Wellness Magazine October - December 2020

OCTOBER - DECEMBER 2020

FOOD / HEALTH / BEAUTY / WISDOM

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E D I TO R ’S N OT E What has 2020 come to represent for you?

For me, it has been: A lesson in cultivating a deep and abiding intimacy with the unknown An opportunity to think differently about the austere beauty of solitude An invitation to inhibit my body in a different way A call to live as a question rather than a statement It has also shown me that my fear is, for the most part, a manifestation of my deep care – for the world, for myself, for my loved ones, for all ideas and for all of life.

Perhaps, for you, this year has been more of a gateway to alienation, an immobilisation of a vocational life, or a state to which you have felt condemned.

I don’t see the global pandemic as speaking to the singularity of human experience. Only you can know the unique ways in which it has come to define your life.

But I do know that each of us has been forced – in one way or another - to cease the endless struggle to create larger and larger empires of control.

When the full magnitude of the situation starts bearing down on me, I like to remind myself that to feel defeated, afraid and blocked by circumstance is not a pandemic-particular predicament. It has been the daily experience of most human beings in most contemporary societies since the dawn of human consciousness.

Perhaps the more easily identifiable nature of the situation-specific fear we’ve felt this year can allow us to expose our persistent and pre-existing inner struggles to light and air in the context of a global conversation that allows us to surrender our notions of ambition and failure in favour of compassion and understanding.

In many ways, we have returned to an essence we could not understand until we had felt the full heartbreak of the journey.

And this feels like the right sign-off on our last edition of the year that has been.

Lara

CO N T E N T S

OCTOBER – DECEMBER 2020

REGULARS 6 E D I TO R ’ S C H O I C E From immune boosters and hygiene helpers to the latest in natural beauty, we review this season’s favourites.

8 S N A P, C H AT & W I N We share some of your Wellness moments, and reward our latest favourite.

1 0 F RO M O U R C E O Simon Alston shares what’s sprouting at Wellness this quarter.

1 2 STO R E D I R E C TO RY Find your nearest Wellness Warehouse and enjoy living life well with us.

32 WIN WITH WELLNESS We’ve got a great lineup of giveaways in this edition! Think Wellness essentials, stress-relieving supplements, grow-your-own micro gardens and more.

3 3 R E A D E R- E XC L U S I V E D I S CO U N T S We’re rewarding you with reader-only discounts on some of our top health, food, beauty and home products.

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74 ON OUR BOOKSHELF Go birding, soothe your soul, add meaning to your work and more with our current favourite reads.

FOOD B R A A I E D AVO C A D O W I T H M O RO CC A N -S P I C E D CHICKPEAS 14 A plant-powered braai essential DA R K C H O CO L AT E OV E R N I G H T OAT S 1 6 A breakfast so delicious it may as well be dessert!

K E TO & FA ST I N G F O R WO M E N 1 8 We explore the unique effects of the ketogenic diet and fasting on women

H E A LT H VAG I N A , VAG I N A , VAG I N A ! 2 2 A doctor’s take on the individual and societal relationship with the vagina D O U L A , AT YO U R C E RV I X 2 6 We chat to a local doula who’s working to improve the experience of childbirth for South African women.

AG E S M A RT 3 0 Protect your brain health and defend against dementia now and into your golden years

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FITNESS J E FF I S T H E N E W G Y M 3 7 We join the online fitness community taking South Africa by storm B U I L D YO U R H O M E G Y M 4 0 Choose the right equipment and design your space optimally for an effective home gym experience

B E AU T Y S U STA I N A B L E B E AU T Y E S S E N T I A L S 4 2 10 essential eco-friendly products for your daily beauty routine

E CO H O M E

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G ROW YO U R OW N 4 8 Harness the principles of permaculture to create your own sustainable produce paradise

WISDOM M E N TA L R E S I L I E N C E 5 4 Lifestyle interventions and health hacks to build your psychological reserves in challenging times 3 F I N A N C I A L L E S S O N S F RO M A PA N D E M I C Y E A R 5 8 An auditor and finance manager specialising in small business shares what he’s learned this year.

POOR HABITS 60 What’s standing between you and financial freedom?

PA R E N T I N G I N A PA N D E M I C 6 4 South African moms and dads share their experience of the unique challenges facing parenthood today

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B E I N G P R E S E N T, H E R E A N D N OW 6 6 A contemplative psychology coach demystifies mindfulness to help you embrace the now T H E S E V E N T Y P E S O F R E ST 6 8 Effectively top up your reserves to experience holistic wellbeing L I V I N G Y I N LY 7 2 How one woman is empowering others to stress less, live more and surrender to the yin way of being

G E TAWAY 5 R E A S O N S TO V I S I T T U L B AG H 7 6 Food, wine, heritage, luxury accommodation and natural splendour beckon in this charming little town.

K RU G E R C A L L I N G 7 8 If escaping to luxury tented accommodation in the heart of the wild Kruger appeals to you, you’ll love Mdluli Safari Lodge. Here’s why…

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W W W. W E L L N E S S WA R E H O U S E . CO M // 5

E D I TO R ’ S C H O I C E SWEET DREAMS ARE MADE OF THIS I love a good helping of sleep, and my slumber has been better than ever thanks to SANIC Dry Sanitiser. A fresh and clean bed is essential for your overall health, but a good mattress decontamination has been a near impossibility... until now! With SANIC, I can simply give my mattress (and curtains, sofas, carpets AND cushions) a good sprinkle of sanitising powder, enjoy a warm cuppa, and vacuum it straight up.

The best part? SANIC’s innovative formula not only disinfects and fights against bacteria on a surface, it also absorbs moisture, eliminates odours and protects against bed mites, fungus and mould.

H YG I E N E I N H A N D Never did I think that hand sanitisers would be all the rage...

But, as we well know, 2020 is full of surprises. Luckily, SOIL has got me covered with their brandspanking-new range of tea tree oil hand sanitisers. Available in calming Lavender and Tea Tree, uplifting Lemon and Tea Tree, and refreshing Peppermint and Tea Tree, SOIL has created the perfect balance of germ-busting power and mood-boosting luxury. A 70% alcohol content smashes harmful microbes, while antibacterial, antiviral and antiseptic tea tree oil enhances effectiveness and provides some much-needed hydration. As the cherry on top, the addition of moisturising lavender, lemon or peppermint essential oil crafts a beautiful fragrance and ensures that my handies stay dandy.

O R A N G E YO U G L A D TO B E H O M E ?

Now that home has become everyone’s favourite haunt, keeping everything spick, span and sparkly is top priority. Cue the Wellness Kitchen Hand Wash and Wood Cleaner! Enriched with the cleaning power (and the incredible fragrance) of orange, these products ensure that my home and I stay clean, without suffering from the damage caused by conventional products. The Kitchen Hand Wash is perfect for banishing any dirt or microbes, while also providing some gentle hydration and uplifting perfume. Meanwhile, the Wood Cleaner’s wholesome ingredients, including orange oil and soy wax, keep wooden surfaces shiny and sleek while also providing essential nourishment and hydration, as well as protection from the elements.

SHOP THE PRODUCTS IN STORE, OR SCAN THE QR CODE TO BUY THEM ONLINE 6 \\ W W W. W E L L N E S S WA R E H O U S E . CO M

B R I N G M E B AC K TO L I F E If you’re anything like me, you’re in love with the idea of anti-ageing formulas, but have trouble finding products that deliver powerful results without causing flare-ups. Luckily, Esse has come to the rescue of sensitive skin everywhere with their new Resurrect Serum. Harnessing the power of the seemingly magical myrothamnus flabellifolia, i.e. the resurrection plant, Esse has created a hydrating, anti-inflammatory formula packed with antioxidants and collagen-boosting hyaluronic acid. Also in the mix are bakuchiol and GABA, both of which work to firm the skin, reduce the appearance of wrinkles and smooth out texture. This powerhouse of ingredients combined with Esse’s signature probiotic technology makes for a product that is as close to a miracle as you can get.

LIVE LIFE WELL WITH LAMARIA I have been plagued (no pun intended) with a struggling immune system for as long as I can remember. Needless to say, I’ve been pretty concerned about the whole pandemic situation. Luckily, Neogenesis Health’s Lamaria has come to the rescue and provided me with a super, sniffle-free winter!

Lamaria, also known as artemisia annua or sweet wormwood, is an uber-powerful antimicrobial agent that helps to support the body’s fight against viral, bacterial and parasitic infections, while simultaneously easing symptoms of colds, flu and fever. Best of all, Neogenesis Health packages its Lamaria extract in sustainable glass, and produces ingredients on their organic partner farm that stays clear of herbicides, fungicides and insecticides. Local and lovely, Lamaria has got you locked and loaded for a well-lived life!

L I V I N G YO U N G , W I L D & ( B L E M I S H - ) F R E E Living Nature is New Zealand’s leading natural skincare provider – and, let me tell you, the Kiwis are onto something. I’ve gotten to enjoy a number of their products over the past few months, and I have to throw in a special word for their manuka honey-enriched Vitalising and Purifying cleansers!

These formulas are light yet creamy (the perfect combination for my sensitive skin) and pack a punch that clears away nasty blemishes while maintaining moisture and softness. As the perfect accompaniment to these light cleansers, the Nourishing Day Cream and Balancing Day Lotion lock in moisture while keeping out impurities and excess oil. The fast-absorbing Balancing Lotion is great for keeping my skin’s microbiome happy, while the antioxidant-rich Nourishing Day Cream is ideal for keeping the icy winter winds at bay. And I have to say that my absolute favourite is their Manuka Honey Gel with antimicrobial and healing properties. Not only is this soothing formula perfect for any pesky blemishes, but active manuka honey also works wonders on scratches, grazes, cold sores, insect bites and eczema, while manuka oil protects, cleanses and soothes the skin.

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Theextract result isofaturmeric high-potency providing nutritional ‘gold’ for the brain. in, the active additives. polyphenolic isformula one of the best scientifically investigated compounds. additives. result isenjoyed aroot, high-potency formula providing nutritional for Curcumthe plant brain. bioavailable curcumin, with provenThe benefits by millions of people around the‘gold’ world. compounds. additives. The result is a high-potency formula providing nutritional ‘gold’ for the brain. in, the active polyphenolic extract of turmeric root, is one of the best scientifically investigated plant ® ® ® ® Bio-Curcumin with BCM95 isBCM95 now the benchmark in potent curcumin supplementation Bio-Curcumin with is now the benchmark in potent curcumin supplementation compounds. additives.

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HHeceaoalytlnht h nhee-m healthcare.com 0 2e1l l n4e2s1s 9Wa 1 4r4e h| owuw W s ew. , @ Dcicoso-yyC n e h e aal tnhdc aCrAe M S P r aCc ot iyt inoen eHresa. l t h c a r e F o r m ocro e i n f o r m a t i o n c o n t a c t C o y noey H e aH l t h c a r e :c a r e A v a i l@ a b l e yant eHheeaal tl ht hSchaorpes , L e a d i C n g Hne e a l t h ePahl at h rmacies, nhee-m h eaanl dt hCcAa M r eS. cPor amc t i t i o n e r s .

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S N A P. C H AT. W I N

share your wellness moments

C O N G R AT U L AT I O N S @ O B A K E N G _ F I TO B I Well done on drinking those greens!

We’re rewarding you with a R500 shopping voucher to continue living life well with us.

Share your Wellness moments with us on social media and stand a chance to WIN a R500 voucher to spend at any Wellness Warehouse!

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

8 \\ W W W. W E L L N E S S WA R E H O U S E . CO M

your w orld of wel l being star ts he re

Welcome to our community of people who love to live life well. To further spread the Wellness love, we’re inviting you to take advantage of the many benefits of our newly-improved rewards offering.

As part of the family, you can enjoy these exciting perks:

EARN & REDEEM POINTS IN STORE & ONLINE

PARTNERSHIP DISCOUNTS JUST FOR YOU

HALF PRICE WELLNESS MAGAZINE

WIN WITH MONTHLY LUCKY DRAWS

PENSIONER SAVINGS

DIGITAL RECEIPTING IN STORE

If you already have a rewards card, you’ll be automatically upgraded to the new programme.

If you’re ready to join the family, simply sign up in store or online at www.wellnesswarehouse.com!

F RO M O U R C E O

A Word

F RO M O U R C E O On a personal level, I want to be more mindful of the role I can play in the collective recovery process, and to find more impactful ways of doing this. And as a company, we want to take the lessons we learned about community and responsibility during lockdown, and use them as a reminder to give more back as we move forward from the crisis. We realise that we can take a stronger stand on causes that matter to us at Wellness Warehouse - like community wellbeing, entrepreneurship and environmental sustainability - and we hope to involve more of you in this too. Thank you so much for supporting our recent food and PPE initiatives we will continue to build on this momentum and share our progress over the coming months and beyond.

Our store footprint continues to grow nationally, and I am excited to announce the latest additions serving our community of health- and environmentally-conscious people. After some lockdown delays, Riverside Centre in Bryanston (JHB) opened in September, followed shortly thereafter by Canal Walk in Century City (CT). Honeydew Village in Roodepoort (JHB) and Castle Gate in Erasmus Park (PTA) are scheduled to open in November, followed

by Verdi in Risidale (JHB) in December. We spend a lot of time getting to know each new centre so that every opening meets the needs and expectations of that community. We’re looking forward to getting to know more of you through these new stores!

L

ike many people (I am sure), I am still struggling to adjust to the new customs and requirements of our COVID world.

It is often frustrating, but we adapt and we move forward - because we must.

What we don’t often realise is that pause and reflection are as much a part of the rebuilding process as hard work and hustle.

And I have been particularly bad at this over the last six months, throwing myself into work to try to reassert control in my life at a time when so much in the world seems out of control. This approach has its benefits, but they can be short-lived, and it is not sustainable or healthy. So as we start to rebuild our economy and society after lockdown, my goal is to recharge and find better balance by making time to pause.

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For those in Cape Town, look out for our fresh new store design, which we’ll be unveiling early in the new year! We’ll share more information soon, but I’m sure that you will love the new experience, which we’ve curated around a sense of discovery and improved access to the professional, personalised and trusted wellness advice to which you are accustomed.

I hope that you will enjoy this edition of our magazine as much as I do. As always, the team is passionately and lovingly looking for more ways to help you live life well.

Wishing you strength and good health… And remember to take time to pause.

Yours in wellness,

Simon Alston

CO N T R I B U TO R S

helping you live life well Publisher: Dr. Sean Gomes

Editor: Lara Potgieter lara@wellnesswarehouse.com

Adele Maartens Food Stylist, Photographer & Author

Debbie Ellis Owner of Debbie Ellis Makeup Artistry

Dr Tlaleng Mofokeng Medical Doctor, Author, Commissioner for Gender Equality & UN Special Rapporteur on the Right to Health

Caroline Petersen Writer & Photographer

Kirsten Flanagan Exercise Scientist & Business Development Manager at TAILORBLEND

Lauren Baker Travel Writer

Mapalo Mhaku Published Author & Founder of Woman&Finance

Maritza Muller Head of Healthcare at Livewell

Nikki Temkin Integrative Wellness Coach

Sharni Quinn Wellness Consultant, International Yoga Teacher, Life Coach, Author & Speaker

Manfred Adrio Health Enthusiast & Owner of My Wellness

Megan de Beyer Psychologist, Online Educator & Author of How to Raise a Man

Montaque Swanepoel Chartered Accountant & Founder of CFO360

Emily Wedepohl Writer & Photographer

Michal George Contemplative Psychology Coach, Mindfulness Teacher & Creator of Being Present

Designer: Inge Smit | inge@ivdesign.co.za

Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com

Print & Production Consultant: Lorraine Lines 082 886 2424

Wellness Support Office 50 Kloof Street, Gardens, Cape Town 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 doubts as to the efficacy of any claims made.

Printed by

A division of Novus Holdings

Wellness Warehouse is a proud member of the Health Products Association (HPA), a trade association that protects and promotes the health products industry.

W W W. W E L L N E S S WA R E H O U S E . CO M // 11

STO R E L O C ATO R

NOORDWYK

O U R STO R E S

DAINFERN

Kyalami Corner Dainfern Square

MIDRAND

FOURWAYS Riverside Shopping Centre

GAUTENG

Nicolway Bryanston

NORTHRIDING

BRYANSTON

Morningside

Benmore Centre

JOHANNESBURG

SILVERTON

SANDTON

Benmore Centre | 011 883 3453 Clearwater Mall | 011 475 1914 Dainfern Square | 010 495 7459 Kyalami Corner | 011 468 1047 Morningside | 011 784 1444 Nicolway Bryanston | 010 495 8741 Parktown Quarter | 011 327 6416 Riverside Shopping Centre | 021 003 3552 Thrupps Illovo Centre | 011 268 6403 Village View | 011 450 0000 PRETORIA & CENTURION Clearwater Mall

MEYERSPARK

Thrupps Illovo Centre

ROODEPOORT

PRETORIA

RANDBURG

Parktown Quarter

SUNNYSIDE DIE WILGERS

PARKTOWN

The Grove Mall

LYNNWOOD GLEN

Village View

PRIMROSE

LYNNWOOD RIDGE

LYNNWOOD

BROOKLYN

GROENKLOOF

Brooklyn Mall

MENLYN

WATERKLOOF

JOHANNESBURG

WAPADRAND Central Square Menlyn

WATERKLOOF RIDGE

WATERKLOOF GLEN CONSTANTIA PARK

SOWETO

WOODLANDS

ERASMUSKLOOF LYTTELTON

JOHANNESBURG SOUTH

Woodlands Boulevard

Brooklyn Mall | 012 460 9159 The Grove Mall | 012 807 5445 Central Square Menlyn Maine | 012 348 4444 Southdowns Centre | 010 109 6431 Woodlands Boulevard | 012 997 3022

DIE HOEWES

DUNDEE

IRENE FARM VILLAGES

ULUNDI

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FOOD

Braaied Avocado

WITH MOROCCAN-SPICED CHICKPEAS & CORIANDER TAHINI

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It's a gut

Serves: 6 INGREDIENTS *1 can (400 g) chickpeas, drained and rinsed *Extra virgin olive oil *1 tsp ras el hanout (recipe below) *6 avocados, halved and pips removed *½ cup tahini *1 cup chopped fresh coriander *Sea salt flakes and pepper to taste

feeling...

FOR THE RAS EL HANOUT *5 tsp ground cumin *5 tsp turmeric *1 TBSP ground cardamom *2 tsp ground cloves *2 tsp ground black pepper *1 TBSP ground cinnamon *2 tsp sea salt flakes *1 TBSP ground ginger *5 tsp ground nutmeg *2 tsp cayenne pepper METHOD 1. For the ras el hanout, mix all the spices together and place in an airtight container or spice jar.

2. Preheat the oven to 180°C. 3. Place the chickpeas on a baking tray and cover with extra virgin olive oil.

Sprinkle with ras el hanout and give the tray a good shake to cover all the chickpeas. Place in the oven and bake for 10 – 15 minutes until crunchy.

4. Brush the tops of the avocados with olive oil. Make sure the braai grid is clean and sprayed with a non-stick spray. Place the avocados, cut side down, on the braai grid and braai for three minutes.

5. Using your hands, press the avocados down for 15 – 20 seconds to make sure they get black char lines. Remove after four minutes.

6. Add the tahini, chopped coriander, and sea salt and pepper to a blender and mix well. If the consistency is not that of a dressing, add a dash of water or some of the aquafaba (drained from the can of chickpeas).

7. Place the avocado on a serving tray, scatter with crunchy chickpeas and drizzle with coriander tahini.

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yogurt to soa

FOOD

the sliced cherries in a glass jar or bowl.

2 tablespoons ch 1 1⁄2 tablespoons powder

2 teaspoons cac

1 tablespoon pur

Sliced fresh cher

Dark Chocolate Cherry

SPRING

OVERNIGHT OATS Serves: 1 INGREDIENTS *2/3 cup / 65 g gluten-free rolled oats (or any other gluten-free rolled whole grain) *1 cup / 250 ml nut milk of your choice (we like Brazil, almond or hemp), plus more for serving, or 1 cup / 225 ml water or 1 cup / 245 g yoghurt *½ tsp freshly squeezed lemon juice (omit if using yoghurt to soak grains) *2 TBSP chia seeds *1½ TBSP raw cacao powder *2 tsp cacao nibs *1 TBSP pure maple syrup *Sliced fresh cherries METHOD 1. Fold the oats, milk, lemon juice and chia seeds together in a jar or bowl, cover, and refrigerate overnight.

2. In the morning, remove the muesli from the fridge and fold in the cacao powder, nibs and maple syrup.

3. Top with the cherries. Add more yoghurt or milk if desired. You can also let the muesli stand at room temperature for 10 minutes to warm up slightly. For a pretty presentation, layer the oat and chia mixture with the sliced cherries in a glass jar or bowl.

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SHOP THE INGREDIENTS I N STO R E , O R SCAN THE Q R CO D E TO BUY THEM ONLINE

Excerpted from My New Roots by Sarah Britton, published by Pan Macmillan

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FOOD

KETO & FASTING for Women

By Kirsten Flanagan

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URIC ACID SUPPORT

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et’s be honest - we’re all striving to achieve some sort of health goal, whether it’s to gain muscle, lose weight, be more mindful or simply slow down the inevitable ageing process. Women in particular are jumping onto the bandwagon of dietary trends like intermittent fasting, ketogenic, one meal a day (OMAD) and even extended fasts.

New health trends come and go all the time. Hoping they’ll get us closer to our goals, we give them our all, but often find ourselves failing despite our efforts.

Currently in the spotlight, the ketogenic diet and fasting are a little different from your average weight-loss programme, and may stick around for longer.

I say this because both the ketogenic diet and fasting aren’t actually diets.

Instead, they form part of a lifestyle that you may choose to follow. Far from new or extreme, they’ve been around for thousands of years. Our ancestors thrived on eating mainly meat or fish and berries in the summer, and then fasting until the next hunt or scavenging for food. They would have naturally been in a state of ketosis as a result. Nowadays, having continuous access to highly processed, carb-heavy food prevents us from entering a state where our body looks to stored fat for energy. It makes evolutionary sense that we should be able to access our fat stores when we need to.

The keto diet, or ‘Banting’ as it’s known in South Africa, focuses on the metabolic state called ketosis, in which restricting carbohydrates (usually to below 20 - 50 grams per day) stimulates the breakdown of stored body fat and the production of ketones which, just like glucose, can be used by our cells to produce energy.

Fasting is a tool that’s often used in conjunction with the keto diet for its ability to quickly put the body into a fat-burning state. There are many forms of fasting, with the most popular being intermittent fasting. Typically, a 16/8 approach is used, which involves fasting for 16 hours and eating within an eight-hour window.

When fat becomes the primary source of fuel, a host of benefits may arise.

These include cognitive clarity, reduced inflammation, weight loss and better blood sugar control, to name a few. You see, the human body is designed to be a hybrid machine running off both fat (ketones) and carbohydrates (glucose). By eating too frequently and including too many carbohydrates in our diets, our bodies forget how to burn fat for fuel, and we get stuck in a glycolytic (carb-burning) state.

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FOOD

While limiting processed carbs and reducing the amount of time during which we’re eating will undoubtedly make us healthier, we don’t realise that caloric restriction and carbohydrate limitation are stressors on their own. That’s why they work – they force the body to enter ‘survival mode’, in which it looks for an alternative fuel source (fat) so we can function optimally and increase our odds of finding the next meal.

In fact, keto and fasting are a form of hormesis – a type of stress that triggers an adaptive response that improves the body’s resilience. Other types of hormesis you may have heard about include cold exposure, saunas and exercise, to name a few. You could call it the ‘what doesn’t kill you makes you stronger’ kind of stress.

What’s important to remember is that it’s the dose that matters. When done for too long or too frequently, hormesis becomes a negative stress that can cause damage, or even death. Importantly, the dose is relative: what’s hormetic for one person may be a real stress to someone else.

Keto or fasting are not the problem - it’s the fact that those who practise them are often stacking them with other stressors. These include general life stress like financial challenges, broken relationships, and work anxiety. No matter the stress, they all add to what is called the allostatic load – the cumulation of all physiological and emotional stress on our lives.

Women in particular should pay special attention to their allostatic loads. We love to take on a little more than we need – like being a mom, working full-time and pitching up to the 5 am spinning class every day. We’re more sensitive than men to dietary changes, and energy imbalances are known to wreak havoc on our hormones - causing adrenal, thyroid or reproductive dysfunction.

It’s hard to identify these imbalances before damage is done, but menstrual cycle dysfunction is a clear warning sign. The reproductive system is extremely sensitive to energy availability, and fasting or long-term keto eating sends a signal of scarcity to the hypothalamus in our brain – the control centre for all our hormones. Reproduction is not essential for survival, and when the body perceives a stressful environment too often, it’s the first to shut down, conserving energy for more ‘important’ bodily functions.

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If you’re a woman interested in a ketogenic diet and fasting, consider these tips to place the least amount of metabolic stress on your body: *Fast on low-activity days, and eat normally on high-activity days *Consume caloric beverages such as high-fat coffee/bone broth *Replenish electrolytes by sipping on salt water

As women we may see men fasting, restricting carbohydrates, exercising and performing better than ever, but find ourselves fatigued and moody, with low libido, and even gaining weight - and we think we’re failing. To fix this, we try to fast for longer and exercise harder, pushing for the same results. As well-known women’s health advocate Stacy Sims says, “Women are not small men.” We’re different, and that’s ok.

So before you jump into a ketogenic diet and start implementing fasting into your daily routine, take a look at your allostatic load. What stress are you currently enduring? You’re in control, and you have the permission to experiment. If you try something and it doesn’t work, that’s ok. Take a step back, reassess and try a different approach. With patience and perseverance, you’ll eventually find what’s optimal for you.

ABOUT THE AUTHOR Kirsten is an exercise scientist and the business development manager at TAILORBLEND. She is passionate about health optimisation and biohacking, and a keen researcher in the fields of exercise nutrition and sports performance.

H E A LT H

VA G I N A , VA G I N A , VA G I N A !

By Dr Tlaleng Mofokeng

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W

hen last did you look at your vagina? Occasional stolen glances while grooming or bathing don’t count. When last, if ever, did you take a mirror and just look? Okay, indulge me for a few moments. Get into a comfortable position and take a good look. Selfie mode on your phone camera works just as well as a mirror! I mean really look at it - the detail of the labia, the different openings on the vulva - and get familiar with what your normal is. Maybe you blushed or laughed so much that the tears made it hard for you to focus, or maybe you only managed to stare at the pubic hair. One thing is for certain - we all have very different relationships with our vaginas, and for as many reasons too.

Self-examination of the genitals is seldom, if ever, spoken about or encouraged, yet you are the perfect person to notice any changes and then seek advice. The path to learning about, being comfortable with, celebrating and even reclaiming our bodies starts with the language we use to refer to them. We need to unlearn habits that do not serve us, and relearn affirming ways of being sexual. It starts with looking, touching, feeling and exploring our own bodies, emotions and expressions.

I often wonder when the vulva, which encompasses the entire external parts of the genitalia, evolved to being referred to as ‘the vagina’. Often what is referred to as the vagina is, in fact, more accurately the vaginal opening.

Both in general discourse and in medical discussions, the details of the magnificence of the vulva have been reduced only to the mechanics of the vagina, through which a foetus is birthed and on which many sexual fantasies rely.

The importance of naming body parts accurately and referring to them by their anatomical names cannot be overstated, and continued lack of accuracy when referring to ‘the vulva’ is a form of erasure that is reductionist.

TIPS ABOUT YOUR VULVA 1. Quote me on this one: “Your vagina is a self-cleansing machine.” There is no need to use soaps or detergents.

2. Ingrown hair causes bumps on the skin around the groin and pubic areas.

Exfoliating and applying moisturiser also helps to prevent build-up of dry skin if you are shaving or waxing your pubic area.

3. G-strings can predispose you to burning urine or thrush, as the string can deposit faecal matter near the urethra and vaginal opening.

4. Be aware that your discharge will vary in colour, consistency and smell at different times throughout your menstrual cycle.

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H E A LT H

Whenever I am asked to give ‘the sex talk’ (and I have done so to so many audiences, ranging from high school students in Orlando West and college students at West Virginia’s Wesleyan College to a women’s-only conference in New Orleans and my favourite – the healthy sex parties I host), one of my best icebreakers is to ask participants to say the ‘name’ of the vagina in their mother tongue.

These words immediately, as I’m sure you can guess, make most people uncomfortable. I always ask that we say the words out loud over and over again - enough times that they start to sound less ‘vulgar’ (as many people say they are) and until, in fact, the reluctance to say the word out loud melts away.

Why and when did our anatomical parts become vulgar? How do we reclaim the use of language? Can we get to a point where in Sesotho or isiXhosa women can speak about their genitals without offence given or taken based on the experience of how such words are used and weaponised against them? There are so many words for ‘vagina’ in all languages, yet even as adults, when we say any of these out loud, it’s as if we are sharing a disapproving voice in our heads - be it that of a parent, a caregiver, or a teacher. There is an expectation of - and often a predictable - backlash every time the word ‘vagina’ is said out loud. Some adults never break the habit of referring to their own vaginas as food, inanimate objects, fluffy animals and flowers, while others make up new words altogether, perhaps in an attempt to be less offensive.

But is this really what is best? I don’t think it is. By exceptionalising genitals and avoiding naming them correctly, it sends a message to children that there is something shameful about their private parts. In some cases, parents exhibit embarrassment and even hysteria when their kids name their genitals as anatomically correct. Again, this sends the wrong message to children - that there is something odd or unwelcome, dirty or wrong about their bodies. It is not possible to expect children to ignore or have no interest in their genitals. They do not share adults’ cognitive processing or understand why they are being chastised or reprimanded. Adults’ learned behaviour, past experiences and reactions are not conducive to affirming conversations with children. There is a large spectrum between normal inquisitiveness and children showing or interacting in inappropriate ways regarding language and behaviour around their bodies. Reactions – even to what adults may consider inappropriate - should still be informed. On the other end of this spectrum, where the physical and sexual abuse of children is being handled by the justice system and children’s courts, it is imperative that children are able to explain their body parts as accurately as possible during statement taking or cross-examination.

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In the medical world, genitalia are discussed through a mechanical lens of conception, menstruation and urological function. There is very limited information at undergraduate or postgraduate level for doctors and nurses that deals with aspects of sexual pleasure in a way that affirms it as part of health and wellness. The focus on disease processes and the resultant capitalistic commodification of sex, vaginal health and, by extension, general medicine through a pathological lens, means that the focus on sex through genitals and disease management has given rise to a pharmaceutical industry filled with ‘alternative agents’ claiming to be able to help women make themselves ‘normal and healthy’. As if the vagina is by default in an abnormal state and needs to be improved. This trend is escalating, and is evident in the number of harmful DIY treatments women are performing on their vulval area and vagina. Once, while on a radio open line during a sexual health feature, a caller detailed how she had been inserting and washing her vagina with Epsom salts because she had heard it was good for it. As a result, she had been experiencing what she described as a ‘creamy discharge’ intermittently throughout her cycle. By the end of the hour, many women had shared truly horrific stories of using concoctions such as snuff, fresh garlic and the dreaded over-the-counter feminine hygiene products.

Women everywhere are constantly discussing ways of making improvements to their vaginas, whether it be in online forums, in consultations with medics, in advertisements or with each other. Firstly, as I have said, it’s a vulva and secondly, no two, three or four vulvas are the same, and there is no standard shape or size of what a ‘good’ or ‘bad’ vulva looks like. Every woman needs to know and accept her ‘normal’.

FEEL ALIVE AGAIN Safe during pregnancy

Suitable for kids ABOUT THE AUTHOR Dr Tlaleng Mofokeng – affectionately known as Dr T – is passionate about making sexual health and wellbeing services available to all, regardless of their sexual and gender identities or economic status. Her book – Dr T: A Guide to Sexual Health and Pleasure – was published by Pan Macmillan last year, and is available for R290 at leading bookstores.

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H E A LT H

Doula,

AT YO U R C E RV I X

By Caroline Petersen

We speak to Catherine Brown, a Cape Town-based doula, about all things motherhood, women, emotions and childbirth. Although doula work may still be seen as an ‘alternative’ service, Brown explains why it just might be the key to a fulfilling and holistically healthy birth experience. Unpacking the stigma and sharing the joys of her work, she celebrates women and the sacred process of childbirth.

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IN

D

A doula is a trained professional who gives support, help and advice to expectant mothers. Doulas offer services for the full duration of the birthing process, including pre-, peri-, and post-natal care. Their work encompasses discussing personalised birth goals, helping to formulate and guide birth logistics, and helping with latching if signs of post-partum depression arise.

Doulas have been around for as long as women have been giving birth.

Historical and archeological depictions of women in childbirth, such as those of the Ancient Greek and Egyptian empires, often show two women present to support the labouring mother. One appears to be represented as performing medical and clinical duties (we can assume that this is a midwife), while the other appears to be offering holistic support.

To become a full-time doula, an individual needs to be incredibly knowledgeable and experienced in all things women, including labour, hormones, birth, motherhood and more.

Although Brown attempts to recall the precise moment she realised she wanted to be a doula, she really can’t pin it down. She has always been interested in midwifery, having been exposed to children and childbirth from a young age, due to her older sister giving birth to a son during her teenage years. She explains that this opened her up to a new world of experiences to which many young girls are not exposed. “I hit puberty and the broodiness and desire for kids came at the same time,” she explains.

She laughs as she remembers the fantasies of children and motherhood she conjured up throughout her high school relationships, clearly miles ahead of the average teenager’s daily musings. “Kids were always on the table – it was always going to happen.” Soon after the birth of her second daughter, her “natural calling” to doula work was conceived.

EY

E

H E AL

TH

espite the cloud of mystery surrounding doulas, studies have found that expectant mothers assisted by doulas are significantly more satisfied, positive and empowered throughout their birth process, compared to those who are assisted solely by doctors. Cape Town-based doula Catherine Brown believes that her job of supporting women during birth is something that comes naturally to her, like a ‘sense’, rather than something that she was taught to do. She offers support and guidance to mothers before and after birth, helping women to navigate and prepare for the ancient path of parenthood. Amidst the amalgamation of a new wave of women empowerment, a return to natural health practices and an increased spotlight on the need to support women, the centuries-old doula profession may unlock the secrets of childbirth many have lost touch with over time.

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H E A LT H

Interestingly enough, Brown herself did not employ a doula for either of her two pregnancies – she was simply unaware of the profession’s existence.

“I think part of being a doula is that you’re guiding moms through the unknown – it’s like having a guide while walking Mount Everest. You can walk Mount Everest alone, but the experience won’t be optimal. A guide shows you the way and helps you to realise your vision of your ideal birth experience. A guide helps you to understand how much further you need to go, and can offer invaluable support when you need to push through the tough times.” Catherine recalls that, in all her years of doula work, none of her mothers have fallen ill to post-partum depression. In the event that a client has shown early signs of the affliction, she has been quick to refer them to the appropriate care providers, and offer guidance to the mother’s support system.

Unfortunately, doula work carries a stigma. Brown explains that there are many topquality, private facilities with which she simply cannot work harmoniously because they are not accepting of the validity and importance of the doula profession. “There’s definitely a game that we have to play. We have to go in very softly and gently so as not to step on the doctors’ toes. We have to be very careful about what we say and how we behave to ensure that we aren’t kicked out.” Perhaps this is due to traditional medicine’s skepticism of ‘alternative’ healthcare practices and practitioners.

Brown believes that South Africa still has a way to in the field of perinatal care. She looks to the Netherlands as a beacon of light to which all countries can aspire. The majority of births in the Netherlands are homebirths assisted by midwives. After birth, mothers are provided with a doula to help them in this exciting but frightening transition period. The results speak for themselves – the Netherlands boasts one of the lowest rates of post-partum depression in the world.

“Births are an incredibly special and sacred time,” says Brown, explaining that she views them as a spiritual experience. She makes the point that anyone who has been present at childbirth knows the intense energy with which the process is enriched, and it is her mission as a doula to contribute to a future in which she and her colleagues can offer invaluable and irreplaceable support to as many South African women as possible.

ABOUT THE AUTHOR For more information or to get in touch, visit www.catherinebrown.co.za.

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H E A LT H

AGE SMART

By Maritza Muller

Genetics may be out of your hands, but lifestyle isn’t.

You can protect your brain health and defend against dementia now and into your golden years.

D

id you know that your experiences literally shape your brain?

Compared to those of animals, the human brain comes into the world under-developed. Variables like diet, socialisation and stimulation influence its architecture. Throughout life - and especially in the first few years - your brain is constantly making new connections, linking experiences and ideas into an incredible matrix that shapes your life just as your life shapes it.

The brain is remarkable in ways that we often take for granted until we are faced with its limitations and decline. We all have those so-called ‘senior moments’ from time to time, but declining brain health can be a lot more serious. Memory lapses and cognitive struggles that begin to affect your daily life could be an early sign of dementia. The good news is that research has shown conclusively how lifestyle choices can safeguard our brain health as we age.

Alzheimer’s Disease (AD) is the most common form of dementia.

Studies from the Alzheimer’s Prevention Clinic at Weill Cornell’s Women’s Brain Initiative in New York show that only around 1 % of the population develops Alzheimer’s disease because of a genetic mutation, and that over a third of all cases may be preventable by leading a healthy lifestyle.

THE DREADED ‘D’ The World Health Organisation (WHO) defines dementia as “an umbrella term for several diseases affecting memory, other cognitive abilities and behaviour that interfere significantly with a person’s ability to maintain their activities of daily living”.

For various reasons - including longer life expectancy - the incidence of dementia is increasing around the world. There are currently some 50 million people with dementia worldwide, with South Africans making up over two million of them, according to a 2011 census.

As the WHO explains: “Although age is the strongest known risk factor for dementia, it is not a normal part of ageing.” The choices you make in terms of relationships, intellectual stimulation, hobbies, diet, exercise and environment can all contribute to delaying, slowing, and even staving off cognitive decline. This means that better brain health is - to a significant degree - up to you…

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H E R E A R E S O M E E V I D E N C E- B A S E D B E ST P R AC T I C E S F O R H E A LT H Y AG E I N G , B O O ST I N G B R A I N H E A LT H , A N D R E D U C I N G YO U R R I S K O F D E M E N T I A :

KEEP IT FRESH The link between experience and brain health means that we want to keep stimulating our brains, learning and creating novel neurological pathways and connections in the brain throughout our lives. We can do this by changing up our routines, learning new skills, and keeping socially active. It is also a good idea to take on new challenges, like learning chess, joining a painting class, or experimenting with the kinds of brain agility challenges you can find in memory game apps.

Even for patients who already have dementia, “The recommendation is to do cognitive stimulation activities for 45 minutes, twice a day.” This is according to Claudia Andrews, an occupational therapist for Livewell, a provider of specialist dementia care residential facilities.

The key is to keep it fresh. Suduko is great until it becomes routine and no longer presents a challenge.

Andrews plays a hands-on role with the residents of dementia care facilities every day, and a significant part of her job involves devising and supervising activities for them. She says that novelty should be the focus in terms of sensory activities, and that these needn’t cost a thing.

Stargazing, gardening, sketching, singing, listening to music and reading are all low-to-zero cost options.

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G E T P H YS I C A L The ‘heart-healthy’ advice that is so well established in medical science also applies to brain health. We know that regular aerobic exercise is good for cardiovascular health and weight control, and now we know that our brains will thank us for getting (and staying) fit too.

BRAIN FOOD According to neuroscientist Dr Lisa Mosconi of Weill Cornell’s Women’s Brain Initiative, “Of all the organs in our body, the brain is the one most easily damaged by a poor diet. From its very architecture to its ability to perform, everything in the brain calls out for the proper food.”

Doctors recommend following a brain-friendly Mediterranean diet comprising plenty of vegetables, healthy fats, whole grains and fruit, while avoiding refined, processed and sugary foods, as well as saturated fats.

“When we eat a fatty, sugary meal and experience symptoms like sluggishness, brain fog or drowsiness, what many of us don’t realise is that these symptoms originate not in the stomach but in the brain. The latest research, including my own work, indicates that a poor diet causes the loss of key structural and functional elements in the brain, with an aggressively higher vulnerability to brain ageing and dementia,” says Mosconi.

C H RO N I C I N F L A M M AT I O N There is an increasing body of medical research suggesting that chronic inflammation may be a risk factor for dementia – another good reason to manage your stress and anxiety, which are both linked to inflammation.

F O ST E R F R I E N D S H I P S

You may be surprised to learn that fish don’t make omega 3, but get it from algae. Alvega-3 is omega 3 from the true source: algal oil. Its exceptionally high DHA content makes it ideal for young, old and everyone in between.

G IN

YOU NA T

E IN FULL , UR

Last but not least, staying social is highly recommended for brain health. Research shows that we must work to maintain relationships with our close friends and family, and that we need to keep creating new relationships throughout our lives. Volume is important, but depth even more so: cultivate authentic and meaningful friendships that allow you to talk about your life and feelings, and then find ways to bring people together.

FISH-FREE OMEGA 3

CE - BRING OR

She writes: “Aloe vera is nature’s best hydrator – extracted from the leaf of the aloe vera plant, which contains about 99% water and over 200 active components including vitamins, minerals, enzymes and fatty acids. This juice has well-established anti-inflammatory as well as hydrating properties. Liquid chlorophyll is [an] ancient remedy used to heal wounds, build new red blood cells, and improve blood oxygenation. I drink both mixed with water first thing in the morning.”

YEARS

ALTH IN F HE

There are also nutrients and supplements that can help manage or reduce inflammation. Dr Mosconi’s favourites are aloe vera juice and chlorophyll.

ABOUT THE AUTHOR As head of healthcare at Livewell, Maritza works closely with the nursing staff responsible for the care of residents.

She is passionate about and devoted to conscious, compassionate and holistic dementia care for all. www.floraforce.co.za

G I V E AWAY

Win

WITH WELLNESS

E V E RY DAY W E L L N E S S

P L A ST I C A I N ’ T FA N TA ST I C

We ’ve h a n d p ic ke d o u r c u r re n t favo uri t e p ro d u c ts fro m e a c h d e p a r tme n t to c re a te a n ex c itin g h a m p e r of We l l n e s s he a lt h, fo o d, be a u t y a n d e co h o m e p ro d u c t s !

To win a Wellness hamper, send us an email telling us which Wellness Warehouse department you always head for first. Use ‘WELLNESS’ in the subject line.

Do your bi t t o preser ve our preci ous pl anet wi t h Bonni e Bi o’s cer t i f i ed compost abl e pl ast i c alt er nat i ves for ever y day h ouseh ol d use.

To enter, let us know what you’re doing to live sustainably at home. Use ‘EARTH LOVE’ in the subject line.

H E A LT H Y, H YG I E N I C H O M E

G ROW YO U R OW N

W h e n l a s t d id yo u s a ni t i s e yo u r m a ttre s s ? H ow a bo u t yo u r c o u c h ? C a rp e t ? T he go o d n ew s is t ha t i t ’s neve r to o l a te ! N ow ’s yo u r c ha nce to give yo u r h o m e t he f re s h s ta r t it d e s e r ve s w i t h t he mu lti- p u rp o se , e co - f ri e ndly S A N IC D r y S a ni t i s e r.

To win a SANIC Dry Sanitiser, send us an email telling us why you love your home. Use ‘SANIC’ in the subject line.

Effor t l essly grow f resh and t ast y h er bs al l year round i n t h e comfor t of your h ome. N o pest i ci des, GMO S or pac kagi ng – j ust smar t , st y l i sh i ndoor mi crogardens! To win a Veritable indoor microgarden, send us an email with the fresh herb you use most in your kitchen. Use ‘GROW’ in the subject line.

TIME FOR SOME POSITIVITY Fe e l b e tte r n a tu ra l ly w it h a p u re e n c a p s u l a t e d s a ffro n ex tra ct t ha t re l ieve s a nx ie t y a n d d e p re s s ive s y m p to m s , c o n trib u te s t o e m o tio n a l b a l a n ce , a n d p ro m o te s a p o s i t i ve mo o d.

To win a box of Emozac, send us an email telling us what makes you smile. Use ‘HAPPY’ in the subject line.

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FA R M F R E S H F O O D Based i n t h e l ush E l gi n Val l ey, Ter ra Madre del i vers bount i f ul boxes of organi cal ly grown vegt abl es and h er bs, f resh ly h ar vest ed f rui t and si ngl e -vari et y j ui ces for col l ect i on f rom Wel l ness on Kl oof eac h week .

To win a box of Terra Madre fresh produce, send us an email with your favourite summer fruit and vegetable. Use ‘FRESH’ in the subject line.

CO M P E T I T I O N E N T RY E M A I L A D D R E S S : W I N @ W E L L N E S S WA R E H O U S E . C O M

magazine READER DEALS P R E SE N T T H E SE E XCLUSI V E VOUCHE RS I N STO R E TO E NJ OY LI V I NG LI FE WE LL FOR LE SS!

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T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

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T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

T’s & C’s: Offer available in store from 1 October to 31 December 2020.

Not redeemable online, or on products that are already on promotion.

FITNESS

JEFF IS THE NEW GYM Join the leagues of South Africans who have discovered the power of physical health, positivity and community support.

Throughout the cold and isolating dystopia of lockdown, a drive emerged among South Africans to use the experience to pursue personal goals and bring about positive change. It is this conviction that has brought over 50 000 South Africans to the JEFF community - an extraordinary group of fitness professionals who share a passion for physical health, nutrition, mindset and motivation.

W H O IS J EFF, A N Y WAY ?

Contrary to popular belief, JEFF is not run by a Jeff, but a Johno... and a Julie. Johno and Julie Meintjies, to be specific.

Johno is an internationally-renowned sports conditioning specialist, performance trainer and entrepreneur who has worked with the South African Rugby Union and national hockey and cricket teams.

Julie, or ‘Juls’, as the JEFF community knows her, has a qualification in marketing and has lived many past lives as a medical representative, hair stylist and makeup artist (talk about a power couple!).

Together, Johno and Julie have built JEFF (which stands for Johno’s E-Fitness Faculty, in case you were wondering), and enjoyed immense success thanks to the contagious positivity, encouragement and motivation that they have been able to bring to thousands of South Africans struggling with the isolation and monotony of lockdown.

Battling with these same challenges and inspired by the momentum of the at-home fitness wave, I made the decision to join the JEFF programme and get the lowdown on this growing lockdown life-changer.

In June, I signed up for the one-on-one training programme - which offers access to: *A personal trainer who communicates with you daily to guide nutrition choices, keep tabs on your workout progress, answer any questions, and keep you motivated and accountable *Tailor-made nutrition and exercise programmes that are created with your specific goals, challenges and dietary restrictions in mind *Access to the JEFF web app, which enables you to log your workouts, track your progress, take part in challenges, find JEFF-approved recipes, earn badges, access the JEFF weekly schedule, and choose from a library of guided runs and workouts One of the perks of JEFF is the wealth of resources that are available completely free of charge. Simply by joining the JEFF Together Facebook group (the heart of the community), you gain access to daily live 8 am HIIT (highintensity interval training) sessions, advice and guidance from coaches and communal support.

If you want to hit a happy medium, you can sign up to be a JEFF member for an inexpensive fee, and gain access to the JEFF Members Facebook group and multitude of Whatsapp groups (for live morning and afternoon session reminders, yoga and guided runs), along with weekly yoga sessions, live cook-alongs, live morning and evening HIIT workouts, live fitness education talks on a wide variety of healthrelated topics, low intensity workouts, a library of past workout classes, and JEFF Little Legends classes for kids.

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FITNESS

T H E J EFF J O UR N E Y My one-on-one programme began with an initial assessment with my designated coach, the lovely Liz. Here we discussed my personal goals and set up a fitness programme and meal plan. (Because I know that you’re curious, I set out with the goals of establishing a regular fitness routine and toning my glutes, upper thighs and tummy. Rather than setting a definitive goal weight or expecting massive changes in appearance, I set my focus on improving my fitness levels and sharpening my discipline.)

Coaching with Liz (as with any of the wonderful JEFF coaches) involved monthly video call assessments, in which we’d discuss the progress of my weight and measurements. I recorded these stats each month, and snapped progress pictures from the back and side. She would also load each week’s workouts for me according to my goals and challenges (my knees can be a bit niggly, so she set me up on a low-impact routine).

All workouts are on the web-based app, and include video, text and image guides for form and sequences. I had access to a new workout every Monday, Tuesday, Wednesday, Friday and Saturday, with Thursdays and Sundays being my rest days. Workouts vary in length, ranging from 30 to 60 minutes (eek!). On Tuesdays and Saturdays, the workouts are supplemented with ‘JEFF Together’ sessions, in which all members exercise together in a live session with either Johno himself or one of the coaches. After the workout, once I was sufficiently sweaty and breathless, I checked in with Liz by sending her a short video telling her how I fared (after a while I decided to spare Liz the view and opted for good ol’ text messages instead).

Those who have a wearable fitness device like an Apple Watch or Fitbit can track their average heart rate and calories burned. Those who don’t (like me) simply need to rate how they felt during the workout, choosing between ‘strong’, ‘challenged’ and ‘exhausted’ (I was challenged, for the most part).

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Having Liz in my pocket to keep me accountable did wonders for my motivation (partly because it’d be awkward to explain that I had chosen the couch instead of the ouch). I was also added to the ‘Coach Liz’s Legends’ Whatsapp group, in which all JEFF members assigned to coach Liz shared things like workout successes and challenges, eating tips and motivational messages. I didn’t get to participate too actively (thanks to the lovely little mag that you’re reading right now), but I definitely felt boosted by my fellow Legends’ positivity and gees.

As mentioned, accompanying my fitness programme was a nutrition plan created by the JEFF nutritionists, which included: *Portion and macronutrient guidelines *A shopping list of on-plan foods *A guide to ‘healthy’ alcohol choices (which served to taunt me throughout lockdown) *A guide to plant-based protein options *Ideas for ‘meals-on-the-go’ *Wholesome recipes (my favourites are the black bean and lentil curry and the spiced, roasted chickpeas!) *Ideas for breakfasts, snacks, lunches and dinners The nutrition plan offers the opportunity to send a picture of every meal, snack and drink to your coach to get feedback and motivation. I wasn’t too diligent with this, but when I did send my munchies through she would offer constructive feedback such as increasing my protein intake and avoiding starchy veg late in the day (I have a carrot problem, apparently).

I also had the option of joining the weekly live ‘JEFF COOK’ sessions, generally hosted by JEFF coach and nutritionist Adrian Penzhorn, with occasional appearances from other team members and even some local celebrity chefs. These allow members to follow along in online cooking sessions, with the ingredients and preparation steps being provided before each session. However, if you’re like me and prefer not to broadcast the chaotic food tornado of weekday dinners, you can skip the call and download the full recipe after the session.

RESTORE

DIABETES SUPPORT

60 VEG CAPSULES

We recommend using TOXICLEAR and CIRCUWELL in conjunction with DIABOOST for maximum results.

DIABOOST Diabetes Support S O, D O ES J EFF R E A L LY WOR K ?

As I had initially predicted when deciding on my goals, no jawdropping weight loss took place - but that was never the plan in my case. I must say that I am impressed with the results that I have achieved, and proud of how far I have come.

My tum, bum and thighs are noticeably more toned and tightened, I feel energised and positive, my fitness levels have improved significantly, and, as the cherry on top, four months down the line, I am still completing my regular JEFF workouts…despite the fact that I had initially planned to try it out for just one month!

The truth is that the only way to find out if JEFF can change YOUR life is to try it for yourself. Health, fitness and nutrition comprise a complex and diverse landscape through which we each need to make our own way. There is no fitness plan in the world that works for everyone…but I have to say that JEFF comes pretty close.

I’m going to go easy on the cheese here, but JEFF really has turned out to be so much more than I expected. Of course, both the exercise and nutrition programmes are wonderful, but that’s not what sets JEFF apart. What it really comes down to (as it so often does) is the people.

The JEFF community is truly special in its focus on positivity, motivation and perseverance. Take a scroll through their social media platforms and you’re likely to be inspired by the many transformation stories. From mamas being able to fit into a beloved pair of jeans again and dedicated dads dropping 16 kg and 3 sizes in five weeks, to a cancer survivor who, after three weeks of one-on-one training, lost over 6 kg and 18 cm around the waist and gained gut health, confidence and vitality - JEFF truly is changing lives across the country.

For more information and to get started, visit www.jeff.fitness.

Assists with Sugar Stability A natural way to stabilise blood sugar levels and reduce insulin resistance. Diaboost encourages the pancreas to produce enough insultin, and makes sure that the insulin that is produced can be used effectively by the body.

• May stabilise blood sugar levels • May reduce insulin resistance • May improve energy levels • May assist those suffering from polycystic ovary syndrome (PCOS) • Contains no artificial flavouring or preservatives

TOXICLEAR Full-Body Detox

The All-Natural Way to Detox Cleansing the body is as simple as taking in the right combination of natural ingredients. Toxiclear improves the functioning of your organs of elimination (such as the kidneys, bowel, skin and liver) to enhance the body’s natural capacity to detoxify and get rid of waste.

• May help ease constipation • Detoxes the liver, gallbladder, kidneys & lymphatic system • Clears the body of worms & parasites • Contains no artificial flavouring or preservatives

CIRCUWELL Circulation Booster

Promotes Healthy Blood Circulation Circuwell may improve the circulation of freshly-oxygenated blood to the extremities of the body, like the feet and fingers. It helps restore elasticity to the walls of the blood vessels to reduce the appearance of varicose veins.

• May improve circulation • May help treat varicose & spider veins • May help reduce cold hands & feet • May be beneficial in the support of DVT • Offers complementary diabetic support Quality products • Contains no artificial as featured on flavouring or preservatives.

info@naturelife.co.za

www.naturelife.co.za

FITNESS

BUILD YOUR HOME GYM

By Manfred Adrio

B

ringing the gym home makes working out a lot more private and convenient. You don’t have to brave traffic, crowds or COVID restrictions, and you can adapt the space to suit your needs. Beyond that, you’ll save yourself the cost of a gym membership, and you may even benefit from a sense of added accomplishment once your home gym is completed!

CH O O S IN G T H E R I G H T E QU I P M E N T When choosing equipment for your home gym, you need to take into consideration the available space, as well as what your fitness goals are. Home gyms are typically geared for body weight training, with some free weights in the mix.

Be sure to choose equipment that can carry your weight.

Benches or bars typically have a maximum ‘payload’ that could be quite low. Before you get going, calculate the maximum weight load by considering your body weight and adding the weights you plan to push. A pull-up bar, for example, should be sturdy enough to carry any chains or weights in addition to your body weight.

Equipment that uses body weight to train muscles - like a dipping station, pull-up bars and key weight equipment (dumbbells, plates, a squat rack and an inclined bench) will provide a great comprehensive muscle workout. You may also want to add battle ropes, skipping ropes, chains, a boxing bag and a treadmill for cardio exercise.

This equipment should easily fit into a 20 m square garage that is at least 2.2 m high.

A big ghetto blaster will help you stay amped, while a white board and mirror are essential to keep track of your workouts and progress.

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HOW TO BUIL D YO UR HO ME GYM Start by drawing a floor plan of where you want everything to go, making sure that there is enough space to move. Cover the floor with interlocking mats, and use a drill to put the mirror and whiteboard up.

You can either choose a reliable supplier of readymade equipment, or find someone who can custom-build equipment for you. Remember that quality always wins, so don’t scrimp on good workmanship!

E Q UIP ME N T L IST: Pull-bar bar Dipping station Dumbbells Plates Squat rack Inclined bench Battle ropes Skipping ropes Chains Boxing bag Treadmill

ABOUT THE AUTHOR Manfred is a food technologist and owner of My Wellness, a local supplement brand that is dedicated to offering wellness products that are entirely free from artificial additives, flavours and colourants. In his spare time, he is a keen surfer (2015 SA Champion!), and works out in his home gym. Visit www.my-wellness. co.za or pop him an email at info@my-wellness.co.za if you need help setting up your home gym.

www.my-wellness.co.za

www.my-wellness.co.za

B E AU T Y

S U STA I N A B L E

Beauty Essentials

By Debbie Ellis

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It’s been a long time coming, but more and more people are finally realising how important (and enjoyable!) it is to be a part of the solution for planetary wellbeing through eco-friendly lifestyle choices.

As consumers, we’d all like to feel as though we’re helping to make a change for the better, but it can be hard to know where to begin, and to understand what impact each of our changes – however small – can really make.

Sustainability requires a combination of things. It starts with producers formulating and developing their products with long-term environmental wellbeing in mind. They need to carefully consider all aspects, from ethical sourcing of raw materials to packaging and production and how the products reach the consumer.

As a consumer, I want to know that businesses truly embody the values of sustainability that they so often espouse. It’s important to familiarise yourself with eco-friendly brands that follow environmentallyfriendly practices. Are the ingredients in the products you purchase sustainably produced or grown, and is the brand cruelty-free?

Plastic-free packaging Refillable bottles 100% natural fragrance Vegan & cruelty free

When it comes to a sustainable beauty and personal care regime, you need to think beyond your face wash and moisturiser to your toothbrush, loofah and everything in between.

Transitioning to a different product collection can be both costly and daunting if you try to do it all at once, so start slow and do one thing at a time. Buy something new each month, and soon you’ll be one of many citizens partaking in creating a more sustainable world for all.

When buying your new eco-friendly and sustainable products, remember to also be mindful of using the correct amounts (as indicated), and to recycle the packaging afterwards.

Skin Creamery Basic Set R320 Available in stores now

B E AU T Y

1 0 ES SENT IAL ECOFRIEND LY PRODUC TS FO R YO U R DAILY B EAUT Y ROUTINE

2 . FAC IAL MO ISTURISE R This is a light and non-greasy formula that you can use during the day and at night. It’s designed to help repair the skin for a healthier, more refreshed and more youthful-looking complexion.

1. FAC E WA S H If you suffer from dull skin - especially after winter - try this sea algae enzyme facial scrub that will gently but effectively remove dry, flaky skin.

Within weeks, you’ll go from dull and drab to sporting a much smoother and more even complexion.

Beauscience uses natural preservatives in all their products, which are not only environmentallyfriendly, but also developed without any animal testing (all their testing is done on human volunteers, who participate in trials over a period of six to eight weeks).

Alba Botanica’s products are 100% vegan, and full of botanical ingredients.

D ID YO U K N OW? Algae offers a powerhouse of nutrients and minerals that can help to draw toxins from the skin. It’s known by many as a ‘miracle ingredient’ that’s full of antioxidants and peptides, and offers a range of therapeutic benefits including hydrating, softening, detoxfying and replenising essential vitamins and minerals.

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3 . FAC IAL WIP E S These wipes gently cleanse and remove makeup and waterproof mascara while refreshing the skin and restoring the moisture balance.

With a history spanning eight decades in the field of herbal research, Himalaya shares a close relationship with nature. They take great care in protecting biodiversity, collecting their herbs in a sustainable way that promotes good agricultural practices.

Baobab Skincare NATURAL SOLUTIONS

All-Natural Baobab SkinCare Kit for the Whole Family!

4 . TO OT H B RU S H Earth Brush’s Soft Green Adult Toothbrush is perfect for those with sensitive teeth and gums.

It’s made from bamboo, which is naturally antiseptic and antimicrobial, and is great for keeping your toothbrush free from germs.

Earth Brush’s toothbrush handles are totally biodegradable!

5 . TO OT H PA ST E This tasty toothpaste is packed with mint and Indian dill, which prevent mouth odour and ensure long-lasting fresh breath. It also contains naturally antimicrobial fennel.

5 unique multi-tasking baobab remedies together in one convenient SkinCare Kit! Baobab Oil is the go-to multi-tasking mama of all botanical oils. That is why it is the key ingredient in our special formulations for a variety of family skin conditions such as very dry skin, eczema, teenage problem skin, adult acne, stretch marks, scarring, and ageing skin.

Himalaya’s oral care products are all made from herbs that are gentle, safe and sustainable.

Lightly fragranced with pure, natural essential oils, our BaoCare Promise means there are no artificial ingredients, additives, colourants or fragrances in any of our products.

Scan for reviews

and testimonials Acne Skincare is part of the BaoCare Healing Skin Care range. www.baocare.co.za www.baocare.co.za

B E AU T Y

6. S H A MP O O & CON D I T I ON E R Formulated with orange, lime, bergamot and peppermint, this natural duo gently cleanses the hair and balances the scalp.

Wellness Warehouse has always prioritised the health of both people and planet in its product sourcing and formulation, using local and sustainable ingredients wherever possible.

7 . HAIR TRE ATME N T This highly moisturising repair balm is specially formulated for dry, curly or frizzy hair. It stops hair breakage by strengthening and stimulating growth, sealing ends and softening hair texture while locking in moisture.

Utra Bee is committed to protecting honeybees from extinction while harnessing their many gifts for natural formulations that are great for human skin and hair.

9 . B O DY MO ISTURISE R 8. B O DY WA S H This refreshing body wash will leave you squeaky clean without depleting the skin of its natural oils. It’s also beautifully scented with marjoram, spearmint and lime.

Naturals Beauty is a proudly South African brand made from pesticide-free natural botanical ingredients.

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ABOUT THE AUTHOR Debbie is the owner of Debbie Ellis Makeup Artistry & Hair, and the former editorial makeup artist and beauty editor at Bloss Magazine. She has worked in the entertainment industry both locally and abroad. For more information, follow her at @debbieryan__ on Instagram or contact debbie.ellis.123@gmail.com.

HOME

YOUR OWN

By Emily Wedepohl Harness the principles and power of permaculture to create your own sustainable and organic produce paradise.

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A

s light continues to be shed on the problematic aspects of factory farming and industrial agriculture, consumers are becoming increasingly concerned with taking agency and reducing their role in these harmful processes. There is also a strong drive to reduce waste - both of the food and packaging variety - and increase transparency regarding the chemicals, pesticides and other synthetic substances used in large-scale farming. All of this combined has contributed to the growing movement of consumers cultivating their own no-nonsense produce, and a fresh wind has been blown into the sails of the permaculture movement…

WHAT IS PERMACULTURE? Permaculture is a portmanteau of ‘permanent agriculture’, and refers to a philosophy that seeks to work pragmatically with nature and its inhabitants to foster ethical, sustainable and interdependent growth.

Permaculture is rooted in three distinct guiding ethics: 1. Care for the Earth Provide for all life systems on the planet so that they may thrive and multiply 2. Care for People Enable people to access and utilise the natural resources necessary for life 3. Return of Surplus Also referred to as ‘fair share’, this refers to the reuse and redistribution of excess resources so that waste can be reduced and abundance shared.

By working in accordance with these principles, permaculture seeks to use innovative natural resources and processes to create a harmonious, selfsustaining ecosystem that leaves no one behind.

It may seem intimidating to transition from standard shopper to first-time farmer (let alone to permaculture pro), but it can actually be super easy and fun (not to mention frugal) if you know the right tricks. One of the best tips for the aspiring agricultural anarchist is to create a zero-waste home produce aisle with humble fruit, veggie and herb scraps. By effectively utilising offcuts from your standard dinner prep, you will be reducing waste, saving money, escaping the consumerism cage and, of course, gaining some feelgood energy thanks to creativity, productivity and a handful of fresh earth.

To help you kickstart your journey of plenty, we’ve put together this quick and comprehensive guide for turning trash into treasure...

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FRU I T CITRUS *Slice citrus in half and remove seeds (remember to save the peels for seed starters!). *Rinse seeds, but do not allow to dry. *Test the seeds by dropping them in a small cup of water: discard the ones that float, and keep those that sink. *Fill a pot or seed starter almost all the way with seedstarting soil and place a few seeds into it. *Cover seeds with 0,5 cm of soil. *Spray soil with water every other day and leave in a warm, sunny place. *Watch for seeds to sprout and transfer to soil once roots of 2 cm have sprouted.

Note: citrus trees grown from seeds may only grow fruit after several years, but you can enjoy their beautiful foliage in your home or garden while you wait!

STRAWBERRIES | RASPBERRIES *Remove the seeds with a toothpick or by mashing fruit through a strainer. *Rinse the seeds thoroughly and leave to dry overnight. *Fill a pot or seed starter almost all the way with seedstarting soil and place a few seeds into it. *Cover seeds with 0,5 cm of soil. *Spray soil with water every other day and leave in a warm, sunny place. *Once seeds have sprouted and grown their third leaves, transfer to soil.

TOMATOES *Slice tomato into thirds horizontally. *Take each of the thirds and place them in a pot filled 3/4 of the way with potting soil (planting the rest of the fruit along with the seeds will provide extra nutrients). *Cover the tomato with a thin layer of soil. *Place in direct sunlight and ensure that the soil remains damp by spraying with water every other day. *Watch for sprouting seeds, and transfer to soil once roots of 2 cm have developed.

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PINEAPPLE *Slice the crown of a pineapple off to leave as little fruit attached as possible. *Pluck the bottom leaves off so that roughly 10 cm of crown is left bare. *Leave the crown in a sunny spot to dry for two to seven days. *Spear the crown with three toothpick holes around the circumference, and place in a glass of water so that just the bottom quarter of the crown is in the water. *Change the water once a week. *Transfer to soil once sturdy roots of 5 cm form.

BONUS: It will take a while for a new pineapple to form, but the leaves will grow into a stunning houseplant!

PEPPERS (This works for jalapenos, bell peppers, chilies and any other type of pepper) *Collect the seeds from the inside of your pepper and rinse well. Leave to dry overnight. *Fill a pot or seed starter almost all the way with seed-starting soil and place a few seeds into it. *Cover seeds with 0,5 cm of soil. *Spray soil with water every other day and leave in a warm, sunny place. *Transfer to soil once seeds have grown their third set of leaves.

AVOCADOS *Wash an avocado pit and stick three toothpicks around the circumference so that you can suspend the pit in a glass of water. Keep the top half of the pit (the slightly smaller part that points towards the top of the fruit) dry, with the bottom half submerged. *Leave to grow until the seed splits and roots emerge. Allow to sprout until the plant is roughly 15 cm tall, and then transfer to a sunny patch of soil. It will take years for a fruit-bearing tree to grow, so patience is key!

VEG G I E S SPRING ONIONS | CELERY | LETTUCE | BOK CHOY | CABBAGE | LEEKS *Cut a 5 cm piece off of the root end and place root-side-down in a small bowl with just enough water to submerge the roots. *Keep in a sunny place, changing the water every two days. *Transfer to soil when the roots have grown to be 2 cm long and the top has sprouted. Alternatively, leave to grow in the bowl and harvest the tops, continuing to change the water every couple of days.

GARLIC *Place an unpeeled garlic clove root-side-down in a small container (such as a shot glass), with just enough water to submerge the roots. *Keep in a sunny area and harvest the tops after seven days. These can be used similarly to spring onions or chives. *If you want to regrow a full head of garlic, transfer the sprouted cloves to soil after seven days.

POTATOES & SWEET POTATOES *Scan your pantry for sprouted potatoes, or leave some in a cupboard for about two weeks until sprouts have formed. *Cut the potatoes into chunks with two to three eyes each. Set out on a paper towel to dry out overnight. *Fill a large pot with potting soil and plant the potato pieces, eyes facing up. You can also plant these in the ground, but a container will help to protect them from pests. *Keep in full sun, water regularly and harvest once the plant has grown and died.

MUSHROOMS *Remove mushroom caps and plant stems in soil, covering everything but the very top. *Keep moist and monitor stems. Mushies can be tricky, so you can expect a few stalks to rot before you achieve new growth.

ONIONS *Cut the root off of an onion and place root-side down in soil. *Water regularly and wait for the roots to grow enough that you can remove the original cutting and make way for a brand-new bulb.

CARROTS | RADISHES | BEETS *Cut a 1,5 cm piece off of the top (sprout side) and place cut-sidedown in a plate of water for one week. *Transfer to soil when the roots form, and water regularly. You won’t be able to regrow the actual root vegetable, but you can enjoy the delicious greens in salads, pestos or a bright kale-style saut .

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HOME

TOP TIPS Make your own biodegradable, organic pesticide with: *2 cups fresh mint leaves *1 head of garlic cloves, peeled *4 cups of water *2 tsp cayenne pepper *1 tsp biodegradable washing liquid

H ERB S & AROMATICS MINT | BASIL | CORIANDER | ROSEMARY | OREGANO *Cut roughly 8 cm off of the top of a fresh, flexible stem, just below a node. Remove any leaves on the bottom half of the stem. *Place the cuttings in a glass of water, with all leaves above the water. *Keep in a warm, sunny area and change the water every two days. *Once roots have appeared and grown 5 cm, transfer to soil and water regularly.

THYME *Cut roughly 8 cm off of the top of a fresh stem, just below a node. Remove any leaves on the bottom half of the stem. *Push the stem, cut-side-down, into a pot of moist potting soil or perlite. *Place in a warm, shaded area and keep the soil damp.

GINGER | TURMERIC *Cut a few pieces off a fresh chunk of ginger or turmeric (try to look for parts that have small green points or buds forming on the root). *Soak the pieces in warm water overnight. *Plant in a patch of semi-sunny soil with the buds facing upwards. *Keep the soil damp, but take care not to over water. *Harvest once the stems have grown and died (at least eight months after planting).

LEMONGRASS *Trim fresh stalks to leave a piece roughly 10 cm high. *Place in a tall glass with about 3 cm of water, rootside-down. *Leave in a sunny place, changing the water every two days, until the roots grow to be 5 cm long. *Transfer to moist soil in a warm, sunny place and water regularly.

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Simply blitz the garlic and mint in a food processor while bringing the water to the boil. Add the processed mint and garlic along with the cayenne pepper, boil for one to two minutes, and allow to steep overnight. Strain, add the dishwashing liquid, and distribute into plastic spray bottles.

If you see critters attacking your plant babies, simply spray on both sides of the leaves once a day until the grubs are gone! Take care to wash any harvested sprayed plants thoroughly in order to rinse off the pesticide.

Repurpose scraps for compostable seed starters that you can plant directly in the soil for maximum convenience and a hearty nutrient boost for your seedlings! You can use: *Egg shells *Cardboard egg cartons *Citrus rinds (half a citrus peel, scraped clean) *Used teabags (tear open and place seeds inside) Simply add some potting soil, toss in a few seeds, top up with soil, nestle in the ground, and wait for the magic to happen. For some extra love, sprinkle used coffee grounds and loose tea leaves over the soil to create a mulchy-composty growing paradise!

Plants are delicate little beings that need lots of love and care - combined with the right growing environment - to thrive. You may find some difficulty in getting scraps and cuttings to flourish, but if you keep at it and continue to enrich your knowledge, you will find yourself with green thumbs in no time.

There is an abundance of life just waiting for you to liberate it... so get GROWING!

WISDOM

BUILD YOUR

Mental Resilience

By Nikki Temkin

W

hen something goes wrong, do you tend to bounce back or fall apart? Mental or emotional resilience is the ability to harness inner strength and build skills that help you rebound from setbacks, disappointments and obstacles.

These challenges can come in the form of illness, grief, retrenchment, disaster, divorce or things simply not working out the way you had planned.

If you lack resilience, you may find yourself dwelling on problems, feeling victimised, becoming overwhelmed or turning to unhealthy coping mechanisms such as addiction. Resilience won’t make your problems go away, but it can give you the ability to see past them, find enjoyment in life and better handle stress.

MENTAL HEALTH MATTERS 2020 has definitely not gone as planned! COVID-19 has presented us with a significant amount of uncertainty, and a totally different way of operating in the world.

A pandemic is the ideal springboard into anxiety - it’s likely to cause worry even in those who aren’t typically prone to it. Other than following public health guidelines, there is little we can do to control the spread of the virus, how it will unfold, or the magnitude of the pandemic.

Humans dislike uncertainty. The stakes are high, with job loss and financial strain, social isolation and loneliness, and the stress of working from home while being responsible for childcare on top of the obvious health concerns. It’s little wonder that there are reports of escalating mental health problems, with suicide and divorce having escalated significantly during this trying time.

Resilience can help you manage your mental health, and the good news is that it is something you can learn to cultivate at times like this when you need it most.

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WISDOM

TOP TIPS FOR BUILDING RESILIENCE Be kind to yourself (and others) Allow yourself to acknowledge, feel and process whatever feelings you’re experiencing, no matter how negative or uncomfortable these may seem. Feeling lost, confused, anxious or worried? Don’t try to push these difficult feelings away or force yourself to ‘just think positively’. This only serves to deny the reality of your current experience, with research showing that avoidance of such emotions will only make them stronger and longer-lasting.

Have compassion and patience for your own struggles.

Take care of yourself by scheduling self-care into each day. This includes finding activities and hobbies you enjoy (creative pursuits can be particularly helpful).

Include physical activity into your daily routine, even if it’s just a 10-minute walk outside (being in nature is great therapy!). Get plenty of sleep, and practise stress management and relaxation techniques such as yoga, meditation, guided imagery, deep breathing or prayer to increase emotional wellbeing.

Express your feelings Notice any negative emotions, thoughts and physical sensations as they arise. Approach them with curiosity, describe them without judgment, and then let them go. This is the essence of mindfulness. Write your feelings down in a journal or letter (you don’t have to send it to anyone!), talk to a trusted friend, or reach out to a weallness coach, therapist or counsellor for tools to help you manage them in healthy ways.

Choose your responses You can't change the past, but you can always look toward the future. Accepting and even anticipating change makes it easier to adapt and view new challenges with less anxiety. Distinguish between what you can and cannot control. Remember that your responses fall into the former category. You may not be able to control what happens to you, but you can control your attitude to whatever arises.

Remaining hopeful that things will improve is a choice. Accept the uncertainties of the future while identifying areas in your life that you can control.

I can highly recommend Edith Egar’s Holocaust memoir, The Choice, for some inspirational reading on resilience.

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Remain realistic Is it realistic to think you can do it all? You may think that you can nail working from home while home schooling, maintaining a perfect household, sticking to your daily meal plans and workouts, and trying to keep the fun in your relationships in the face of social restrictions. But putting too much pressure on yourself to do it all, all at once isn’t healthy.

Instead, try prioritising one or two things, and let the others slide a little. Focus on your high-priority items, and don’t expect too much of yourself. Be proactive by figuring out the most important thing that needs to be done in any given moment, make a plan and take action so you can tick it off and move onto the next thing without feeling overwhelmed.

Maintain a (realistic) routine Stick to your schedule as much as possible while allowing flexibility for life’s curveballs. Commit to set times for work, meals, activities and sleep. Studies have shown that planning and executing new routines that connect you to what really matters in life is the best recipe for good mental health.

Where possible, avoid escaping stress by comfort eating, Netflix bingeing or marathon gaming!

Make meaning Feeling as if you have a purpose each day is a sure-fire way to increase resilience. After you’ve done what you need to do, take some time to enrich your life by learning something new.

Perhaps it’s time to learn Spanish on Duolingo, or to take a YouTube course in design? There are so many opportunities at our fingertips these days! Can you think of ways to help others in your neighbourhood? Volunteering your time and skills is another way to find meaning and purpose in your life. Studies have even shown that those who volunteer are happier and live longer!

QUESTIONS TO ASK YOURSELF What brings you meaning when the noise of modern life is turned down?

What do you do each day that helps you to feel better mentally and physically?

In what areas of your life do you currently feel stuck?

Who/what can you turn to to help you overcome these challenges?

What are your highest values? Do your current priorities reflect what truly matters to you?

STAY CONNECTED Keep physical — not social — distance from others. It’s easy to become socially isolated when we’re advised to keep away from others, especially if we live alone. Make a concerted effort to keep in touch with family, friends and colleagues though email, FaceTime, video conferencing and plain old phone calls. The health benefits of social connection are well documented, yet often overlooked when considering our mental and physical wellbeing.

REFLECT, RELATE AND REFRAME Trying times and emotional turmoil offer opportunities for psychological growth. Contemplate the lessons you’ve learnt over the past few months, and how you’ve grown from them. Have you picked up any tools you can implement when the next challenge inevitably comes your way? If you don't feel as if you're making progress — or you don't know where to start — consider talking to a therapist and/or wellness coach who can guide you on how to improve your resilience and mental wellbeing.

SUPPLEMENTS TO SUPPORT MENTAL RESILIENCE *The herbal adaptogens ashwagandha and rhodiola may aid the body and mind in coping with short- and long-term physical or mental stress. They’re also reported to help boost immunity and overall wellbeing, combat fatigue, enhance mental performance and ease depression and anxiety. *5HTP or St John’s Wort is commonly used to naturally elevate mood, reduce panic attacks, and alleviate anxiety and emotional stress. *B vitamin complexes can help support the adrenal glands, balance and stabilise mood, and calm the nervous system *L-theanine is often used to promote relaxation and relief from anxiety *Valerian root may induce calm and reduce nervous tension *Magnesium glycinate can be great as a natural anti-anxiety that improves mood and promotes sound sleep.

N O T E : If you are taking prescription medication, be sure to contact your healthcare practitioner to check for contraindications before adding any of these supplements to your complementary regime. If your symptoms are severe and interfering with your ability to function, contact a mental health professional.

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ABOUT THE AUTHOR Nikki Temkin is a functional health and wellness coach who helps her clients to recover from burnout, stress, anxiety and other imbalances and achieve balance, joy and vitality. For more information or to get in touch, email nikkitemkinagulnik@gmail.com or follow her @nikkitemkinwellnesscoach on Instagram or NikkiTemkinIntegrativeWellnessCoach on Facebook.

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WISDOM

3 FINANCIAL LESSONS FROM A PANDEMIC YEAR

By Montaque Swanepoel

Business finances do not need to be stressful. Business itself produces enough stress of its own. As we reflect on the year that was, it is useful to lay out the common sources of financial stress faced by entrepreneurs, and how to deal with these.

DO YOU KNOW WHERE YOUR BUSINESS STANDS RIGHT NOW? The right foundation is important in achieving your business and financial goals. Many entrepreneurs are really good at making plans, but are often a bit vague on their starting point and the details. All the best plans in the world start somewhere, and getting specific on the starting point can make all the difference.

In a business, your starting point is your current financial situation. Do you know the month-to-date revenue for your business? Your current tax position? Who owes you money, and to whom do you owe money? How much cash do you have in the bank?

Next, it’s important to note that the older financial information is, the less useful it becomes to the decisionmaker. Knowing where your business stands right now is more useful than knowing where it stood in February this year. If 2020 has made one thing very obvious, it is that the world can become a very different place in a very short space of time.

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DO YOU HAVE A BUFFER? When I started my business, I had a ‘Don’t Panic’ calculation I revisited regularly to relieve some anxiety when reality didn’t fit in with my plans. Startups work with a ‘burn rate’ that shows how many months they have until they run out of money. In an established business, you have a ‘profitability level’ and ‘assets or facility buffer’ – in other words, a gauge for how much your revenue can fall before you start losing money - and when that happens, for how long you can afford to continue to lose money.

In good times, businesses often take on debt or spend financial buffers in pursuit of growth rather than leaving some for the proverbial rainy day. But when the tide turns - and it always does - businesses that have a buffer have the means to weather the storm.

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Your accountant can work on the same systems alongside you, without complex IT systems to support this.

Cloud-based tools such as Xero, ReceiptBank, GSuite and many more make gathering and sharing information for your business much easier - and certainly less stressful. It also helps to ensure that this happens in real time, while the information is still useful to you as the business owner.

And when you’ve hit the ceiling on what you can automate, do you sit back and wonder whether the task at hand is something you really want to be doing? Is your time perhaps better spent growing your business, perfecting your craft or planning your next bold move?

With the tail-end of a year many entrepreneurs will gladly forget in sight, it’s worth looking at the source of your financial stress, and asking yourself whether there may be a viable solution closer than you think. You might just find that – with the right know-how or support – the answer is a resounding ‘yes’.

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WISDOM

POOR HABITS

By Mapalo Makhu

What’s standing between you and financial freedom?

Let’s be real, in many cases our bad money habits hold us back from reaching the seemingly elusive state of financial freedom.

Many people fall into the debt trap because they do things they could easily have avoided. Financial success or freedom requires you to have a plan. Your plan does not have to be the best plan under the sun, but you need a plan nonetheless. There are two ways in particular in which people get caught out: ‘lifestyle creep’, and believing that they have to keep up with their peers.

LIFESTYLE CREEP OR MIDDLE-CLASS SYNDROME You’ve probably heard the saying, “Motho o phela ka sekoloto” (“You can only live and survive if you have debt”).

I first heard someone say this quite early on in my career.

It was someone who was older than me, and who had been working for much longer than I had. She believed her statement and lived by it throughout her career. With every pay increase, she found another expense on which to spend the money in her budget.

Many people get caught up in ‘lifestyle creep’ – also known as ‘middle-class syndrome’ – when they get a pay rise. You earn more, so you spend more, and suddenly find that you are living from payday to payday. So you work harder, get another raise, and repeat the cycle.

Lifestyle creep can happen to anyone who is not intentional about money. It occurs when your standard of living increases with every pay increase (or discretionary income increase). Often, what happens is that something that was previously a luxury now becomes a necessity. For example, I know people who had a standard gym membership when they started out in their career, but as their income increased they upgraded to a nationwide membership – yet their work doesn’t even take them out of town! They have let a luxury become a ‘necessity’.

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Warren Buffett says this about living from salary to salary: “Should you find yourself in a chronically leaking boat, energy devoted to changing vessels is likely to be more productive than energy devoted to patching leaks.”

What he means is that when you’re living in this cycle, it can be hard to find the time or, more importantly, the resources to take a step back and address your financial issues at their core, but that trying to ‘patch up’ the situation rather than address its root cause can perpetuate the cycle. Some examples of ‘patches’ in the living from payday-to-payday cycle are payday loans or ‘hardship withdrawals’ from your retirement fund.

I have personally heard of people who want to quit their jobs so that they can cash in their pension or provident fund to pay off their debts. This is a huge financial mistake. While a financial ‘patch’ might get you out of a pinch, in the long run it almost always sets you up for failure.

By contrast, what does ‘changing vessels’ mean? It means: *Looking for regular expenses you can trim *Re-evaluating your needs versus your wants *Downgrading on some high-expenditure items Even a year of sacrifice can set you apart from others who are in the same sinking boat. If downgrading means that you have to sell your luxury car for a cheaper and more affordable one or move in with a family member, do it.

Changing vessels might take time and effort, but it may be a good long-term solution, and one that pays high rewards.

SKA BA HEMISA, SKA BA FA CHANCE (KEEPING UP WITH THE KHUMALOS) Nothing hinders financial progress more than trying to keep up with your peers or friends (some might even call them ‘frenemies’). You may have heard young professionals say, “Ska ba hemisa, ska ba fa chance” (which loosely translates as, “Don’t let them breathe, don’t give them a chance to shine”). When I hear someone say this, I want to ask them: “When are you going to give yourself a chance to grow financially, a chance to build real wealth? When are you going to give yourself a chance to flourish financially?”

Internationally renowned Chinese-Canadian entrepreneur and business magnate Dan Lok says this about the difference between rich and poor: “Before they [the rich] buy the fancy watch, they buy the investments. The investment makes them money, and then they buy the fancy watch. But you don’t want to do that, because you have a big ego. You want to show the world and your family that you’ve ‘made it’! Which you haven’t.

You want to look rich versus be rich. You go buy the expensive watch/car and everybody thinks you made it!

You did not make it. You just made yourself poorer. If you can, have the self-discipline and self-control to say I will buy the asset first. Once you buy the assets, you can buy all the luxuries you want. Your assets will pay for it.

Your assets make you money. Your investments provide for you, your investments feed you. That’s the difference!”

SPENDING MONEY YOU HAVEN’T EARNED YET A bad habit many people have is spending money they haven’t earned yet.

Let me give you an example: if you work in sales, most companies will offer you an advance against your future earnings. Or, from my own personal experience, I can tell you that when I was asked to write this book, my publisher offered me an advance. But I said, “No, thank you!” I didn’t want to spend money I hadn’t earned yet.

It is even worse when people use their credit card or overdraft to spend money on consumables. When it’s time to pay back the amount owing, they often barely remember what they bought, and the pleasure of owning the item they bought has long since worn off.

WISDOM

WHAT’S YOUR MONEY PERSONALITY? Our personalities are unique. We all have strengths and weaknesses that help us navigate life, and those very strengths and weaknesses can determine how well we manage our money.

Why is it important to learn about your money personality?

Think about it this way: at work, when you attend a training course or one of those sometimes quite dreadful team-building activities, you do a personality test to see what type of leader you are. This test helps you work out your strengths and weaknesses, your leadership style, and whether or not you are a team player.

The same applies to your money personality: when you identify yours, you will become aware of how you handle your finances, and this awareness will help you identify your triggers and the areas that you need to work on.

THE SPENDER Spenders love to make money and spend it. They convince themselves that they work very hard and therefore deserve to enjoy their money. They give little or no thought to savings or investments and are all about instant gratification. They tend to assume that ‘something will come up’ as they spend their last couple of rand. They are usually in debt, and even if they do manage to pay that off, they will find themselves in the same situation again a few months down the line, as they have never cultivated good money habits.

THE SAVER Nothing gives the saver more pleasure than knowing they have money at all times. They live for balancing their numbers and pat themselves on the back for saving more than the previous month. They feel secure only when their savings are at a specific level. They become miserable and a little grumpy if their savings are not at the minimum level they have set for themselves. They are often risk-averse, and although they save, they do not go further and invest their money. They believe that leaving their money in the bank is more secure. And they certainly do not want to lose any money.

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THE AVOIDER Then there are those whose nature it is to avoid uncomfortable situations at all cost. These people are avoiders. The sayings “What you don’t know won’t kill you” and “Ignorance is bliss” are not far from the truth when describing them.

Avoiders would rather not engage in the topic of money at all. They can talk about anything and everything money can buy, but will never talk about money itself. They work, earn an income and spend it, but seldom spend money meaningfully, on investments, retirement or insurance. Financial life is foreign to them, and they do not actively seek ways to improve their money management skills.

Unfortunately, when it comes to finances, this kind of thinking will not get you any closer to your goals. In fact, ignorance can cost you dearly in reality.

THE MONEY MASTER As their name indicates, money masters have mastered their finances. They maintain a good balance between saving, investing and spending. They are comfortable talking about their finances. It gives them pleasure to look for new opportunities to make their money work for them. They are prudent, but they also enjoy their money. They are usually focused on increasing their net worth.

CINDERELLA/BEN 10 Oh, poor Cinderella! Poor Ben 10! Their financial plan consists of getting a sugar daddy or a sugar mama who will pay their bills. They believe there will always be someone to take care of their financial needs. They cannot fathom making a financial decision for themselves – and trust that someone else will do it for them. Psychologists call this condition the ‘Cinderella complex’. Cinderellas/Ben 10s do not concern themselves with budgeting. They do not have the slightest interest in learning about their personal finances or how they can improve themselves financially.

Get real about which category you fall into, and if you’re not yet a money master – it’s time to educate and empower yourself! My book, You’re Not Broke, You’re Pre-Rich is a good place to start.

ABOUT THE AUTHOR Mapalo is the founder of the award-winning personal finance company Woman&Finance, and author of You’re Not Broke, You’re Pre-Rich, published by Penguin Random House South Africa and available at all leading bookstores and online. For more information or to get in touch, visit www. womanandfinance.co.za

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WISDOM

PARENTING IN A PANDEMIC

By Megan de Beyer

A psychologist shares what brave South African moms and dads have reported about their experience of parenthood in the time of COVID-19

“Parents are meant to keep their kids safe, and I fear I can’t control all the uncertainties,” said one dad.

“Having the family together and my teens, without friends, for an extended period has been unique. We sit down for dinner every night with the intention of hearing everyone’s point of view. We have talked about so many things and debated issues. It gave my eldest a newfound confidence. This has been great to experience,” one mother of four told me.

Homes have become hardworking multi-purpose arenas, stretching to accommodate workspaces, gyms, cookouts, schoolrooms and entertainment hives as well as being zones of safety and at least some semblance of peace.

Another parent confided: “I’m hated right now. I’m either nagging or losing it. We are in each other’s space all the time, and I can’t stand watching my kids lazing around or glued to screens all the time.

It’s so frustrating.”

It’s by working as a team, sprinkling magic into the mundane, and talking things through that you can survive.

Engaging, embracing and connecting in a raw and real way are key.

It has been a tough time for parents, and especially mothers who have carried the load of creating a stable home as nurturers, cleaners, cooks, workers and teachers. Like the goddess Durga, mothers have had to grow eight arms, or develop the fury of the goddess Kali - who won’t hesitate to cut off a few heads.

Many dads, too, are much more hands-on than ever, encouraging exercise, games and ‘getting stuff done’.

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Families are trying to negotiate their overtaxed relationships, repackaged work lives, and uncertain health conditions while remaining solution-focused to keep the whole boat afloat.

Since the start of the lockdown, I’ve spoken to almost 100 parents via my online parenting courses, email or Zoom therapy sessions. Many stories are similar, including ups and downs, juggling children’s fears, teenage grief, new safety rules, online schooling, and too much screen time. Mostly, I’ve had to help parents assuage guilt or anticipatory grief (the fear of ‘what if’, followed by imagined negative outcomes).

What we can control is our attitude, and where and how we focus our attention. Bring your attention to the important things. What are the values and qualities you love? These may include kindness, fun, sharing, caring or respect. Find one way to express this daily. Be responsible for your own de-stressing, and the family will follow suit. An attitude is caught, not taught! Give up guilt, and practise self-compassion instead. We are still in the throes of a global pandemic!

The toughest and saddest stories I’ve heard are from those who have been sick, lost loved ones, face financial ruin, are experiencing abuse in the home, or have children with disorders or disabilities. The pandemic has shone a spotlight on a wide range of issues and inequalities, many of which are socio-economic. I need to name this, as it’s an important reminder for us to readjust our perspective, be grateful for the goodness we have, and contribute where we can.

The human spirit is immense. I’ve witnessed heart-warming acts of kids making masks for underprivileged schools; donations of blankets and food to animal shelters; data collection for needy teachers; and huge food drives. Another good practice is random acts of kindness, as well as asking your kids daily: “What is going well, what isn’t, and what is inspiring you today?”

Now is as opportune a time as ever to explore the concept of ‘antifragility’ - tough times grow character and better attitudes. Digging deep can grow new skills and creative solutions. There are always new insights to be gained, like these…

“My son has stepped up - he’s tackling his schoolwork on his own, and is working out on his own - I’m proud of him.”

“My teen daughter locked herself in her room and got increasingly depressed. I had no choice but to approach her gently, and together we came up with a solution. We have never managed that before.”

“My kid’s stress is showing up at sleep time. I think I’m lucky because it’s given me time to nurture my young teen, who normally pushes me away.”

“For all of us, small things make a big difference. We have become more grateful for the basic essentials.”

“Lockdown gave us the time to get off the treadmill, hear and feel our breathing again and reset the overscheduling.”

Then there are the less magical moments, like clashing with teens about not going out, or about indulging in too much online gaming.

“He feels micromanaged, like he’s being put in a straitjacket. He cycles back and forth between acceptance and fury,” an exasperated parent confided.

This requires some tough love and good old-fashioned boundary setting. Another issue a number of parents have raised is the mythical ‘FOMO’ (fear of missing out) experienced by teens. They crave their sports teams or parties, and they can’t believe that nothing is happening.

“It’s got to be out there and I just don’t know about it,” said one frustrated teen.

Teenagers who have been overindulged or are used to engaging in too many hedonistic pursuits are battling. Only seeking pleasure is showing up as a poor skill right now.

Yet all teens have an evolutionary impulse to separate from the family, discover independence and socialise. Parents tell me that there is a lot of grief around the loss of this. It’s no use criticising. Rather be patient, listen and empathise. This too shall pass.

My best advice is to give up being perfect, and rather be present. Relinquish control in favour of connection. Try not to lecture – rather ask questions. Your loved ones need compassionate connection, emotional support and a sense that they belong. Do your best with this no matter what your circumstances.

Keep yourself calm and lead by example by getting your wellness practices firmly in place. Eat right, sleep well, exercise, spend time in nature, connect with friends and have alcohol fasts. Get the whole family to create a self-care toolkit they can draw on daily. Keep yourself buoyant so that you can lift your kids’ spirits. By adopting a positive attitude and giving them your kind attention, they will be mostly fine.

ABOUT THE AUTHOR Megan is a psychologist, online educator and author of How to Raise a Man: The Modern Mother’s Guide to Parenting Her Teenage Son (published by Penguin Random House South Africa and available at all leading book stores and online). For more information or to get in touch, visit www.megandebeyer.com or follow her at @howtoraiseaman on Facebook.

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WISDOM

BEING PRESENT HERE & NOW DEMYSTIFYING MINDFULNESS AND EMBRACING NOWNESS

By Michal George

Mindfulness.

The word is now so commonplace that you hear it mentioned not only in yoga studios, but also in boardrooms and classrooms, while savvy marketers use it to sell everything from mayonnaise to promises of everlasting marital bliss. Then there are the thousands of articles that continue to appear in the world’s most prestigious science journals, describing how the neurological mechanisms of mindfulness offer wide-ranging mental health benefits, from reduced anxiety and depression to mitigating the negative effects of chronic stress on the body and mind. There are spiritual teachers, psychologists, advertising gurus and leadership coaches all with some notion of what it means to be mindful or to live a mindful life. With so many strong and opinionated voices calling for our attention, the invitation to mindful living can be confusing for some, and even unsettling for others.

This potential for conceptual confusion was made obvious to me during a recent conversation with a friend. We were chatting about how the COVID pandemic has impacted our daily lives. At the end he shared, “I see myself triggered into

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emotional reactivity all the time. The smallest things set me off. I wish I could be more mindful.” And there it was — the misconception. To be mindful is not to remain in some selfimposed state of equanimity in the face of adversity. Nor does it mean to remain unmoved while the world is falling apart. It is to be awake and aware of whatever is happening.

The confusion arises in attempting to define a theoretical construct for which there are ultimately no words. It is in the experiencing of it that mindfulness can be clarified and defined, and the way that it will be perceived will be rooted in present moment reality – and deeply personal.

That said, I’d like to offer my own working definition of mindfulness. I define it as an orientation of the self toward non-judgmental, present-moment awareness, in service of wisdom and compassion. To unpack these words is to say that mindfulness is then a turning toward experience, as we find it in the now. Not the way we might like it to be, but the way it really is. Just this. This. Now. If in this noticing we include the ongoing commentary about how we relate to our environment, we are afforded the opportunity to release our

preferences and judgments - to let the storylines drift by like clouds in the sky. But this is not to say that mindfulness is some cold and detached state. If it is not imbued with warmth, gentle interest and compassion, it is completely missing the point. Mindfulness is the art of deep listening, of leaning into patience, of genuine connection, of being present. My friend, who was able to bring attention to how he was reacting to his stressful environment, was being mindful. What is critical is not so much what we find, but how we relate to it. The attitude we embody is critical. When our intention is infused with curiosity and care, our attention is transformed by openness.

Where my friend might have benefited, however, is in cultivating a gentle inquisitiveness toward his experience, rather than reprimanding himself for the mental anguish of which he was becoming aware.

Berating ourselves for who we are and wishing we could have reacted differently is like asking cows to meow, or insisting that the rain never fall on weekends.

It’s absurd. To awaken mindfully is to notice that judgmental self-commentary, and include it in our awareness without adding any further reproach to our thinking. That’s the gateway to mature discernment and

wisdom. In the warm glow of this gentle engagement, when we allow the critique generated by our minds to drift by unhindered, we discover that it is possible to soften our preferential grip on how we want things to be, and to relax in the timeless now.

Practising mindfulness formally, as is done in various forms of meditation and conscious enquiry, is a reminder that this capacity is always available to us. But you don’t have to sit cross-legged on a Tibetan mountaintop to discover your mindful self. If you don’t connect with it here, where do you think you’ll find it? And if not now, when?

Pause. Right now. Not just now, which could mean later this afternoon or five years from now. No — not some other now, when you think you might be ready. Stop. Here and now. Pause generously and breathe in deeply. As you exhale let awareness sweep down your body to your feet resting on the floor. What do you find? What sensations? Perhaps there is a lack of sensation?

That too is okay. As long as you stay.

ABOUT THE AUTHOR Michal is a Cape Town-based psychologist who specialises in teaching people how to incorporate mindfulness into their everyday lives. He offers individual sessions, as well as online and in-house group courses. Visit www.beingpresent.co.za for more information.

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WISDOM

THE 7 TYPES OF REST Top up your reserves to experience ultimate wellbeing T H E S E V E N T Y P E S O F R E ST:

By Kate Aitken

W

e’re becoming more and more aware of just how important high-quality sleep really is. That feeling you enjoy after a luxurious eight-hour slumber is pretty hard to beat. Even better is the way the ensuing day can seem to just fall into place. Interactions are fluid and the world feels like a gentler, brighter place. The wide-reaching effects of proper sleep on our relationships, work and overall emotional disposition cannot be underestimated.

Is there more to the rest solution than just sleep?

According to Dr Saundra Dalton-Smith, a board-certified internal medicine physician, work-life integration researcher, speaker and best-selling author, there most certainly is.

Dr Dalton-Smith talks about the seven types of rest, which we, as human beings, need to various degrees at different stages of our lives. Our ability to function optimally and ‘show up’ in the world is directly impacted by our deficits in these areas.

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*Physical – the need for cellular repair and the slowing down of accumulated thought momentum *Mental – the need to disconnect from the busyness of everyday life, and to connect to ‘presence’ and stillness *Emotional - the need to be ‘seen’ and to express our authentic selves *Spiritual - the need to connect to something greater than ourselves to provide us with comfort and a ‘reason for being’ *Social - the need to declutter our social schedule and factor in some quiet time *Sensory – the need to monitor the quality of our sensory intake *Creative - the need to allow ourselves the freedom to access true beauty and inspiration though nature and creativity

P H YS I C A L R E ST Sleep mostly falls under the physical and mental rest categories. It offers the vital time we need for our bodies to repair and replenish as well as for our minds to slow down and reboot. It’s important to make sure that we maintain good sleep hygiene - which includes a regular bedtime routine - in order to maximise the benefits of sleep and physical rest.

S E N S O RY R E ST Our senses are bombarded on a daily basis. For those of us who are introverts and highly sensory, a day spent under poor fluorescent light in a noisy open-plan office can be draining and energy-depleting. Like junk food, other junk sensory inputs have just as big - or even bigger - effects on our overall wellbeing. Big crowds, noisy venues with poor acoustics, and over-demanding children (or co-workers!) can all leave us feeling exhausted. A useful hack is to practise sensory deprivation wherever possible. Use a sleep mask and earplugs at night, wear glasses that block harmful blue light while working on your computer, and try a sensory deprivation or floatation tank for a good dose of much-needed ‘nothingness’.

Switching off your phone notifications and spending a weekend away in the mountains without the sound of traffic can also go a long way in supporting this type of rest.

WISDOM

E M OT I O N A L R E ST We all walk around wearing masks to some degree. Life is one big stage, and we play multiple roles: a daughter, a husband, a colleague, a friend. This requires a huge amount of energy and resources. The more time we spend with our masks on, the more tired we feel. When we truly allow ourselves to be who we are, we have access to an unlimited amount of energy. It’s so important to have people in our lives with whom we truly resonate - people who ‘see us’, and with whom we feel completely at ease to be ourselves. It’s not surprising that many of us are deficient in this type of rest, particularity with the pervasive presence of social media and feeling the need to showcase perfection. The fast-paced, highly competitive workplace is another area where mask wearing has become the norm as we hide our vulnerabilities and cover up any traces of weakness.

Particularly in leadership positions, we underestimate the energy required to ‘hold the fort’ and guide others. In order to top up, we need to connect with our tribe - those who understand us – and just be who we are. Another option is to speak to a coach or therapist, which can also be a great way of facilitating the letting go of emotional inhibition.

C R E AT I V E R E ST

S P I R I T UA L R E ST

This is an area of rest we underestimate. It is the type that comes from walking in nature, browsing inspiring art galleries, or watching a ballet or theatre production. Being in these spaces allows us to transport ourselves to another world - to be inspired. It is energising and invigorating. If we’re designers, writers or anyone in a particularly creative field, we need the creative surge that comes from these types of inputs even more, if we are to access and express our creativity.

Spirituality is a belief that we are part of something bigger than ourselves. It’s a connection to source energy, nature, the divine or God. We might term it differently and follow various faiths and practices, but in essence it carries the same value. Many of us can start feeling lonely, disconnected and finite – particularly in challenging times such as these.

We may feel alone even though we have loved ones in our lives.

A connection to some form of spirituality that allows us to align with universal energy, creation, God, or whatever we want to call it, could support us in feeling comforted, expansive and part of something more…

S O C I A L R E ST We all feel a degree of obligation around social commitments. Although we tend to wear our busy social schedules like badges of honour, racing from one thing to the next can be exhausting. One of the positives of COVID-19 has been the relaxation around these pressures we’ve felt for so long. We’re all finally allowing ourselves to just ‘be’, and to take the time off to engage in other activities that add value, like spending more time outdoors or in quiet reflection. This will likely be a change that sticks, as we’re coming to realise what’s truly important.

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M E N TA L R E ST Given our busy lives and the huge volume of information that comes at us on a daily basis, it’s no surprise that we’re hungry for this form of rest. In addition to sleep, we get access to mental rest through presence and meditation. When we become highly attuned and focused on ‘living in the now’ as far as possible, we limit the onslaught of the general dayto-day anxieties that take over when we become too futurefocused. When we find our minds running away with us, it can be useful for us to come back to the breath, or to a single word or mantra on which we hone our focus. Repeating “I am here now”, for example, is a simple and powerful way to bring you back into the present moment. Meditation is a hugely beneficial practice that supports mental rest. A 20-minute meditation is said to be equivalent to two hours of sleep in terms of mental rest. You may be surprised to hear that rock climbing, yoga, martial arts and even long-distance running are all examples of ‘moving meditation’. In fact, many forms of physical activity are, as they require presence. This is often why they leave us feeling so rejuvenated.

On reflection, it makes sense that so many of us feel fatigued or lackluster even when we are getting ‘enough’ sleep. It can be powerful to reconnect with the different areas of rest, and to get the right balance that will allow for inspiration, creativity, love and abundance to flow. We could all be happier, healthier human beings - and that’s the difference that makes the difference.

To find out more and take the ‘rest quiz’, visit www.ichoosemybestlife.com.

ABOUT THE AUTHOR Kate is the marketing manager at Wellness Warehouse, as well as an internationally-accredited health coach, and a passionate wellness advocate who believes that the key to living life well is in supporting innate wellbeing through food and lifestyle choices.

Living Yinly

PHOTO © Jacki Bruniquel

WISDOM

By Sharni Quinn

At that stage, I was working 16 hours a day and ignoring the fact that I had constant anxiety and that my stress levels were extreme. I felt like I had been hit by a bus. I just couldn’t move.

I’m writing to you from a pristine, remote, tropical island in Indonesia. The Mentawai Islands are well known for their legendary glassy surf breaks, turquoise blue waters and unspoiled ocean life. Even though it’s winter, it’s warm. At 7 am, I am barefoot, in my bikini and sarong (standard uniform), having just finished my morning meditation and yoga practice and ready to head out for a surf after I’ve savoured a delicious healthy breakfast and finished my ‘work’ for the morning.

The diagnosis was chronic fatigue, adrenal dysfunction and hyperthyroidism. But it wasn’t until almost a year later – through a natural healer – that I came to realise this. All the western doctors before had told me that I was depressed and needed to go onto medication. I wasn’t depressed. I was exhausted!

Yes, this is my life!

Now before you start despising me, know that it hasn’t always been this way.

I was the ultimate ‘superwoman’ trying to do it all. Like so many women nowadays, I was giving, giving, giving until I was drained and depleted. I had nothing left to give. I was the ‘Burnout Yogi’.

I have consciously created this for myself.

My story is not unique. I’ve heard it from my clients, from the ladies who come on my retreats, from my friends, and from other women who have lost so much because they were pushing too hard.

Three years ago I woke up one morning and I couldn’t get out of bed. I wasn’t just tired. My whole body had shut down. It was as if it had decided that I wasn’t listening to the gentle signs it was giving me, so it had to do something drastic to make me wake up.

Yes, you are strong, and you can do anything you want… but you can’t do EVERYTHING at once. Eventually, something is going to give – whether it be your health, your relationship, your career, or your children’s happiness – something will fall apart.

So ask yourself - is the stress worth it? I decided it wasn’t, and so I redesigned my life.

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I sold my wellness business and my car, moved out of my home, gave away most of my belongings, and moved to Bali.

I decided that I didn’t want to be so ‘yang’ anymore. I was tired of pushing, striving, achieving, doing and being busy all of the time. What was I doing it all for anyway?

One lazy afternoon during my newly-designed life - while I was floating on my SUP board gazing down at the clear ocean and watching turtles swim beneath me - I had a burst of inspiration and came up with the concept of ‘LIVING YINLY’.

Living Yinly is a combination of ancient healing tools (yoga, Traditional Chinese Medicine and Ayurveda) and modern life coaching techniques. It’s about living more simply, more gently, more calmly, more peacefully, more in harmony with nature, and more connected to yourself and your loved ones. It’s a totally different life to the one with which the western world is familiar, and it views ‘success’ in a very different light.

It is my new normal, and how I live my life. And I am passionate about empowering others to do the same so that they too can stress less and live more!

While most of the world has been in lockdown, I have been blessed to explore a peaceful Bali and the surrounding islands. Some may say that I am lucky. But I can tell you now - it’s not luck. It’s taken three years of careful strategising and planning on my part, plus the Universe realigning me back to my path. Luck had nothing to do with it. Trust, faith and being brave enough to listen to my intuition, on the other hand, were crucial.

I have created this life for myself - and I am not the only one who has done so.

There are many of us living our best lives here in Bali and around the world. We are living a simple life that brings us much joy, balance and freedom. On the boat yesterday, out of the corner of my eye, I caught my boyfriend beaming at me and I asked why he was smiling. “Because of our amazing life,” he replied.

You too can create more freedom, balance, health and happiness for yourself by living yinly. It’s time to slow down, tune in, let go and wake up so that you can live your best life!

ABOUT THE AUTHOR Sharni is a wellness and lifestyle consultant, international yoga teacher, life coach, author and speaker. She inspires and empowers others to stress less and live more through her Living Yinly online programmes, coaching and retreats. To learn more, visit www.sharniquinn.com or follow her @sharniquinn_wellness on Facebook and Instagram.

R E CO M M E N D E D R E A D I N G

ON OUR B O OKSHELF

TH E L A RGER ILLUSTRATED GUIDE TO BI R DS OF S OUTHERN AFRIC A Various Authors | Penguin Random House and Struik Nature South African birders can rejoice as the beloved field guide returns in a revised 5th edition. This latest version brings in two fresh expert authors, as well as two talented new illustrators, making for an edition that’s jam-packed with updated information on habitat and breeding patterns, and accompanied by over 800 new photo-realistic artworks. The Larger Illustrated Guide offers seniors and other readers a bigger format and enlarged images for ease of identification, and includes scan-and-play barcodes that work with the book’s free app to provide 1157 easily-playable bird calls for 866 species. As per tradition, the book also includes an easy-to-use checklist to accompany you on your adventures.

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T R AIN NAK ED Pierre du Plessis | Tracey McDonald Publishers Did you know that the ancient Greek gymnasiums required that all who trained there do so naked?

Furthermore, these spaces existed as far more than physical training facilities – gyms had dedicated times and areas for intellectual exercise, philosophy, teaching and conversation. In his ‘Guide to a Meaningful Life and Work That Matters’, Pierre Du Plessis challenges us to shed our fears, masks and doubts and enter the game of life fully vulnerable and prepared to take charge of our destiny. Along with unpacking the challenges and complexities of identity, purpose and ethics, he also provides us with 250 daily reflections, meditations and practices that can be used to amplify value and gratitude, as well as to awaken us to the abundance of potential that is waiting for us.

YE S TO LIFE: IN SPITE OF EVERYT H IN G Victor E. Frankl | Penguin Random House Originally presented as a series of public lectures in 1946 - just 11 months after his release from the Nazi concentration camps - Yes to Life is Victor E. Frankl’s reflection on the importance of resilience, meaning and the ability to embrace the beauty and vitality of life, despite great adversity.

Published in English for the first time, this powerful accompaniment to Man’s Search for Meaning inspires strength and perseverance in its mission to open our eyes to the incredible work that can be done when we commit to saying YES to life.

W E NEED MO R E TAB LES Norma Young | Tracey McDonald Publishers Subtitled ‘Navigating Privilege in the Face of Poverty’, Norma Young’s topical new work comes at the perfect cultural moment. She unpacks the complexities of hidden poverty, and the difficulties of preserving one’s own quality of life while attempting to dismantle the systematic oppression of those closest to us. In debunking some of the most popular myths out there (such as the infallibility of hard work and the fallacy of meritocracy), Young provides us with a roadmap for dismantling inequality in our daily lives. With its powerful confrontation of today’s systems of control through indigenous knowledge, fables and proverbs from African academics, We Need More Tables offers a refreshing voice with some sane advice in this era of everyday revolution.

TH E B O O K E V E RY BUSINESS OW NER MU ST R EAD Various Authors | Tracey McDonald Publishers This brand-new brainchild of today’s top business minds and thought leaders comes together to provide direction, encouragement and inspiration for those times when the going’s getting tough.

Today’s world of business demands endless adaptability, agility, perseverance and courage, and many more feats of bravery that can seem overwhelming.

With this handy guide by your side, get ready to face challenges head-on and prove yourself as a force with which to be reckoned. Snatch up decades of insight, experience, suggestions and advice from the great minds who have been there, done that, and arm yourself with wisdom that will serve as your companion, consultant and cheerleader in success.

SEPAR AT IO N ANX IET Y Laura Zigman | Penguin Random House This brilliant tale of humour, resilience, courage and care is quirkily wrapped up in the choice of our protagonist, Judy, to keep her young puppy safe and snug in her son’s old baby sling. Laura Zigman takes us on an intimate journey of grappling with insecurities and anxieties as Judy attempts to navigate the turbulence of a failed career as a children’s book author, her not-so-sunny relationship with her teenage son, a dying best friend, and a husband who has just discovered the magic of marijuana. In a world where everyone seems to be grappling with a life of chaos that they did not order, Separation Anxiety reminds us of the beauty that we can find along the way, if only we remember to look.

SER MO NS O F S O U L Iman Rappetti | Pan Macmillan South Africa This refreshing masterpiece is packed with mind-opening daily sermons from Iman Rappetti’s award-winning radio show, POWER Talk.

Each sermon seeks to reach out to the reader or listener and make them feel some measure of appreciation or care before diving into the challenges of the day. From motivational letters and callsto-action to sociopolitical critiques and reflections on the state of society, Rappetti crafts each message to be powerfully unique.

The sheer number of people who have stopped her in the street or called in to her show stand as a testament to the true magnitude of hope and inspiration packed into each of these widely-loved nuggets of wisdom.

S H O P T H E B O O K S AT L E A D I N G B O O K STO R E S OR ONLINE

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G E TAWAY

5 R E A S O N S TO V I S I T TULBAGH 1. THE TULBAGH BOUTIQUE HERITAGE HOTEL Dating from the late 18th century, this intimate little gem offers an eclectic mix of heritage charm and contemporary comfort. Centrally situated in Tulbagh’s historic Church Street, it offers 20 en-suite rooms, all tastefully renovated while retaining their old-world charm. Three of the rooms are suites, including the jewel in their crown – the honeymoon suite, with its romantic bath, gorgeous view of Church Street and the surrounding nature, and two cosy fireplaces. While the hotel is a popular leisure destination (for good reason!), business travellers can make use of its state-of-the-art conference centre and facilities. For those travelling to escape the rat race, the Trident Health Centre offers a range of massages, facials, and nail and grooming treatments for hotel guests as well as other visitors to the area. As a Fair Trade Tourism establishment, The Tulbagh Boutique Heritage Hotel sponsors young locals through catering courses, and supports local charitable initiatives like the Tulbagh Community Gardens, where they source most of their vegetables and herbs.

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2. FOOD, GLORIOUS FOOD Pull in hungry! It’s not surprising to learn that Tulbagh is known as the ‘Valley of Abundance’. Local produce abounds, and the little town boasts a surprising number of great restaurants that cater to every palate and pocket. The Tulbagh Boutique Heritage Hotel’s award-winning Olive Terrace Bistro celebrates local seasonal produce, and serves everything from gourmet la carte dishes to pizzas and tapas, all perfectly complemented with an impressive selection of local wines and craft beers. The recently-opened Kole en Bone has become a fast favourite for its delicious burgers, unique selection of craft beers, great coffee and freshly-baked deli treats. If you’re in the mood for something healthy in a gorgeous natural setting, try Paddagang Restaurant, or pop into Readers Restaurant and Curious Cats Gift Shop for something a bit out of the ordinary.

3. FINE WINE What’s a foodie destination without the vino? Experience some good ol-fashioned country hospitality at Drostdy-Hof Wines, visit the small, family-owned Lemberg Wine Estate, enjoy the striking architecture and art of Saronsberg Cellar, explore the history of wine at Theuniskraal, or sip on some perfectly balanced organic wines at Waverley Hills.

4.NATURE IN ALL HER SPLENDOUR It’s said that the essence of Tulbagh is to be found in the wisdom of its gnarled old oaks, and the jagged wrinkles of the even older and wiser surrounding Witzenberg Mountains.

Nestled in its bowl of magnificent mountains, Tulbagh is beautiful in every season of the year. It welcomes spring with delicate arum lilies and a myriad fynbos flowers. In high summer, the bounty of harvest fills to overflowing, while autumn brings shades of gold to the vineyards, and winter a magical deep green and quiet mists that blanket the surrounding countryside. Birdwatching, hiking, wild flower viewing and scenic drives or a tractor ride up historic Oudekloof Mountain Pass await nature lovers. For the more adventurous, horse riding, zip lining and scenic mountain biking and trail running routes beckon.

5. HISTORIC CHARM The Valley of Abundance was first discovered in 1658 by Pieter Potter, surveyor general to Jan van Riebeek. Settled in 1699 by 14 farmers, the town developed from 1743, when the museum church was built. The 32 buildings in historic Church Street were painstakingly repaired by a national restoration effort after the devastation of the 1969 earthquake. Today, no fewer than five museums allow visitors the chance to time travel back over 300 years.

For more information, visit www.tulbaghhotel.co.za.

WIN! The Tulbagh Boutique Heritage Hotel is offering Wellness readers the chance to win a two-night stay for two, on a B&B basis.

To enter, email win@wellnesswarehouse.com, and let us know which of the five reasons to visit Tulbagh most appeals to you.

T’s & C’s: Prize is valid for a year from announcement of the winner. Excludes public holidays, long weekends and celebratory dates.

G E TAWAY

KRUGER CALLING

Mdluli Safari Lodge

By Lauren Baker

There’s a good chance your Kruger cravings were stronger than ever during the travel lockdown. For too long the brilliant sunsets, vast expanses of bushveld, cries of the kingfisher and, of course, iconic big five have been beckoning in vain…

It’s finally time to revisit our local travel bucket lists. If escaping to luxury tented accommodation in the heart of the wild Kruger appeals to you, you’ll love Mdluli Safari Lodge.

Here are five (big) reasons why…

1. BOMA EVENINGS UNDER THE OPEN AFRICAN SKY The quintessential Kruger ‘boma’ dining experience. Delight all your senses with nature’s starlit canvas above you, the laughs of hyenas piercing the still night, the soothing crackles of the open flames, the spicy smells of the ‘potjie’, the cork pop of a perfectly paired bottle of red, and the oozing sweetness of a perfectly roasted marshmallow.

2. A TENTED LUXURY EXPERIENCE INSIDE THE PARK Wake up in a luxurious, comfortable and private elevated canvas tent. As the sunrise starts to stream through the cracks in the tent, wrap yourself in a soft gown, curl up in the hammock-style chair on your private patio, and sip your coffee while casting your gaze across the majestic bushveld vistas…

3. GAME VIEWING FROM THE COMFORT OF AN INFINITY POOL A front row seat to nature’s ultimate show, that’s perfect for days when the African sun is out in full force. Perfectly positioned for uninterrupted views of the watering hole just a few metres from the fence, the Mdluli infinity pool gives visitors the opportunity to cool off while watching herds of elephant and buffalo amble past. Once you’re done lazing about, you can of course join one of the ranger-guided bush walks and game drives on offer.

4. 360° VISTAS FROM NATURE’S ULTIMATE VIEWING DECK Just a short walk from the main lodge is an expansive rock formation offering panoramic views of the Kruger that can be enjoyed while contemplating the historic significance of the ancient site with an Amarula in hand.

5. A WIN-WIN EXPERIENCE ‘Kuhamba kubona’ is a Siswati proverb that translates as “travelling opens one’s eyes”. The authentic charm of Siswati tradition and culture is infused into the Mdluli experience through its proud partnership with the local community. You’ll leave not only with memories of a lifetime, but also safe in the knowledge that you have played a part in Mdluli’s long-lasting positive impact on the local people and natural resources.

For more information, visit www.mdlulisafarilodge.co.za.

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CHARITY

Love Lions Alive is a sanctuary that gives lifelong care to lions in need of a place to live out the rest of their days in safety. Founded by Andi Rive, it offers a place of dignity and reprieve to all lions in need.

At Love Lions Alive, lions that have been born into captivity are given the best chance at a quality life. It is completely opposed to the breeding of lions in captivity, and does not support the sale of lions or human interaction with them.

V I TA M I N A FOR LIONS? Annually, an estimated 40% of lions held in captivity die of a condition caused by a lack of vitamin A - a situation that could be changed by a collective effort between various industries. South African-born skincare brand Environ has partnered with Love Lions Alive Sanctuary to provide vitamin A supplementation to help solve the challenge.

Lions kept in a sanctuary require daily vitamin A supplements, or they risk developing a potentially deadly deficiency called hypovitaminosis A. The first symptom of vitamin deficiency, hypovitaminosis A is a form of night blindness. It can develop into the dying of the cornea, and ultimately blindness. Another symptom is a thickening of the cranial bones, which causes convulsions and hind limb paresis. The deficiency also leads to a weakened immune system.

Environ has partnered with Love Lions Alive Sanctuary to support them with the annual cost of vitamin A supplementation for the 25 lions at the sanctuary.

Environ understands the health benefits of vitamin A, as it forms the scientific basis of their products.

“Vitamin A is at the heart of our business, and because we understand its wellness benefits, we’ve decided to show our support for this iconic South African animal.

We know that these majestic animals have experienced untold cruelty, and we hope that this act of kindness will go some way in giving them a happy and healthy life at their new home. We look forward to building a lasting relationship with this sanctuary,” says Val Carstens, Chairman and CEO of Environ Skin Care.

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The sanctuary is run by just two women who have devoted their lives to caring for the big cats homed there. Rescuing lions from circuses, zoos and hunting facilities is only one step in improving the quality of life of these big cats – they also require the correct feed and supplements, control of their bodies and superior habitats.

“That is the challenge we and our collaborators are rising to meet. We cannot do this alone. Ideally, we would get the whole of South Africa on board with animal welfare issues,” says Rive.

The lions are homed in habitats that offer high ground and views over large vistas, natural shade and shelter, and lowlying spots for privacy. The sanctuary also builds rock pools to create natural drinking holes, and rainwater is collected in dams for the lions to play in.

“At Love Lions Alive, we work tirelessly to ensure that the lions are not living in pain or spend their lives looking at fences. This is a huge and expensive endeavour, and we need the help of others to ensure that they live as beautifully and naturally as possible,” she continues.

Love Lions Alive approached Environ due to their expert knowledge in vitamin A for use in skincare, which they’ve gathered over the past 29 years.

“Environ has chosen to show that we care because we understand the effects of neglecting this supplement in humans, and therefore pledged to help the lions, who cannot help themselves,” says Carstens.

While hypovitaminosis A is a well-researched and documented condition in lions, it’s not known exactly why those in captivity are prone to developing it. Even on a robust diet, lions are susceptible to developing the condition if the supplement isn’t included, explains Rive. This is why all the lions at Love Lions Alive are given daily vitamins and annual boosters.

For more information, visit www.llavolunteer.com.

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