Wellness Magazine Spring 2021 Edition by Wellness Warehouse

OCTOBER - DECEMBER 2021

FOOD / HEALTH / BEAUTY / HOME / FAMILY / WISDOM

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100 edition th

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C E L E B R AT E MINDFULLY

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E D ITO R’S N OT E

E D I T O R ’S N OT E When I was a student, one of my favourite things to do on a Saturday morning was to pop into Wellness Warehouse for a guilt-free sweet treat and the latest edition of this magazine. I’d spend hours devouring its content (usually in the sunshine at a park), and emerge feeling nurtured and inspired. Fast forward over a decade, and it remains an honour and a joy for me to work on a publication with the potential to help others to live life well – whatever that means for them. In compiling this, our 100th edition, I’ve had the opportunity to reflect on the hundreds of thousands of words we’ve had the privilege of sharing over the years. I hope that somewhere along the line, you’ve read something that has helped you to live more deeply while at the same time lightening up a little. To feel more whole, and more at home. To find pleasure in empowerment. To spread joy as a healing force. And – most importantly - to feel a little less crazy, a lot more full of possibility, and clearly part of the solution for a better world for all. We couldn’t be more proud to be able to continue our legacy of being your companion in wellbeing when you need it most.

Lara

CONTENTS

OCTOBER - DECEMBER 2021

Regulars 6 EDITOR’S CHOICE From immune-supporting supplements to the best in plantbased nutrition, our editor shares her must-have products for the season. 12 SNAP, CHAT & WIN We share some of your Wellness moments, and reward our latest favourite. 14 FROM OUR CEO Simon Alston shares what’s sprouting at Wellness this quarter. 16 STORE DIRECTORY Find your nearest Wellness Warehouse and enjoy living life well with us. 72 WIN WITH WELLNESS We’ve got a great lineup of giveaways in this edition! Think getaways, women’s health supplements, aromatherapy and more.

73 READER-EXCLUSIVE DISCOUNTS We’re thanking you for your loyalty with reader-only discounts on some of our top health, food, beauty, and home products. 100 ON OUR BOOKSHELF Lead with your heart, transform your mind and body, manage your money, and more with our current favourite reads.

Profile 18 JOURNEY TO WELLNESS Our cover model Megan Eloff shares her personal path

Food 22 STOCK YOUR HEALTHY PANTRY An A - Z to help you shop your staples

28 CAPRESE STUFFED CHICKEN BREASTS A hearty family meal from our favourite MasterChef finalist

Health 30 100 WAYS TO LIVE LIFE WELL In celebration of our 100th edition, we share 100 small ways to help you lead a healthier, happier and more fulfilling life. 38 STOP SLEEPING LIKE A BABY Sleep hygiene for the restless sleeper 40 HEALING HANDS FOR THE HEART Learn all about craniosacral therapy 46 ADJUST YOUR HEALTH We explore the healing benefits of chiropractic

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50 GET APPY We share a list of our favourite daily digital health and happiness guides

Fitness

54 WEIGHT LOSS ISN’T A NUMBER A fitness and nutrition expert shares why kindness is the starting point to healthy weight loss 56 YOGA FOR SPORTS PERFORMANCE Leverage your yoga practice to enhance your athletic performance

Wisdom 81 LESSONS IN LEADERSHIP Are leaders born, or can they be made?

60 THE SIX PILLARS OF A SUCCESSFUL HEALTH & FITNESS JOURNEY We chat to international sports conditioning specialist and JEFF Founder Johno Meintjes

84 MAPS TO THE UNKNOWN Integrative Coaching with Warren Munitz

Beauty

88 SUPPORTING A GRIEVING PARTNER A wellbeing coach shares ways you can help your loved one through a season of grief.

62 HAIR FOOD Nourish, protect and improve your hair from the inside out 66 A HEAD ABOVE THE REST Hair care 101 for the natural beauty

Green Living 70 HEALTH, HOME & HAPPINESS Create a healthy, thriving working environment at home

Family

86 EMBRACING THE MESSESSARY Escaping digital perfectionism in a world gone online

Abundance 90 FINDING FINANCIAL FREEDOM A financial planner shares his personal journey 94 TIPS FOR EFFICIENTLY FILING YOUR PERSONAL TAXES Make this tax season your easiest yet!

Getaway

76 YOU DESERVE A HEALTHY RELATIONSHIP Our expert shares why communication is the bread and butter of a healthy partnership.

96 SCENIC SURRENDER At Somerset Gift Getaway Farm

78 WELCOME, BABY! NOW WHAT? What to expect in the first six months

98 CELEBRATE NATURE & WELLNESS At Bodhi Khaya Retreat Centre

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EDITOR’S CHOICE CALL ON COLLAGEN

I used to think of wine and spa days as girl’s best friends. These days, it’s collagen! Not only does it help support my skin, hair and nails, but it also gives my muscles, tendons and ligaments that something special they need to thrive. Our bodies crave a variety of amino acids to function optimally, and as we age, they produce less and less of these maintenance marvels. I love the fact that our Wellness Collagen is available in a hydrolysed collagen and vitamin C formulation, as well as a vegan solution for the plant-based amongst us.

S E N S AT I O N A L S Y S T E M S U P P O R T

With over 70 years of experience in the health and wellbeing industry, Solgar alchemises some of the finest nutritional and natural supplements in the biz. Formulated with the ultimate combination of immune-strengthening ingredients, these super supporters are easy to swallow and absorb. In addition to bolstering your immune defences, they also help to support heart health, energy production and healthy ageing, to name just a few of their myriad benefits.

C U P PA C A L M

I’ve always viewed my cuppa coffee or smoothie as a treat to look forward to, but it’s never been more appealing than now that I’ve got my hands on some water-soluble CBD powder sachets! Tasteless and easily dissolvable, these little helpers will turn your beverage of choice into a cup of calm. While CBD is not soluble in its natural state, these peaceful powdered packs have been broken down into smaller particles in order to blend with the water molecules, so you’ll still get all the goodness CBD has to offer in its oil state!

RUNNING ON C H O C O L AT E

No matter the question, chocolate is always the answer. More specifically, the Life Matrix Chocolate MCT Powder. It’s complete with all the energy-boosting advantages of the original Lifematrix MCT, and tastes delicious to boot. Medium chain triglycerides (MCTs) rapidly convert into the energy us fitness folks need to boost stamina while avoiding those pesky kilos. Not only will this clean fuel bulletproof your coffee, but it is also a perfect addition to a keto or paleo diet.

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OUT OF THE BLUE

Most of us are exposed to blue light through our phones, tablets, laptops, televisions and more each day. It’s a type of light with short wavelengths that emit higher energy and penetrate deep into the eye. Over-exposure could lead to damage to the retina, long-term vision problems, cataracts, and a suppression of the natural release of melatonin and resultant sleep distuption. I swear by my OPTIC BLUE supplements, which have been scientifically formulated with lutein, zeaxanthin, l-taurine, and a unique blend of vitamins, minerals and omega 3 fatty acids to help protect against the damaging effects of the blue light to which I am exposed every day.

P L A N T- P O W E R E D P R O T E I N

If it looks like chicken and tastes like chicken, it must be chicken - right? Wrong! These plant-based chicken alternatives are the perfect choice for the veggie-conscious, with their combination of soy protein, fava bean, pea protein, lentil and chickpea flour. Thanks to these protein-packed meatless meals, you no longer need to sacrifice on taste and enjoyment. Did somebody same flame-grilled tender fillets? Yes, please!

SHOP THE PRODUCTS IN STORE, OR SCAN THE QR CODE TO BUY THEM ONLINE

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100 Editions

OF WELLNESS MAGAZINE

We couldn’t be more proud to celebrate our 100th edition with YOU – a valued reader journeying alongside us as we learn, discover and explore new ways to bring greater health and happiness to daily life. We took to social media to ask you to share how you live life well with us, and were so inspired by all the wonderful responses…

1. To take good care of my health, to exercise, to eat good healthy foods like fresh veggies and fruits, and to take good care of my skin. 2. Exercise at least 4 x per week. 3. Enough rest and drink water. 4. Everything in moderation. 5. When starting your health journey, rather than overwhelming oneself with too many changes at once; rather make smaller, more manageable adjustments that lead to healthy habits and ultimately a lifestyle. 6. Be clear about what you want to achieve, commit to the journey, and have an accountability partner… it works wonders! I did that with my close friends; we started a WhatsApp group for fitness and wellbeing where we share healthy food, daily exercise results and we would read a bible plan on any topic relevant to us as women. 7. Eat your vitamins in the form of healthy foods instead of pills. 8. Take ownership of your health. No one knows you as you do. Start small & scale fast in creating the right habits to become the best version of you! 9. It’s so important to take some time out for yourself every day. Even just 10 minutes doing something that feels good or lifts your spirits has enormous health benefits. 10. Reflect on successes- even small ones you have achieved. Your brain responds to them in the

same way as it does to big ones; it releases the pleasure chemical dopamine. 11. Many rely on motivation to reach their goals, but the secret is discipline. Discipline and consistency lead to results, and results lead to motivation. 12. Be kind to yourself! The only standards you think you are not reaching are the ones in your mind! Reframe your thoughts to put yourself back in control, and you will be more successful in making the changes you need to live healthy and happy!

20. Be kind to your body in thought and deed. Cherish and nourish it with real food, movement and grace. 21. Eat healthy foods, exercise, drink water and enjoy life to the fullest. 22. Live clean and simply. 23. Try to find peace and love within yourself before you start looking for it elsewhere. 24. Be still and listen to your body; it knows what’s best for you. 25. Exercising a healthy state of mind is the foundation for physical and emotional health.

13. Drink water and say no to negativity.

26. Float! Flotation therapy.

14. Drink probiotics in the morning on an empty stomach. Good health starts in the gut.

27. A healthy mind is a healthy body.

15. Choose fresh food instead of cooked food. Take a good probiotic. Do some stretching every day. Drink lots of water. 16. We as a family, grow our own microgreens at home and eat microgreens with every single meal of the day. Replacing our supplements with the best source of nutrients and vitamins in the form of these miniature superfoods. Super easy to grow, and we have superfood on hand every day, in our kitchen.

28. Exercise! 29. Have celery juice every morning on an empty stomach. 30. Make peace with your past. 31. No one wants to hear this, but balance is key. 32. Drink a glass of water as soon as you wake up, another after you shower, and then 6 more throughout the day. 33. Live a simple life, travel a lot, eat good food and drink lekker coffee. 34. Eat colour.

17. Smile through it all and drink plenty of water.

35. Add one new healthy item of food to your lifestyle a month, so it is easy to maintain.

18. No amount of healthy eating and exercise will make up for an unhappy life.

36. Take a 5-minute tea break without your phone.

19. Fine-tune your morning and evening routine for optimised living.

37. Relax and take deep breaths during breaks to refocus.

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38. Self-reflection. 39. Meditation, prayer, exercise and manifestation.

64. Read or listen to audiobooks instead of scrolling through social media.

40. Simple, make sure you smile as soon as you wake up.

65. Choose not to smoke.

41. Get enough sleep. 42. Early morning and lots of water. 43. Eat more plants and stay hydrated. 44. Be positive and let go of things you can’t control. 45. Cut down on sugar. 46. Get a minimum of 7 hours of sleep, drink water and exercise.

66. Limit your alcohol intake. 67. Take care of your teeth. 68. Get some fresh air. 69. Begin your day with something positive, something you enjoy. 70. Give your eyes a rest by looking away from your screen for at least 20seconds every 20 minutes. 71. Get some alone time.

47. Be grateful.

72. Try something new.

48. Physical activities are good for both your mental and physical well being.

73. Make time for friends and family.

49. Ten minutes for yourself every day. Read, breathe, walk. Good mental health equals good physical health.

74. Practice gratitude. 75. Take good care of your skin.

86. I’m a firm believer of “mind over matter”- I am always striving to have a positive mindset, taking care of myself using immune support supplementation and spending lots of time in and with nature. 87. I like to get up one hour before anyone else and spend some time in prayer, reflection, and active engagement of my emotions. 88. Turn off all electronics when you eat and truly experience the food that you are eating. You’ll be surprised at how much quicker you will feel full when you’re tuning in to your body! 89. Cover your mouth when coughing or sneezing… 90. Learning to open up to friends and family has been a mental health game-changer!

50. Know your goals, and know your strengths and weaknesses when it comes to your health and wellness.

78. Set goals and work towards achieving them.

91. When cooking, keep it clean, keep it raw and cooked foods separately, cook through, be mindful of safe temperatures to keep your food at, and make sure your water source is safe.

79. Consume less salt and sugar.

92. Speak kindly to yourself and others.

51. Drink lots of water and meditate.

80. Check your blood pressure regularly.

52. Walking in nature! Great for stress management, mental health and burning calories.

81. Throughout the day, I make sure that I have at least one portion of veggies, two fruits, two proteins and a healthy fat, and move your body in any way you love.

93. I try to listen to what my body is telling me.

53. Inhale and exhale what is not in your control. Let the universe guide you to a solution #mentalwellness. 54. It’s good to have a plan. The secret lies in its execution and sustainability. 55. As PT’s we have to remember we work in the health and fitness industry; it’s not JUST exercise. 56. You can not pour from an empty cup. Make sure you look after yourself before you look after others. 57. Body stress release (TREtension/trauma release exercises). 58. Grounding in nature (walking barefoot). 59. Swimming in cold water. 60. Sleep meditations. 61. Create a vision board/manifesting. 62. Write a gratitude list. 63. Unplug from electronic devices as often as you can.

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76. Wash your hands. 77. Choose a physical activity you enjoy.

82. I fuel my wellbeing through connection to nature – walking, hiking, running… and sitting in stillness. I follow a mostly plantbased diet and choose to consume consciously: local, seasonal and sustainable. 83. Supplement daily with the right supplements for your body; we are all unique, and therefore our needs are as individual as ourselves. I love the benefits of sulforaphane. Taken daily, it helps my body’s immune system, reduces inflammation, assists with energy levels and enables my body to detox well! 84. We are what we eat! I try to eat a rainbow every day; food of all colours provides my body with much-needed phytonutrients! 85. Consistency is key. Keep your skin glowing by drinking lots of water, gently cleansing your face twice daily, applying good sunscreen and a natural serum.

94. You’ll be surprised by what you learn by keeping a fitness journal. 95. Find your why! What is the deepest (positive) reason for your health and fitness journey? 96. It may seem silly, but I had to learn how to rest and recover… And I’m emotionally and physically stronger for it! 97. Don’t just focus on the scale. There are other ways to measure success. 98. To avoid discouragement, make sure your goals are measurable and realistic. 99. I made a list of things that trigger my bad decisions. Now that I know them, they can’t catch me by surprise. 100. I view every day as a clean slate to be the person I want to be.

G I V E A W AY

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 @ANEARTHENLIFE Your smoothie bowl looks delicious! We’re rewarding you with a R500 shopping voucher to stock up on more ingredients…

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.

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THE FUTURE OF

If you’ve been part of the Wellness family for some time, you’ll know that we eat, sleep and breathe healthy lifestyle solutions. We’re dedicated to remaining up to date with the latest innovations in the field, while putting our heart and soul into creating a brand and space that inspire and enable you to live life well.

For far too long, navigating the myriad natural health options has been confusing and overwhelming for many. At Wellness Warehouse, we set out to change that by simplifying our customers’ shopping experience, while simultaneously elevating the sense of excitement and discovery that come with a journey to truly holistic wellbeing. With our revolutionised new store design and immersive shopping experience, we believe that we have set the benchmark for the future of the industry in South Africa. Inspired by a reverence for nature and locality, the new Wellness brand and store design seek to honour our deep connection to the natural environment, while supporting the physical, emotional and mental wellbeing of all who inhabit it.

Cape Town. We’re excited to continue rolling out our new look nationally to all stores going forward, so that you can enjoy Wellness at its best wherever you are.

Through cutting-edge technology and with a profound focus on each customer’s individual shopping experience, our new stores leverage the latest trends in the health and wellness space to create something truly unique. The new world of Wellness embraces both the bounty of nature and the innovation of humanity in a way that celebrates the rich textures of daily life while helping you to navigate your personal wellness needs.

We’re also bringing the wonderful world of Wellness to your doorstep with our newly-improved website and comprehensive online store, making it easier and more accessible for you to shop your favourite health and wellbeing products from the convenience of your laptop or mobile phone. Are you ready to take the next step on your journey to natural health and wellbeing? Visit us at any of our 40 store nationwide and online, and we’ll help you get started!

Having worked tirelessly in creative collaboration behind the scenes in recent months, we are thrilled to unveil the fresh face of Wellness at our new stores in Somerset Mall in Somerset West, La Lucia and Westville Malls in Durban, The Point in Sea Point, and Three Arts Village in

Join the Wellness family and stay up to date with all the latest news by following us on Facebook and Instagram @wellnesswarehouse

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FROM OUR CEO

A message

FROM OUR CEO incredibly grateful for the continued support of the customers and suppliers who have partnered with us to make the publication the success that it is. I hope you enjoy this bumper edition as we celebrate the significant milestone! In other milestones, Wellness Warehouse recently opened its 40th store in South Africa at Westville Mall (Westville, KZN). We also look forward to welcoming you to our new stores at 3Arts Village (Plumstead, WC), Majik Forest Shopping Centre (Durbanville, WC), Kingfisher Corner (Boksburg, JHB) and Drakenstein Sentrum (Paarl, WC) in the near future. Other developments to look out for this year include a national partnership that will bring even more value to our Live Life Well Rewards members; substantial new additions to the Wellness Warehouse product line (not to mention upgraded packaging); and, as always, new and innovative products. I’m personally super excited about the first vegan egg in South Africa, which we recently launched at selected stores. Check out the folded Just Egg - it’s made from mung beans, and is a potential gamechanger for plant-forward lifestyles.

It is with great pride that we publish this 100th issue of our Wellness magazine. Much like the growth and evolution of Wellness Warehouse over the last 14 years, this magazine has also undergone great change as we seek to find innovative ways to empower more people to live life well. At Wellness Warehouse, we talk a lot about purpose and values because we understand that sustainable, holistic change is a lifelong and personal journey. The health- and environmentally-conscious choices we make today – however small – will in time multiply into significant and lasting benefits - not only to ourselves, but to our families and communities, too. This magazine is one way that we try to make wellness more accessible, and it is genuinely a labour of love by the team behind it. We are therefore

As always, our trained Wellness Consultants are available to help you navigate your unique health needs and choices in store and online. Not only do our team members undergo extensive internal health training through the Wellness Academy, but the Wellness Warehouse team also includes almost 90 qualified health professionals, medical doctors, pharmacists and sports nutritionists, to name just a few. As a result, the Wellness team possesses both a great quality of knowledge and an authentic passion for the industry, which is unparalleled in the South African retail environment – and something that we are committed to upholding as part of our value proposition to you. Lastly, we’re not yet over Covid, but there are positive signs that we are slowly winning the battle. Please take care, and we look forward to sharing the next 100 issues of our magazine with you!

Yours in wellness,

Simon Alston 14 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

CONTRIBUTORS

Publisher: Dr. Sean Gomes

Editor: Lara Potgieter lara@wellnesswarehouse.com

Sihle Masukela Author, Lawyer & Non-Profit Founder

Siphokazi Mdlankomo MasterChef Runner-Up, Author & Brand Ambassador

Designer: Mirna Hutchinson design1@wellnesswarehouse.com

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

Mpho Masenya Writer, Communicator & Advocate for Basic Nutrition Education & Awareness

Tasha Perreard Registered Nurse, Lactation Consultant, Clinic Sister & Childbirth Educator

Print & Production Consultant: Candice Goncalves 078 179 2884

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.

Samantha Reynolds Yoga Teacher, Vegan Nutritionist & Wellbeing Coach

Thobelani Thwala Debt Counsellor, Financial Planner, Author & Podcaster

Veli Ngubane Co-Founder & Group Chief Creative Officer of Avatar Agency Group

Montaque Swanepoel Chartered Accountant & Founder of CFO360

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.

James White CEO & Founder of Best10.app

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S T O R E L O C AT O R

OUR STORES

M AURITIUS Coeur Cap Tamarin | +230 260 9065

GAU TE N G Riverside Shopping Centre

KWAZULU- N ATAL Ballito Junction | 032 586 2363 La Lucia Mall | 031 350 3886 Westville Mall | 031 266 0263

O N LIN E STO R E www.wellnesswarehouse.com

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S U R V I V I N G S I L LY S E A S O N

the Wellness Way Silly season is officially under way, and after the past year (or two!) of uncertainty and stress, we are more than ready to let our hair down! Taking care of yourself and your family both physically and mentally during this time is vitally important for your wellbeing. Over the last couple of years, we have seen just how resilient and adaptable to change we South Africans are. And so - as we enter Silly Season 2021 - we’re sharing some advice on how to spice it up and keep surviving (and thriving) the Wellness way… TIP 1: DIGEST WELL Pro tip: Reach for our Wellness Digestive Enzymes when your eyes have been a bit too big for your stomach. This life-saver can assist with the breakdown of food for improved digestion, helping your tummy when you’ve bitten off more than you can chew. Bye-bye belly bloat! TIP 2: PRIORITISE YOUR BEAUTY SLEEP We all know the importance of a good night’s sleep and the bad side-effects when we’re not getting enough shuteye. Apart from feeling irritable and lethargic the next day, there is also a link between a lack of sleep and an increased risk of catching the common cold – a sure silly season buzz-kill! If you’re struggling to get your eight hours of beauty sleep, consider our Wellness Sceletium Night Time. These plant-based capsules can assist with the sleep process and result in a relaxed feeling during the evening.

TIP 3: EAT YOUR GREENS The summer holidays are synonymous with snack-laden tables and temptations, making it incredibly easy to quit your healthy lifestyle and ditch the exercise, watching as that summer bod slips away into the beach sand... Try to keep up your healthy habits by making a point of still eating your greens before you leave for an event. One of our go-to favourites to ensure we still get our daily dose of greens is adding a heaped tablespoon of Wellness Green Goodness Superfood Blend to a smoothie or sprinkling it over some oats. TIP 4: HYDRATION IS KEY If a fun night without a pounding headache or parched throat the next morning sounds good, then our Wellness Water Kefir is the drink for you! This alcohol-free beverage is great for sipping the night away without a hangover, leaving you feeling refreshed and with a healthy dose of gut-friendly probiotics!

TIP 5: MAINTAIN A SELF-CARE ROUTINE The stress of a busy social calendar mixed with a bit of indulgence can take its toll on the skin. Maintaining a self-care routine will ensure you keep up that summer glow all season long! Keep your skin looking fresh with our Wellness Body Scrub followed by our Wellness Body Butter. These luxurious products work naturally to care for your skin, leaving you feeling relaxed and ready for the next silly season social. TIP 6: KEEP IT CLEAN Use the ‘Two Minute Rule’ to prevent a mess from building up around your home: If it takes less than two minutes to clean – do it now! Use our Wellness All-Purpose Spray to clean up a spill right after it happens, or our Wellness Dishwasher Gel to immediately wash your plate after you’re done with it!

Yours in wellness, THE

WELLGIRLS

Jackie Foot (Product Technologist) & Shannon Meihuizen (Own Brand Coordinator)

KINDLY NOTE: We are not licensed to diagnose illness or prescribe medication, and the advice shared here does not replace that of a healthcare provider. While we intend to provide the best possible product-related and lifestyle information and support, the responsibility for your healthcare choices remains your own.

SHOP IN STORE & ONLINE www.wellnesswarehouse.com

PROFILE

In the spirit of sharing, I thought the 100th edition of the magazine was an apt time for me to look back at my own path to where I am now, and what I’ve learned along the way.

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y journey began when I started my first business. I was part owner and operating partner of YARD in Cape Town (home of The Dog’s Bollocks and Pizza Warehouse). But in 2012, shortly after I began this entrepreneurial endeavour, I was diagnosed with herpes. At the time, I took the convenient route and went onto antiviral meds, as the doctor ordered. But, every time I finished a prescription, I would immediately get hit with another outbreak. I quickly realised I needed to step up, take responsibility for my health and wellbeing, and make some serious lifestyle changes.

managing a team of 30 employees, all as a young adult in my midtwenties. There were too many social agendas, and they always took precedence over rest. I was burning the candle at both ends without realising it, and it was not sustainable for me. As a result, I was left feeling depleted and uninspired in my career. Around this time, I watched an episode of Chef’s Table on Netflix focusing on the life story of a chef called Francis Mallmann. I was so inspired that I immediately began applying for an apprenticeship to learn from him. A few months later, I was on my way to Uruguay and Argentina for three months. This turned out to be the pause that I desperately needed. Upon my return, feeling motivated again, my partner and I started working on expanding the restaurant. I invested the next year and a half into the new restaurant project, only to be diagnosed with mild depression. This time, I decided against taking medication. I wanted to learn how to heal myself. I also knew I had to learn how to better delegate in my business to prioritise rest. Alongside all this, I was studying a life-coaching course to become a better leader for my employees.

I don’t believe there is ever a quick fix in life, and to me, it made much more sense to dig deep and try to gain an understanding of the root of the cause, rather than taking the band aid approach. I didn’t want to only heal the surface level symptoms, so I embarked on a holistic health journey. I started by reassessing my food choices. Being the avid cook that I am, I made some simple changes – cutting out the junk wherever I could and putting more planning into my meals. This is not so easy when you own a burger and pizza joint, I might add. That said, it is a journey after all, and it requires time. My next lesson was that stress and burnout couldn’t be cured with food. I was living a hectic lifestyle, running my restaurant and

healing the body with food and supplements, but sadly, it was too late for my dad. He passed away in May, just three months later. His death made me realise that life is too short to not follow my heart and pursue my desires. Death has a funny way of shaking your world up. I made the bold move to step away from the restaurant and embrace my freespirited nature. I packed up my life in Cape Town and moved to Uruguay to build a travel platform, offering immersive gourmet experiences in remote locations around the world. Due to Covid, I never got to launch my business and instead pivoted into building an online coaching business, more aligned with the times we’re living in. More than ever before, we need to make it a priority to take care of our mental, emotional and physical health. Throughout my ongoing healing journey, the most grounding forces have been yoga, my community at The Shala Yoga in Cape Town, and, of course, connecting regularly with nature through hiking, cold water immersions and surfing. It’s all part of the journey, and I know mine is far from over.

Then, in March 2019, my father was diagnosed with stage four cancer, so I went to Johannesburg to be his primary carer. This further expanded my knowledge on

If you’d like to get in touch to hear more about me, my story and my business, you can find me on Instagram at @meganeloff.me, or on Facebook and LinkedIn under my name, Megan Eloff.

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JO U RNEY T O

We’re all at different stages on our wellness journeys. Whether this is a path you’ve been on for a while or something you’re just starting to figure out, we want to be your partner along the way. And what better time than spring to make some new healthy habits? Whether you’re finding ways to support your mental wellbeing, bringing wellness into your daily routine, or celebrating with loved ones, this is a time of year for new discoveries, new beginnings and a new appreciation for life lived well. FIND BALANCE

CELEBRATE MINDFULLY

When thinking about your wellbeing, it’s easy to focus on the physical. But your mental health has a big impact on your overall wellness, too. You can’t consider one without the other. World Mental Health Day is in October, so it’s a great time to take stock of where you’re at, and make some positive changes. Over the month, we’ll be sharing tips around sleep to make sure your body is supported when it’s in rest and restore mode, as well as some natural choices to help you unwind. Another big topic for us in October is finding ways to support your mental health through supplements. There’s a direct link between nutrition and mood, so it’s a particularly relevant consideration when many of us are trying out different approaches to our diets.

The end of the year is an important time for us all. It’s when we get to take stock, enjoy a break, and spend time with loved ones. But every end is also a beginning, and the way you see out the old year sets the tone for what’s to come. So, in December we’ll be looking at living and giving well. Throughout the festive season, we’ll showcase some smart alternatives for entertaining (and indulging, too!). We’ll also be sharing sustainable gifting ideas to add to your list. Enjoyment and celebration are natural parts of our annual rhythm, and with a few mindful choices, you can make sure you’re having a positive impact on your own wellbeing, as well as that of the planet.

REFRESH ROUTINE What we do every day adds up. Our routines often evolve without us really paying much attention to them, and with a few conscious changes you can make a big difference to your wellbeing. So, in November, we’re taking stock and exploring how wellness starts at home. This month, we’ll be giving you some tips on how to reconsider skin and body care, with some ideas on how to get the most out of your regimen. We’ll also be looking at how to make conscious substitutions around the home to reduce your impact on the planet. With a few simple steps, you can make wellness second nature.

The next step on your journey starts now, and we’re excited to be by your side as we head into the new season together.

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FOOD

STOCK YOUR HEALTHY PANTRY The A - Z of Shopping Healthy Kitchen Staples By Liesl Lamprecht HEALTHY AT HOME ishing up healthy meals at home D can be an incredibly daunting and challenging domestic task.

From shopping a long list of new ingredients to facing down a goliath recipe, cooking can quickly become a frantic frenzy of figuring out how to assemble a food jigsaw puzzle from scratch. So it’s no wonder we’re left racking up an exorbitant grocery bill that leaves us exhausted and wondering if we wouldn’t have been better off dining and wining at a fancy restaurant instead. The crux of modern-day cooking is that many disheartened folk are bending over backwards in search of healthy solutions but resorting to highly-processed, quick-and-easy, budget-friendly cheat meals to fill up the family for less, ultimately skipping out on health and nutrition in the long run.

you can ensure that you always have the basic building blocks to assemble nutrient-rich meals and snacks at home. If you, like me, find yourself making fewer trips to the shops after lockdown, you will agree that it can be incredibly useful to have non-perishables on hand when you’ve burned through your fresh food stores. So next time you go on a grocery outing or order your deliveries online, keep these healthy pantry staples in mind and you will be well on your way to throwing together a nutritious meal in no time.

PLENTY FOR YOUR PANTRY Grains, Pulses & Legumes

“If you keep good food in your fridge, you will eat good food.”

Grains, pulses and legumes are super convenient pantry items, and act as excellent ingredients to bulk up the base of your meals. Having plenty of these in your kitchen can open the doors to experimenting with incredibly versatile menu options. Grains, beans and lentils (both dried and canned) are highly nutritious foods, and are rich sources of fibre, magnesium, vitamin B and iron. Items in this food category also have a very long shelf life, so you can buy in bulk and ensure that you always have go-to nonperishables at your disposal.

By stocking your kitchen with wellthought-out, long-lasting and healthy pantry, fridge and freezer staples,

Try adding kidney beans, lentils and chickpeas to salads, grain bowls, stews, soups and curries.

What if I told you that what we cook doesn’t have to be such a dire situation? I think this quote by Errick McAdams perfectly captures the simple logic behind conditioning ourselves to eat healthy meals at home:

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PRICELESS PANTRY PUNS to keep you entertained while cooking • I wanted to organise my spice rack, but I didn’t have the thyme. • I need to go shopping to build up my shelf-esteem. • I’m out of some spice, but I’ll just have to dill with it. • I think olive you. • We’re having a rice time. • I love it when a man brings me flour.

Adapt your taste to healthier options by opting for wholegrain versions when buying items like couscous or pasta.

SHOPPING LIST • • • • • • • • • • • • • • • • • • •

Gluten-free rolled oats Steel cut oats Quick-rolled oats Organic white basmati rice Brown rice Wholegrain couscous Gluten-free pasta Gluten-free flour Bread Red & white quinoa Green & brown lentils Red, white & black kidney beans Black beans Butter beans Cannellini beans Chickpeas Activated granola Organic popcorn Rice cakes

Nuts, Seeds, Dried Fruit & Nut Butters No, you’re not hungry. You’re just bored. Feeling personally attacked? Me too. We’ve all been there before. The pandemic and its incessant lockdowns have confined us to a home itinerary of migrating between our beds, fridges, desks, and bathrooms – on repeat in a seemingly infinite loop. More often than I’d like to admit, I find myself drifting over to the kitchen, hoping that a chocolate bar has magically appeared since I last opened the cupboard 10 minutes ago. Ditch the chips, chocolates and candy for dried fruit, nuts and seeds! By stocking your pantry with healthy snacks, you intentionally remove the temptation of sugar-laden treats, which means you have no other option but to enjoy nature’s best. Nuts and seeds are packed with nutrition, providing healthy fats, protein, fibre, vitamins and minerals in one bite. Try adding these to your oats, yoghurt, trail mix, salads, smoothies, sauces and curries. Or simply spread some nut butter onto a piece of apple or banana for a quick and satisfying snack.

SHOPPING LIST • Raw or roasted nuts (peanuts, almonds, cashews, walnuts, pecans & pistachios) • Chia seeds • Flaxseeds • Sunflower seeds • Pumpkin seeds • Shredded coconut • Dried fruit (raisins, cranberries, dates, goji berries, etc.) • Nut and seed butters (almond, peanut, cashew, macadamia, tahini, etc.)

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FOOD

GROW YOUR OWN

Healthy Oils & Fats Healthy fats and oils are crucial for cooking, and can help to add flavour to recipes while also enhancing the absorption of fat-soluble vitamins, minerals and antioxidants from food. These are also highly non-perishable, so it would be convenient to buy oils in larger quantities so that you always have a healthy fat source and cooking medium on hand.

Growing your own herbs and vegetables not only saves you money, it’s also a rewarding way to connect with nature, cultivate green fingers, and develop a deeper appreciation for fresh produce and its origins.

Pantry Vegetables

SHOPPING LIST • • • • •

Coconut oil Olive oil Avocado oil Ghee Butter (especially if you follow a ketogenic diet)

Spices, Seasonings & Dried Herbs Spices, seasonings and dried herbs are the puzzle pieces without which any pantry would be incomplete. They help to elevate the flavour of meals, and give even the blandest omelette a kick to treat the tastebuds.

Onions and garlic are the backbones of every recipe. My mom always says, “If you don’t know where to begin when cooking, start by chopping onions and frying them in a pan.” I must admit, the pandemic has its pros when it comes to enjoying good food. One is that you can double up on garlic for extra flavour without having to worry about someone smelling your bad breath behind your mask! In addition to being great ready-athand kitchen staples for any recipe, pantry vegetables like onions, garlic, potatoes and sweet potatoes also have long shelf lives compared to other vegetables. Onions can last up to six weeks when stored on the counter, while unpeeled garlic can last up to six months! Potatoes and sweet potatoes can be stored at room temperature for one to two weeks.

SHOPPING LIST

• • • • • • • • • • • • • •

• • • • •

Turmeric Cayenne pepper Dried rosemary Dried thyme Dried oregano Cinnamon Ginger Cumin Vegetable stock Himalayan salt Organic black pepper corns Garlic powder Zaatar Paprika

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Garlic Onions Ginger Potatoes Sweet potatoes

Cans & Jars Shelf staples like cans and jars can be stored in your pantry for ages, which means you can buy in bulk when stores have discounts. Go-to items like canned tomato, tuna and coconut milk are also cooking essentials for many recipes. Pro tip: when selecting canned foods, whenever possible, choose ones that haven’t been preserved in added sugar, sodium or saturated and trans fats.

SHOPPING LIST • • • • • •

Pickles Sauerkraut Canned chopped tomatoes Tomato paste Canned tuna Coconut milk

Preserved Jalapeños Whenever jalapeños are in season, I capitalise on the reduced prices and buy these piquant peppers in bulk. 1. Simply chop all the jalapeños you can find (I usually leave out the seeds, but keep them in if you enjoy more of a kick). 2. Scrape into a glass jar and add a generous splash of olive oil and apple cider vinegar. 3. Keep in the fridge and add a tablespoon of preserved jalapeños to your go-to dishes for extra flavour!

Healthy Condiments Did you know that a highly-processed, sugar-laden blob of sauce or condiment can triple the number of calories in your meal? By choosing condiments wisely and checking the sugar quantity on the labels of your favourite sauces, you can actively make a world of difference to your health! These tasty items are popular favourites, and can add a few additional health benefits to your food: • Nutritional yeast – or as the cool kids like to call it, ‘nooch’ – is a convenient way for vegans and people with dairy intolerances to add significant amounts of high-quality protein, vitamin B, trace minerals and antioxidants to their meals. • Apple cider vinegar has multiple uses in the kitchen. Not only is it an effective all-purpose cleaner, it also acts as a flavourful antiinflammatory and antioxidant addition to your sauces, dressings and salads. • Honey and maple syrup are natural sweeteners that offer unique health benefits through their anti-inflammatory, antioxidant and antimicrobial properties. Add these to smoothies, desserts, sauces, oats and more for a sweet burst of depth and flavour.

SHOPPING LIST • • • • • • •

Balsamic vinegar Mustard Sriracha Honey Maple syrup Nutritional yeast flakes Organic apple cider vinegar

Coffee & Tea A coffee a day keeps… err… Well, it gets you through the day! This category may not be on the list for health and nutrition, but these are undisputed pantry essentials! Make sure you never run out of a warm cup of freshly-brewed coffee or tea by always keeping an extra packet or tin in your pantry.

Fridge & Freezer Items I’m a traditional girl, which means I always have the classic trio of milk, cheese and eggs as fridge staples at home. Did you know that eggs are packed with protein, and can last for up to five weeks in the fridge? They’re also great for making a nutrient-dense fried egg on ramen. Most yoghurts can be kept in the fridge for up to three weeks, and can even be enjoyed well past their expiration date if still looking, smelling and tasting fresh. Try adding yoghurt to your smoothies, sauces, soups, curries and more for a little bit of creamy goodness.

LAVENDER, HOPS & PASSION FLOWER FOR

BLISSFUL SLEEP

Your freezer needs just as much TLC as your pantry, and when it comes to having a well-stocked freezer, a bit of planning can go a long way. Many fresh fruit and veggies are highly perishable, so having some in your freezer is convenient when you need something to add to your soups, smoothies and baked goods.

SHOPPING LIST • • • • • •

Yoghurt Milk & milk alternatives Eggs Cheese Fresh fruit & vegetables Frozen fruit, vegetables & meat (fish, poultry or red meat)

There you have it! Cooking doesn’t have to be the bane of your existence. With careful planning, a change of mindset and a kitchen stocked with healthy pantry items, you can keep cool as a cucumber and become the cream of the crop of home chefs. I’ll leave you with this timeless quote by Horace: “Healthy eating is a way of life, so it’s important to establish routines that are simple, realistic and ultimately liveable.” At the end of the day, finding foods and cooking habits that work for you and your unique needs is what matters the most. I hope the tips in this article can help you get started with kitting out your healthy kitchen pantry… after that, it’s a piece of cake!

The synergy of lavender, hops and passion flower allows you to relax, fall asleep and have the pleasure of a peaceful, blissful night’s sleep, leaving you revitalised to enjoy a full life and a healthy lifestyle. Available at Wellness Warehouse

SHOPPING LIST • • • •

Coffee Rooibos tea Chamomile tea Herbal teas

NATURE IN FULL. HEALTH IN FORCE. www.floraforce.co.za

FOOD

SCRUMPTIOUS SNACKS

ROASTED CHICKPEAS Serves: 1 - 2

INGREDIENTS • 1 can chickpeas • 2 red or brown onions, roughly chopped into wedges • Olive oil • Salt and ground black pepper • Cayenne pepper

METHOD 1. Drain and rinse the chickpeas and spread them out on an oven roasting pan. 2. Season with salt, pepper and cayenne pepper until coated. Note: If you have chilli flakes, zaatar, jaipur masala or any other spices you prefer, you can also add these to your chickpea snack. 3. Drizzle a generous amount of olive oil over the seasoned chickpeas, and use a spoon to make sure that they’re all coated. 4. Place the onion wedges on the pan between the chickpeas, and roast in a pre-heated oven at 180˚C for 1 hour. 5. Take the roasting pan out of the oven, and dish up a tasty helping into a bowl. Note: The chickpeas should be crispy and crunchy like popcorn and have lots of flavour! You can eat them as a snack or serve as a side dish. 6. Bon appetit!

SHOP THE INGREDIENTS IN STORE, OR SCAN THE QR CODE TO BUY THEM ONLINE

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H E A LT H Y P O P C O R N This tasty treat doesn’t have to be unhealthy. If you ignore the salt, sugar and preservatives of classic microwave popcorn, you may be surprised to discover that popcorn is also a good source of fibre, as well as high in antioxidants and classified as a wholegrain. • Cook on the Stovetop Stovetop is the recommended mode of cooking popcorn when it comes to health and nutrition. You’ll need a pot, lid, popcorn kernels and oil. • Walnut, Avocado and Extra Virgin Olive Oils are Best These oils are the healthiest options for cooking your popcorn. • Practise Portion Control Remember, it’s a snack – less is more! • We’re Going Plain, Jane Avoid buying popcorn that’s already flavoured • Add Your Own Toppings Flavour your popcorn in a nutritious way with a small nob of melted butter or grated cheese and a pinch of salt

TRACK YOUR STASH Try tracking how long you take to consume your go-to staples. For example, some items would have to be restocked weekly, and others monthly or even quarterly. By keeping track of your timeper-item, you can tighten your budget planning and know which months to allocate (more or less) to food expenses.

TWEAK YOUR TEMPLATE Save a list of your pantry staples as a shopping list template on your phone or write it down on a piece of paper and stick it to the inside of your pantry cabinet. You can use the template to check if something on the list needs to be restocked or when you can’t remember what you were supposed to buy. Of course, you can add new items to a different list when you go shopping, but the template is just a reminder of your go-to basics, and ensures that you don’t get home with missing items or extra non-essentials.

SUSTAINABLE SHOPPING SOLUTIONS • Keep reusable shopping bags on you • Skip single-use plastic packaging whenever possible • Pass on plastic bags for fresh produce or toiletries • Shop local to reduce your travel emissions

FOOD

CAPRESE STUFFED chicken breasts METHOD Serves: 4

INGREDIENTS • 3 TBSP olive oil • 4 chicken breasts • 4 TBSP basil pesto • 4 slices mozzarella cheese • 4 slices tomato • ½ cup chicken stock • Salt and pepper to taste

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1. Preheat the oven to 180 °C. 2. Heat the oil over moderate heat in an ovenproof pan. 3. Cut a pocket horizontally into each chicken breast. 4. Season the chicken with salt and pepper inside and out. Spread 1 teaspoon of pesto into each chicken pocket. 5. Place 1 slice of cheese and 1 slice of tomato in each pocket. 6. Wrap each chicken breast in 2 strips of bacon – use toothpicks to secure if necessary. 7. Brown the bacon-wrapped chicken breasts in the pan for 3 minutes on each side. 8. Remove from the pan. 9. Deglaze the pan with the stock and remove from the stovetop. 10. Return the meat to the pan with the stock and place in the oven to bake uncovered for 10 minutes. Serve hot with a salad.

T I P : Make your own basil pesto! Place into a food processor: a big bunch of fresh basil, 2 cloves of garlic (peeled and chopped), a handful of pine nuts (optional – leave out if you’re allergic), ¼ cup grated parmesan cheese, ¼ cup olive oil, dash of lemon juice, and salt and freshly ground black pepper. Pulse on medium speed until smooth and well combined. Sipho says: “Quickly whip up your own basil pesto (above) or use store-bought pesto. I prefer to use streaky bacon to wrap the chicken, but you can use any bacon cut that you like. Deglazing is also an easy way of cleaning a pan when some of the meat residue sticks to the bottom. To deglaze a pan really quickly, use an ice-cube of wine.”

Excerpted from Hearty Home Food by Siphokazi Mdlankomo, published by NB Publishers and available at leading bookstores and online

H E A LT H

100 WAYS TO LIVE LIFE WELL By Liesl Lamprecht

In celebration of our 100th edition, we’re sharing 100 small ways you can lead a healthier, happier and more fulfilling life. We encourage you to draw inspiration from Janine Ripper’s wise advice: If you’re not in love with your life, change it. You don’t have to sit in life’s passenger seat, gliding along in an apathetic state of passivity. Instead, by taking back the reigns and gaining a new perspective, you can once more find joy in daily living, and be encouraged to make the better decisions for which your future self will thank you. Covering physical, mental, vocational, financial and social wellbeing, we hope these tiny tips will help you rethink your habits and make you fall in love with life all over again…

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1. Drink a glass of warm water with lemon on waking 2. Learn a new healthy recipe 3. Attend a creative cooking class 4. Organise your pantry and stock healthy kitchen staples 5. Make sure your body is getting all the vitamins and nutrients it needs 6. Stay hydrated by drinking enough water throughout the day

7. Stretch for 10 minutes before bed 8. Try to exercise for at least 20 minutes, three to four times a week 9. Make a habit of getting up from your desk every 45 minutes for a stretch, and perhaps even invest in a standing desk 10. Aim to get seven to nine hours of sleep each night 11. Go for regular health and dental check-ups 12. Try to stay away from screens 30 minutes before bed

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H E A LT H

13. Wake up 30 minutes earlier 14. Invest in a good self-care routine with skin, body and hair care products that work for you

17. Learn how to do your own makeup or personal grooming well by going to a class or watching YouTube tutorials 18. Try one of those much-hyped ice baths… 19. Don’t scroll through or reach for your phone first thing in the morning 20. Stop snoozing your alarm; it only makes you feel more tired 21. Take breaks from work. Even if it’s just a weekend away, the intentional escape can do wonders in helping you pause, rest and reset. 22. Go on a walk or hike in nature

15. Every once in a while, spoil yourself to a home spa day. Put on a face mask, paint your nails, take a long bath – all that jazz!

23. Spend more time in the sunshine

16. Switch to sulphate-free and parabenfree hair care products for naturally healthy hair, and go for regular haircuts

25. Set healthy work-life boundaries by clocking off at set times and not checking your emails outside of work hours

24. Read a good book

26. Stay organised by buying a planner or making a habit of using your phone calendar or notes 27. Be diligent about putting away savings every month

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28. Start investing early - your future self will thank you for the compound returns! 29. Set up a budget and track your expenses 30. Buy a new plant for your home

39. Appreciate the little, beautiful things around you. Like a delicate dewdrop on a protea flower; the golden shafts of light escaping through clouds on an overcast day; or the toothy smile of a carefree child who has just lost his first pearly white. 40. Do a weekly digital detox 41. Every morning, reflect on or write down five things for which you’re grateful 42. Put your feet in the ocean 43. Join a book club

31. Keep your dishes washed and maintain a clean living environment 32. Make your bed every morning 33. Do a closet cleanout and donate the clothes you haven’t worn in the past year 34. Switch to eco-friendly cleaning products for a green home 35. Grow your own herb and vegetable garden 36. Declutter your home and try not to become too attached to material things 37. Become a conscious consumer by shopping pre-loved clothes and not supporting fast fashion

44. Find out where you can serve in your local community. Not only is this a rewarding and fulfilling way to live, but it also makes a world of difference to the people you’re helping. 45. Forgive others, and be someone who says sorry 46. Community is one of life’s sweet blessings. Cultivate wholesome friendships with people who make life meaningful. 47. Watch a sunset and sunrise 48. Find a new hobby or creative outlet

38. Make a habit of journalling. Writing down your thoughts and going through old entries can help to put things into perspective and show you just how far you’ve really come.

49. Build others up rather than tearing them down by becoming bitter, pointing out their flaws or gossiping 50. Treat people the way you wish to be treated

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H E A LT H

51. Write down your favourite quote and pin it somewhere you can see it daily 52. Make a new friend 53. Adopt a pet 54. Write down five goals that you want to work towards 55. Sign up for a short course to learn a new skill

65. Sing in the shower 66. Get out of your comfort zone by travelling to a place you’ve never visited before 67. Volunteer for a cause you care about 68. Think before you speak. 69. Take a family photo

56. Practise one act of kindness a day (some ideas: write a good review for your favourite restaurant or hotel; buy a hungry person a meal; or compliment a stranger) 57. Call up a friend you haven’t talked to in a while, and find out how they’re doing 58. Surprise someone you love with a gift 59. Go on a picnic

70. Define your ‘why’ – Why do you live the way that you do? Where are you heading in life? 71. Learn a new language 72. Let go of all your anger and grudges 73. Learn to deal with stress and things that trigger your sadness 74. Practise generosity

60. Take time to be quiet

75. Don’t take on too much at once. You’re only human, and you too can burn out if you don’t protect yourself from being overburdened.

61. Clothe yourself in compassion, kindness, humility, gentleness and patience

76. Decide what you really want in a romantic relationship - and don’t settle

62. Visit a museum, art gallery or book shop

77. Say ‘yes’ to new experiences and places

63. Write down five things you like about yourself. Being able to look at yourself in the mirror and like what you see shines through as confidence to others, and helps you to live an abundant life in which your insecurities don’t hold you back.

78. View trials and challenges as learning opportunities

64. Avoid being self-deprecating

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79. Know your priorities 80. Work on your side hustle. Whether it’s writing a book, starting a small business that you hope will eventually take off or taking photographs.

H E A LT H

81. Tell the people around you that you love them 82. Broaden your knowledge about something that interests you by watching a documentary, listening to a podcast, or streaming a TED Talk 83. Celebrate every win. Sometimes you have to be your own cheerleader and celebrate the small victories. 84. Temperate your vanity and sense of entitlement. Life doesn’t owe you anything. 85. Offer sincere compliments

92. Give up complaining. Not only will you shine more positivity to others, but you’ll also find that it steals less from you and your happiness. Cure for complaining? Gratitude. 93. Try to accept the things you cannot change 94. Embrace each day you’ve been given. That doesn’t mean you should live recklessly. Rather, it is a call to live in the present, being intentional about embracing and pressing towards those goals you want to achieve ‘one day’. 95. Take action and stop procrastinating

86. Treat yourself or a friend to some flowers

96. Make it your mission to make others feel important

87. Laugh often

97. Improve your listening skills

88. Be honest

98. Know your values and live by them

89. Don’t take yourself or life too seriously

99. Love and be loved

90. Dance to your favourite music

100. Be gentle with yourself. If you didn’t live today like you wanted to, it’s okay. Tomorrow is a new day.

91. Stop comparing yourself to others. We’re all unique and special in our own ways: don’t measure your life by someone else’s ruler.

“We can only change what’s ahead of us. We still get to write those chapters.” – Jayne Hardy

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H E A LT H

STOP SLEEPING LIKE A BABY Sleep hygiene for the restless sleeper By Jenna Nel

ave you ever had a baby? Would you characterise your bundle of joy as a particularly sound sleeper? The phrase “sleep like a baby” is commonly misused to refer to someone who enjoys deep and uninterrupted sleep, whereas in truth we all know that few blessed parents experience this to be the case with their little ones! Where once we were able to pull all-nighters, there are some sleepless souls amongst us who can’t even pull off all-dayers. Hopefully, this article will have the power to lull you into the sweet dreams you’ve been missing not because it’s boring (fingers crossed), but by empowering you with a few simple tweaks that can make a big difference. By paying attention to sleep hygiene, we can tailor our sleep patterns to suit our unique needs. This, in turn, builds healthy habits and restful routines that culminate in peaceful sleep. The importance of these quiet hours cannot be understated as a time for the body to rest and heal both mentally and physically. From children to adults, our productivity and overall quality

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of life hinge on our ability to get a successful night’s sleep. SLEEP TIGHT, NOT LIGHT Before humans confused their sleep patterns with electronics and light pollution, we used to rise and set with the sun. Our internal clocks, referred to as our circadian rhythms, control our natural sleepwake cycles, and light is the most important external factor signalling to this biological countdown that it’s time to get sleepy. In response to darkness, our physical processes are triggered to start preparing the body for sleep. For example, as the lights dim, the pineal gland begins to produce the ‘sleepy’ hormone, melatonin. When we are subjected to light before or during sleep, the exposure blocks these natural processes - resulting in a disrupted sleep-wake cycle. EAT, BREATHE, SLEEP The nutrients in our food provide our brains with the chemical environment in which to facilitate sleep. While research into the effects that various nutrients have on our sleep is still in its infancy,

the fact that they play a vital role is virtually undisputed. Our diets help to regulate our 24-hour sleep-wake cycles which, in turn, are responsible for keeping our bodily functions in check, including when and how deeply we fall asleep. Similarly, in a vicious cycle, a link has been made between the adverse effects of poor sleep and bad food choices. Psychological fatigue leads us to make poor dietary choices, leading to higher rates of obesity and metabolic diseases. STOP LOSING SLEEP OVER CAFFEINE INTAKE Our bodies all work differently, allowing some to consume large amounts of caffeine, while others dare not reach for more than their morning coffee. But for most people, caffeine fuels our adrenaline levels and blocks the processes that ease our bodies into sleep. If you’re looking to improve your beauty sleep, keep in mind that caffeine can stay in your bloodstream for up to six hours, making the time at which you crack that Coca-Cola a factor to consider!

NIGHTTIME NEEDS

SIMPLE SLEEP SOLUTIONS

There are few things more frustrating than when you’re finally drifting off to sleep and you’re confronted with the need to use the bathroom or drink a glass of water. You just know that if you get up now, falling asleep again is going to be a nightmare! A simple and effective solution is to install motion-sensor night lights. These dim lights limit the glaring brightness while still safely illuminating your pathway. By limiting the amount of light you’re exposed to when getting up to grab that glass of water or run to the loo, you ensure that your physiological process isn’t disrupted, effectively putting sleep back on the cards.

LESSEN THE LIGHT • Consider blackout curtains if your curtains/blinds are not doing the trick. • Turn off your hallway lights or roll up a towel and push it against the gap between your door and the floor. • Wear an eye mask. • Put all electronics away 30 minutes before you’d like to fall asleep. • Switch to dim ambient lighting in your house leading up to sleep time. • Install motion-sensor night lights.

MOVE WELL TO SLEEP WELL Regular exercise has proven to facilitate better sleep. Moderate aerobic physical activity increases the amount of slow wave (deep) sleep we get, allowing us to heal and refresh physically and mentally. It can also aid the transition to sleep, as it acts as an opportunity to shed the day’s hardships and stabilise our moods. The best news is that people who engage in 30 minutes of moderate aerobic physical activity may experience an elevated standard of sleep that very night!

SUSTENANCE TO SLEEP • Stop skipping and shifting meals. • Lay off the booze. It’ll have you drowsy and dreaming in no time, but then your body spends more time in the deep sleep stage earlier than it otherwise might. Drink in moderation long before bedtime. • Avoid heavy, spicy or fatty foods at night. They take longer for the stomach to digest, making it difficult for your body to relax. • Eat smaller portions at night so that your body doesn’t have to work as hard. CAP THE CAFFEINE • As a stimulant, caffeine will keep you wired even when you want your body to start slowing down, so experiment with limiting your intake to earlier in the day. • Limit the amount of overall caffeine you consume. Consuming cuppa after cuppa of caffeine due to a lack of sleep is a less than ideal solution, as it will only perpetuate the problem. GET MOVIN’ TO GET SNOOZIN’ • While physical exercise can certainly help sleep, don’t raise your adrenaline levels close to bedtime. • Exercising outside in nature may work its magic to calm your mind. Being a sleepy person in this busy life can be very hard… But in the end, that blissful night of undisturbed sleep is worth the measures you may need to take. As Benjamin Franklin said, “Early to bed and early to rise makes a man healthy, wealthy, and wise.”

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HEALING HANDS FOR THE HEART Churning deep within our hearts is the tension between who we were born to be and what our various decisions and experiences have turned us into. Our bodies call out in complaint at the disconnect as they try to reconcile what they are with what they ‘should’ be. Craniosacral therapist and coach Penelope van Maasdyk has learnt the art of using what is exterior to heal what is on the inside.

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through these decades of academic study and learning through life experience, she learned to tune into the tundra of her inner world.

THE WHY BEFORE THE WHO Our minds hold a complicated world of emotions and encounters that we carry with us until we actively visit and reframe them. We learn to journey back to the dark outlines of events to splash them with colour in order to resolve what was left unsettled. These extraordinary organs have the innate ability to mend themselves, but there are times when our painful experiences and broken dreams are forced to fade so far into the recesses of our memory that we could use a little bit of help coaxing them back to the fore. As the subconscious mind is restored, it gives the nervous system permission to relax. The erratic signals it once sent to set the endocrine system into fight or flight mode cease, slowing the cortisol and adrenaline pumping through our bodies. Having been soothed to a state of rest, the body is less susceptible to inflammation and disease. THE WHO BEFORE THE WHAT Penelope Van Maasdyk is a lifelong student of multiple disciplines. After studying developmental psychology in her twenties, she went on to explore craniosacral therapy in her forties. In between, she worked in investment banking, human resources, consulting, grief counselling, social development, social entrepreneurship, mentoring, writing… the list goes on! All

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This ever-seeking soul landed on the desire to facilitate health. In a fusion of multiple disciplines including nutrition, personal development, mythology, pathology, psychology, quantum physics and anatomy, Van Maasdyk brings a holistic approach to the healing journey. She uses her 50 years of life experience, academia, travel, career changes, pain and healing to guide her clients along similar landscapes of trauma and wellbeing. Your journey is your own, but Van Maasdyk creates a safe space free of judgement to wander into the gloom that burdens you until you see the light on the other side of it. With mutual respect and trust, you will find the courage and freedom to express the deepest states of your being, and in doing so, find yourself again. THE WHAT THAT HEALS THE WORLD Without further adieu - the ‘what’. Craniosacral therapy works with your body and mind in combination with your heart and sense of self to reach a state of emotional and physical release. This lighttouch, anatomically-based healing modality uses your central nervous system as a guide to get a sense of where the congestion lies so as to encourage the body out of its state of injury. By retraining your body to embrace a parasympathetic state, it settles and relaxes - allowing its natural processes to take place. The anatomical process of lighttouch palpation and perception techniques allow the therapist to get a sense of the subtle rhythms and patterns of the body in order to guide it out of any state of unease. These conditions may be the product of your past, wounds, or even your lifestyle, and this therapy seeks to re-establish the communication between your

body and its inherent health. You may not be able to change what inflicted the wound, but you have it within your power to carry its load differently. Furthermore, Craniosacral Therapy, also known as CST, is a powerful preventive therapy. It can be applied from as young as infancy through to adulthood as a treatment for underlying imbalances of which one is not even aware to improve the body’s vitality and resilience at the threat of an ailment. That said, we need to remember that we do not exist in isolation. We form part of a collective that is shaping us as individuals as much as we are shaping others. Together, we culminate into what is broadly known as humanity. Our unresolved pain has the ability to impact the people around us just as much as our strength and healing do. In order for us to operate more wholesomely as a collective, we need to learn to deal with what lies in our subconscious as individuals. We no longer need to crack, twist, manipulate and tweak to achieve fleeting relief from an underlying problem that will soon rear its ugly head again. Craniosacral therapy is the gentle and non-invasive healing practice that works from the inside out to bring our minds, bodies and emotions back into balance and provide lasting and holistic healing. For more information or to get in touch, visit www.wellworthbeing.com or email vanmaasdyk@gmail.com.

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“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” - William Londen

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ADJUST Y O U R H E A LT H By Abigail Baker

Are you experiencing pain as a result of the hunchedover, goblin-like posture to which you’ve become accustomed while working from your non-ergonomic home office? Or have you been over-exerting yourself physically or bundled up in a ball of tension? If any of these questions hold true, it might be time to visit a chiropractic facility.

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Chiropractic is a medical specialisation whereby a doctor - in this case a chiropractor - induces a treatment ‘by hand’. This healing method is nonsurgical and nonintrusive, and it mostly focuses on your spine - from the base of your skull, 24 vertebrae down, to the bottom of your hips – and your nervous system. Chiropractors also consider the biomechanics of your upper and lower limbs, and effectively use this specialised type of treatment to improve and optimise your joints, muscles and nervous system through adjustments and the simple persuasion of touch. Chiropractors heal by use of massage and dry needling, but also through assigning rehabilitative exercises, lifestyle counselling and electrical modalities. Thus, they can deal with the symptoms of an unhealthy lifestyle such as neck pain, headaches, tingling hands, lower back pain and disc herniation, as well as habits or conditions that will continue to cause you trouble, like bad posture, exercise misinformation or mismanagement, scoliosis and arthritis. Some of the most frequently asked questions a chiropractor hears…answered! • SHOULD I BE CLICKING MY OWN BACK? It is probably best to leave the clicking to the professionals. Doing it correctly takes years to master, and clicking your own back could lead to an already unstable spine becoming even more unsteady. Rather try adding exercise and stretching to your daily schedule. Movement is medicine! • DO SPINAL DISCS ‘SLIP’ OUT? Discs don’t actually physically slip, but when they become damaged, they can tear and impact nerves. • W H O S H O U L D V I S I T A C H I R O P R A C T O R? Up to 90% of people experience back pain, which means that people of all ages and lifestyles should consider seeing a chiropractor. More specifically, babies who suffer from colic, pregnant women with backache, office and labour workers, elderly men and women, athletes who constantly push their bodies and those who have recently been in an accident should all consider visiting a chiropractic facility.

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• ARE ADJUSTMENTS SAFE? Adjustments are completely safe! No two people are the same, so we practise adjustments based on your unique body, and have seen how these can result in immediate relief for some patients. • WHAT SHOULD I EXPECT AT MY FIRST CHIROPRACTIC VISIT? Usually, your chiropractor will ask you about your health history, as well as that of your family, and about your main health concerns. You will then undergo a physical exam, which will include an analysis of your posture, range of motion and other orthopaedic tests. Depending on the results, you might have to have an X-ray or laboratory test so that you can be diagnosed and treated. Thinking of visiting a chiropractor? Dr Anée Kruger has been a practising chiropractor in Gardens, Cape Town, for the past 15 years, and provides specialised care of the neuromusculoskeletal system. She has always had an interest in the health sciences, but was sold on chiropractic as a profession when she discovered that chiropractic treatment stimulates the body to heal itself. Qualifying from the University of Johannesburg in 2005, she has practised as a chiropractor for over a decade, and has completed an advanced Pilates training certificate. She believes that the human body functions as a unit, and that treatment should focus on identifying the cause of a condition rather than only treating the symptoms. Her mission? To improve people’s quality of life through improving their mobility, strength and postural awareness. Get in touch by visiting her website capechiro.co.za or contacting her by email at anee.kruger@capechiro.co.za.

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“I have chosen to be happy because it is good for my health.” – Voltaire

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GET APPY By Jenna Nel

ithout my phone, I wouldn’t be able to solve a math equation, find my way in the dark, or remember a single phone number – let alone tell you what the date or time is! But if this is all that you’re using your smartphone for, you are missing out on plenty of apps that could prove to be the best resource to help you live the life you aspire towards. When technology married wellness to produce ‘digital health’, it opened up a new world for the health and fitness industry to coach, inspire

and empower their loyal wellness warriors. In fact, it’s predicted that by 2022 there will be 86.3 million users of health or fitness apps in the United States alone. Time to fill that app gap in your life and climb aboard the virtual train! To help you along, we’ve put our thinking apps on to compile a list of our favourite daily digital health and happiness guides:

HAPPYFEED This joyful journal is designed to help you cultivate an attitude of gratitude. By recording three positive experiences of your day, you are effectively conditioning your brain to think

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about what uplifts you. This healthy habit can have the added benefits of lowering stress levels, improving social interactions, and nurturing a positive outlook on life. Who knows? Perhaps as you track those things that inspire you and give you rest, you may start to notice a pattern of what makes you an ‘appy chappy! If you hear the term positive psychology pop up as you dive deeper into this world of happiness, it’s because that’s exactly what you’re practising! In simple terms, it has been described as “the scientific study of what makes life most worth living” (Peterson, 2008). It focuses on positive experiences, states and traits, instead of focusing on your weaknesses or the negative aspects of your life. It all sounds sunny-side up to me!

This fitness friend is here to empower you to take control of your eating habits. With its simple measures for tracking and its wealth of health information and advice, this is the pal you need to level up your dietary desires and smash those health goals! By keeping a food diary, you are able to take effective stock of your habits (and your pantry!) and make movements closer to the summer bod you’ve been dreaming of.

COUCH TO 5 KM When you’re going to talk the talk, you need to be prepared to walk the walk… or, in this case, run! While it’s commendable whenever a health goal is achieved, your first 5 km is certainly a feather in your app. This nine-week running programme will ease you from walking to running in small steps. Its genius lies in its gentle introduction to fitness and its manageable build-up to that elusive 5 km breakthrough. It’s not easy going from couch potato to amazing athlete. It requires coaxing, inspiration, goal-setting, and dedication. So here are five reasons to swing those feet off the couch:

1. Running helps almost every aspect of your health. 2. While running, the brain releases endorphins, which can improve mood and your overall happiness. 3. Running is a fantastic outlet for negative stress. 4. Strong friendships can be forged when you enlist a running buddy. 5. Last but not least, it’s free!

Pro tips: If you want to take your journaling to the next level, consider taking the time to record a couple more details…

HEA

H E AL

Finding a safe space to speak freely shouldn’t be left until a moment of crisis; consider taking care of your emotional health by chatting to someone you trust. Not only will this clean your inner clutter, but much like attending to other aspects of your wellbeing, exercising your emotional muscles will help you develop coping strategies, give you fresh insights, teach you how to make healthier decisions, and leave you feeling empowered.

BRA

If you’re more the talking type than the quiet contemplator, Talkspace is a great platform for you to express yourself and receive professional input. After a brief assessment, you can select your licensed therapist of choice and, based on the recommendations given, you can then begin a virtual journey of wellness and recovery. Its convenience and affordability make it an accessible addition to your personal health journey.

HEALTHY DEVELOPMENT

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TALKSPACE

- What time you are eating? - Where you are eating? - What you are doing while you are eating? - Who you are eating with? - How you are feeling while you are eating? Taking omega-3 supplements that are high in DHA during pregnancy and

BREATHWRK And when all is said and done, just breathe. It’s incredible how we take such a simple and readily available resource for granted, but a few minutes of controlled breathing can dramatically reduce your stress levels, re-energise you, and facilitate better sleep. Join the community of Olympic athletes, psychologists, yoga experts and Navy SEALs using these exercises to reduce anxiety and nurture calm. Let’s practise together! When Navy SEALS find themselves in stressful situations, they are taught to employ ‘tactical breathing’. In a simple act of inhaling for four seconds and then exhaling for four seconds through their nostrils, they can slow their breathing and restore calm and focus. If it works for them, I’m sure when anxiety rears its ugly head it has the power to work for us as well! Hold my phone! Does that mean there’s an app for everything? Pretty much! Help is literally at our fingertips with these apps and more. Our smartphones provide us access to a truly incredible amount of resources. Whether you’re an aspiring runner, a fitness foodie, or looking to organise your inner world, if the app fits, download it!

breastfeeding can offer an amazing range of potential benefits, including: Lowering the risk of allergies, eczema & asthma Improving hand-eye coordination Enhancing problem solving abilities Alvega-3 is a pure omega-3 supplement that is high in DHA extracted from nonGMO algal oil. Suitable for vegans/vegetarians.

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Available at selected Dis-Chem stores, Wellness Warehouse, pharmacies and health shops, online at takealot.com, faithful-to-nature.co.za, floraforce.co.za

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U N D E R S TA N D I N G PCOS An estimated 8 – 13% of women suffer from Polycystic Ovary Syndrome (PCOS), a hormonal disorder that involves reproductive and metabolic problems. The long-term effects of this condition can lead to infertility due to ovarian dysfunction, but sufferers can also develop diabetes, cardiac problems linked to hypertension and high cholesterol, as well as sleeping problems. Dr Lusanda Shimange-Matsose, a Johannesburgbased specialist obstetrician and gynaecologist, shares that she sees a large number of women in both the public and private sectors with PCOS: “It’s about time we start talking about this so more women are aware that this is a disease that is prevalent and present. The most important thing for me when it comes to PCOS is making women aware of the dire long-term effects of this condition.”

COMMON SYMPTOMS AND DIAGNOSIS Polycystic Ovary Syndrome or PCOS is a hormonal disorder with reproductive, cosmetic and metabolic consequences. Due to ovarian dysfunction, it is the most common cause of infertility. Symptoms include irregular or prolonged menstrual cycles, elevated levels of the male hormone androgen

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(which results in excess body hair and acne) and polycystic ovaries, where the ovaries are not able to function properly. While the exact cause of PCOS is unknown, possible complications are many. Given the high rate of obesity in women with PCOS, efforts to achieve weight reduction are an important part of treating the disorder. For others, medical interventions are necessary, especially under the threat of infertility or illnesses. Getting a diagnosis by a health practitioner is key to effectively managing PCOS. The onset of PCOS can start from as young as 14 or 15 years old and, if left undiagnosed and untreated, it can cause further health complications down the line - including possible infertility. Parents are encouraged to talk to their daughters about what are considered ‘normal’ and ‘abnormal’ periods. Just by having these conversations, we can normalise these common women’s health conditions and debunk myths and the unfortunate stigma attached to them.

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FITNESS

WEIGHT LOSS ISN’T A NUMBER – IT’S A FEELING By James White

The starting point to weight loss isn’t a workout or an eating plan – it’s kindness. For a long time at the start of our business, I did the introductory calls with potential clients. The idea behind the call was to help people understand their true motivation for wanting to lose weight whilst ensuring they did so within an honest and realistic framework.

More than 90% of the calls went something like this: “What goal are you wanting to achieve over the next three months?” “I’d like to lose some weight.” “Great! Do you have a number in mind that you’d like to get to?” “Yes, I’d like to weigh 63 kilograms.” “That’s a very specific number. Can you tell me the last time you weighed that amount?” “Yes, I can. It was three years ago and it was when I got married/was at university/met my partner/was exercising regularly.”

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Two very clear things emerge when you consider this conversation. The first is that for most of us, the weight loss number has very little to do with an actual number on a scale but is, instead, an obvious indicator of a time when we felt good. When we weighed this weight, we felt confident/athletic/ sexy/good in our clothes. When viewed like this, it becomes apparent that the thing we’re all chasing isn’t actually a number; it’s a feeling. The second thing that you may notice is how most of us, who may have neglected our health and fitness for a long period, want it all to be fixed in a disproportionately short period of time. We grow impatient with our bodies for not losing weight fast enough or not returning to being as fit as we once were ‘quickly enough’. When viewed this way, we begin to see how unkind we are to ourselves and our bodies. I’ve worked with thousands of clients for more than a decade, and the two factors that either stop them from achieving their weight loss goals or that contribute to them going back to bad habits is that that they focus on the number

on the scale versus how they feel, and that they refuse to be kind and patient with their bodies. If you’re in a space where you’ve realised it’s time to make a change and you’re exploring ways of doing that, I’d implore you to first look within and truly understand what would make you happy. Not just ‘fit in those jeans’ happy, but sustainably fulfilled by the knowledge that you’re taking good care of your body and that it is, in return, reflecting that care in the way you look and feel. It may take some time for these changes to happen. Your body needs to learn some new things and remember some old ones. Be patient with it, just like you would if you were teaching someone something for the very first time. Be kind to your body – it’s the only real way to create the space for lasting change.

ABOUT THE AUTHOR James White is the CEO and Founder of Best10.app, a dynamic, personalised online nutrition & fitness programme with expert daily coaching and support.

A BIG STEP FORWARD

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• Pure hydrolysed collagen peptides – trigger the cells in joint cartilage to help create new collagen fibres – thus regenerating cartilage. • Active collagen type-II™ – creates an immune tolerance that trains an overactive immune system to stop the attack on collagen in the joints (which often accompanies rheumatoid and osteoarthritis). • Buffered vitamin C – helps synthesise collagen in the body, therefore helping to regenerate cartilage and strengthen bones. • Organic beetroot – is packed with anti-infl ammatory antioxidants that help to relieve infl ammation in the body. • Omega-3s from fl axseed – help reduce infl ammation with a powerful natural form of anti-infl ammatories.

Every serving of Collagen Mobility: • Helps inhibit the progression of rheumatoid arthritis and osteoarthritis. • Assists in regulating the immune system and preventing the attack of joint cartilage. • Helps reduce joint swelling, tenderness and inflammation. • Supports cartilage regeneration. • Promotes joint mobility, flexibility, comfort and function. • Helps preserve joints and maintain cartilage. • Helps strengthen bones and increase bone mineral density. • Is high in buffered vitamin C to promote collagen synthesis. • Is high in antioxidants. • Offers anti-inflammatory properties.

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Yoga

FOR SPORTS PERFORMANCE

Lifelong yoga practitioner and yoga teacher trainer Jim Harrington recently published Yoga for Sports Performance: A Guide for Yoga Therapists and Bodyworkers (Jonathan Ball, 2021), and it’s a must-read for yoga enthusiasts, yoga practitioners and sports professionals alike.

published medical scientific evidence, as well as on ancient Indian texts. The result is a valuable, captivating, and easily comprehensible guide to marrying yoga and athletic performance.

Harrington applies his profound experience of yoga to the world of sports performance, basing his teaching methods and insights on modern,

WHAT INSPIRED YOU TO TACKLE THIS NICHE WITHIN YOGA?

We catch up with him to find out more.

I’ve been personally interested in the field since I started doing yoga to help improve my surfing. I discovered that it is an amazing tool for anybody to use. It is basically a freely available, selfadministered mental and physical health and wellness programme that has been around forever, and I guess I would like to see people get beyond the idea that yoga is about being able to touch their toes. There are so many things that we have traditionally practised in yoga that are now coming to light through science, as recommended ‘protocols’ for enhancing aspects of wellbeing or performance. For example, what we now call intermittent fasting is exactly the way that traditional yogis have been eating for ages. What we now call developing carbon dioxide tolerance by slow nasal breathing is very old knowledge from yoga and chi gung. Neurologists are talking about the ‘gut brain’ as the enteric nervous system, and this is a fundamental piece of Indian and Taoist yoga knowledge.

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I am fascinated by the points of cross-pollination between ancient and modern practices. I consider myself both a scientist and a yogi, and I really want people to appreciate all the yoga practices. They form part of a technology that is profoundly life-enhancing for anybody, and the more we can back them up with science, the more people are going to make use of these tools to improve their lives. More recently, people seem to have gotten the idea that yoga is all about standing on our hands, but the truth is that it is about much more than just flexibility and strength. WHO DO YOU FEEL WILL BENEFIT MOST FROM THE BOOK? I wrote this as a bridge between East and West, so it is for athletes, coaches and bodyworkers on one side of the bridge, and for yoga teachers or yoga therapists and keen practitioners on the other side. It is for anyone interested in being more effective through yoga. It addresses a need among yoga teachers who may not understand the mindset and the specific physical needs of athletes. A simple example of specific needs is that some sports, like running, need the hamstrings to stay tight, but most yoga teachers will want to make the hamstrings loose - this is working at cross purposes for both teacher and student.

WHY IS IT IMPORTANT FOR YOGA TEACHERS TO ADAPT TO THE SPECIFIC PHYSICAL REQUIREMENTS OF THE CLIENT’S SPORTS? For yoga teachers to be effective, they need to be very adaptable, and they need to understand what the goal or need of an athletic student is. For example, a soccer player would not go and train with a volleyball team, and a swimmer wouldn’t do the same kind of strength training as a runner. So why would they all do the same yoga class? Most yoga classes are generic, and they are aimed at the average person. Of course, there will be some benefits in a generic yoga class, but I think it can be much better than that. In the book, I propose a method to identify specific needs clearly, and to then work in a more targeted way, rather than just following a formula and hoping for the best. As I discovered the hard way, and explain in the book, some yoga postures can do more harm than good and leave joints vulnerable, so I am hoping to save people the trouble of figuring this out themselves. HOW CAN ATHLETES BENEFIT FROM SPECIALISED YOGA TRAINING? There is a long list of proven benefits and quality research coming out now about yoga

and meditation for sports performance. Some of the more obvious benefits are improvements in breathing (depth, control and strength), reduced inflammation, reduced pain, improved sleep, improved immunity, mental focus, relief of depression and anxiety, boosts in confidence, better balance, healthy cartilage and of course maintaining a healthy spine, to name a few. I would urge athletes to look for a teacher who understands (and preferably practises) their sport, because then they will really be on the same page. But a sensible yoga teacher who is adaptable and has a good knowledge of biomechanics and the nervous system can also be effective if they are open to adaptation. CAN YOU PROVIDE US WITH EXAMPLES OF THE DIFFERENT YOGA TECHNIQUES AS APPLIED TO DIFFERENT SPORTS? If you look at the common movement patterns of the sport and the typical injuries and body imbalances that need to be considered, there is a lot to be discovered. For example, an ultra distance runner needs to maintain good breathing posture as they get tired, so we would focus on

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champions are deeply in tune with themselves at all levels. Like yogis, they balance the forces of pushing and yielding.

shoulder and thoracic spine position to maximise breathing efficiency. Whereas a swimmer’s, or let’s say a boxer’s, posture is completely different. I would not apply the same methods. We must also look at scheduling of the sport. For example, endurance sports are based on conditioning by repeatedly ‘breaking down’ the body and recovering. This is usually done in a specific and scientific way through what is known as periodisation, so there will be periods of intense training often in the build-up to an event, followed by a tapering off and a break to rest just before an important event. Yoga practised in its traditional form is usually pretty much the same day in and day out. A targeted yoga practice for this endurance athlete would need to vary according to training schedules or competitive seasons. The off season is the time for strong ‘workout yoga’ practices and working on body alignment, but during the heavy training periods, gentle passive reclined stretches, inversions and restorative yoga will be best. TELL US A BIT MORE ABOUT YOGA PHILOSOPHY AND SPORTS PSYCHOLOGY – WHERE DO THEY MEET? In the process of writing, I realised that I had started an enormous undertaking. It is a vast field when you include the psychological aspects of performance. Some days during writing, I felt that I had bitten off more than I could chew, so I focussed on the places where I found congruence between sports psychology and traditional yoga philosophy. I then used my own experience as a guide. Take, for example, the yoga concept of mental equanimity, which is known as composure in sport. The modern cognitive behavioral therapy and neuro-linguistic programming are based on the idea of changing unhelpful habits of thought which is the same as the idea of unravelling and removing ‘samsara’

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HOW CAN YOGA TRAINING HELP FACILITATE RECOVERY FOR ATHLETES?

(the mental imprints) to refine and improve the mind, as taught in Eastern traditions. I was also really inspired by some of the champion athletes I worked with. When I was in the India team, I realised that being a top athlete requires such a high level of dedication, discipline, commitment, self-enquiry and, interestingly, a kind of ‘surrender’ of ego. These are all the actions and attributes of a true yoga aspirant. For a more conventional mind, I would suggest that the attributes mentioned here are also the keys to entry for the special mind-body state known as ‘flow state’ or being ‘in the zone’. The greatest athletes (and yogis) operate from that place regularly during training and competition, and that is why they are so good at what they do. It is also what makes us want to watch sports – for those moments of transcendence. Some of these super athletes are on their paths to becoming masters in their own way. The work they do makes them masters of their craft, and it also develops their characters, their minds and their hearts. This is what we call sportsmanship, so it is all actually easy to grasp for conventional sports lovers. Some athletes operate in harsh ‘no pain, no gain’ mindsets - which disconnect the mind and dominate the body. It is not very sustainable in the long term, while the more successful

If we look at injury from a purely musculo-skeletal perspective, maintaining a healthy range of movement in the joints and a healthy balance of tension - through the webs of fascia that form the structure of the body - prevents overuse injury. There is plenty of science surrounding this, so you could say that physical yoga, along with strength and conditioning training, can form part of ‘prehab’, the prevention before the injury occurs that would make rehab necessary. However, injuries do happen, and some sports are so tough that an athlete may be in an almost constant state of dealing with injuries and niggles. Yoga tools work by improving the circulation of blood, lymph, oxygen, waste, digestion - all of which speed up recovery. More importantly, true yoga builds and moves a subtle energy known as prana or chi. It also develops a sensitivity and awareness to one’s own body, so that we begin to listen to the warning messages that our body is sending. Along with all these amazing benefits to be gained from yoga, there are some risks. It is a reality that people do get injured in yoga classes, and that gives yoga a bad name. This is a reality that many yoga teachers are not so willing to face. Yoga is a powerful technology, and it is also a subtle art that takes some time to learn. It is also very important to first do no harm, and chapter 5, titled ‘Yoga Alignment Re-defined’, is about practising in a way that is sustainable and safe. For more information or to get in touch, visit www.yogaforsports. co.za or contact 082 642 5256.

FITNESS

THE SIX PILLARS OF A Successful Health & Fitness Journey

f you’re anything like me, you’ve had a complicated relationship with fitness. You’ve changed your cellphone wallpaper to a motivational fitness quote (probably something along the lines of “Success is what comes after you stop making excuses”); you wander around the gym confused and staring at the equipment without doing much; and you’ve tried to convince yourself that you don’t sweat; you sparkle. But when you look at some of the gym bunnies around you who really are sparkling, the truth couldn’t be more obvious… You need a little bit of help! It’s okay, you can say it: you need a team cheering you on and giving you guidance. Enter team JEFF.

space where you can reach out, take a risk, and find a safe and supportive environment,” shares Meintjes. Whether it’s through their JEFF Life community, one-on-one coaching, exciting challenges or enlightening courses, you’ll never find yourself without the genuine and compassionate support of others daring to achieve their goals. Available across 54 countries, these offerings are made more accessible and efficient than ever by being virtual in nature yet human in their ability to encourage, empathise and motivate.

In an interview with international sports conditioning specialist and founder of JEFF, Johno Meintjes, we had the opportunity to find out what makes the JEFF community so successful at facilitating the average Joe’s journey to fit and fab. As we chatted, it soon became apparent that JEFF approaches this journey to health and fitness with six key principles that serve as the foundation from which they springboard their community to success... COMMUNITY “The JEFF community is about surrounding yourself with like-minded people who will be there to support you through the highs and lows that come with pushing yourself. It’s a virtual 62 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

love when the moment calls for that as well. We try to be that long-lost friend who knows how you tick and pushes those triggers to motivate you.” ACCOUNTABILITY With community comes accountability, which is the backbone of any successful endeavour. If this is an area where you know you could use some help, JEFF’s 1-on1 Personal Coaching Programme will perhaps be the most meaningful approach to your progress. In the ultimate show of support, you’ll be paired with a personal coach who will guide you through the nuances of training, nutrition and mindset with their world-class expertise. Meintjies explains further: “You need to build your house on the rocks. The specialised attention of our highly trained coaches provides that foundation for sustainable change that’s able to weather the storms.”

“The community is geared towards giving you a sense of being part of something bigger than yourself,” he continues. “We really listen to each other - showing compassion when it’s needed and dishing out a bit of tough

He explains that clients partaking in the 1-on-1 journey are given nutritional direction and guidance through daily, weekly and monthly plans. Along with these plans, they are educated on nurturing healthy habits whilst being motivated by exciting workouts. This doesn’t mean you’ll be without your greater fitness fam community - it is simply a stronger call to wise time management, mental health, personal responsibility, and vulnerability.

TRUST

DISCIPLINE

When asked about the biggest challenges currently faced by JEFF clients, Meintjes’ answer was easy and immediate. Trust. Trusting your coach and the community enough to be vulnerable; trusting the process; and trusting that the risk will be worth the reward. “The journey to health and wellbeing can be a daunting and demanding one that calls you to be the best version of yourself, and one of the first things you’ll need to come to terms with is that the team knows what they are doing, and they have your best interests at heart. The system has been proven tried and true, and your instructors are all prolific athletes in their own rights, with the training and experience to level up your game,” he shares.

“You need to realise for yourself that this is what you want, and then it requires discipline to make the necessary changes,” shares Meintjes. His idea of achieving that coveted lifestyle is simply consistently showing up as the best husband, father, friend and colleague that you can be. Start by finding balance in your own life, and then allow the goodness that reaps to inspire and motivate others to do the same. The journey has to be a personal one that spills out to your public life.

CONSISTENCY A close second in terms of the challenges encountered by the JEFF team includes consistency. You won’t always be motivated to workout or eat well, but if you cultivate sustainable habits you will keep going! You show up time and again because you love your body, not because you hate it. The transformation of your body and mind don’t happen overnight - the success lies in consistency. Perhaps some of the greatest tests of consistency are those of the 21-day challenges. These powerful plans led by JEFF’s world-class coaches dare you to join them on 21 days of sweat and success. During these virtual experiences, you will be given a plan to match your nutritional needs to your workout, and you’ll be grouped with seven other individuals on the same journey for support. It’s you against the person you were yesterday in this epic battle to become the best version of yourself.

“In order to be more disciplined, you need to get comfortable with being uncomfortable. By definition, exercising this virtue will never come easily to you. Instead, you must train your body and emotions to submit to your will. You defer the comfort and pleasure of the moment to reap the benefits later. Start small, start where and how you are, and make those short, simple, and easy steps that snowball into the bigger ones.”

EDUCATION “We have recently added courses to our offering as part of our commitment to being a continuously learning and growing community. We need to open a dialogue about the things we don’t necessarily like to know or speak about as individuals. This includes mental health, nutrition, body dysmorphia, etc.,” shares Meintjes. “Change is the end result of all true learning.” – Leo Buscaglia Learn and grow over the span of 14 days under the knowledgeable guidance of expert course leads while you’re cheered on by your virtual accountability group. While health and wellbeing can easily be an uncertain space riddled with lies and hype, these courses promise to deliver manageable portions of information to deepen your relationship with fitness and nutrition. Make exercise your happy hour with JEFF’s exciting range of offerings to take you from dull and drab to fit and fab! For more information or to join the JEFF community, visit www.jeff.fitness.

BEAUTY

FEED YOUR HAIR By Mpho Masenya When you do a Google search for ‘hair food’, you’ll be met by a plethora of hair care products like conditioners, creams, protein packs and even hair fertilisers, all aimed at keeping your scalp and hair in a healthy condition and promising miraculous growth and other benefits. But did you know that a nutrient-rich diet can have a bigger impact on your hair health than topical treatments?

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BEAUTY

everal factors influence our hair growth cycle and pattern of hair loss: our environment, life events, ethnicity, genetics, weather conditions, nutrition, hormonal balance, stress and anxiety and overall health status. Although most of these factors are outside of your control, your diet and nutrient intake are well within your reach to change. Here are some of the key nutrients, vitamins, oils and herbs we need in our diets to nourish and feed our hair from the inside…

wheat germ and pumpkin seeds to your diet for more of this potent mineral, or consider supplementation. Vitamin A

FOLLICLE FOOD

Our cells need vitamin A for growth, and our hair follicles are no exception. Vitamin A can help the skin to produce sebum, which is our own natural scalp moisturiser - reducing dandruff and itchy skin. Try incorporating orange fruit and vegetables (carrots, sweet potatoes, pumpkin and mangoes) into your diet.

Vitamin D

Vitamin C

Vitamin D plays an important role in stimulating new and old hair follicles. When there isn’t enough vitamin D in your system, new hair growth can be inhibited, which is why many experience stunted hair growth during the winter months. Try to spend some time in the sun to absorb more of this beneficial vitamin, or conside additional supplementation.

Vitamin C helps the body to absorb iron - a mineral necessary for hair growth - and to improve blood flow to the scalp and prevent hair breakage. Try eating more berries, guavas, citrus fruit, broccoli and leafy greens.

Omega 3 Fats provide essential proteins and nutrients to your hair follicles and skin, and can help to promote scalp circulation, which may trigger hair growth. Omega 3 fatty acids also aid in preventing the inflammation of the hair follicle - which can be a factor that contributes to hair loss.

Moringa This versatile age-old herb is used for multiple health remedies, and also acts as a super enabler for hair growth. Moringa is loaded with vitamins A, B, C and E, iron, zinc and essential amino acids and antioxidants that are responsible for nourishing your hair, and can be enjoyed as a drink, incorporated into your favourite dishes or applied topically as a hair mask.

Collagen promotes the growth of the hair follicle, and can help to curb early signs of greying hair. Foods that can assist your body with natural collagen production are bone broth, egg whites, berries and citrus fruit. Biotin B vitamins can help to increase the flow of oxygen to the hair follicle and the scalp, which supports hair growth from the root. Try eating more egg yolks, nuts, bananas, cruciferous vegetables, sunflower seeds, spinach, avocado and pistachio nuts.

Remember to hydrate with water! When all is said and done, water still remains one of the best ways you can nourish your hair from the inside. SCALP SUSTENANCE

Zinc plays a role in tissue growth and repair, and can help to keep the oil glands around the follicles working properly. Try adding legumes, beef, spinach,

HAIR HERBS

Collagen

Water

Zinc

overall protective layer: • Olive oil • Avocado oil • Grapeseed oil • Argan oil • Castor oil • Baobab oil • Marula oil • Jojoba oil

Our scalp is the foundation for healthy hair growth, which is why it is essential to treat it with care and nourish it with healthy oils. Consider applying these oils to give your hair a boost in moisture, nutrients, essential fats and an

Ashwagandha This potent herb found in parts of Asia and Africa combats free radicals to protect your scalp and hair follicles, helping to promote healthy hair growth. Where hair is concerned, beauty definitely comes from within. If you would like to take the first step on your journey to cultivating healthy tresses, you can start today by being intentional about eating a balanced diet, getting a healthy dose of nutrients and vitamins, feeding your hair with sustenance, and staying hydrated. It won’t be long until you start to feel better, look healthier, and see improved hair growth and lustre. Feed your hair from the inside, and you’ll soon be head over heels for your naturally beautiful appearance!

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BEAUTY

A HEAD ABOVE THE REST By Liesl Lamprecht

f you’ve been tangled up in your social media feed, enviously scrolling through an endless stream of photoshopped models with shiny tresses, you’re probably wondering how you can ever get rid of your dry, damaged and dull bedhead. While genetics plays a key role in the appearance of your hair, things like diet, weather, pollution, hair care, overconsumption of alcohol and excessive stress can all have an impact on the state of your crowning glory. It’s not all doom and gloom, though: With a proper hair care routine, you can bounce back from your bad hair day and take the next step on your journey to a sleek, bouncy and manageable head of hair. Even if you’re hiding your face behind a mask, with a bit of nourishment and nutrition, you can flaunt your flowy locks and be the mane attraction at every gathering!

NATURAL HAIR CARE 101 First things first: toss out the toxins and jump on board the natural beauty train as I guide you through a crash course on natural hair products. Although conventional shampoos and conditioners may clean the hair effectively, their harsh chemical ingredients can strip your scalp’s natural oils and cause skin irritation, dryness, deterioration of the hair

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follicles and hair loss. Natural cleansing products are gentle on the hair, scalp and skin, and can be used without the concern of these potential side effects. Due to the absence of synthetic foaming agents, natural hair products won’t produce as much lather as conventional shampoos. However, that doesn’t mean your hair isn’t being properly cleansed; rather, it is an indication that your natural oils aren’t being stripped from your scalp. While the initial switch to natural beauty products might not make your head feel as squeaky clean, the long-term use of gentle formulas may help your hair to hold on to its natural oils for a softer feel and an enhanced natural radiance. Natural ingredients in hair products can gently provide the vitamins, minerals, oils and botanical extracts your scalp and hair follicles need. From stimulating new hair growth to enhancing overall texture and hydration, common naturally moisturising ingredients like almond oil, ginseng oil, jojoba oil, coconut oil and aloe vera are especially great for enriching your hair with a generous helping of nutrition. Natural shampoos and conditioners are also environmentally-friendly. The harsh synthetic chemicals found in conventional hair products are replaced with eco-

friendly, natural and biodegradable ingredients that won’t pollute our waterways or cause damage to natural ecosystems. Natural hair care products are mostly also: • Hypo-allergenic • Suitable for sensitive skin • Cruelty-free • Made with a pH-balanced formula (this ensures that the product isn’t too acidic or alkaline) The transition period can take a few days, a couple of weeks, or a few months before your hair adjusts to the feel of the new natural formula and stops feeling waxy or weighed down. Initially, your scalp will overproduce natural oils to compensate for the oils that were stripped when you were using conventional chemical shampoos. After your hair adjusts and the residue of the old products is long gone, your scalp may end up producing less oil than it did before switching to natural beauty products, looking healthier, bouncier and glossier. Now that I’ve covered the benefits of natural hair care, let me jump straight to the hairy bit: how best to take care of your hair! Summer is here, and after a long year you might be feeling more than ready to let down your hair and have some fun in the sun. Here are a few hair care dos and don’ts to help your luscious locks stand a head above the rest…

DO • Wash your hair regularly. The frequency of shampooing depends on your hair type and texture, the level of your physical activity, and personal preference. If you have oily hair or an oily scalp, wash on alternate days; if your hair is extremely dry, try to wash two or three times a week. • Opt for chemical-free products. Try to buy gentle shampoos and conditioners that are free from sulphates and parabens, and that are well-suited to your unique hair type. • Apply conditioner. This hydration hero is a crucial step after every shampoo wash, and can help to protect against environmental aggressors and heat styling. • Mask up. Not only should you wear a mask on your face, but your hair should also be nourished with a conditioning mask once a week. A hair mask can offer deeper hydration and repair, leaving your hair looking lush and shiny. Leave in a heavy-duty conditioning product for up to an hour before rinsing. • Be gentle with wet hair. Wet hair can be extremely fragile and prone to breakage. Use your fingers or a wide-toothed comb to gently detangle the knots. Traditional towels are rough on your hair cuticles, which is why towel drying can cause plenty of damage over time. One of the latest haircare hacks is to use a soft old t-shirt to scrunch up the excess moisture from your hair gently. You can wrap your hair in the t-shirt and leave it in for a while to dry naturally. This method causes less damage to your hair, and is a great companion to air drying. • Treat your hair to pre-wash oils. Coconut oil, almond oil, olive oil, and argan oil treatments contain nourishing minerals, vitamins, and essential fatty acids that help strengthen your roots and restore the moisture content of your hair to help combat split ends. • Get regular trims. We all hate this piece of advice, but that won’t make it ring any less true. Regular trims keep those split ends that make your hair look frizzy and damaged in check, making your hair healthier in the long run. • Maintain a healthy lifestyle. A healthy diet with nutritious foods and plenty of water will help to boost your hair and scalp health and lock in the moisture and hydration that comes from within. • Give your hair a break. Every once in a while, going an extra day or two without washing or blow-drying can do wonders for your hair. • Support your hair with supplements. Omega 3 fatty acids and zinc can help to improve your scalp and hair follicle health. • Protect your hair at night. You can protect your hair from breakage at night by wrapping it up in a satin or silk scarf or bonnet. A satin pillowcase will also do the trick if you prefer to leave your hair free while sleeping.

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BEAUTY DON’T • Shower in water that’s too hot. Extremely hot showers can strip your scalp of its natural oils and be damaging to the hair shafts.

• Eat too many fatty foods, or drink too much strong tea or coffee. A diet rich in fatty foods can make your hair look greasier, while strong tea and coffee may contain stimulants that increase the activity of the sebaceous glands. • Overbrush. Brushing your hair spreads the sebum on your scalp down the length of your hair, making it appear greasy. So, if you want your hair to stay cleaner for longer, avoid overbrushing your tresses. However, it can be good to brush the natural oils from your roots to your tips for natural moisturisation before washing your hair.

• Go overboard with product quantities. You don’t really need that much shampoo to cleanse thoroughly. Try to keep your quantities conservative by only using enough product to cover your hair – usually about a twocentimetre-wide blob. • Style excessively with heat. Allow your hair to air dry or t-shirt dry whenever possible. Also, avoid pressing your hairdryer too close to your hair or scalp in an attempt to make it dry faster or straighter. This will cause the hair shaft to inflate and the outer layers to curl up, giving your hair a frizzy appearance.

When you’re shopping for natural hair care products, it’s good to have peace of mind that your range is not only good for your hair, but also for the planet. Dry Shampoo Love it or hate it, dry shampoo remains a good choice for those days when you really don’t feel like washing your hair. Plus, it’s a great water saver, making it an environmentally friendly option to stretch out the time to your next wash. One of the biggest critiques of dry shampoo is that it leaves a light greyish powder residue that’s especially visible in darker hair. Luckily, there are tons of hair products on the shelves these days, and you can find your fit by purchasing a dry shampoo for dark hair. Remember to read the ingredient list to check that it’s cruelty-free, palm oil-free and 100% natural (free from parabens and sulphates). Shampoo & Conditioner Bars

• Use harsh chemical ingredients. Shampoos and conditioners with harsh ingredients like ammonium lauryl sulphate or sodium lauryl sulphate should be avoided like the plague. • Be fooled by product prices. Remember: just because a product costs more, doesn’t necessarily mean that the quality of the hair care formula is superior. Do your research on proper hair care products and ingredients to look out for or avoid before shopping for your washing winners.

SHOP THE RECOMMENDED PRODUCTS IN STO R E , O R S C A N THE QR CO D E TO B U Y THEM ONLINE

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ECO HAIR CARE

The great thing about shampoo and conditioner bars is that they’re consciously produced with reduced impact personal care packaging, and are gentle on both your hair and the environment. Moreover, if you travel often, you can say goodbye to liquid restrictions and cosmetic bag spills! Wellness Warehouse has a number to choose from, based on your personal hair care needs, and caters to normal, dry and oily hair types. From the soothing scent of Grapefruit & Rose Geranium to the creamy caress of Cacao Butter & Coconut, there’s a shampoo bar to match your mane. The naturally nourishing ingredients in these beautiful bars are also: • Sodium lauryl sulphate-free • Sodium laureth sulphate-free • Artificial fragrance-free • Artificial dye-free • Artificial colour-free • Proudly local • 100% natural • Eco-friendly (reduced water usage in production) Wellness Shampoo & Conditioner If the jump from liquid to solid shampoo and conditioner is a bit too much for you, Wellness Shampoo and Conditioner are also great all-natural, consciously produced, vegan and cruelty-free products to nurture and nourish your hair – they even come in travel sizes!

GREEN LIVING

H E A LT H , H O M E & HAPPINESS Create a healthy, thriving working environment at home By Jenna Nel

hh, 8 am…the time to change from your night PJs into your day PJs. Working from home certainly has its perks - lunch is at 9 am, Zoom meetings only last 40 minutes before they’re automatically ended, and you suddenly get along with your coworkers much better. When cultivated correctly, your home office can be a sanctuary of quiet (or you can blast loud music; no judgement) and a healthy habitat that caters to both your needs and those of our planet. Spruce up your office space with these top tips for living and working well at home…

EMBRACE YOUR WORK SPACE Reduce, Reuse, Recycle It’s easy to forget about all the little bits and pieces we waste when we’re working away in the comfort of our exclusive office space. That sticky note propelled at the bin, the paper towels to clean up the coffee spills, the dozen or so pens used once then left to dry out…

Here are five easy changes you can make: • Ditch the sticky notes and put up a whiteboard • Set up recycle bins nearby • Compost organic waste • Use one pen at a time

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Cut the Paper

Office Plants

Paper is one of the chief ecoantagonists of the workplace, to such an extent that it has to have its very own segment. In so far as possible, try to conserve energy, paper and damage to the environment by going paperless. Ditch the printer with its unrecycled ink cartridges and switch to the digital domain.

These little green machines have the power to boost oxygen levels in your space and reduce carbon dioxide and formaldehyde. While your little office space may not have an abundance of natural light, many species flourish in environments low on light.

If you’re not quite ready to let go of your printer, consider using it in the most eco-friendly way possible: • Recycle your ink cartridges (or buy remanufactured ones… they’re also cheaper!) • Buy refillable ink cartridges • Print double-sided • Reset the margins on the documents you’re printing • Use the ‘fast’ or ‘draft’ settings when you print…this uses far less ink! • Avoid colour printing, as this uses much more ink

Work with Green People No, I’m not talking about aliens… I’m merely suggesting that you might want to partner up with more like-minded co-workers! Brands, companies and individuals who share your desire to create workspaces that are conscious of the effect they are having on the environment. Use the opportunity to support and learn from each other.

Here are some pretty additions to cheer up your cubicle: • • • • •

Boston Fern (Nephrolepis exaltata) Purple Shamrock (Oxalis triangularis) Umbrella Plant (Schefflera spp.) Peace Lily (Spathiphyllum wallisii) Lucky Bamboo (Dracaena sanderiana)

Don’t forget to check if your fun new flora is friendly to your pets! Secondhand is Sustainable Much like its ugly step-sister ‘fast fashion’, ‘fast furniture’ is causing untold damage to our natural world. We consume and discard with no regard for our ever-increasing carbon footprint. Not only are our office trappings largely made of hazardous materials, but they are also being produced overseas and shipped in bulk to our shores. You can help reduce this catastrophe by exploring thrift stores to find the hidden treasure that could be your next favourite desk!

GREEN LIVING

Conserve Energy This is an area where you can make a big difference! While it may be true that we need each and every one of the electronics that we have powered up around us, that doesn’t mean we can’t explore the energy-saving features they have.

• Make sure your devices are ENERGY STAR compliant • Switch from an overhead light to a desk lamp with a low-wattage LED battery • Ditch your desktop and use laptops…they use far less energy • Remove unnecessary energydrainers, like the office mini-fridge (don’t hate me, I’m just trying to help!) • Install a smart thermostat to manage heating and cooling • Finally, at the end of a long day, switch off the lights and all your electronic equipment.

YOUR HEALTHY HABITAT Our physical environment has a significant effect on our health. Whether it’s our physical or emotional states, we need to set ourselves up for success by creating a space that inspires and nurtures us. The Right Light

have profound effects on your productivity. Use a cooler colour like blue or pure white to promote focus, or a warmer hue such as yellow or red for comfort. Alternatively, simulate natural light by selecting a green glow to light your way. Perfect Your Posture The alarming truth is that most people sit for an average of almost eight hours a day, between working and relaxing! Sitting for long periods essentially slows the process of your muscles, breaking down fats and sugars and potentially resulting in cardiovascular problems and obesity. That dramatic statement aside, you may be experiencing pain and discomfort caused by muscular and skeletal imbalances on account of prolonged sitting at your desk. You could be locked into this unnatural position because of an incorrect sitting posture, a poor environment, decreased flexibility, etc.

Accessorise Make sure that you have all the structural support you need to flourish in your workspace. If you’re struggling, consider an ergonomic keyboard or chair. Mouse wrist supports can also significantly reduce painful aching wrists for those who clatter around their desk all day. Spend your money (at your local second-hand shop) on the spaces where you spend most of your time. Conserve Your Energy Just as your electronics need to shut down at the end of your work day, so do you! Your personal wellbeing is a vital factor to your company’s health. A healthy and fulfilled employee is beneficial to company culture and overall productivity. So don’t feel bad to clock off and kick back when the clock strikes 5 pm. When the weekend arrives, consider getting out and doing the things that fill your happy bucket. Whether communing with nature or volunteering for a worthy cause, make sure you are doing that which gives you rest and joy.

Here are a couple of tips for correcting your posture: • • • •

Adjust your chair Place your screen at eye level Rest your feet on the floor Keep your keyboard and mouse in front of you • Take regular breaks • Consider a standing desk

As always, the best light is natural light. Situate your laptop parallel to a window, and use a desk light to soften the glare of your screen. The colour of the lighting can also

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Win

WITH WELLNESS

F I N D F R E E D O M I N N AT U R E

C O N Q U E R T H O S E W O M A N LY W O E S

Win an all-inclusive threenight personal retreat for two in Bodhi Khaya’s Deluxe Courtyard Room! The ecospiritual sanctuary in the Overberg is offering three nourishing meals per day; a weekend schedule of meditation, yoga and chi kung; a one-hour massage per person; and a tree to plant as part of the amazing prize.

Ladies, you’ll have to get in line for this one… Say ‘aloe to the gel that offers effective relief from sleepless nights, stiff joints, strained or inflamed muscles, swelling or bruising, restless leg syndrome, and more. Developed by women, for women, this natural offering is sure to meet you where you’re at on your journey.

To enter, send us an email telling us why you need an escape to nature. Use ‘Bodhi Khaya’ in the subject line.

YO U T I M E Put yourself first with an aromatic hamper of happiness. Unwind from a stressful week with SOiL’s ultrasonic diffuser designed to efficiently expel the therapeutic properties of their certified organic essential oils into your space. Feel your anxiety melt away with their DeStress essential oil blend, or try the Sleep essential oil blend for a deep and restful slumber. To enter, send us an email sharing how you take care of your mental health. Use ‘SOiL’ in the subject line.

To enter, send us an email telling us why you’re in need of some Anara relief. Use ‘Anara’ in the subject line.

PERIOD CRAMPING YOUR STYLE? Salome is not letting that monthly menace cramp your style this time, with their make-your-day giveaway! You can stand a chance to win one of two Salome hampers consisting of a customised Lou Harvey tog bag and discount vouchers for Salome’s Polycos, Heavy Menstrual Bleeding pack, and Menstrual Pain pack, valued at over R2400 each. To enter, send us an email telling us how you nurture yourself during your menstrual cycle. Use ‘Salome’ in the subject line.

PREGNANCY POWER PACK Make the most of your fertility window to create a little wonder! The correct supplementation, diet and lifestyle can make the world of difference when you’re trying to grow your family. Give yourself the best odds with this baby booster box.

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

T’s & C’s Apply

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To enter, send us an email sharing a little bit about your plans for starting a family. Use ‘Supreme Fertility’ in the subject line.

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T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 October – 31 December 2021. Not redeemable online, or on products that are already on promotion.

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FA M I LY

YOU DESERVE A H E A LT H Y R E L AT I O N S H I P By Sihle Masukela

Society is gradually recognising how important it is for individuals to prioritise their emotional and psychological wellbeing. However, while the stigma around mental health is slowly fading, many still don’t equate relationship wellbeing with mental wellbeing. It is when we realise that maintaining a healthy relationship is as important for our mental health as a weekend yoga retreat or a cup of chamomile tea that we will start to cultivate healthy, thriving relationships.

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FA M I LY

Personal happiness is good. Collective happiness is better. One thing I have learnt is that making another person feel good is often the tonic that can make me feel good in return. It takes me out of my own head, and allows me to forget about my own troubles (however briefly), and focus instead on how I can encourage and build up someone else. Communication is the bread and butter of a healthy partnership. Communication is probably the most crucial area you can focus on in the pursuit of a healthy relationship at home. Unsurprisingly, miscommunication – or a lack of communication – hinders problem solving and progression in relationships.

What does healthy communication look like in a relationship? When the chips are down, the advice about what not to do is pretty straightforward: • Don’t yell at your spouse or partner • Don’t use blaming language, such as “You made me feel” • Don’t retreat into passive aggressive silence when you actually have important things to say to each other. Instead, try to: • Take ownership of your feelings and actions • Practise saying something like: “I felt hurt when you said x”. • Tap into ‘mirror neurons’

Mirror neurons Neurons that fire when we observe the same action performed by another are the neural basis for empathy, and the way we tap into them is by making another person feel heard and understood. When we feel genuinely heard and understood, even if the person doesn’t agree with

us, we immediately feel disarmed and more open-minded about having a conversation. So, next time you and your partner are struggling to find each other across the storm of an argument, try mirroring what they are feeling to show that you really ‘get it’. It has to be genuine, though! Mirror neurons may be microscopic, but they are smart enough to tell authentic understanding from lip service. Don’t leave it to chance Good communication is the cornerstone of a healthy relationship, but as any good romantic partner knows, dates are where the heart is. Even if you’ve been married for 20 years, prioritising regular date nights with your spouse will only improve your relationship. In fact, unless you make the necessary effort to build quality time into your relationship, you and your partner run the risk of becoming housemates only.

will the happiness of our loved ones, and probably that of everybody else in our circle. It has the power to increase happiness for everyone with whom we interact… And who doesn’t deserve that?

ABOUT THE AUTHOR

Sihle Masukela is the author of The Date Night Journal (JDoubleD Publicity, 2021). She is also a lawyer and the founder of the non-profit African Mama and Baby Foundation, which provides aid to mothers and newborn babies from indigent communities across South Africa. For more, visit www.sihlemasukela.com.

Diarise your dates. List them as regular calendar items. Make them as important as a salary review meeting with your boss, your child’s doctor’s appointment, or meeting with a major financial investor. Also be intentional about setting aside times for you to sit down together to reflect on your relationship and to address matters of the heart. These sessions can become great ways to raise those things you wouldn’t ordinarily raise during the hubbub of your busy daily routines, and they can go a long way in ensuring that the lines of communication between you and your partner remain open. I firmly believe that as much as we owe it to ourselves to be conscientious about our own mental health, we owe it to both our partners and ourselves to consciously nurture our most cherished relationship. If we manage to do this, not only will our personal happiness increase, but so

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WELCOME, BABY! N O W W H AT ? What to Expect in the First Six Weeks By Tasha Perreard

ou’ve been waiting for and dreaming about this moment for months, maybe even years. The emotional and physical preparation combined with imagining what your little one’s face will look like when you meet for the very first time has culminated in a moment of joyous anticipation – welcome, baby! Your baby has finally arrived, yet all the preparation, reading and researching you’ve done over the last few months feels superfluous. Why? Because nothing can really prepare you for that heavenly moment of holding your baby for the first time and starting the incredible journey of parenthood.

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So, what do the first few days and weeks of parenthood look like? They can be exciting, exhilarating, exhausting, raw, beautiful, heartbreaking, nerve-racking, humbling, overwhelming and magnificent. Here are a few things you can expect in the first six weeks… Skin-to-Skin Contact Ideally, there should be minimal separation between mother and baby in the first few days and weeks after giving birth. The best way to keep this connection is to have the naked baby (nappy on!) lying on mom’s bare chest for skin-to-skin contact.

Skin-to-skin has several benefits. It: • Calms and relaxes both mother and baby • Regulates baby’s heart rate, breathing, temperature and oxygen levels, helping him or her to better adapt to life outside the womb • Enables colonisation of baby’s skin with mom’s healthy bacteria • Stimulates the release of hormones to support breastfeeding and mothering

If the mother is unable to have skin-toskin contact with her baby, the baby can also be laid on the father or other parent.

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Breastfeeding Your milk usually comes three or four days after giving birth, when your colostrum (a nutrient-rich fluid produced immediately after giving birth) changes to mature milk. This stage is characterised by very hard, full and uncomfortable breasts, and is often accompanied by intense emotions, tears and feeling incredibly overwhelmed. This is normal, and will pass! Applying heat before and cold packs or cabbage leaves after breastfeeds can help to soothe your achy breasts. Painkillers like Panado and Nurofen can also be taken when needed. Due to COVID-19, mothers are being discharged from hospitals earlier than normal, and are therefore not getting sufficient help. If you are struggling with breastfeeding in any way, it is vital that you contact a certified lactation consultant as soon as possible. How often should I breastfeed my baby? Your baby may be very sleepy in the first few weeks, so you will have to wake him or her for breastfeeding day and night. Wake your baby at least every three to four hours to eat until he or she shows good weight gain, and feed on demand for the first few weeks until your baby is back to birthweight.

A few additional pointers and information about breastfeeding: • The more frequent stimulation there is at your breasts, the more milk you will produce. • The time between feeds applies from the beginning of the feed, and not from when you finish the feed. • Feed your baby from both breasts per feed so that they are both drained and stimulated as often as each other. • Your baby may fall asleep after the first breast. So, stop and change your baby’s nappy, and burp and wake him or her up again to feed from the second breast.

How do I know if my baby is getting enough milk? Your baby should be having three to four bowel movements a day, and producing six to eight wet nappies a day (poos included). Your baby’s first poo will be black and sticky (meconium) and as the days go by, the colour will become lighter until it eventually turns a Dijon-mustard yellowy colour. Check and/or change your baby’s nappy every time you’ve breastfed (every two to three hours), and apply bum cream to their nappy area after every nappy change. Your baby’s poo will be runny and may be grainy or seedy. Babies have a habit of weeing and pooing on their parents, so don’t leave a nappy off for too long! Regular weigh-ins at your nearest baby clinic are highly recommended to ensure that your baby is picking up sufficient weight (ideally 20 g – 30 g per day). Your baby should be content between feeds, and if you are struggling to settle your baby, please check in with your paediatrician or clinic sister.

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Sleep

Postnatal Depression

Your baby will get his or her first vaccination during the hospital stay. The hospital will administer oral polio drops and inject the BCG (TB) vaccine in the upper right arm. This may cause some hardness under the injection site, and may develop into a blister - which can resemble a spider bite. This only presents itself four to six weeks later. Often the blister pops and oozes, and you can then apply some gauze and micropore. Do not squeeze or lance it or put antiseptic cream on it. It may take a few weeks or even months to heal over.

First things first: do not compare your baby to anyone else’s!

There is no doubt that the COVID-19 pandemic has exacerbated postnatal depression for many new mothers. The first step is to recognise there is a problem, and to reach out for help. There is no reason to be ashamed. Most of us live fast-paced lives and there is plenty of pressure from society and social media to be a certain kind of parent. If you have had previous episodes of anxiety or depression, reach out for support before your baby arrives. Counselling, support groups and starting with the right medication can help significantly. Plus, there are various medications that can be taken during breastfeeding that won’t affect your baby.

The next vaccinations your baby will need will be at six weeks old. You can go to your closest baby clinic for these to be administered by a clinic sister. There are numerous government and private vaccines available in the first two years of your baby’s life, which you can discuss with your paediatrician and clinic sister. A hearing screening should be offered to you by an audiologist in hospital, and if this is not the case, you should return to the hospital within the first few weeks to have this very simple, non-invasive screening test performed.

Some babies sleep through from three months, while some only start at three years - so it varies greatly. Your baby won’t sleep through for the first few weeks or months, and you can expect at least two to three nightly feeds. A few things to keep in mind for mom and baby’s sleep hygiene:

• Put your baby to sleep in the place where you will get the most sleep. This may mean next to your bed in a bassinet (Moses basket) or maybe in his or her own room with a monitor. • Babies should be positioned slightly elevated and lie in a half back/half side position. They can be positioned with wedges, rolled up blankets or the NurtureOne Cushion. Note: your baby should never be positioned tummy down. • Avoid putting too many layers on your baby and overheating him or her. • Keep the temperature of your room cool (between 18˚C to 20˚C). • Co-sleeping is safe only if done in a safe manner: - No heavy blankets or duvets should be covering your baby. - Co-sleeping should only be done in a bed, and not on a sofa. • You are not spoiling your baby if you are co-sleeping with him or her. During the fourth trimester (first 12 weeks), your baby will need a lot of support from a well-rested momma. Try and get some sleep in between feeds, especially during the day. • Initially, babies can be more awake at night. They tend to get their days and nights confused during the first few weeks, but they do sort themselves out after that initial period.

Signs of postnatal depression: • Feeling irritable and confused, anxious, helpless, inadequate, scared and panicky, and ashamed or guilty • An inability to leave the house or have visitors over because it is too overwhelming • Feeling like you don’t know who you are anymore, and having little interest in anything you used to enjoy • Feeling as if you are unable to cope • Difficulty sleeping and irrational thoughts • Not feeling that you love your baby like you should • Sometimes thinking of harming the baby or yourself

For some parents, the first six weeks are an absolute breeze, and for others it can feel like a tropical cyclone has upended their lives. Every baby is different, and there certainly isn’t any one-size-fits-all advice for everyone. The rollercoaster of parenthood can be wild and wonderful, and the key is to not do it alone. Gather all the support you can from family, friends, health professionals and any other people in your life who offer to help. Embrace the journey and enjoy the ride!

ABOUT THE AUTHOR Tasha Perreard is a registered nursing sister, an internationally-certified lactation consultant, and mom to seven-year-old twin girls and a four-year-old boy. She is the owner of The Well Mother and Child Clinic in Rondebosch. The Well Mother and Child Clinic is a well baby clinic offering antenatal classes, weigh-ins and growth monitoring, lactation support, advice about settling fussy babies, establishing routines and starting solids, and solutions to sleep issues, amongst other baby- and parent-related issues. The clinic also provides vaccinations in line with the South African National Guidelines as well as the private vaccination schedule. Visit www.wellmotherandchildclinic.co.za for more. 82 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

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LESSONS IN LEADERSHIP By Veli Ngubane

here is a popular, often heatedly debated question on the topic of leadership: Are leaders made or are they born? I believe that everyone is born a leader, but whether people choose to be one is complex. Most people’s natural leadership qualities and abilities remain dormant, sometimes forever, because they aren’t challenged – by a situation or their environment – and haven’t found a cause that ignites the desire and activates their call to leadership. An example was the struggle for our liberation in South Africa, where the oppressive apartheid laws to which black people were subjected activated leadership qualities in people, regardless of age, social standing, education or gender. Many people chose to live in the status quo, while others – mighty leaders – rose during this time. Through

their conviction, words and actions, millions of people were mobilised to join them in the fight for freedom. Great leaders inspire people to follow them. Without the liberation cause, there would be no Robert Sobukwe, Nelson Mandela, Winnie Madikizela-Mandela, Steve Biko, Charlotte Maxeke, or Chris Hani, together with many other liberators who sacrificed their freedom and wellbeing. A personal example of ‘cause’ is an Avatar (one of our advertising agencies) story. We didn’t set out to only start an advertising agency. Our cause, our purpose, was much bigger than that: to transform an untransformed industry and build an agency network by Africans, for Africans. The vision was to unite like-minded entrepreneurs across the continent to become a global force in creativity, and this very clear objective was our cause and

vision. It was, and continues to be, the anchor tenet of our leadership strategy. In this era, people misguidedly ascribe the role of leadership to the office or position an individual holds, but the reality is that the title of leader doesn’t automatically make them one – far from it! Today we see people in leadership roles that have neither the ability, nor the values required. The mark of a great leader is the result of an achievement – you cannot be called a leader if you haven’t achieved anything, or if what you have achieved is mediocre, at best. The biblical story of Noah in his quest and cause to save both animals and humans from extinction is a story about leadership. Here’s a quick recap of Noah’s story, just in case you don’t know it… He was an obedient and righteous man who received an instruction from God to build an Ark that was big enough to house a male and female of every species, for a new beginning, because the world had become wicked and God was going to flood the Earth.

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Whatever your religious beliefs, there are some lessons from Noah’s story that can be applied to leadership: • Vision is everything. Noah had to package and share his vision with others to build the Ark. He had to rally people and unite them in achieving a common objective.

• Plans have to be put in place to future-proof your people and your company. It wasn’t raining while Noah was building the Ark, but he knew the rain was imminent.

• You need to be curious and have a problem-solving mindset. What you are aiming to achieve may never have been done before.

• You are never too old to step into a leadership role. In biblical terms, Noah was older than 500 years when he started building the Ark! • You are never too old to learn something new. Noah was supposedly a farmer before he became a ship-builder. • You need to be steadfast in your convictions. Ignore the doubters and the naysayers who tell you that you are wasting your time. • Strength of character is essential to continue believing in yourself and in your ‘why’. People are going to ridicule you, challenge you, and criticise you. • You must be disciplined in order to work hard and long. And have a sense of urgency to achieve what you have set out to do within the timeframe. • But, at the same time, you need to practise patience. Noah took more than 100 years to build the Ark, and the floodwaters did not simply recede on day 41.

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• Practise servant leadership Noah was not building the Ark to save himself, or his family. He was building the Ark because of a cause: to save humanity. • Both mental and physical health and strength are imperative to accomplish the end goal. • Be focused Direct all of your energy and dedication into accomplishing the task at hand. • You have to be tenacious. When the going gets tough, and you are floundering, pick yourself up, dust yourself off, breathe deeply, and carry on. Iya phambili! • You always need to be prepared. Don’t miss the boat!

Leadership is not a onceoff occurrence, but a lifetime commitment of lived values, discipline, determination and principles. It takes patience; whether a company, or a country, it takes time to lead people to a different, ‘better place’. It takes perseverance, too, because the results will not be immediate. A saying that captures this is by the Chinese philosopher Confucius: “The man who moves a mountain begins by carrying small stones.” Leadership is about putting in place the small actions that will ultimately lead to fulfilling the bigger goal. And while you are working on one goal, you will have other streams of change you are working on at the same time. The leadership journey is a constant juggling of balls, and keeping them all in the air at the same time. And when one set of balls comfortably falls into place, do not forget to celebrate the milestone – no matter how small. Each little win contributes to the vision. My leadership journey has been an interesting one, with the various companies I have founded and run, to the board positions I have occupied. At the age of 37, I am part of the ‘transitional generation’ who were at a school-going age at the time of the democratic transition in 1994. Initially I attended Mantshangula’s black-only school in KwaDlangezwa in Zululand. It was a Bantu Education system – a racialised schooling system engineered to limit the potential of the black majority. I then moved to Empangeni Preparatory School, a Model C mixed-raced school in the suburbs. Here, my conditioning and intentional acceleration towards leadership were encouraged. The contrast between the previous school’s conformist view of leadership and a more liberal and expressive one in a new, democratic, schooling system was fundamental in my personal growth. These days, with the internet, we have access to the global community of leaders – make sure you are always learning from them and reading about their leadership styles and approach.

Make sure you place yourself (and your children) in environments that teach you leadership qualities, that give you the freedom to lead, and that provide the necessary skills and foundations to grow. This ‘structure’ was core to my growth as a leader. As a young schoolboy, I was determined to be a prefect or head boy one day, and I focused on developing the characteristics and talents that would enable me to achieve that goal (and I eventually did). You need to set milestones to achieve on your journey. The path of leadership is a journey that many others have travelled, and we should look at their collective wisdom. In Zulu, we say Indlela ibuzwa kwaba phambili - which means that the best way to a destination is to seek reference from elders who have already walked the path. Learn what leaders who came before you have accomplished. Their achievements will guide you and provide inspiration to forge new routes for yourself. As much as we like to think that we are different and maverick, there are universal lessons to be learned from yesteryear’s leaders. The more you study them and their accomplishments, the more you will find commonality in their work ethic, their morals, and their vision, which you can apply to your own life. A lesson I learned from the elders is not to gossip. As a leader, if you have an issue with someone, and something to say about them, you must be willing to say it to that person who is the subject of that discussion. This is an important lesson – an honest, discreet, sincere leader is a leader who people trust. As children, we grew up with stories from our elders in Kwa-Mhlaba Uyalingana, in rural KwaZulu-Natal, of their leadership tales from the University of Ukulusa (goat or cattle herding). Their leadership rite of passage was being able to look after the wellbeing of livestock, and their graduation was being able to control the herd well enough to make sure all the animals were accounted for when they returned to the esibayeni (kraal). This was a lesson in responsibility and

commitment. Another vital lesson learned from ukulusa is to know your capabilities, strengths and weaknesses. There was a common activity of ukuqathwa where the older leaders would challenge peers to fight one another using sticks to showcase their strengths. They would say: “Qhude maniki niki, zindala zombili”, meaning: “Go for it, fight, you’re both of age.” The lesson here is that as a leader, you must know which battles to take on, and be confident of your skills when doing so. Leadership is a constant challenge between competitors, and you need to identify and utilise your strengths accordingly. You need to learn how to take defeat in your stride, and also how to be humble in your victories. It also teaches you respect – to this day I respect all my competitors in business. As a leader, you will lose a lot of battles - but your followers will not judge you by how many times you go down, but by how many times you get back up. Not much has changed in the present day – just like the herder, my sole purpose as a leader is to look after, grow and tend to the people who work in our company. Each day I need to take them to new ‘pastures’, whether it is leading from the front, from the back, or amongst them, so that they follow me. Every day I need to nurture, guide and ‘feed’ them to accomplish great things. And I need to ‘bring them home safe, with a full tummy’ by helping them accomplish their goals with pride and delight.

Excerpted from The Book Every Leader Needs to Read by 48 inspiring local mentors and leaders, published by Tracey McDonald Publishers and available at leading bookstores and online.

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MAPS TO THE UNKNOWN Journeying Inwards with Warren Munitz

arren Munitz, founder of Integrative Coaching, believes that while we all have uniquely different paths to walk and journeys to experience, unlocking our true potential can lead to a life of transcendence and enlightenment. We chat to him about his own extraordinary path of self-discovery… TELL US A LITTLE BIT ABOUT YOUR JOURNEY TO INTEGRATIVE COACHING. WHERE DID IT START? I suppose I never had a traditional career trajectory, and from very early on in my childhood I never really fitted into anything mainstream. Some personal trauma and quite dark experiences

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led me to questioning the purpose of life quite early on. When I left college, I ended up going to India for six months in solitude and meditation. I was meditating for 12 to 18 hours a day, questioning the meaning and purpose of life. I had several out-of-body experiences previously that enabled me to experience a state of oneness with everything. That’s when I started meditating and researching, and just reading and devouring as many courses and books on the subject of spirituality, meditation, self-awareness and consciousness as I could. I was looking to not only recreate the experience that I had, but to find it anew. And that’s what led me on my quest to India and inwards.

WHAT HAPPENED WHILE YOU WERE IN INDIA? My goal was essentially to become a monk. I was very determined: I wasn’t going back home until I found what I was looking for or died trying. The first few months led to an unfolding of this experience of a deeper state of consciousness - one in which there is just an interconnectedness of all life. It was an enlightening experience in which the person I thought I was started to dissolve into the origin of consciousness itself. As I looked inwards, I started to become aware of who was meditating - who was aware of the thoughts that were in the mind. I thought, “If I keep going inward, I’m

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surely going to die. I’m going to let go of this person called Warren - not only my identity, but everything that I know about the world and that will be it.” There was a profound inner peace that was the foundation of this consciousness. Afterwards, when I started to interact with the people around me, I noticed that everyone seemed to be chasing their tails, but that what they were looking for would be found if they were just to sit still and explore inwardly. I eventually realised that finding peace at the foot of the Himalayas in India where there are no distractions around is not that difficult. I thought that there was no purpose here for me, because many people have come and found the same peace at this same place. But maybe my path was to find the same peace within society. So that became the next step on my journey. CAN YOU TELL US WHAT HAPPENED AFTER YOU CAME BACK TO SOUTH AFRICA? When I came back in 2001, I opened a yoga school. That evolved into meditation classes, then into one-onone conversations with clients, which turned into integrative coaching. I essentially went from teaching people yoga poses to having one-on-one conversations with clients. At first, I didn’t realise I was coaching them - it was just a guide or a conversation into their consciousness. So, as my coaching evolved and I started becoming more aware of it and doing other trainings in coaching itself, I began to realise that ‘coaching’ was just a popular name for this kind of work. I mean, you can become a life coach in three weeks if you want, where you just learn a methodology or technique of questioning or goal-setting, but I don’t see that as coaching. For me, coaching is really an experiential conversation about your own consciousness and the relationship you have with that dimension, the exploration of which brings the transformation of ego into realising your authentic self. Most of my one-on-one interactions with clients begin with a conversation about struggle. They struggle with

anxiety, depression, relationships, communication, finances or various other pain points in all kinds of facets of their lives. Most people come with a problem from which they’re seeking relief, and share that they have heard that meditation could help. So, I listen to the pain points and then guide them into exploring what lies behind the root of these experiences and what hidden lessons could they bring. This brings about a transformation of consciousness. CAN YOU TELL US MORE ABOUT YOUR INTEGRATIVE COACHING PRACTICE? Integrative Coaching is for anyone who has some level of emotional awareness, introspection and the willingness to look within. It is an approach that is grounded in direct experience, so on a broad scale, it’s about raising awareness of the individual so that they start to recognise their own patterns of behaviour, thought and emotion, and then guiding them to realise that they aren’t any of those things either. Those are merely the activities that they’re engaged in. The integrative approach is about moving your awareness from the very conscious level – ego consciousness – to expanding it into the unconscious and integrating what comes up, which leads to the underlying state of consciousness, or authentic self. If you only rely on your conscious mind, you rely on only thinking, opinions and interpretations of the world. If you keep holding people in the same frame, position or narrative in your mind, which means you will keep getting the same outcome or result. But if you look inward, you will start to become aware that the person who is irritating you is perhaps reflecting some part of your unconscious dimension that you aren’t aware of. And by integrating that dimension of consciousness, the entire interaction will change.

had and encouraging me to publish this as a resource for others. At first, I created a very comprehensive online meditation course (which is still available on Teachable). It’s designed to teach people who don’t know the first thing about how to meditate to start building self-awareness. Using different techniques, the resource helps people to eventually reach a place where they’re empowered to build a meditation practice of their own. My book helps readers to learn the crucial steps of how to unlock and actualise their greatest potential to create a life filled with love, meaning and purpose. It’s split into three parts: the first is about my personal journey; the second is about the philosophical principles I’ve learned and discovered on my journey (plus how they can benefit you and challenge the way that you perceive the world); and the third is a guide that expounds on the meditation course I previously mentioned.

WIN ! Send an email to win@wellnesswarehouse.com letting us know why you’re ready for your journey inward, and you could WIN 1 of 10 copies of The Infinite Spark. Use ‘Warren Munitz’ in the subject line.

Warren Munitz is the founder of Integrative Coaching, where he has developed his own unique coaching approach he calls integrative coaching, wherein by engaging with the unconscious mind one can heal and transform one’s life. As a qualified and experienced Master Executive Coach and Master NLP Coach, he has studied many different forms of meditation, yoga, philosophy, empowerment, psychotherapies and esoteric paths. For more information, visit www.integrativecoaching.co.za.

TELL US MORE ABOUT YOUR BOOK, THE INFINITE SPARK I wrote The Infinite Spark because so many clients were asking me to write down or record a conversation we

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EMBRACING THE MESSESSARY Escaping digital perfectionism in a world gone online By Maria Kostelac

ing. Swoosh. Buzz. Flash. Nudge Nudge Nudge (reminder to breathe). Water droplet (must be mom!). Ring Ring Ring (I’ll call back). Banner. Calendar reminder (I thought that was cancelled! What’s going on now… texting Brady to check). Breaking news (Oh! What’s that about?). Bloop. Tap Tap Tap. Buzz... Buzz... Buzz... If this is your tech-reality, then welcome to the family! You’re in vast company. Perhaps, like me, you’ve accumulated it into your world in an ad hoc fashion downloading all manner of apps and possibly following

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the odd fad. The last year (plus) of the pandemic has not helped. But it’s not like we were particularly digitally feng shui’d before the days of isolation, anyway. “So what now?” you ask. “I’m not sure I’d wish to keep pace with what these systems are doing to my day.” Easy now. Let’s take a moment to explore our e-motions. Consider which of the statements below ring most true to your current experience with technology. It’s likely a mixed bag.

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GRATITUDE I am grateful for all tech helps me to do and be today. ENJOYMENT I experience joy when I am online, accessing helpful systems and services. ACCOUNTABLE I automate what systems I can to create ease and flow in my life. RESPONSIBLE I see technology supporting me in the relationships, partnerships, responsibilities and pastimes of my life. ASPIRATIONAL I feel engaged and alive in applying technology to the process of living the life I most desire. HOPEFUL I plan to build an online business. LOST I don’t know what half the stuff loaded to my device/s does. GUILTY/ASHAMED I’ve not reckoned with the costs of what I’m not using. RESENTFUL I resent the amount of time I’m ‘wasting’ online. HARASSED I ignore all the notifications but then have to handle a backlog. INTIMIDATED I consider the technical stuff (like ‘security’) to be outside of my mental reach.

From this point of awareness, you’ll likely have a strong intuition about what you need to do next. If you don’t, respect where you’re at right now. Know that you can trust yourself to shift as opportunities to do so easily arise. Also, enjoy each moment of engaging your so-called digital ‘mess’ - knowing what feeling you’re wanting the transformation of it to hold. Because emotions are an integral part of our experience with technology, it’s important to realise how much gratitude you feel for what beauty, creative capability, entertainment, education, relationships, ease, time, business opportunities, service-access, insights, important information, practicality and profound conveniences technology has injected into your life today. Connecting with technology from the point of our humanity is, perhaps, one of the most important things we could possibly be doing at this point in history. The Dalai Lama said it, perhaps, most plainly: “Whether technology’s effect is good or bad depends on the user. It’s important that we shouldn’t be slaves to technology; it should help us.”

OVERWHELMED I can’t navigate the deluge of notifications I have coming in on my device/s all day, every day. FEARFUL I’m worried all the time – that I’ll get hacked or delete something I shouldn’t. VICTIM I feel tech adds to my life’s burdens. ENSLAVED I feel the technology in my life has me working for it. ADDICTED I’m always in trouble for spending too much time online. ALIENATED I want nothing to do with technology. Repeat the exercise now in relation to the statements you would rather be ‘true’ for the future.

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SUPPORTING A G R I E V I N G PA R T N E R By Samantha Reynolds

Grief is something we all know we’ll experience some time in our lives. However, it is unlike anything we could ever imagine when it happens to ourselves or our partners. Grief is allencompassing. It wraps itself around our psyches like a fine mist, and our lives are changed forever. Supporting a partner as they grieve is one of the hardest, most challenging and selfless things we

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may be called upon to do. Grief is achingly lonely, and a partner who is present and kind can literally be a lifesaver. Here are some ways I’ve learnt through personal experience to help support a partner through their season of grief…

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1. UNDERSTAND THE GRIEVING PROCESS While it’s true that everyone experiences grief uniquely, I strongly suggest you read as much as you can about the grieving process. The more you know, the more you can support your partner. Grief affects our bodies, minds and spirits in ways we could often never imagine, so arm yourself with as much knowledge as possible.

2. MANAGE YOUR EXPECTATIONS As harsh as it sounds, this is not about you. You don’t get to decide how someone should or shouldn’t grieve, or for how long. Even if you’ve suffered a close loss yourself, this isn’t about you. Release all expectations of how this is or isn’t going to be. Again, educating yourself as much as possible can help you to manage your expectations.

4. EXTEND GRACE MORE THAN YOU THOUGHT HUMANLY POSSIBLE Your partner will not be the same person you knew. They will experience mood swings – from tsunamis of grief to shutting down, regressing, and even becoming angry and lashing out or withdrawing. They may be irritable, irrational, rude and unable to think or express themselves clearly. Anxious, depressed, reckless, exhausted, overwhelmed and deeply emotional. It’s not personal, and I promise you it’s not in their control. They are lost and afraid. Forgive them and shower them with grace.

Grief is exhausting. Extreme fatigue and brain fog, coupled with a shattered nervous system, make everyday tasks overwhelming. Carry the load, or find someone to help. Anticipate their basic needs and take care of them. Cooking, cleaning, grocery shopping, household chores, taking care of children and pets, you name it. Do as much as you can without being asked, and you’ll support your partner enormously.

Listen if they want to talk, sit silently if they don’t. Give them the space to be with their pain. There is nothing to fix; death and grief aren’t ‘problems’ to be solved. Check in with them often, ask them how they feel and how you can be there for them. Grief doesn’t have a fixed timeline; you can’t ‘ride it out’. It’s messy and raw, and can change from day to day. Get comfortable with the discomfort.

There will be some brutal moments in your partner’s grieving journey, and it is imperative that you show up. Funerals, memorials, sorting through their loved one’s things, packing and moving a remaining family member… these are just a few examples of the practicalities and admin you may need to tackle. Your partner will need you most at these times, even if they don’t express it. Your absence can be devastating, so I implore you - do not let them down.

Your partner needs to prioritise their self-care. Whether they need extra rest, solo walks in nature, therapy, time with loved ones, quiet moments, a retreat, a spa day, movement, or more time for creative pursuits, give them the time to do so.

5. HELP THEM PRACTICALLY

6. HOLD SPACE FOR THEM TO SIMPLY BE

3. SHOW UP

8. GIVE THEM TIME FOR SELF-CARE

7. BUILD YOUR SUPPORT NETWORK Your partner will temporarily lose the ability to be a partner to you, and you will feel the loss of the person and relationship you had. You will need support to get through this. Know what you need to stay present and kind, and protect those needs. Rest, eat well, stay healthy. Draw on your personal sources of strength, whether spiritual or in the form of trusted friends and family. It’s a marathon, and you need your strength.

9. HAVE PATIENCE The grief will integrate into your partner’s life and psyche. Grief doesn’t ever go away, but it does subside. Your partner will slowly reappear, albeit it changed and with more understanding of what life means to them. This is an opportunity for you to connect with your partner in a profound way. The insights and traits with which your partner will emerge through this experience are incredibly significant. Pay attention, be open, and in time, you’ll come to experience a deeper love and bond with them than ever before. Witnessing someone we love grieve is painful, and we can feel a sense of helplessness and confusion. Being mindful will guide us to our best selves, so we can sit with our partners and hold their hands in the darkness until the light appears again.

ABOUT THE AUTHOR

Samantha Reynolds is a yoga teacher, vegan nutritionist and wellbeing coach. She is the founder of The Bliss Co, a company dedicated to helping you find your bliss. For more information or to get in touch, follow her at @the_bliss.co.

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FINDING FINANCIAL FREEDOM A P e r s o n a l Ta l e By Thobelani Thwala

“A light purse is a heavy curse” is a phrase thrown around in jest, but it is unfortunately the stark reality for many South Africans. It means that life without money can be incredibly difficult. No sooner does money arrive in our bank accounts than we seem to be parted from it. But all is not lost! Financial representative Thobelani Thwala puts his money where his mouth is to inspire us with his personal journey from bottom dollar to financial freedom. TELL US A LITTLE BIT ABOUT YOURSELF AND WHAT YOU DO? I grew up in a small township called Mpumalanga in Hammarsdale, KwaZulu-Natal. I come from a family of eight children (two sisters, four brothers and one cousin, who my mother raised). My parents were never married, and my dad died when I was very young, so it has always

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been my mother and my siblings for as long as I can remember.

TALK US THROUGH YOUR JOURNEY TO FINANCIAL FREEDOM: WHERE DID YOU START, AND HOW DID YOU GET TO WHERE YOU ARE?

Growing up in a township had many challenges. Most notably was not being able to further my education beyond high school. My mother’s factory wages were insufficient to take my education further, and my academic results were not high enough to achieve a bursary. I didn’t have access to the resources necessary to apply for one, anyway. However, fast forward to today, and I have a Master of Business Administration (MBA) from The University of KwaZulu-Natal and a Bachelor of Commerce degree from The University of South Africa (UNISA).

My journey started long before I realised or acknowledged that it had. My upbringing was not easy, and seeing my mother struggle to raise eight children by herself was what fuelled me to desire a better life for myself and the next generation. I have always known that drastic change was needed for that dream to materialise. The challenge of having insufficient money to finance my education beyond high school didn’t make matters easy, either.

I have been in the financial sector industry since 2016, and am currently an operations team leader and a financial representative at a debt counselling firm.

I was fortunate enough to come across people who believed in my potential enough that they were willing to help. The first step was to move to the city and find a job. With

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the help of my church youth leader, I was able to find employment, and moved in with him at his house. Soon after, I was able to study and complete my first degree through personal finance. I did get funding from the National Student Financial Aid Scheme (NSFAS) but only for a couple of years, and I had to pay all of it back.

Education was key in empowering me with the necessary tools to open doors to spaces where I can now thrive financially. I can finally provide for myself, and am in a position to assist my mother. The materialisation of dreams does not happen overnight; it was a long and challenging journey with many obstacles to overcome. I remember feeling like quitting university so many times, as distance education while working a full-time job wasn’t easy. Debt started to pile up, partially due to my studies and the expenses of living in the city, but also partly because my home situation meant that I had other financial obligations.

I recall thinking about other ways of making money. At one point, I had three jobs at once just to stay afloat. I worked as a sales assistant at a bookstore from 08:00 to 16:30, and then as a bartender and waiter at a restaurant from 17:00 to 24:00. After that shift, I was up until the early hours of the morning, driving around as a taxi for my restaurant colleagues without transport. I was exhausted by this unsustainable lifestyle, and quickly realised that I needed to find another source of income. This led me to start a business with two of my friends, which was really great; however, it did not pay the bills! A business takes time to generate sufficient revenue to pay the owners, especially with zero funding. Being a business owner also exposed us to the realisation that in order to run, grow and sustain a business, we needed to be well-equipped, which is what led me to the decision to go to business school. Our business would later suffer and shut down, but the invaluable lessons learnt were key in my journey to financial freedom. Around that time, I completed my business degree, which also opened my eyes to many other possibilities. In 2018, I left KZN and moved to Cape Town. There, I had another rude awakening when I started working at my current firm: too many South Africans are struggling to make ends meet in this over-indebted country. This forced me to look very closely at my situation. As a result, I created a timeline to pay off my extensive debt - an intimidating task, to say the least. However, I am happy to report that as of 2020, I am debt-free. WHAT ARE THE HEALTHY HABITS AND WAYS OF THINKING YOU NEED TO ACHIEVE FINANCIAL FREEDOM? I don’t think there’s a set formula to follow, as all our journeys can be very different. However, I am a firm believer in honesty. I think that, more than anything, you need to be real about your situation. We compare our financial situations with our friends, peers, or those we admire, but our journeys are our own.

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I recently had a conversation with a gentleman who thought that his situation was dire because he wasn’t able to invest like his friends. When I assessed his case, I realised that he was in a very good position compared to the average South African. His age and his debt were easily manageable. I had to guide him to the realisation that in order for him to be able to invest like his friends, he needed to realise where he was financially, and what steps he’d need to take to get to that point. Achieving your financial freedom starts with a shift in mindset - you have to believe that it’s possible to get out of debt and take active steps to achieve that goal!

One of the essential habits to develop would be to start budgeting and discipline yourself to stick to it no matter what. Start keeping track of all your receipts to identify the trends in your spending so you can manage those accordingly. You will be surprised by how much money is unnecessarily wasted. For example, shops strategically position their merchandise to entice you into buying goods you don’t necessarily need. You might also have to eliminate all sources of bad debt, i.e. cut all your credit cards, shop cards, etc. They are all too easy to reach for when you come to the end of your cash. Inevitably, this debt begins to culminate into what becomes an intimidating interest rate. These strategies are simple to adopt, and were instrumental on my journey.

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I would recommend that, if you are feeling hopeless and inadequate to conquer your debt by yourself, you find a financial planner or speak to a banker about ways of minimising debt and developing financially savvy habits.

us are in positions to empower others, no matter how insignificant the contribution might seem. Any help can go a long way. Look out for opportunities within your own community, and start there.

WHAT FURTHER ADVICE WOULD YOU GIVE TO PEOPLE ON THEIR JOURNEYS TO FINANCIAL FREEDOM?

When people’s finances are not in order, it can spill over into other areas of their lives. Their work suffers, and their social lives and family relations can be affected which ultimately affects their health. Therefore, I believe it is essential for us to at least familiarise ourselves with the financial standing of our country and why the majority of people are either over-indebted (their expenses and debt obligations are higher than their income) or at the brink and can’t seem to cope with the amount of debt crushing them. Understanding inspires compassion, giving you a different approach when you come across a family member, friend, colleague, or stranger in this situation. Your understanding and reassurance that there is help can go a long way. Financial advice is free in South Africa, and the majority of people are not aware of that.

For the longest time on my journey, I felt so lonely. I thought that I couldn’t talk to my friends and family about my situation. I was convinced that my family expected a lot of me, and therefore I could not open up to them to share that I was struggling. My friends seemed to ‘have it all together’, and I felt a bit ashamed to share my financial struggles with them. But you’d be surprised by how many people are waiting for you to start the conversation and be genuine. So my advice would be to find a community of like-minded people who want out of the debt trap just like you. Empower yourself with the knowledge and tools you need to identify debt pitfalls so you can avoid them. I wrote a book on the subject, and recently started a podcast. In doing so, I have come across so many other intelligent young minds who are having conversations around this topic in an attempt to educate our nation to become financially savvy. Speaking up and seeking help are crucial if you are feeling overwhelmed about your situation. Financial planners and debt counsellors are willing to assess your situation free of charge, helping you to kickstart your journey of regaining control of your finances. WHAT ARE THE BEST WAYS TO SUPPORT OTHERS ON THIS JOURNEY? In my case, a church youth leader opened his house so that I could at least have one less thing to worry about on my journey. Look out for opportunities to assist young people showing potential - those who have a plan in mind but just need a little push in the right direction or assistance in mapping out the plan. Many of

WHY IS SAVING PARTICULARLY IMPORTANT FOR SOUTH AFRICANS? While at university, I researched the savings rate in our country. The findings of this research brought about a few revelations. Firstly, we are amongst the most indebted nations globally, which leaves very little money for savings, as most South Africans would rather worry about debt. Statistically, when a

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The book tells the story of my journey and my struggles with finances as I endeavoured to attain financial freedom. The journey started when I got my first job and started earning an income. I then started journaling my struggles with money and how these affect my dayto-day life, and the habits I needed to develop to overcome these challenges. As mentioned earlier, the plan has always been to live a debt-free life, and I wanted to prove to myself more than anyone else that it’s actually attainable.

nation has a low savings rate, its economic growth and employmentcreating capacity deteriorates, making it unattractive for foreign investments. In simple terms, we need to increase our savings rate for our economy to thrive. Secondly, the low rate of savings is creating state and child dependency after retirement. Many South Africans depend on government grants after retirement, and some on their children’s financial support, hence the term ‘sandwich generation’ (supporting both your own children or household as well as your parents). This further decreases the chances of putting away savings, as there is simply no money left once all of their responsibilities have been seen to. Lastly, only about 7% of South Africans retire comfortably. Meaning they can maintain or at least not be too far from the same standard of living they enjoyed while they were earning an income. We are simply not saving enough. Thus, the ordinary working person will have to downscale their lifestyle drastically after retirement. However, what many people aren’t aware of is that, as part of its Financial Sector Reform Plan (there is more about this on the Statistics SA page), the South African

government incentivises savings for retirement. This is through tax rebate of up to 27.5% of taxable income or remuneration, subject to an annual ceiling of R350 000. So, I always encourage people to take advantage of this opportunity to save. We all pay tax anyway, so why not make sure that this money goes towards your retirement savings? TELL US ABOUT YOUR BOOK AND WHY YOU WROTE IT? The title of my book is My Way to Financial Freedom, and I have a podcast that you can find on Spotify under the same title. I have not published the book yet, as I am still building traction before the launch, so I appreciate opportunities like this to tell people about it.

The book is quite personal in that it shares intimate details about my finances, which is why it took me this long to decide to publish it. Still, I think it’s pertinent for our country to have a book that will hopefully encourage South Africans on their journeys by showing them that it is possible to live in financial freedom despite challenging circumstances. For now, you can stay in touch and keep posted about my book’s launch on Instagram (@ myway2financialfreedom) and Spotify.

Your situation is never so hopeless that it can’t be rectified when you stop passing the buck (literally and figuratively!). With the support of friends and professionals, you too can find your way to financial freedom.

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TIPS FOR E F F I C I E N T LY F I L I N G Yo u r P e r s o n a l Ta xe s T h i s Ta x S e a s o n By Montaque Swanepoel

It’s that time of year again... Time to file your personal income taxes!

f you are like most people, you probably dread the thought of filing your taxes every year. But it doesn’t need to be that way. Filing your taxes doesn’t have to be a complicated and tedious process. In fact, it can actually be quite easy. In most cases, if you are a salaried employee and have monthly medical aid contributions, RA, travel allowance, provident fund or pension fund contributions, you could even benefit from a tax refund, and it will be well worth your while to submit your return.

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Whether you get a tax refund, have a payment due to SARS or have a nil return, filing your taxes is required, except in the case of certain exceptions. Let’s run through some quick tips to make your personal income tax return easier and more streamlined this tax season.

save them in an organised way. We always suggest a Cloud Drive for this, as files can go missing. Your employer and third-party providers will give you information at different times of the year, but generally, you will get your tax certificates in the first month of the new personal tax year (March - April).

GET YOUR TAX DOCUMENTS READY

Having your tax certificates in order will save you the hassle of digging through old emails and going through the painful process of finding your tax certificates in a rush during busy times.

Being organised can save you and your tax practitioner a lot of time when filing your taxes. Start collecting your tax documents during the year and

FILE EARLY Filing your taxes early could have its benefits. If you have a tax refund, in some cases, SARS will request a review or even an audit of your submission. This will take some time to resolve. Therefore, the earlier your return is submitted, the faster the process can get started to finalise your submission. By filing your taxes early, you can tick this off your to-do list and feel some relief while the deadline creeps closer, as the SARS e-filing system can also become overloaded during the last week before the tax deadline. If possible, it’s best to avoid submitting your return during the ‘busy’ period, or you might risk encountering technical difficulties, and submitting your return late can cause incurring penalties and interest.

VALIDATE ALL INFO

COMPARE YOUR TAX CERTIFICATES WITH YOUR ASSESSMENT Before calculating your final payable or refundable amount, make sure to compare your actual tax documents with the information that SARS has within e-filling. Most of your tax documents should automatically make their way through to your personal assessment; however, you need to make sure no information is omitted. Filing your return and excluding information or filing incorrect information can result in a SARS audit.

CALCULATE BEFORE YOU FILE SARS has a fantastic feature to first calculate your return before submitting. Make sure to utilise this feature before making your final submission. This serves as a final check to make sure your declared taxable income, deductions and contributions are correct.

Validating your info on your personal assessment is a crucial part of filing your tax return. Ensure you answer all questions truthfully, and verify that your personal information is correct and up to date. If there is any incorrect info, update your information accordingly so that SARS has accurate records. In the event of a tax refund, make sure that your banking details are correct or your refund will go to the incorrect banking account.

SUBMIT ALL SUPPORTING DOCUMENTS AS SOON AS POSSIBLE Once your personal income tax submission has been submitted, SARS reserves the right to request supporting documents in a review or audit format to compare your completed assessment to your actual documentation. File these documents as soon as possible to start the verification process as this can take up to 21 working days to finalise their checks.

Submit supporting documents with high-quality PDF documents or images to clearly show financial information. Clearly mark the names of the documents and submit all documents requested by SARS to make the review process as easy as possible for the SARS consultant.

FOLLOW UP AND GET A CASE NUMBER AFTER THE WAITING PERIOD HAS PASSED Often your case might take longer than the prescribed period. Be sure to escalate the case to serve as a reminder for the consultant to finalise your case. At this point, it is important to get a case number to refer to if needed. No need to follow up on your review/ audit before the waiting period. SARS has the right to utilise the full period, and your case will not be escalated before the period has passed.

GET A PROFESSIONAL TAX PRACTITIONER TO ASSIST At any point, if you are unsure, make sure to use a tax practitioner to submit your personal income tax return. Although filing your own taxes can be easy, it could be costly by missing out on legal tax deductions or filing incorrect information. Filing your taxes doesn’t need to cause unnecessary stress, and if you follow these easy tips, it will make your tax returns easier. Make sure to always be truthful with your disclosure and if you are uncertain, get a tax practitioner involved to assist with your tax return. If you are unable to get a tax practitioner involved, SARS also has a support centre to help you navigate your way around the electronic filing system.

ABOUT THE AUTHOR

Montaque Swanepoel is a chartered accountant and the founder of CFO360. CFO360 has helped hundreds of business owners to streamline their processes and understand their finances so that they can spend less time on admin, and moremon the things that matter. Find out more at www.cfo360.co.za or get in touch at montaque@cfo360.co.za.

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G E TA W AY

SCENIC SURRENDER at Somerset Gift Getaway Farm Escape to the serene beauty and historical legacy of Swellendam’s lush valley… Somerset Gift Getaway Farm is the perfect escape for anyone looking to immerse themselves in idyllic natural surrounds. Wander the verdant pastures along the babbling Buffeljags River and gaze at the textured Langeberg Mountain as you enjoy one of the many trails through the indigenous forest and fynbos. What’s more, you can enjoy this macgical location and restful retreat with the whole family…including your furry friends. Enjoy your pick of six private cottages furnished with charming nods to the classic Cape styling. The Manor House, Fish Eagle Lodge, Rose Cottage, Loerie Cottage, Olive Cottage and the Little Bush Buck are all staggered 50 m apart with magnificent views and manicured lawns, making it perfect for a private escape or group booking. Whether on a romantic getaway or adventuring with your friends, there’s an activity for everyone! Take a dip in the glistening lake, or splash into it after an exhilarating zip line rush. Enjoy centring yoga classes between glorious forest walks, or book a private

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retreat with a wellness instructor for a more guided experience. You can also enjoy canoeing, fishing, hiking, mountain biking, sunset cruising, bird watching, horse riding, and more!

Marlien Wright and Claire Coetzee are hosting The Alchemy Retreat on the farm from 2 - 5 May 2022. The all-inclusive experience costs R4 500 for a sharing room, and includes… • A guided rediscovery of your peace and purpose through turning the ordinary into the extraordinary • A cooking workshop on how to create simple, nourishing meals • A guided hike to a magical waterfall and rockpool • A complimentary reflexology treatment by Claire, and the option to book additional treatments with her • Daily grounding meditation practices • Five sublime yoga classes with Claire • Delicious and nourishing plant-based meals by Marlien To secure your spot on the retreat, email retreat@yogakitchen.co.za. Find freedom in nature when you visit www.somersetgift.co.za to make your booking or learn more about this haven of tranquility.

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G E TA W AY

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The Buddhist Retreat Centre for people of all religions The Buddhist Retreat Centre is a meditation centre in rural Ixopo, KwaZulu Natal, set in 300 acres of rolling hills and indigenous forests, two hours from Durban. We offer personal and conducted retreats all year round. Find Calmness and Clarity www.brcixopo.co.za 0825793037 • bookings@brcixopo.co.za

Wellness Magazine Spring 2021 Edition

Articles inside

WIN WITH WELLNESS

ADJUST YOUR HEALTH

100 WAYS TO LIVE LIFE WELL

CAPRESE STUFFED CHICKEN BREASTS

HEALING HANDS FOR THE HEART

STOCK YOUR HEALTHY PANTRY

FROM OUR CEO

SNAP, CHAT & WIN

JOURNEY TO WELLNESS

EDITOR’S CHOICE