Wellness Magazine JULY - SEPTEMBER 2021 by Wellness Warehouse

JULY - SEPTEMBER 2021

FOOD / HEALTH / BEAUTY / HOME / FAMILY / WISDOM

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E X P LO R E THE FUTURE OF WELLNESS

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E D ITO R’S N OT E

E D I T O R ’S N OT E

t’s become more important than ever for us to somehow find our way into the quiet.

Our brains are capable of real brilliance, but we need to turn down the volume in these ‘skull-sized kingdoms’ (as the late and great David Wallace refers to them) if we’re to enjoy any real cognitive exploration and expansion. We all suffer from a chattery brain to varying degrees, and quiet is a state of mind that requires some discipline and effort to sustain. The barrage of head noise that results from continual mental scrolling through thoughts and images of the past and future has the ability to coax out an array of tricky, uninhibited and unwelcome emotions in us all – particularly in times like these. This cinematic version of life can end up narrating a relentless dialogue that plays on loop, toing and froing, bartering and convincing, and coating our minds in a grimy fog that yields a strange power over our propensity to think clearly. While mindfulness as a term has come to be awkwardly bandied about and often misunderstood, it remains – in its unadulterated essence - imperative in taming the cerebral beast.

It is possible to become so firmly planted in the moment that the catastrophising fantasies and assumptions dissipate into a blurry background. We won’t necessarily find ourselves suddenly floating on glorious islands of nothingness amongst the chaos of constant thought, but with enough practice we can learn to acknowledge our thought patterns without being ruled by them. While the quiet can feel unreachable in a world of information inundation and mental indigestion, in the mix with our fallibility and fatigue is our ability to use the same prefrontal cortex that’s prone to rumination to willingly take a step back from it. As author, neuroscientist and philosopher Sam Harris so eloquently explains, consciousness need not mould to fit the shape of that which it knows. We may not be able to drown out the internal noise, but we are able to take it less seriously, reminding ourselves that the thoughts are just one version of a reality that is far vaster and more full of promise than we could imagine. This winter, I encourage you to join me in taking a step back from the mental chatter to remember that we are all capable of enjoying the kind of calm, courage, beauty and balance that tingle and vibrate through our entire beings – no matter the circumstance. We just need some quiet to notice it.

Lara

CONTENTS

JULY – SEPTEMBER 2021

Regulars

6 EDITOR’S CHOICE From immune-supporting supplements to the best in natural winter beauty, our editor shares her must-have products for the season. 8 SNAP, CHAT & WIN We share some of your Wellness moments, and reward our latest favourite. 10 FROM OUR CEO Simon Alston shares what’s sprouting at Wellness this quarter. 12 STORE DIRECTORY Find your nearest Wellness Warehouse and enjoy living life well with us 40 WIN WITH WELLNESS We’ve got a great lineup of giveaways in this edition! Think winter supplements, pamper hampers, and more. 41 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.

77 ON OUR BOOKSHELF Learn to still the voice in your head, grow your business, support a loved one through mental illness, and more with our current favourite reads.

Food

14 ROASTED BEETROOT & BUTTERNUT WITH FETA & ALMONDS A warm veggie delight that proves that you can enjoy salad in winter 16 CANNELLINI BEAN STEW A protein-rich, plant-based stew the whole family will love 17 WINTER VITAMIN-BOOSTING JUICE Get your daily dose of vitamin C and other immunesupporting essentials in a delicious fresh juice 18 GET THE MOST OUT OF YOUR VEG Learn the best ways to prepare your veggies for both nutrition and flavour 20 TO COOK OR NOT TO COOK? We explore which foods are best cooked, and which to enjoy raw. 22 THE LOW-CARB LOW-DOWN How to make the most of a low-carbohydrate, highhealthy-fat or ketogenic diet

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Health 28 GUARD YOUR HEART Through a healthy electrolyte balance 34 PREVENTIVE MEDICINE 101 A GP shares how to leverage the power of preventive medicine to protect against common preventable diseases. 38 BEAT THE WINTER WELLNESS BLUES Easy food & fitness tips to keep in tip-top form this winter

Fitness

46 HELPING YOU GET BACK OUT THERE With this revolutionary simple, smart home solution

Beauty

48 SCRUB YOUR WORRIES AWAY Our favourite homemade body polish recipes 52 STRESS, SLEEP & YOUR SKIN Seven steps to sound sleep and smooth skin

Green Living

56 CHANGE BEGINS AT HOME The simple changes that can take you from eco amateur to sustainability superstar 60 DON’T BE SO CLOTHES-MINDED Why conscious clothing consumerism is more important than ever

Family

62 PREGNANCY PREP Clear, cleanse and nourish your way to a healthy, happy pregnancy

Wisdom 66 UNSHACKLING THE STRAITJACKET OF STRESS Quick and easy stress-busting habits for daily life 68 NURTURED BY NATURE Harness the healing touch of nature when you need it most 70 LONELY BUT NOT ALONE A personal tale of how loneliness can fuel deep positive change

Abundance

72 FLIP YOUR PERSPECTIVE ON ABUNDANCE Find abundance in what you already have, and watch it multiply from there 74 WELL AT WORK How is work working out for you? 76 FINANCIAL WELLBEING 101 Our expert shares invaluable cash flow tips

Charity

79 EQUIPPED FOR A REWARDING LIFE How you can support Africa’s leading pediatric wheelchair service provider

W W W. W E L L N E S S W A R E H O U S E . C O M // 5

EDITOR’S CHOICE N U R T U R E D B Y N AT U R E

There are few things I enjoy more than time dedicated to nourishing and nurturing my skin. This blend of ancient earth extracts, carbons, oils and botanicals has been lovingly formulated to purify skin, improve blood circulation and reduce excess sebum to hydrate and brighten your complexion. If you’re really after some skincare swag, you’ll be happy to know that the natural silt - abundant in fatty acids, nitrogen and humic acid - has been sourced from the bottom of a lake in Croatia!

MUSHROOM MOJO

I’ve been known to add this powerhouse 4-in-1 adaptogenic combo to coffee, smoothies, shakes or any other beverage, really. The organic medicinal mushroom blend contains lion’s mane, cordyceps, chaga and reishi for an all-round brain and body boost. Formulated to enhance mental performance, its ability to elevate the exhausted is second to none. It does this by increasing ATP production to raise energy levels, which in turn increases vitality and lifts the mood. And best of all? It doesn’t make my coffee taste like mushrooms...

GET BACK IN ZINC

A lack of zinc is a common nutrient deficiency, especially amongst young women. As much as I try to maintain a colourful diet rich in minerals and nutrients, there are just seasons when my body needs a little extra something to keep it feeling and functioning at its best. Good Health’s Zinc Melts release high-quality zinc through a blast of vanilla berry flavour, making them an easy, tasty way for me to get the essential mineral support I need.

M A N E AT T R A C T I O N

An all-natural blend of orange, lime, bergamot and peppermint, the Wellness Shampoo and Conditioner have been formulated for root-to-tip nourishment. Finding the right shampoo and conditioner can be a hairy business, but I can personally vouch for the fact that you’ll feel a cut above the rest when you try our gentle own-brand blends. This organic duo is fit for all hair types, and offers the balance, gloss and shine your lovely locks have been waiting for.

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PERIOD CRAMPING YOUR STYLE?

Sometimes our bodies decide to ovary-act to their natural processes, resulting in heavy bleeding and painful periods. Enter woman’s best friend… Salome™’s natural menstrual relief solutions harness the power of herbal medicine to help regulate and reduce menstrual flow, and treat the symptoms of pain and spasm often associated with this delightful time of month. Key ingredients include yarrow extract - which has traditionally been used as an antispasmodic and anti-inflammatory – as well as antioxidants, tannins, thiamine, acetylcholine and more. One to two capsules three times a day, and you can enjoy the relief you need to find your yay!

GO FOR GUT GOLD

A happy gut makes for a happy gal! You can save yourself a whole lot of trouble and discomfort if you’re willing to look after the healthy microbes that live in your gut. Probitec™ probiotics have been clinically proven to reduce the symptoms caused by the gutcompromising effects of antibiotics, IBS, diarrhoea, lactose intolerance, candida, allergies and bacterial vaginosis. In fact, research has revealed that they release 10 times more probiotics than their next best-performing competitor.

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OF BEC TH OM ES EP OL AR UT T IO N

Become a certified

Health Coach According to the latest information shared by the South African Minister of Health, diabetes, obesity and hypertension are the three main comorbidity conditions suffered by those who have died of COVID-19 Our 9 – 12 month training will teach you everything you need to know to become a highly skilled Certified Health Coach and build a thriving practice that helps those suffering from these and other health challenges Does the idea of helping others to radically improve their lifestyles excite and inspire you? Are you keen to learn a Person-Centred Nutrition approach that is tried and tested and promotes optimum health and wellness? Would you like to be one of the first South African trained Health Coaches with professional membership to COMENSA and HCA? We feel more than ever South Africans are going to need Health Coaches to support people with their health and wellness.

HELEN JOUBERT Health Coaches Academy Class of 2017

HELEN JOUBERT WELLNESS & NUTRITION This course is like rocket fuel. I wish I had done this years ago. Not only have I seen substantially improved success rates with my clients, but the coaching skills I’ve gained have really helped on a personal level, with friends, family, kids. This course equips you

ANITA KAUMPEK TAM

ILSE PIENAAR OXT THERAPY

The level of commitment and support from the tutors at The Health Coaches Academy has been amazing. The knowledge gained, the experience, the high level of professional tutoring is worth more than the cost of the course.

The course with The Health Coaches Academy is a wonderful adventurous journey! Being able to work with the latest research under the umbrella of tested coaching skills have been lifechanging for me.

Health Coaches Academy

Please visit our website to download our prospectus and book a call to find out if a career in health coaching is right for you.

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with everything you need, practical tools, support, knowledge, inspiration and motivation; and you’ll meet a great bunch of like-minded people in the process.

HEALTH COACHING COURSE Duration: 9 - 12 months Study mode: Online plus 3-day live event Membership: COMENSA and Health Coaches Association

Course Content: Health Transformation Coaching, Person Centred Nutrition, Winning Client Formula, Business Launch Plan, 3 Day Online Training and Done For You marketing content.

HEALTH COACHES ASSOCIATION

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 @ANNIES_SCRIBBLES! We hope you enjoy stocking up on more healthy goodies with your R500 Wellness voucher…

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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Wellness REIMAGINED

At Wellness Warehouse, we’re taking the next step in supporting you on your personal journey to natural health with an elevated store design and customer experience to better meet your unique needs, and a team on hand to help you connect and consume more consciously. Our mission is to create a brand and space that truly reflect who we are, while also facilitating the connection between mind, body and nature in one seamless holistic experience for our customers. WELLNESS REDESIGNED Our exciting new look and store experience offer an immersive holistic shopping journey to support your mental, emotional and physical wellbeing. The fresh new face of Wellness can be seen in our new stores in Somerset Mall in Somerset West and La Lucia and Westville Malls in Durban. We’re excited to continue rolling it out in all our new stores going forward, so you can enjoy Wellness at its best wherever you are. WELLNESS ABROAD We’re passionate about making natural health and wellness accessible to more conscious consumers around the globe. We’re thrilled to share that we recently opened our first Wellness Warehouse store in Cap Tamarin, Mauritius! At Wellness Warehouse and selected MedActiv stores, Mauritians will now have access to the same

trusted advice and quality natural health products enjoyed at Wellness Warehouse stores across South Africa. To our growing community of health- and environmentallyconscious consumers: we’re thrilled to welcome you to the Wellness family! WELLNESS ONLINE The seeds of change have also bloomed into our newly-improved website and online store. It’s been a long time coming, and our team of designers and developers has masterfully transformed our brand and offering online. Our digital reincarnation makes it easier and more enjoyable for you to shop your favourite Wellness products in a jiffy! It’s also mobilefriendly, which is great for today’s onthe-go lifestyles. This is your invitation to explore a world of wellbeing at the click of a button!

WELLNESS MADE CONVENIENT We’re passionate about continuing to meet our customers’ evolving needs, and have partnered with Moonshop (a Cape AI venture), Inner City Ideas Cartel (ICIC) and Enlabeler to explore innovative, tech-driven ways to improve convenient access to wellness products. Our new pilot autonomous checkout concept store is situated inside the ICIC at The Old Foundry in Green Point, Cape Town. The highly convenient system of ‘grab-and-go’ technology offers a contactless shopping and payment environment with a small selection of healthy snacks, drinks and supplements – an accessible and on-the-go pick-up point for everyday Wellness essentials. Join us as we take the next step on the journey of living life well together…

www.wellnesswarehouse.com

FROM OUR CEO

A Message FROM OUR CEO

daily drive for progress and growth also serve as mental and emotional adventures and forms of self-exploration. I love how T.S. Eliot expressed this in his simple acknowledgment that we achieve personal growth through exploration – whatever form it may take: “We shall not cease from exploration, and the end of all our exploring will be to arrive where we started and know the place for the first time.” At Wellness Warehouse, our mission to empower more people on their personal journeys to holistic natural wellbeing is fundamentally realised in how we embrace exploration.

he first time I laid eyes on this edition of our magazine’s cover, I instantly felt a sense of wanderlust mixed with a twinge of regret. While South Africa’s borders still remain closed, I am reminded that we never need to stop exploring what this beautiful country has to offer. We are blessed with an abundance of breathtaking open spaces in which to escape and reconnect to nature. In a similar fashion, the process of reconnecting with ourselves, forming new connections with others, and following our

It has been a busy year so far, with some exciting developments at Wellness - some of which include our new tech-driven, autonomous concept store (a first for South Africa, and a leap into the unknown for retail); our entry into the Mauritian market; opening a new flagship store in an entirely new design in Umhlanga (also a first for the health industry); growing our presence in KwaZulu-Natal with a third store in the province; and relaunching our website. These are all great examples of the journey we are on, and our unwavering commitment to helping more people to live life well. Thank you for partnering with us along the way. I hope you enjoy this edition of our magazine, as always lovingly curated by our passionate team to bring you new insights into the world of holistic health and wellness. Above all, I hope that you will stay curious and keep exploring!

Yours in wellness,

Simon Alston 10 \\ 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

Liziwe Matloha Author, Chef & Cookery Teacher

Debbie Ellis Owner of Debbie Ellis Makeup Artistry

Maria Kostelac Founder of Contrapposto Consulting

Designer: Inge Smit inge@ivdesign.co.za

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

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

Mimi Nicklin Author, Podcast Host & Empathy Advocate

Dr Rajgopal Nidamboor Wellness Physician, Researcher & Writer

Print & Production Consultant: Lorraine Lines 082 886 2424

Wellness Support Office 50 Kloof Street, Gardens, Cape Town

Nicky Rowbotham Author, Founder & Business Leader

Zinhle Masango CRT Nutritionist, Life Coach & Former SA Bodybuilding Champ

Liesl Lamprecht Writer, Content Creator & Community Manager

Dr Yashica Khalawan General Practitioner with a Special Interest in Preventive Healthcare

Fatima Sydow Chef, Author & TV Show Host

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.

Montaque Swanepoel Chartered Accountant & Founder of CFO360

Printed by

A division of Novus Holdings

Jenna Nel Writer & Community Manager

Adii Pienaar Author & e-Commerce Entrepreneur

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

W W W. W E L L N E S S W A R E H O U S E . C O M // 11

S T O R E L O C AT O R

OUR STORES

M AURITIUS

NOORDWYK

DAINFERN

Kyalami Corner Dainfern Square

MIDRAND

GAU TE N G

Coeur Cap Tamarin | +230 260 9065

FOURWAYS Riverside Shopping Centre Nicolway Bryanston

NORTHRIDING

JOHANNESBURG

BRYANSTON

Morningside

Honeydew Village

Benmore Centre

SILVERTON

SANDTON

Clearwater Mall

ROODEPOORT

MEYERSPARK

Thrupps Illovo Centre

Verdi Shopping Centre RANDBURG

PRETORIA Parktown Quarter

SUNNYSIDE DIE WILGERS

PARKTOWN

The Grove Mall

LYNNWOOD GLEN

Village View

PRIMROSE

LYNNWOOD RIDGE

LYNNWOOD

BROOKLYN

GROENKLOOF

Brooklyn Mall

MENLYN

WATERKLOOF

JOHANNESBURG

WAPADRAND Central Square Menlyn

WATERKLOOF RIDGE

WATERKLOOF GLEN CONSTANTIA PARK

SOWETO Castle Gate Lifestyle Centre ERASMUSKLOOF

PRETORIA & CENTURION

WOODLANDS

LYTTELTON

JOHANNESBURG SOUTH

Woodlands Boulevard

DIE HOEWES

DUNDEE

IRENE FARM VILLAGES

ULUNDI

CENTURION

ZWARTKOP

LADYSMITH

POMEROY

Southdowns Centre

NKANDLA ROOIHUISKRAAL

W E STE R N C APE

TUGELA FERRY

ESHOWE

ESTCOURT GREYTOWN

MOOI RIVIER

DOLPHIN COAST HOWICK Ballito Junction

PIETERMARITZBURG

UMHLANGA La Lucia Mall

BULWER PINETOWN

DURBAN

Table Bay Mall

BIG BAY DURBANVILLE

BLOUBERGSTRAND TABLE VIEW

The Village Square

The Paddocks Plattekloof Village

CENTURY CITY Canal Walk

Waterfront Piazza St Johns

KWAZULU- N ATAL

Glengarry Shopping Centre

MILNERTON

BRACKENFELL BELLVILLE

Ballito Junction | 032 586 2363 La Lucia Mall | 031 350 3886 Westville Mall | 031 266 0263

GOODWOOD

Cape Quarter

The Point

KUILS RIVER Lifestyle on Kloof

Gardens Centre

Howard Centre

CAPE TOWN

MATROOSFONTEIN Palmyra Junction

Cavendish Square

HOUT BAY

PHILIPPI Constantia Emporium

CONSTANTIA

KHAYELITSHA MITCHELLS PLAIN

Steenberg Village

MUIZENBERG

MACASSAR

SOMERSET WEST Helderberg Centre

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

STRAND

KOMMETJIE GORDEN’S BAY

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REST & RESET

the Wellness Way

How well we rest and sleep has a profound impact on our focus, productivity, food cravings, digestion and hormone levels.

Needless to say, the uncertainty of the past year has left us both mentally and emotionally drained. That is why this winter is the perfect time to establish a healthy routine that can help us to wind down and refocus on cultivating our inner calm. We’ve carefully curated our favourite Wellness products to help you make peace a daily practice… WELLNESS ORGANIC YLANG YLANG ESSENTIAL OIL Aromatherapy can be beneficial for sleep and relaxation, and ylang ylang in particular is known for its relaxing effect on the nervous system. Harness the benefits of this floral fragrance by adding a couple of drops to coconut oil, and rubbing it on your arms and chest. Alternatively, place it in a burner or diffuser to calm your mind and uplift your mood. WELLNESS MAGNESIUM BIGLYCINATE Several studies suggest that 50% of Western populations have a magnesium deficiency. This essential mineral activates the neurotransmitters (brain messengers) that are responsible for calming the body and mind, making it a useful addition to your nightly routine.

WELLNESS HERBAL CAMOMILE TEA Taking time for a tea break is an easy and rewarding way to switch off after a stressful day. Camomile is known for its soothing effects and calming aroma, and is often used as a bedtime ritual to promote a restful night of sleep. WELLNESS LAVENDER REED DIFFUSER Lavender is a well-known floral fragrance revered for its calming properties. Our Lavender Reed Diffuser creates a tranquil atmosphere, filling your home with a relaxing and uplifting aroma. Ready, rest, reset.

WELLNESS FROZEN READY-TO-EAT MEALS Virginia Woolf once said, “One cannot think well, love well or sleep well if one has not dined well.” We could not agree more! Simply pop one of our delicious Wellness Frozen Meals into the oven for a stress-free dinner. From the crisp crust of a chicken pie to a hearty beef lasagna or flavoursome curry, there’s something for the whole family. You can even say you made it yourself… we won’t tell! WELLNESS DARK HOT CHOCOLATE Stay cosy in bed with a good book and a mug of Wellness Dark Hot Chocolate. This cuppa is rich and creamy, and so delectable you won’t want to share! Most sugary foods and drinks disrupt your sleep, but luckily our Dark Hot Chocolate has no added sugar, so it won’t keep you from dozing off into a good night’s rest.

Yours in wellness, THE

WELLGIRLS

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

SHOP IN STORE & ONLINE www.wellnesswarehouse.com

FOOD

ROASTED BEE TROOT AND BUT TERNUT

with Feta and Almonds

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Serves: 4 – 6

INGREDIENTS *750 g baby beetroot, peeled and cut into wedges *3 TBSP olive oil *Grated zest and juice of 1 orange *Salt and ground black pepper to taste *5 cloves garlic, lightly crushed *3 sprigs fresh thyme *750 g butternut, seeds removed and cut into wedges *2 TBSP maple-flavoured syrup *½ tsp ground cinnamon *¼ cup cooked brown lentils (or canned lentils, rinsed and drained) *20 g toasted flaked almonds *30 g feta cheese, crumbled *Balsamic reduction *Fresh parsley or coriander, for garnish (optional) METHOD

1. Place the beetroot wedges in a roasting pan. Drizzle with a tablespoon of the olive oil and orange juice, season with salt and ground black pepper, and scatter over the grated orange zest. Add the garlic cloves and thyme, and bake in a preheated oven at 180°C for 20 minutes, turning the beetroot halfway through the cooking time. 2. Place the butternut wedges in a separate roasting pan (you can peel the butternut before roasting or leave the skin on). Drizzle with the remaining two tablespoons of olive oil and the maple-flavoured syrup, and sprinkle with ground cinnamon. Note: you can use maple-flavoured syrup or golden syrup, but if you really want to punch up the flavour, there’s nothing to beat the taste of genuine Canadian maple syrup. 3. Bake for 20 to 25 minutes until fork-tender. 4. Toast the almonds by scattering them in a baking pan and placing them in a preheated oven at 180°C for three to four minutes, until they are golden in colour. Shake the pan once or twice to prevent burning. 5. Serve the butternut and beetroot wedges on a platter and add the lentils, crumbled feta and flaked almonds. Drizzle with balsamic reduction and garnish with fresh coriander or parsley. This warm salad is great alongside roasted or braaied chicken.

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Excerpted from Dinner at Matloha’s by Liziwe Matloha, published by Penguin Random House and available at leading bookstores and online

FOOD

CANNELLINI BEAN STEW METHOD

Serves: 4

INGREDIENTS *2 TBSP olive oil *1 onion, finely chopped *1 tsp dried chilli, crushed *2 TBSP garlic, minced *1 carrot, roughly chopped *1 celery stick, chopped *2 TBSP paprika *1 tsp fresh thyme, chopped *6 tomatoes, peeled and grated *2 cans cannellini beans *2 tsp sugar *½ cup parmesan or pecorino

romano cheese, grated

*1 cup warm water *Salt and black pepper, to taste

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1. Place the oil in a large pot on medium-to-high heat. Add the onion, crushed chilli, garlic, carrot, celery and salt and pepper, and fry until the onions are a light golden brown. 2. Add the paprika and thyme, allowing to cook for a minute. Add the tomatoes, and let simmer for 25 minutes, stirring occasionally and adding a little warm water if required. 3. Next, add all of the beans, sugar, and warm water. Allow to simmer for another 20 minutes until the sauce has thickened. 4. Dish up, sprinkle with parmesan or pecorino romano cheese (or omit the cheese and sprinkle with fresh herbs), and serve with crusty bread.

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

Excerpted from Fatima Sydow Cooks by Fatima Sydow, published by NB Publishers and available at leading bookstores and online

FOOD

Winter

V I TA M I N - B O O S T I N G J U I C E

Serves 1

INGREDIENTS * 4 large carrots *2 celery stalks *1 large apple *Handful fresh flat-leaf parsley *Squeeze of lemon (optional)

METHOD

1. Wash all the ingredients 2. Peel the carrots 3. Core the apple 4. Cut the carrots and celery in half so that they can fit easily into the juicer 5. Juice all the ingredients, except the lemon 6. Taste the juice, and add a squeeze of lemon juice, if preferred 7. Pour into a glass and enjoy!

W W W. W E L L N E S S W A R E H O U S E . C O M // 17

H E A LT H

Get the Most Out of Your Veg H O W T O P R E PA R E V E G E T A B L E S P R O P E R LY // By Sara Zipf

ating plenty of fresh vegetables is essential for getting all the vitamins and minerals that your body needs. However, the way in which you prepare your vegetables can have a large impact on how much of these nutrients you actually end up consuming. By properly preparing your vegetables, you can boost your antioxidant levels and nutrient intake for a healthier immune system. So, before you start chopping, cooking or eating, think about prepping your veggies differently – not just to improve taste and texture, but also to make the most of the nutrients they provide.

SHRED YOUR VEG

When you cut and slice vegetables, it disturbs the cells inside them, and changes the balance of nutrients. By shredding cabbage and lettuce instead of cutting them, your vegetables can actively retain more polyphenols – an essential chemical found in many vegetables, including lettuce, cabbage, zucchini, carrots and parsnips. Polyphenols provide

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antioxidants which help to protect the body by keeping your cells healthy and protecting against the effect of free radicals. A diet that is rich in antioxidants reduces the risk of many serious illnesses, including heart disease. We advise that you refrain from using store-bought shreds, and rather shred your own vegetables using a knife. Homeshred cabbage and lettuce will be more cost-effective and stay fresher for longer.

CUT AFTER COOKING

Most people cut their veggies before cooking, but the reversed sequence of cooking your vegetables before you cut them can be more beneficial in extracting the necessary nutrients. For example, carrots contain polyacetylenes – an essential group of anti-inflammatory chemicals that have been shown to reduce the risk of cancer. Whole carrots end up having higher levels of polyacetylenes than if the carrots were cut before cooking. This is due to the polyacetylenes that leak out during the cooking process.

EAT QUICKLY OR REFRIGERATE

Have you noticed how many vegetables turn brown after you’ve chopped them? This can be attributed to the process of oxidisation, whereby fruit and veg produce melanin – the same pigment that changes the colour of our skin when it’s exposed to the sun. However, oxidisation also reduces the levels of vitamin C in your fruit and veg, which is why we recommend eating them as soon as possible. Alternatively, make sure that you quickly refrigerate your fruit and veg to slow down the oxidisation.

ABOUT THE AUTHOR Sara Zipf has worked in a wide range of restaurants and cafés. She is currently a full-time mom and freelance writer who enjoys experimenting with a plant-based lifestyle.

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H E A LT H

TO COOK

OR NOT TO COOK?

// By Mpho Tshukudu

or humans, food is an artefact. We are the only species that goes further than eating what we find straight from nature’s bounty to producing it ourselves through agriculture and transforming it through cooking and processing. We creatively blend, cure, ferment and preserve to infuse flavour, elevate taste, change textures, and produce new shapes. One of the primary physiological objectives of eating is to absorb as many nutrients as possible. Historically, when cooking with fire emerged, it enabled us to absorb more nutrients from tubers, grains, legumes and meat, and destroyed most pathogens in food. Humans then evolved to have smaller gastrointestinal tracts and bigger brains than our primate ancestors. It freed the hours spent on eating and digestion, and allowed our predecessors to engage in creative endeavours and rest. Cooking is also a science that creates unique and innovative recipes to nourish the body and affect its functioning. However, it has mixed effects on nutrients. The choice to cook or not to cook your food is guided by nutrient retention, ease of digestion, absorption and the eventual impact on the body’s ability to operate. As a Functional and Integrative Nutritionist, I select ingredients based on their characteristics, and alter recipes to improve their nutritional value.

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B E S T C O O K E D... * Tomatoes are high in lycopene, a red pigment known to prevent some cancers and improve heart and eye health. To extract maximum goodness from this blushing sweet and sour staple, cook and eat with a healthy fat source. *Carrots are a rich source of many carotenoids, which are precursors of vitamin A (meaning that the body converts them into vitamin A). Beta carotene is an antioxidant that supports eye health, growth, and immunity. It is better absorbed when carrots are cooked and eaten with a source of fat. For a warming meal on a cold winter’s eve, make a carrot, coriander and peanut butter soup. *The cancer-fighting ferulic acid in asparagus is more absorbable when cooked. So, next time lightly grill your asparagus with olive oil, garlic, and a squeeze of lemon juice. Gently cooking spinach for two to five minutes increases the absorption of beta-carotene and iron. *Cruciferous vegetables such as kale, cabbage and broccoli are also a rich source of carotenoids. Cabbage, especially the red type, needs a gentle steam or boil to release more carotenoids.

*Steaming broccoli preserves up to three times more vitamin C than boiling it. Also, when boiled, it loses its naturally sweet flavour, and the nutrients seep into the water. Tocopherols (which have vitamin E activity) and carotenoids (lutein and beta carotene) increase with cooking. On the other hand, heat damages the enzyme myrosinase, which makes anticancer compounds glucosinolates. *The trendy kale, like all cruciferous vegetables, has many essential nutrients, including vitamins, minerals and antioxidants. Yet, it is also a source of goitrogens. People with hypothyroidism should avoid eating it in excess in a raw state, as it may suppress thyroid activity and increase the risk of goitre. To deactivate the enzyme that causes the goitre effect, lightly cook your cruciferous vegetables. *Cruciferous vegetables are high in sulphur, which may reduce the risk of cancer. If they give you tummy discomfort, slowly ease into them, and boil them for two to five minutes. Most vegetables, especially the leaves and green types, are fragile. So cook them slowly, at low heat, whilst maintaining the crunchy texture and fragrant flavours. A quick two to five minutes will do - the intention is to maximise nutrients, not to kill them.

LIVING CONSCIOUSLY

The beauty of clean, conscious living through the power of nature. B E S T R A W... *Heating garlic reduces the allicin, which promotes cardiovascular health, for example by lowering blood pressure and cholesterol. Use it in raw salads, in dressings, or even added raw to roasted winter vegetables.

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*Eating onions raw preserves more antioxidant flavonoids and cancer-fighting sulfur compounds. Add a few slices to your salad or lunch sandwich. *Cooking red peppers damages their vitamin C one of the most unstable of all the vitamins.

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*As with broccoli, heat damages the important enzyme myrosinase in watercress. Remember, we don’t only eat for nutrition. Food is a rich component of culture, human interaction, and sensory pleasure. So use these guidelines as a map on your journey to nutritional wellbeing, but be sure to enjoy a variety of raw and cooked foods to enrich your dietary experience.

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FOOD

T H E LO W-C A R B LO W-D O W N // By Liesl Lamprecht

ccording to holistic health practitioner, naturopath and raw food advocate Ann Wigmore, the food we eat can either be “the safest and most powerful form of medicine” or “the slowest form of poison.” Tim Noakes and Marika Sboros echo this sentiment in their most recent publication, The Eat Right Revolution: Your Guide to Living a Longer, Healthier Life (Penguin Random House, 2021).

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The book sheds new light on the relationship between COVID-19 and diet. According to the authors’ research, the pandemic has proven that a ready-at-hand weapon such as a low-carbohydrate, high-healthyfat (LCHF) or ketogenic (very-lowcarb, very-high-fat) diet may be helpful in bolstering immunity at times like these. It should be noted that Noakes and Sboros are not against vaccines. On the contrary, they encourage readers to make use of the

protection that sound science offers. However, what they do hope to inspire is a personal responsibility to make good food choices that will give us the strongest defence in the face of a virus. As in any discussion about health, it must be noted that there are of course multiple factors (apart from diet) that play a role in our overall wellbeing. A lack of sleep, smoking, not enough vitamin D from sun exposure (remember to wear sunscreen!), a lack of exercise, and stress can all place a tremendous amount of pressure on our immune systems, making us more susceptible to the severities of COVID-19.

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“I bought Turmerynne for my mom. She is raving about it. It’s helping with her digestive issues and her chronic joint pain has also lessened.” - Ayesha For the purposes of The Eat Right Revolution, however, underlying conditions caused by diet are explored as the biggest concern. Noakes and Sboros found that people with specific underlying conditions such as obesity, type 2 diabetes (T2D), hypertension and heart disease had a significantly higher risk of severe suffering or death from COVID-19. They argue that if a LCHF diet can effectively treat, reverse or prevent all of these underlying conditions, it can also prevent the worst suffering and premature death caused by the virus. In other words, they remind us that prevention is better than cure. Or, as the father of medicine, Hippocrates, said: “the greatest medicine of all is teaching people how not to need it”. South Africa’s obesity numbers are higher than the global average, with nearly 70% of women, 40% of men, and 13% of children classified as obese. Every seven days, 2 500 new cases of T2D are diagnosed in South Africa. That’s 357 new cases a day! In the words of Noakes and Sboros, our country is facing two pandemics: COVID-19 and insulin resistance. Obesity, T2D and cardiovascular disease are all chronic metabolic disorders - or ‘lifestyle diseases’ - of which insulin resistance is the root cause. Before we go on, let us first define the term. Insulin resistance develops when your muscle, fat and liver cells no longer respond well to the insulin that your pancreas releases in response to ingested carbohydrates (glucose).

Your body becomes increasingly resistant to glucose signals, after which you stop being able to take up glucose from the bloodstream. At this point you may be thinking, “I’m not necessarily overweight or struggling from T2D, so why should I read on?” The fact of the matter is that you don’t have to be obese to have (or eventually develop) T2D. Underweight people who follow illadvised diets and build up fat cells in the liver without appearing fat on the outside have also been diagnosed with T2D.

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Noakes and Sboros have no intention of body shaming. Their goal, rather, is to identify and expose bad dietary advice and inform South Africans of the evidence behind good nutrition. The importance of following a medically sound diet is for more than just weight loss or counteracting obesity. It can go a long way in preventing and reversing life-threatening diseases like T2D, heart attacks, strokes, and other cardiovascular conditions. The good news about these ‘lifestyle diseases’ is that they are caused by bad lifestyle habits, which essentially means that you have a choice when it comes to the state of your health. As with most things in life, there are no one-size-fits-all diets. Instead, we inch forward on an endless journey of personal choices and lifestyle changes to make LCHF and keto foods work for each of our unique bodies and lifestyles.

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FOOD

LCHF AND KETO CRASH COURSE

There are three classes of macronutrient: protein, fat and carbohydrates. Of these, only protein and fat are essential to life, which means that even if you eat 0 grams of carbohydrates for the rest of your life, you will survive. For most, this is a very bitter pill to swallow. We may enjoy eating carbs, but our bodies don’t actually need them. Noakes and Sboros hold that highcarbohydrate and low-fat diets are common triggers of insulin resistance, and that a diet rich in protein and fats (saturated and other healthy fats) is vital for fighting the war against COVID-19 and insulin resistance. Ketosis is a natural process that happens when your body doesn’t have carbohydrates to burn for energy. Instead, the liver produces ketones from circulating fats, which it then uses for fuel. Contrary to popular belief, ketones (rather than glucose) are the body’s preferred source of energy for the muscles, heart and brain. To get into this state of nutritional ketosis, you need to reduce your carb intake to 25 grams a day, eat less protein, and consume lots of (healthy) fat. Protein and fat are more satiating than carbs, making it difficult to overeat. By eating real, unprocessed foods and avoiding high-carb foods that destabilise the part of your brain that tells you when to stop eating, you can effectively beat a sugar addiction and be more in touch with your body’s ideal food quantities. When you stop being continually hungry and snacking on high-carb foods, your body’s blood sugar levels will no longer spike dangerously out of control, effectively reducing your risk for insulin resistance. However, the LCHF diet is not entirely carb-free. Noakes and Sboros recommend staying within a 20 g to 150 g carbohydrate range, depending on how much weight you want to lose and your level of insulin

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resistance. They also prescribe an optimum protein-fat-carb ratio of 20% - 30% protein, 60% - 70% fat, and 5% carbs. Note that this varies from person to person, and you will need to tweak and adapt the macronutrient ratio to find the balance that works for you. All foods have a portion of protein and fat in them, but animal and dairy foods have the most of the required number of amino acids. One would typically have to eat high volumes of plant foods compared to animal foods to gain the same amount of protein. However, by consulting with a professional, making judicious food choices, and planning your meals ahead, the spectrum of LCHF and ketogenic diets can be made to fit with a vegetarian and vegan diet. Noakes’ controversial claim that saturated fats are, in fact, good for you and not tied to strokes or heart attacks has received a lot of pushback in the wider scientific community. However, in this book he points to evidence from clinical trials on over 75 000 people that shows that saturated fats have no effect on cardiovascular disease or total mortality (death rate). The book goes on to expose the dark side of the field of nutrition, effectively turning what we know about conventional dietary guidelines

and food groups completely on its head. The authors highlight the ongoing battle between sound science and the dietary health information pushed by those with vested commercial interests and longstanding biases, all of which has failed to serve the public’s interest. Cue the butter-versusmargarine and full-cream-versuslow-fat dairy debate. From bribes to questionable national nutrition board members, Noakes and Sboros are persuasive in making you take everything you think you know about food with a pinch of salt.

THE LOW-DOWN

LCHF and keto diets don’t have to be restrictive, boring, tasteless, or time-consuming. There are plenty of delicious recipes and tips at your disposal to make the lifestyle change a tasty one. The Eat Right Revolution includes a chapter of practical information, including helpful food lists (what to include and avoid), recipes (meals and snacks), and tips to assist in making the LCHF and keto diet work for you. They’ve grouped certain foods into green (eat freely), orange (exercise self-control), and red (avoid) categories to help you navigate your daily dietary choices with ease.

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FOOD

For the purposes of this article, we’ll share a simple, helpful list of what to cut and what to keep, should you choose to explore a LCHF or keto diet…

CUT *Carbs (bread, pasta, pizza, potato, sugar, grains,

cereals, etc.)

*Anything with wheat *Anything sweet or starchy *Fizzy drinks and juice *Vegetable oils *Alcohol KEEP * Foods high in healthy fats and protein *Sources of quality protein, such as eggs, full-fat

dairy, biltong (be careful of commercial biltong, as it can contain a lot of sugar), boerewors (must be without cereal), fish, chicken, red meat, lamb and pork (preferably pasture-raised and organic)

*Healthy fats such as butter, cream, coconut oil, avocados and nuts (Almonds, macadamias, walnuts and pecans are best. Peanuts and cashews are legumes, and not nuts! Also be careful of nuts if you want to lose weight, as they contain both fat-protein and carb-protein.)

*Low-carb vegetables that are high in nutrients (like cauliflower, broccoli, celery and baby marrow) *Low-carb and low-sugar fruit (blueberries, raspberries and blackberries are great options) *Water

LO W-C A R B G R A N O L A Makes: 6 cups or 800 g

INGREDIENTS * 4 cups coconut flakes *3 TBSP butter *½ cup almonds, sliced or coarsely chopped *½ cup walnuts, coarsely chopped *½ cup pumpkin seeds *¹⁄₃ cup sunflower seeds *¹⁄₃ cup ground flaxseeds *½ tsp ground cinnamon *½ tsp salt *¼ cup dates, thinly sliced or chopped *¼ cup goji berries METHOD

FANTASTIC FACTS ABOUT FOOD FAT * Fat is an essential macronutrient. *Fat is an important source of energy (more important than carb-derived glucose).

*Fat helps with absorbing fat-soluble vitamins (vitamins A, D, E, and K). *Fat insulates your body and protects your organs. *Fat helps with absorbing important minerals like

calcium, magnesium and zinc.

*Good fats reduce your risk of dementia and other neurological conditions.

Excerpted from The Eat Right Revolution by Marika Sboros and Tim Noakes, published by Penguin Random House and available at leading bookstores and online

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1. Preheat the oven to 180˚C. 2. Spread the coconut flakes evenly on a baking tray and bake for 8 - 10 minutes. Check and redistribute the flakes frequently, as they burn easily. Remove from the oven and transfer to a container to cool. (If you like, make extra to include in smoothies and on salads, and store in an airtight container until needed.) 3. Melt the butter in a small bowl or jug in the microwave. 4. Mix all the nuts and seeds together with the cinnamon in a bowl. Pour the butter and salt over and mix. 5. Spread the nut and seed mixture evenly on the baking tray and bake for about 15 minutes. Remove from the oven, stir to break up any clumps, and allow to cool on the tray. 6. Mix the nut and seed mixture with the dates, goji berries and coconut flakes. Store in an airtight container.

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H E A LT H

GUARD YOUR HEART

A GUIDE TO A H E A LT H Y E L E C T R O LY T E BALANCE // By Mpho Masenya

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id you know that a healthy adult’s heart beats approximately 115 000 times per day?

The heart is the hardest working muscle in the body, and as one of the most complex organs, it sustains the essence of life. The heart pumps blood throughout the body via the circulatory system, providing oxygen and nutrients to the tissues and removing carbon dioxide and other waste. Within 19 days of conception, the cardiovascular system (heart and blood vessels) start to develop, and at around day 22, the heart gives that first life-confirming heartbeat. Just as we have electricity conductors for the electricity running in our homes, the heart is reliant on electrolytes to sustain the organ’s electrical activity.

WHAT ARE ELECTROLYTES?

Electrolytes are essential bodily minerals that have an electric charge, and that always need to be kept in equilibrium. These electric charges are fundamental to several life-giving operations in the brain, nervous system, muscles (including the heart) and body tissues. The primary electrolytes, each with an assigned function in your body, are sodium (Na), chloride (Cl), potassium (K), magnesium (Mg), calcium (Ca), bicarbonate (CaHO3) and phosphorus (P).

ELECTROLYTES & HEART HEALTH

When it comes to matters of the heart, electrolytes help to stimulate the muscle contractions and electrical impulses that keep your heart beating. Sodium has an impact on blood pressure, and is necessary for muscle and nerve function, while bicarbonate regulates heart function and chloride helps to balance the electrolytes. Potassium, magnesium and calcium enjoy an interdependent relationship, and are key to maintaining the heartbeat.

DID YOU KNOW? The heart pumps 7 570 litres of blood every day. That’s approximately 2.7 litres a minute!

H E A LT H

DID YOU KNOW? It is estimated that the average South African consumes about 257 mg of magnesium a day, which is only 61% of the daily recommendation. The easiest way to reach the required amount is to increase the number of leafy greens on your plate.

THE HEARTBEAT TRIO Potassium Potassium is central to both cellular and electrical function. It regulates the heart and blood pressure; collaborates magnesium and calcium; controls the transportation of calcium throughout the body; is necessary for muscle contraction and relaxation; assists the nerve impulses with electric charges; and helps to balance other electrolytes. A healthy adult should aim to consume about 3 500 to 4 700 mg potassium from food daily. It can be found in foods like spinach, beetroot, avocado, legumes (e.g. chickpeas) and fish (sardines, tuna and salmon).

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Magnesium Magnesium is necessary for maintaining electrical activity in the heart and brain. It controls the relaxation of the heart; regulates potassium, calcium and sodium; prevents blood clot formation; and prevents the heart blood vessels from undergoing muscle spasms, which reduces the risk of heart attacks. The recommended daily amount of magnesium for a healthy adult is 360 g for women and 400 g for men. Magnesium can be found in a variety of foods, including dairy, fresh produce, nuts, kale, spinach, beans, legumes and dark chocolate (80% - 100% cocoa).

Calcium Calcium is mostly found in your bones and teeth, but also plays an essential role in regulating the contractions of the heart muscle. The recommended daily amount of calcium for a healthy adult is 1 000 mg for women and 1 200 mg for men. Calcium is present in dairy, dairy alternatives (soya yoghurt and almond milk), fresh produce (kale and broccoli), beans and fortified foods and beverages.

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ABSORB THE ADVANTAGES

Unfortunately, ensuring that you have a mineral-rich diet that meets all the recommended daily intakes is not always enough to keep your body in tip-top shape. Your gut needs to absorb the minerals in order for you to really reap the benefits. Potassium

Calcium

*About 90% of potassium is

*Phytates and oxalates reduce the body’s ability to absorb calcium.

absorbed from the small intestine, after which the surplus is eliminated through urine or perspiration.

*After sweating heavily, you may

need to replace your fluids with highpotassium beverages such as a cup of freshly squeezed orange juice or coconut water.

*Food preparation methods

like fermentation, sprouting or marinating in lemon juice or raw apple cider vinegar of kefir before cooking may reduce the load of phytates, which can enable calcium absorption.

*Caffeine and alcohol have a diuretic effect, and will decrease the level of potassium in your system. Be sure to replenish the lost electrolytes when enjoying a regular brew of coffee.

*Oxalates are found in spinach, beets, rice bran and rhubarb. Calcium absorption can be encouraged by boiling and steaming these foods before consumption.

Magnesium

You can prevent an electrolyte imbalance by eating a healthy diet and drinking enough water. If your body struggles to absorb and retain electrolytes, consult with a healthcare professional before taking any additional supplements, especially if you already have existing heart or other chronic conditions.

*Studies have shown that only 30 – 40 % of magnesium is absorbed within the gut, after which some is excreted through the kidneys. *Gastrointestinal disturbances such as chronic diarrhoea and celiac disease are large contributors to failed magnesium absorption. *Other culprits that affect absorption are genetically modified food and medications. *Stress, insomnia, fatigue and

high sugar intake can all lead to a magnesium depletion.

GUARD YOUR HEART

“Above all else, guard your heart, for everything you do flows from it.” This wise old proverb still rings true today. Balance your electrolytes by staying in tune with your heart’s health, boosting your nutrition, and staying on the move.

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There are plenty of apps and online websites that can help you to monitor your daily mineral and vitamin intake. Visit www.myfooddata.com or download VitaNeed Vitamins and Minerals (Daily Need/Intake) to keep track and diarise your daily quantities. September is Heart Awareness Month in South Africa, culminating in World Heart Day on 29 September 2021. Look out for updates about the day at www.worldheartfederation.org

ABOUT THE AUTHOR Mpho Masenya is a writer, communicator and advocate for basic nutrition education and awareness for wellness and the prevention of disease. She completed her minor dissertation for her Executive MBA on strategy practices for behavioural changes to alleviate type 2 diabetes in South African women, thereafter advancing her technical knowledge on nutrition through Wageningen University.

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PREVENTIVE

MEDICINE 101 // By Dr Yashica Khalawan

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PR US OD TUCHAV TS E

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What is preventive medicine? Preventive medicine takes a proactive approach to patient care by treating a condition at the stage before it becomes acute. The goal of this type of healthcare is to help promote an individual’s health and wellbeing by preventing injury and illness. A good example of preventive medicine can be to screen for hypertension and to treat the symptoms before they lead to serious illness.

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Why is preventive medicine important? Preventive medicine helps to lower the burden of healthcare costs by preventing or treating disease before it requires high levels of hospital care. Several studies have demonstrated that chronic condition patients who have been managed and treated with preventive measures have significantly improved health outcomes.

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What are some of the leading causes of preventable diseases?

*Hypertension *Smoking *High cholesterol *Poor diet *Obesity *Physical inactivity *Alcohol

HOW CAN I IMPLEMENT PREVENTIVE MEDICINE? * Take your children for regular check-ups and immunisations. *Attend regular gynaecological appointments for pap smears, mammograms and preconceptual counselling. *Book annual dental and optometry appointments. *Consider regular screening tests for blood pressure, cholesterol and sugar levels. *Consider attending a genetic screening assessment to gain additional insight into your risks and susceptibility to certain diseases.

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There are many associated risk factors when it comes to contracting an illness. However, by implementing healthy practices early on in life, you can continue on a steady trajectory of wellbeing well into the future.

ABOUT THE AUTHOR Dr Yashica Khalawan is a general practitioner with a special interest in preventive medicine.

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B E AT T H E W I N T E R WELLNESS BLUES // By Zinhle Masango

inter can be a very challenging season in which to stick to a workout plan and healthy diet. Colder weather, shorter daylight hours and the allure of staying warm and eating comfort foods can all make it difficult to establish a consistent routine. Here are a few tips to help you through the seasonal slump…

BRING FITNESS INDOORS

You may not always be able to exercise outside, but there are many ways to stay active indoors:

*Walk laps at the mall *Take a fitness class at the gym *Join a community dance class *Lift weights *Work out to a YouTube fitness

video at home

The most important tip is to find something you enjoy doing. If you’re having fun, you’ll be much more likely to stick to a consistent exercise routine.

MAKE THE MOST OF WINTER

Believe it or not, winter is actually the best season for losing weight. Studies have shown that keeping cool can help you slim down and shed a few kilos. Your body uses more energy to keep you warm in colder temperatures than it does in warmer weather, which means you burn more calories. If you’re feeling up to it, try:

*Sleeping in a cold room *Stepping outside for a 10-minute

shiver session

*Taking an ice bath *Taking a dip in a cold pool or the

ocean

EAT RIGHT

Winter’s shorter days and longer nights can cause our serotonin levels to drop, leading to food cravings and the gloomy feelings known as ‘winter blues’. 38 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

By eating healthy carbohydrates, you can actively boost your serotonin levels. Try:

*Squash, pumpkin, butternut, sweet

potatoes, gem squash and yams

*Almonds and walnuts *Green leafy vegetables *Citrus fruit (oranges and grapefruit) EAT YOUR MEAT

Beef, chicken, lamb and venison are considered the heartiest protein sources, and are best served slow cooked. You can add these to soups, broths and casseroles along with warm spices. A few wonderful winter spices include:

*Allspice *Cardamom *Chilli *Cinnamon *Cloves *Cumin

*Ginger *Mulling Spice *Nutmeg *Pumpkin Pie Spice *Saffron *Star Anise

IMPLEMENT SUPPLEMENTS * Vitamin C can help to boost your

immune system to fight colds and flu.

*Our bodies usually absorb vitamin D

from the sun’s rays, but in the winter natural absorption becomes more challenging. Adding supplements to your diet this winter may help reduce your risk of developing depression and unhealthy cravings.

*Zinc is naturally found in fish, dairy,

eggs and some cereals, and can also help to ward off infections.

STAY HYDRATED * Make sure you drink enough water

each day.

*Drink hot water with lemon and ginger in the morning – it’s filled with immune-boosting qualities. *Make your own turmeric latte by infusing your favourite non-dairy milk (almond or coconut milk) with turmeric and a pinch of cinnamon and nutmeg. Allow it to infuse for a minute before drizzling with maple syrup or honey. *Try adding honey or lemon to your rooibos tea, green tea or mint tea for a boost of flavour. *Sip on skinny hot chocolate (sugar-free) made with almond milk or boiled water. Staying healthy during winter can help shake off the cold, boost your energy levels and prevent weight gain. As they say, summer bodies are made in winter - so don’t let the winter blues keep you from reaching your health and fitness goals!

ABOUT THE AUTHOR Zinhle Masango is a CRT nutritionist, life coach & former PCA Bodybuilding SA Champ. Follow her adventures @zee_fitnessjunkie on Instagram.

SHOP THE RECOMMENDED P RO D U C T S I N STO R E , OR SCAN THE QR CO D E TO B U Y T H E M ONLINE

PROBIOTICS VERSES STOMACH ACID - WHICH WINS? Science confirms how important a healthy gut is for a healthy you – and probiotics have long been acknowledged as a fast-track solution to boosting the health of your gut. However, before probiotics can reach your gut, or more correctly your lower intestine, which is a specific area of the gut in which they work their healthy magic, they have to pass through the stomach, the organ that contains the highly corrosive acids that break down the food we eat. Unfortunately, live probiotic bacteria are no match for stomach acid. Studies show that up to 90% of probiotic bacteria are destroyed by stomach acid and never reach your lower intestine to do the work that helps you experience health benefits.

THE ANSWER IS A NEW PROBIOTIC RECENTLY LAUNCHED IN SOUTH AFRICA, PROBITEC. Probitec uses DuoCap technology, which is designed to protect probiotic bacteria from stomach acid and ensure that, instead of delivering 0 to 10% of the stated dose, it delivers 100% of its 10-billion Colony Forming Units of bacteria to your lower intestine, making it up to 2000 times more effective at delivering viable probiotics to the lower intestine than other probiotic brands. It works, as the name suggests, by employing two acidresistant capsules, one inside the other with both designed to dissolve in the different pH environments of your gut. This ensures that the probiotic is only released once it has passed through the destructive forces of the stomach and entered into the lower intestine. Probitec uses Lactobacillus Acidophilus La-14, a strain of bacteria already common in the human body and one of the most studied strains of Acidophilus worldwide.

The strain has clinically-proven benefits that include reducing the symptoms of irritable bowel syndrome, candida, lactose intolerance, diarrhea, bacterial vaginosis, allergies and antibiotic-associated secondary infection. Other advantages of Probitec are that it contains a prebiotic (a type of fibre that the human body cannot digest but which acts as a food source for bacteria to stimulate the growth of probiotics in the gut); its capsules are made from plant fibres and are therefore vegan-friendly; does not need to be kept in a fridge as it suffers no mortality when kept at room temperature; and can also be taken simultaneously with antibiotics.

G I V E A W AY S

Win

WITH WELLNESS

PA M P E R H A M P E R

B O DY & B R A I N B O O S T

Treat yourself to the ultimate home spa experience with a Celluvac hamper containing a massage kit, cellulite body oil and rose anti-ageing facial oil. To enter, send us an email describing your most relaxing home spa treatment. Use ‘Pamper Hamper’ in the subject line.

Give your body and mind a boost with Prime Self’s Keto Creamer, Collagen Powder and Shroom Elixir Powder. Simply add these amazing products to your daily routine, and watch as the benefits take effect… To enter, send us an email telling us why your body and brain are in need of a boost. Use ‘Body & Brain Boost’ in the subject line.

P R O B I OT I C P O W E R

SCULPT & SHINE

Power up with Probitec’s potent probiotics! The natural gut helpers are released directly into the stomach to sustain good bacteria while actively cleaning out harmful toxins to maintain a healthy gut. To enter, send us an email telling us why your gut is in need of a little TLC. Use ‘Probiotic Power’ in the subject line.

Revitalise your skin’s natural lustre with a Celluvac obsidian facial roller and Gua Sha combo! These DIY skincare tools will assist with circulation, toning, sculpting and lymphatic drainage to give you renewed elasticity and a glowing complexion. To enter, send us an email telling us about your night-time skincare routine. Use ‘Sculpt & Shine’ in the subject line.

RELAX & DE-STRESS

WINTER WELLNESS 101

Unwind from the stressors of daily life with a restorative hamper from SOIL containing their DeStress Essential Oil Blend and Relaxing Massage Oil to ease and uplift body and mind. To enter, send us an email sharing what helps you to relax and destress after a long day. Use ‘Relax & De-Stress’ in the subject line.

Bolster your body with an immune-supporting trio of Wellness Echinacea, Sutherlandia Tea and Vitamin C. This musthave hamper will help you cover your winter wellness basics... To enter, send us an email telling us about your winter supplement essentials. Use WINTER 101 in the subject line.

A B ATC H M A D E I N H E AV E N

RETREAT TO NATURE

Satisfy your sweet tooth with a hamper of guilt-free goodies from Cravings Bakery. True to their name, they create delicious, craveworthy treats that are veganfriendly and free from sugar, eggs, gluten and dairy. If you didn’t have any cravings before, we guarantee you’ll be unable to resist now! Who knows, you might just win...Bake a leg! To enter, send us an email telling us about your must-have craving satisfactions. Use ‘Cravings’ in the subject line.

Escape to Bodhi Khaya Nature Retreat, a scenic sanctuary in the heart of Stanford, for an all-inclusive three-night personal retreat for two in their Deluxe Courtyard Room. This amazing prize includes three nourishing meals per day, a weekend schedule of meditation, yoga and Chi Kung, as well as a tree that you can plant anywhere you like. Just when you thought it couldn’t get any better, the relaxing retreat also treats each person to a one-hour massage… To enter, send us an email telling us about how you retreat to nature. Use ‘Retreat to Nature’ in the subject line.

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

T’s & C’s Apply

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R EADER DEALS P R ESENT T H ES E EXCLU SIVE VOU CHERS IN S TO R E TO EN J OY LIVING LIFE WELL FOR LESS! WELLNESS ORGANIC APPLE CIDER VINEGAR 500 ML

SAVE 20%

W E L L N E S S A C T I V AT E D G R A N O L A COCONUT 350 G

SAVE 15%

WELLNESS CAMU CAMU 100 G

SAVE 15%

WELLNESS RAW ORGANIC CACAO BUTTER 200 G

SAV E 15%

BAOCARE BABY BAOBAB OIL 50 ML

SAV E 20%

PICCOLO BABY RICE PORRIDGE 125 G

SAV E 10%

Offer available on presentation of physical voucher in store from 1 July – 30 September 2021. Not redeemable online, or on products that are already on promotion.

WELLNESS COLD & FLU REMEDY 50 ML

SAVE 20%

WELLNESS OLIVE LEAF 50 ML

SAVE 20%

WELLNESS SCELETIUM NIGHT TIME 30S

SAVE 15%

WELLNESS CALCIUM 60S

SAVE 20%

W E L L N E S S L A V E N D E R & N E R O L I D A I LY MOISTURISER SPF 15 100 ML

SAVE 20%

W E L L N E S S D A I LY FA C I A L C L E A N S E R WITH CASTOR OIL 200 ML

SAVE 20%

WELLNESS LAUNDRY CREAM 1 KG

SAVE 25%

WELLNESS ALL PURPOSE CLEANING GEL 500 G

SAVE 25%

Offer available on presentation of physical voucher in store from 1 July – 30 September 2021. Not redeemable online, or on products that are already on promotion.

BEST FOR BABY If your home runs on cuddles and caffeine, you probably have a little one in the house! Keep baba healthy and happy this winter with our lovingly curated range of natural baby foods, organic nappies, bamboo dinner sets, cosy sleep suits, and more.

SHOP IN STORE & ONLINE

FITNESS

HELPING YOU GET BACK OUT THERE Wellness Warehouse co-founder and medical doctor Dr Sean Gomes and chiropractor Dr Jesse Bruins Roberts have launched an innovative new brand and product called ZLAANT. Dr Sean Gomes

Dr Jesse Bruins Roberts

The two are passionate about helping people stay active and ‘get back out there’, and have drawn from their collective experience and expertise to create a community of outdoor enthusiasts and a sustainable, ecoconscious business that promotes consistent efforts to keep your body functioning at its peak.

HOW IT STARTED

Co-Founder Dr Bruins Roberts completed a three-year post-graduate programme in sport chiropractic, during which he spent a significant amount of time at Elana Meyer’s Endurocad, a running academy for underprivileged runners in Stellenbosch. He also looked after the Zimbabwean national rugby squad when they toured South Africa, and currently works as a chiropractor for Hamiltons Rugby Team. It was during his time at the running academy that he noticed the same injuries that kept resurfacing amongst the runners, five of the most common being:

*Runner’s knees *Achilles tendonitis *Shin splints *ITB syndrome (Iliotibial band friction) *Plantar fasciitis (heel pain under the

foot)

While the above are the consequences of repetitive strain injuries, Dr Bruins Roberts also encountered more acute injuries such as ankle sprains – and wanted to create a simple product that could help to prevent both kinds of injuries through consistent daily exercise. At around the same time, Dr Gomes was training for his second Ironman triathlon whilst battling with a severe range of repetitive strain injuries, specifically 46 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

runner’s knees. Although he was familiar with the condition and the required treatment, he found it difficult to recover from the injury. He reached out to his nephew, Dr Bruins Roberts, who found research on a specific angle decline slant board that could assist with shock absorption and lengthening of the tendon. Together, they developed the ZLAANTBOARD to treat and prevent common overuse injuries caused by activities like running and cycling.

ZLAANT’S VISION & MISSION

The majority of people suffering from common running injuries keep injuring themselves over and over again. Dr Gomes and Dr Bruins Roberts identified that these injury recurrences are mainly due to the fact that most people don’t stick to their rehabilitation programmes or practise prevention. There are plenty of products, tools and support systems for healthy and active people, but when we get injured, we’re often left out on a limb (excuse the pun). ZLAANT was inspired by the lack of support for injured people, and the team wanted to create something that would be easy to use and that could act as a visual reminder to do strengthening exercises on a regular and consistent basis in order to recover from and prevent injuries.

Many people take a couch-to-marathon approach without first establishing a foundational level of strength, stability, mobility, balance and proprioception. ZLAANT asserts that by working on all of these elements in combination each day, you’re much more likely to prevent hurting yourself when attempting to get active.

While plenty of benefits can be gained from things like yoga, fitness classes and personal trainers, ZLAANT’s specific aim is to create simple and easy-to-use tools that can be used daily and in the convenience of the home. ZLAANT has brought together a community of healthcare practitioners, athletes and other ‘ZLAANTERS’ to serve as a support system by sharing useful information and material to help you through your journey of recovery from repetitive strain injury. Theirs is a movement to get people to be active and do the things they enjoy in a pain-free and injury-free way. They want to help keep you out there 100% of the time, and not just to go from 0 to 100 and then back to 0.

ZLAANT’s mission is to protect the longevity of your active lifestyle by finding the most effective ways for you to recover from and prevent common sports injuries so you can perform at your best. Based on research and their own struggles with repetitive strains, the ZLAANT team discovered the three pillars to sports injury recovery, around which the product and movement are built: 1. Patience – results take time 2. Consistency – keep going 3. Quality of movement – do it the right way

THE ZLAANTBOARD

The ZLAANTBOARD has enhanced the simple functionality of a slant board or classic balance board by developing a single axis, asymmetrical rocker to increase versatility, range of mobility, strength and lower limb stability. This home workout tool is a lightweight, compact and portable board with an attractive design that can be kept under your bathroom sink, in the kitchen or at your desk as a visual reminder to do your daily exercises.

ZLAANT’s goal is to help you:

*Recover from lower limb injuries *Prevent repetitive strain *Strengthen tendons *Improve balance *Perform at your peak … and get back out there!

A JACK OF ALL AGES

ZLAANTBOARDS are ideally suited for:

The board comes with a ZLAANT Circuit and Compliance Tracker to help you follow a dynamic yet simple daily exercise routine that focuses on quality of movement as well as strengthening and mobilising the foot and ankle. The circuit includes a range of proprioceptive exercises that target the lower kinematic chain. Consistent and controlled use of the ZLAANTBOARD and circuit can be a natural aid in enhancing performance, preventing injury and combatting repetitive strain.

*People of all ages (Dr Bruins Roberts’

The foundational circuit guides you through seven exercises, after which you can also explore additional exercises and programmes on ZLAANT’s website, YouTube channel and the soon-to-be-launched app. The gym circuit comes with a printed board to hang on your wall or mirror for an easy visual step-by-step guide to doing your ZLAANT exercises two to three times a day for 10 minutes. You can also make the exercises more challenging by doing single leg work and adding weights or bands.

and want to get out there

gran loves hers!)

*Trail runners *Children’s development (especially for

Environmentally-Focused ZLAANT is aligned with Greenpop, and uses eco-friendly packaging that derives from recycled materials. The boards are made from sustainably-forested birchwood and water-based varnish, while a percentage of profits go to planting trees. Their ZLAANTPEAK running caps are created to encourage people to look after the environment for future generations, and to protect the biodiverse floral kingdom of the Cape. Each running cap comes with a fynbos seed in the label, and a percentage of the proceeds go to fynbos conservation.

core strength)

*Occupational therapists *Soccer players (especially for ankle sprains and jumping injuries)

*Younger people (for a more active approach)

*Older people (for a more supportive approach focused on balance and proprioception)

*People who haven’t been active before As we age, our joints start to wear and tear while we also lose our alignment and the ability to be steady on our feet. There is a certain degree of instability when doing the strengthening exercises, so you’re simultaneously working on your balance and proprioception, which helps to combat the natural decline of age-related balance. By using the ZLAANTBOARD daily as a lifestyle tool, you can start a journey of ageing well and living a full and active life for longer.

JOIN THE ZLAANT COMMUNITY and stay informed about all the latest ZLAANT developments by signing up to their newsletter on their website or following them online at: @zlaantboard

@Zlaant

Zlaant

Get your ZLAANTBOARD and ZLAANTPEAK at Wellness Warehouse on Kloof Street or online at www.wellnesswarehouse.com and www.zlaant.com. ZLAANT & Wellness Warehouse

*Traditionally when people were

unwell, they were very reliant on going to the doctor to get better. Both Wellness Warehouse and ZLAANT strive to communicate and educate customers around preventative approaches to their health and wellbeing.

*Both brands are passionate about

empowering people to live an active life by providing them with the necessary platforms and tools to do so.

The AA icon in the ZLAANT logo represents the peak or challenge that we all face on our training journeys – from the weekend warriors to the elite athletes amongst us, or those who simply enjoy staying active.

*Wellness Warehouse and ZLAANT see the importance and value of creating a community that can support each other.

W W W. W E L L N E S S W A R E H O U S E . C O M // 47

BEAUTY

Scrub Your Worries Away

O U R FA V O U R I T E H O M E M A D E SCRUB RECIPES When was the last time you spent some quality time with yourself? I’m not talking about sipping on your morning coffee, scrolling through your phone, or watching Netflix. Rather, I encourage you to try to recall the last time you invested in some wellbeing enhancing, tech-free, R&R…

// By Debbie Ellis

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After switching to home spa treatments at the outset of the lockdown last year, I‘ve experienced the joy of reconnecting with myself in the sanctuary of my own space. Why not take some time to tune into your body’s needs with nourishing DIY self-care rituals?

Natural products and practices that support self-care

Here are six super scrubs you can make yourself, and enjoy in your own time and space…

Flower Power

Facial Rollers & Gua Sha sets available in 4 crystal variants

INGREDIENTS 2 drops Wellness Organic Lavender Essential Oil + 2 TBSP brown sugar + 2 TBSP Kapthura Organic Coconut Butter + 2 drops Rethink CBD Daily Oil

METHOD

1. 2. 3. 4.

Mix all the ingredients together in a glass bowl Gently massage into the skin on the hands and/or feet Leave on for 2 minutes Rinse

Sugar Sweet INGREDIENTS 2 drops Wellness Organic Lemongrass Essential Oil + 2 TBSP olive oil + 2 TBSP brown sugar + 2 drops Rethink CBD Daily Oil

METHOD

1. 2. 3. 4.

Mix all the ingredients together in a glass bowl Gently massage into the skin on the hands and/or feet Leave on for 2 minutes Rinse

Which crystal is right for you? Rose Quartz: The stone of love - soothe Jade: The stone of eternal youth - repair & balance Amethyst: The stone of tranquility - heal & calm Obsidian: The stone of protection - detox & protect

Rose Quartz

Jade

Amethyst

Obsidian

Facial cupping works by stimulating the skin and underlying tissue. By creating a light suction, freshly oxygenated blood is brought into the tissue, which increases product absorption, stimulates collagen and elastin and restores new skin tissue. "Good quality cups. Love the way my body and skin feel after using them." "Celluvac has changed my life. I also bought the Facial Roller and WOW! Thank you guys." www.celluvac.co.za

BEAUTY

Simply the Zest INGREDIENTS

We are Mint to Be INGREDIENTS

2 drops Wellness Organic Lemongrass Essential Oil

2 drops Organic Chamomile Essential Oil +

2 TBSP Wellness Himalayan Salt

1 drop Wellness Organic Citrus Essential Oil

Fresh mint

30 ml olive oil + 4 TBSP brown sugar + 2 - 3 drops Rethink CBD Daily Oil

METHOD

1. 2. 3. 4.

Mix all the ingredients together in a glass bowl Gently massage into the skin on the hands and/or feet Leave on for 2 minutes Rinse

METHOD

1. 2. 3. 4.

Mix all the ingredients together in a glass bowl Gently massage into the skin on the hands and/or feet Leave on for 2 minutes Rinse

Soothe and Snooze INGREDIENTS 2 drops Soil Sandalwood Essential Oil

Stop and Smell the Roses

+ 2 TBSP Crede Almond Oil +

INGREDIENTS

2 TBSP Wellness Himalayan Salt

2 - 3 drops Wellness Organic Rose Geranium Essential Oil

+ 2 drops Phyto Force Valerian Root

+ 30 ml Wellness Organic Baobab Oil + 2 TBSP Wellness Himalayan Salt

METHOD

1. 2. 3. 4.

Mix all the ingredients together in a glass bowl Gently massage into the skin on the hands and/or feet Leave on for 2 minutes Rinse

METHOD

1. 2. 3. 4.

Mix all the ingredients together in a glass bowl Gently massage into the skin on the hands and/or feet Leave on for 2 minutes Rinse

PRO TIP If you have some scrub left over after a treatment, mix the remaining mixture with Wellness Himalayan Salt and pour the scrub into a cotton bag to place in your linen drawer for a pleasant fragrance. 50 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

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

ANARA products have been tested by real women with real menopausal issues. Try it today to feel renewed and rejuvenated.

For Women, By Women... Naturally

Anara is available at select Wellness Warehouse stores. Visit us or buy online at www.anara.co.za and follow our instagram journey @anaratherapy.

BEAUTY

Stress, Sleep

& YOUR SKIN // By Liesl Lamprecht

id you know that stress and sleep can have a significant impact on the appearance of your skin? If you’re struggling to manage your stress and get your eight hours of beauty sleep, rest assured that you’re not alone. According to a study in the Journal of Clinical and Experimental Dermatology, the quality and length of our sleep can have a considerable impact on our skin’s overall health and wellbeing. The skin recharges and recovers while we sleep, and uses the restful time to actively heal, restore and eliminate toxins. If stress is keeping you up at night, your body’s ability to carry out these essential functions is compromised.

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HOW DO STRESS AND SLEEP AFFECT THE SKIN? 1. Acne Stress causes your body to produce more cortisol which, in turn, makes your brain’s hypothalamus produce corticotropin-releasing hormone (CRH). CRH stimulates oil production from the sebaceous glands around the hair follicles, which can clog your pores and cause acne. In addition to stress and a lack of sleep, factors like excessive alcohol consumption, menstruation and bad eating habits can all worsen breakouts. 2. Dull Skin Sleep deprivation leads to higher levels of cortisol, which can trigger inflammation and lead to the disintegration of the proteins that help to keep the skin smooth and radiant. Too little sleep can also cause a lack of oxygen in the blood, making your skin appear ashy, pigmented or blotchy. 3. Dry Skin Your body perspires during sleep, which helps to rebalance the skin’s extra moisture and smooth out wrinkles and dry patches. Sleep deprivation affects the skin’s water retention and lowers the pH level. The stratum corneum (outer layer of the skin) acts as a barrier, and contains proteins and lipids

that help to keep the skin cells hydrated. When there is a pH imbalance and damaged skin barrier, your skin produces and retains less moisture, which leads to dry and itchy skin. 4. Dark Circles A lack of sleep leads to the dilation of the blood vessels under your eyes. This manifests as dark circles below the eyes, and can also be characterised by swelling and puffiness. A loss of skin elasticity caused by ageing can also contribute to the formation of bags under your eyes. 5. Premature Ageing Collagen plays a role in the elasticity and structure of the skin. When it is broken down due to chronic stress, the skin can show premature signs of ageing. It becomes thinner and less firm, and appears less smooth and supple, with wrinkles showing more prominently. A repeated furrowing of your brow due to stress may also contribute to the formation of wrinkles.

BEAUTY

SEVEN STEPS TO SOUND SLEEP & SMOOTH SKIN MAINTAIN A ROUTINE

Establish a strict bed time, and try to get seven to nine hours of sleep a night.

STAY ACTIVE AND HEALTHY

Cultivate healthy eating habits, and try to do regular exercise. Exercise can help to lower stress hormone levels and take your mind off the reason behind your stress.

PRIORITISE SKINCARE

Wash your face before you go to bed, and implement a good skincare routine that will help to restore your complexion.

INCLUDE RELAXING ACTIVITIES IN YOUR SCHEDULE

Enjoyable and relaxing daily activities or rituals can help to take your mind off the stressors of daily life.

SLEEP SMOOTHLY

Consider getting silk or high thread count sheets and pillow cases to help avoid any pulling on the skin.

TALK IT OUT

By being open about your stress and mental health struggles with a friend, family member or mental health professional, you can share the burden and find support to help you deal with your anxiety and sleep struggles.

AVOID DRUGS AND ALCOHOL, AND DON’T SMOKE BEFORE BED

All of these can worsen your stress and attempts to fall asleep, while also dulling your complexion.

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SKIN SERENITY, overnight science

Introducing New Focus Care Youth+® Seriénce™ Night Serum This advanced overnight booster targets the damaging effects of stress to reveal serene, luminous and youthful-looking skin. Seriénce™ Night Serum is formulated with an intelligent Malachite-Neuropeptide Complex scientifically proven to protect, reset, relax and reconnect the skin from within, cell by cell, night after night. Available in selected Environ salons from 6 July 2021.

Ask your Environ Skin Care Professional for more information.

GREEN LIVING

CHANGE BEGINS

AT H O M E // By Jenna Nel

A few simple changes in your mindset and home can take you from eco amateur to sustainability superstar.

e are part of a living story. Our earth continues to nourish and sustain us, and yet we often forget that we have a responsibility to reciprocate the generosity. The truth is, it’s going to take an effort from each of us, each day, to ensure that the story continues in a way that is healthy and sustainable for all. Forget the noble and wellmeaning yet ultimately fleeting bursts of action - what we need is to march forward in sane and sustained unison. The best place to start? In that space that is most dear to our hearts the home.

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APPLY YOUR WHY

Going green can be an intimidating task. While there may be a few rare green machines in our midst, the majority of us are still largely experimental in our approach to all things environmental, and we need to start by establishing a solid reason or motivation for the ongoing effort. Friedrich Nietzsche stated that “He who has a why to live can bear almost any how.” In order to preserve our environment without falter, we must first have a ‘why’. Here are a few of ours… Green cleaning products are safer for both your family and your home. The significant difference between these and their mainstream counterparts is that they do not contain hazardous

chemicals that can trigger dangerous asthma attacks, leave burn marks, or cause harm if ingested. What’s more, eco-friendly products and ingredients don’t add to water and air pollution, and can often be found in recycled (or recyclable) packaging. So by using natural products in your home, you know that you are playing your part in combating global warming and the destruction of the natural world.

“The greatest threat to our environment is the belief that someone else will save it.” ROBERT SWAN

GREEN LIVING

QUESTIONS & SUGGESTIONS Are eco-friendly products really able to remove tough stains and grease like other commercial cleaning agents? You bet they can! As the green industry continues to grow and flourish, more research is going into developing eco-friendly products that hold their own wonderfully when competing with their commercial counterparts. Are green products more costly? Until demand for eco-friendly products rises, the costs involved in fair labour, ethical practices, and organic operations will remain higher than those involved in the sourcing and production of products that do not uphold such standards. That said, the rise in environmental awareness offers hope for the future! At Wellness Warehouse, we are committed to making living life well for the earth as affordable as possible, and have been able to successfully match commercial pricing on many of our eco home essentials. Are eco-friendly cleaning agents really safer to use? Have you ever heard of ‘greenwashing’? It refers to the marketing of items as eco-friendly when they do, in fact, contain toxic chemicals. As long as you’re careful to avoid this by being conscientious about where you source your products, you’ll find those that are absolutely true to their promise of being (much) safer for your family, your pets, and the earth. How do I know if a product has been ‘greenwashed’? The proof of the authenticity of the product is in its ingredients. Take a few seconds to scan the labels of the products you are purchasing to make sure that they have been sourced as safe and effective alternatives to harsh chemically-charged household cleaning items.

“You have to hold yourself accountable for your actions, and that’s how we’re going to protect the Earth.” JULIA BUTTERFLY HILL

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CHANGE YOUR RANGE

Whether you’re a veteran earth advocate or simply looking for a good place to start, we have some suggestions to help your home. The Dream Cream For a powerful detergent that softens and leaves a fresh, natural orange fragrance, our Wellness Laundry Cream is a must-have. If anyone in your family has sensitive skin or allergies, you should consider making a switch to this classy cleaner as it is free from dyes and chlorine. We’ve Got You Covered Ecover’s powerful spray packs a punch when it comes to soap scum and dirt. Its plant-based formulation is kind to the environment, and the factories in which it is produced are known for being energy efficient and conscious of environmental pollution. The Clean Machine Formulated with natural ingredients, our Wellness All-Purpose Cleaning Spray has been created to be free from fragrances, dyes and chlorine. We’re particularly proud of the fact that it’s pet-friendly and septic system safe. We Have the Solution Vinegar is a great DIY alternative to an all-purpose cleaner. It can also act as an effective disinfectant when undiluted. However, it’s important to note that it should not be used on granite or marble. Some Oven Lovin’ Combine ¾ cup baking soda, ¼ cup salt and ¼ cup water to make a paste, then dampen your oven interior with a sponge and water. Spread the paste throughout the inside of your oven and allow it to work its magic overnight. Wipe clean and, using a spatula and fine steel wool, remove the stubborn patches of grime.

SWAP THIS FOR THAT DON’T REACH FOR BLEACH Tea tree oil for bleach Tea tree oil is a natural disinfectant and cleaning agent with the added benefit of a naturally fresh smell! Add a few drops into a spray bottle full of warm water and attack the grime.

LEMON FOR YOUR LOO Lemon juice for toilet cleaner Lemon juice is an effective natural cleaning agent that is non-toxic and leaves your bathroom smelling citrus fresh. Simply cut a lemon in half and rub the juice on the offensive area. Alternatively, squeeze the lemon juice into a spray bottle and mix it with water to disinfect and clean.

W A X O N , W A X O F F Olive oil & white vinegar for furniture polish Add 1 cup olive or jojoba oil, 1/4 cup white vinegar, and 3 to 4 drops lemon essential oil (optional) to a spray bottle and shake well before using as a natural furniture polish. Spray the blend onto a lint-free cloth and proceed to polish your furniture. Store your homemade furniture polish in a dark, cool cupboard and replace it monthly. Until we decide to become active protagonists in the story of life, the narrative cannot be sustained. We need to hold ourselves accountable in the quiet of our homes and hearts. Establish your ‘why’, and then wave your bad habits goodbye with our eco home products and solutions!

GREEN LIVING

DON’T BE SO CLOTHES-MINDED Why conscious clothing consumerism is more important than ever // By Jenna Nel

he 21st century has seen massive growth in the textile industry. A mere century ago, clothes were produced out of necessity, on a scale that reflected their practical value. Fast forward to 2021, and the clothing industry has swollen to infamy as the second-largest polluter in the world, thanks to its immense scale and wastefulness. We buy, consume, and discard clothes incessantly and according to the fickle whims of fashion, with no care for the environmental effects of large-scale carbon emissions. As always, the good news is that there are small steps you can take to be part of the solution. Did you know, for example, that getting just three months more wear out of each item of clothing could potentially lower your carbon, water and waste footprint by 5 to 10%?

We chat to Hanger Consignments Founder Tracey Dewey about how she is contributing to conscious clothing consumerism in the face of exploding excess.

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You’ve clearly found your own particular brand of sustainable living. Tell us a little bit about what you do? We all have those items of clothing that remain untouched at the back of our closets. Whether you bought them in aspirational sizing or your taste in clothing has simply evolved since the purchase, it’s time to pass them onto someone who will wear them. Here at Hanger Consignments, we help facilitate this process. We take your preloved clothing and breathe new life into it, at an affordable price. Hanger Consignments advocates for an environmentally-conscious approach to the clothing industry. What are the measures you’ve taken to this end? When we think about taking care of the environment, we don’t always think about clothing - but extending the life of your clothes has the potential to significantly reduce the carbon footprint of the fashion industry. We also support and promote local wherever we can. I recently bought the most beautiful

woven pendants from Tatenda Woven Baskets, a local entrepreneur in Cape Town. Aside from the fact that I absolutely love African flair, supporting local reduces the pollution associated with transport. We are also using The Drying Room to make a gorgeous dried flower wreath to go up in the shop, and another small local business called Kikki & Franki for our wall mounted name plaque. These may seem like small touches, but it’s the little things that add up to a sustainable way of living. Talk us through the process of buying and selling through Hanger Consignments. Once someone has contacted me with the desire to sell their pre-loved clothing, I inspect it to make sure that it is still in excellent condition. We have high standards for the items that we sell! We then photograph and advertise it on Instagram. Ladies generally then either shop in our little thrift shop in Constantia, Cape Town, or buy online over Instagram (hanger_consignments).

THE WELLNESS WAREHOUSE SUSTAINABILITY COMMITMENT What are the benefits of this system? We need to start talking more about ethical fashion. Minimising the excessive pollution created by the incessant production and transportation of clothing by highlighting the thrifting initiative is our way of making a difference. This system is also proving to be surprisingly lucrative for our clients! It never hurts to have a couple of thousand extra in your bank account at the end of the month from clothing you weren’t even wearing. And if it wasn’t financially rewarding enough, the strong community of women looking to support and empower each other certainly makes it all worth it. We are a close-knit community who are happy and willing to promote each other because, in the end, it’s less about the money and more about showing genuine care for each other’s initiatives. I’ve had the pleasure of meeting so many lovely strangers who have come to try on clothing and left two hours later after a glass of wine as friends. What’s next for Hanger Consignments? I’m excited to share that we’ve recently opened a pop-up shop in Courtyard 53, just off Constantia Main Road. It’s really due to the huge amount of support we’ve received that we’ve grown so fast. We’re so grateful for our fellow thrifters, and tremendously excited for the future. We are certainly excited to see more from Hanger Consignments, too! Their passion for the environment and empowering fellow women through their niche offering is inspirational. It’s a great reminder that ecofriendly living can be as simple and practical as breathing new life into that shirt that’s lying at the back of your closet. With a 400% increase in the consumption of clothing items in the last two decades alone, it’s no wonder that we are now facing an environmental crisis. We all need to play our part to curb the craze. We can do this by buying from ethical clothing ranges, mending clothes rather than discarding them, buying locally, and demanding ethical conditions for textile factory workers. Buy less, and buy quality items from brands that are environmentally conscious from production to sale. Remember that the everyday choices you make - including what you wear - can all add up to help bring about positive change!

JOURNEY TO CIRCULARITY

e recognise that as part of our overarching ambition of becoming South Africa’s leading health and wellness omnichannel retailer, we will continuously be sourcing materials and products from various suppliers, both locally and internationally. At the same time, our sustainability ambitions are aligned to our purpose, whereby we aspire to enable individual health journeys that have a positive impact on our society’s collective wellness, and that of our planet. To this end, our sustainability initiatives aim to go beyond the minimisation and mitigation of the environmental impacts of our business and move towards the regeneration and thriveability thereof. Although we will adhere to all compliance requirements, our approach will go beyond compliance. Our journey to meeting these ambitions is underpinned by a framework that addresses not only our entire value chain but also elements outside of it, to ensure wider positive impacts. We focus on five core themes:

*Establishing an Ethical Value Web: We commit to working with our suppliers in sourcing ethical raw materials, striving for zero waste to landfill, and where possible, sourcing from local suppliers. *Setting up a Distribution Hub: We intend to take our distribution centre off-grid, and make it the Wellness Warehouse recycling centre in our journey towards zerocarbon logistics and materials management. *Providing Circular Retail: We aim to close all loops and

commit to zero (harmful) impact at our stores in terms of water, waste and carbon.

*Promoting Responsible Consumption: We will drive our customer base towards making ethical and responsible purchasing decisions via our product offerings and Live Life Well Rewards programme, as well as through our instore and online communications.

*Nourishing Inclusive Communities: We will play our part in the continuous upliftment of the communities around which we operate and the regeneration/replenishment of the natural environment.

We acknowledge that our move towards circularity is a journey, and that action will require bold steps and decisions that may not always take us to our intended outcome. We will continuously monitor our progress while being as innovative as possible. Most importantly, we will strive to be transparent and authentic in all that we do. Watch this space in the next edition for more updates from the Wellness Warehouse sustainability committee!

FA M I LY

Pregnancy Prep // By Kimberley Kemp

n order to create a sustainable environment that allows our babies to flourish and grow, we need to stop and take a closer look at our preconceived ideas surrounding fertility, pregnancy and birth. Our health is directly affected by our environment, to such an extent that everything we eat, drink, think and breathe affects our dynamic genetic expression in real-time.

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While this may seem daunting, it is also incredibly empowering. You are in control of your health, and certain predisposed conditions don’t have to be your fate. By actively participating in your pregnancy health prep, you can start to eliminate unwanted toxins, optimise your gut health, correct imbalances and reduce stress to create a life-sustaining environment for your baby.

Studies have shown that chemical exposure and its epigenetic effects can be passed down generationally. In other words, your toxic load may directly be transferred to your child. A study commissioned by the Environmental Working Group discovered over 200 types of chemicals in the blood of the umbilical cords of newborns.

Toxins are mostly unavoidable: they are in the air we breathe, the food we eat and the water we drink. Harsh personal care products and home cleaning products contain endocrine disruptors that may result in subfertility, infertility, improper hormone production, menstrual cycle abnormalities, anovulation, and early reproductive senescence (ageing). While the body is equipped to detoxify naturally, it is not prepared to purge your system of such extreme levels of toxic exposure. That is why cleansing should be one of the first steps you take on your journey towards pregnancy.

CLEANSE

It takes 100 days for an egg to mature before it gets fertilised. As such, the environment within which your egg grows and matures during this time can impact fertility and the health of your baby. Experts recommend that a deep cleanse should take place at least 100 days before falling pregnant.

HERE ARE SOME GENTLE WAYS TO CLEANSE YOUR BODY ON A DAILY BASIS: * Reduce your exposure to

unwanted toxins by switching to natural personal care and cleaning products.

*Eliminate processed foods and eat organically.

*Make sure you have at least one bowel movement per day. *Maintain a 12-hour overnight fast to give your body the time it needs to detoxify. *Incorporate an extended intermittent fast two or three times a week. *Drink lots of pure water, especially first thing in the morning.

*Eat more plants and, if you eat meat, ensure it is top quality (grass-fed). *Drink teas that support the liver and kidneys (e.g., liquorice, burdock and dandelion).

FAST

Extended fasts allow the body to divert its energy from digestion and assimilation in order to cleanse cellular junk (toxins and dead cell parts) and recycle misfolded proteins to make healthy new cells. Fasting has plenty of health benefits. It may…

*Reduce inflammation *Give the gut lining time to heal *Break down bad habits *Support the body’s detoxification *Reset the immune system When breaking a fast, make sure to incorporate nourishing foods that can help to replace minerals and fuel the gut with prebiotic fibre.

FA M I LY

VITAMINS & MINERALS

A healthy vitamin and mineral balance is essential for fertility, healthy growth, the development of the foetus, and the health of the mother during pregnancy and the fourth trimester. By maximising your body’s intake of the right vitamins and minerals through food and highquality food-form supplementation, you can ensure that you heal and rebalance your gut microbiome and overall health to properly prepare for pregnancy. Some essential vitamins and minerals include... Folate May help to protect the rapidly dividing cells of a foetus and to prevent neural tube defects. Zinc May help to support healthy foetal development, make new cells, protect against oxidative damage and keep your eggs healthy.

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Vitamin B12 May help to prevent birth defects. Low levels of vitamin B12 are associated with miscarriage and infertility.

Pre- and Probiotics (Multi-Strain) May be useful in repairing and rebalancing the gut. Eating more plants that are high in prebiotic fibre can help to facilitate healing.

Vitamin D3 May help to protect against serious complications of pregnancy, such as premature delivery, pre-eclampsia and high blood sugar. A sufficient vitamin D status may support healthy development of the foetus.

All told, it’s fairly simple: clear out the toxic elements in your environment, cleanse your body, and nourish it with high-quality food and supplements.

Omega 3 Fish Oil (Heavy Metal-Free) Omega 3 is known for its role in the development of the brain and retinas. It may also play a role in determining the length of gestation and in preventing perinatal depression. Iodine This mineral is sourced from organic sea kelp. It may help the foetus to develop normally. An iodine deficiency has been associated with lower IQ, ADHD, depression, cretinism and poor bone maturation.

Well done - you’re well on your way to start the exciting journey of a healthy pregnancy!

ABOUT THE AUTHOR Kimberly Kemp is a nutritional coach and co-founder of Healthy Hunnies. Visit www.healthyhunnies.com for more information, or to get in touch.

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WISDOM

UNSHACKLING THE S T R A I TJ A C K E T O F S T R E S S // By Nicky Rowbotham

t’s not stress that kills us - it’s our reaction to it.

We spend about 70% of the average day in a state of stress. This silent killer has become so normalised in our lives that our warped relationship with it no longer serves us. Many of us have glorified stress, wearing ‘busy’ as a proverbial badge of honour, and allowing it to pervade every aspect of our existence. Stress is a natural response in the fight for survival, avoiding accidents, and (if channelled correctly) to perform at our best. With that said, we are made and meant to rest, regenerate, and recover after a period of stress. As natural as our stress response is, so is rest. Rest emulates a natural wave in our energy patterns, which, contrary to popular belief, you don’t have to earn. Rather, it is essential to our resilience. Stress causes an incredible chain reaction in our bodies that can start with the seed of our thoughts, or even just the anticipation of a given event or stressor. So volatile is 66 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

our response to stress that, even if the event never comes to pass, the stress reaction triggered by our anticipation thereof can have exactly the same effect as the event itself. We don’t always need a big event like a car crash or a deadline to trigger stress within our bodies. Factors such as feeling overwhelmed, having a perception of pressure, and the continual feedback loop of unfinished tasks, can all trigger a cascade of stress hormones that send signals to our nervous system, effectively keeping us shackled in a straitjacket of stress. Many of us have made our homes in an always on, stressed out state – we live there. Our bodies don’t have an opportunity to rest and recover. It’s like redlining your car, flattening your foot on the accelerator, while expecting an infinite ride. We wear out our resilience until our ability to bounce back has all the bounce of a flat tyre – all thud and no spring. Alison Cullen – a nutritional therapist at herbal remedy firm A.Vogel commissioned a study to research

the correlating impact that stress has on our immunity. She states that “Ongoing stress causes the body to put everything on hold except immediate survival.” Health whispers… until one day it screams. Let’s not wait for the scream. Too often, we address the symptoms and fail to dig deeper into the root cause of our stress. Choosing to paddle in the shallow end of the warning signs of stress will yield superficial results. Instead, we need to stop and ask ourselves: what is the story I’m trying to tell myself about my stress? What am I whispering to myself to justify my stress? What cost to my health and my life would I consider to be too much? Don’t wait until you have to pay the price. I had the luckiest escape of my life: I woke up and listened before the effects of pervasive stress on my health and life were irreversible.

LAVENDER, HOPS & PASSION FLOWER FOR If you’re struggling with managing stress or its impacts on your health, you are not alone. Many people I speak to say that they find it hard to talk about, especially because they are not ill. Rather, they are just not well. We need to remove the stigma around struggling with stress and stop the glorification of being busy and always on. For me, finding flow should be a state of being, rather than doing. A flow state, as referenced by positive psychologist Mihaly Csikszentmihalyi, is often referred to as a state of effortless concentration and incredible productivity. A flow state is a transient state purposefully entered into, characterised by the pure enjoyment of being lost in the moment, or achieving a specific outcome - a constantly evolving process. It is a state more present and permanently obtainable or accessible in our lives. It is not just in how we work, build, lead teams, or create, but also in how we manage our energy and exist holistically and congruently in mind, body and spirit. A state of easefulness and grace, where we are balanced and grounded; in tune and intuitive; aligned and in touch, whilst feeling like we have our own personal state of balance – whatever that balance means for each of us. By building awareness and being tuned into the state of your nervous system, you can incrementally take small steps towards maintaining the ebb and flow of an easeful life. Be intentional about creating your own personal rhythm around your focus or intentions; being patient with yourself so that, if you don’t get it right today - you can try again tomorrow. Everyone’s lives and priorities are different, so step back from the notion that balance is a perfect equilibrium between all areas of life at any one time. Ban the notion of perfectionism, and create a life that supports you. What we say no to is just as important as what we say yes to. Say yes to a life that feels more like a gently unfurling and expansive hand, rather than a tightly closed fist.

Here are some quick and easy suggestions for implementing stressbusting habits into your daily life:

BLISSFUL SLEEP

*Take a few deep belly breaths. You don’t have to be a yogi or take up meditation – all you need to do is consciously breathe in and out. *Practise releasing the tension in your shoulders or unclenching your jaw - especially when counteracting a pattern or trigger event. *Get seven to eight hours of sleep a night. I know it’s a cliché, but this one is still life-changing! *Practise turning off your phone - or at least your notifications and alerts. *Ground yourself in nature by getting your bare feet back into the soil. *Create a pause for potency: go on that holiday, be present, or take the weekend off.

ABOUT THE AUTHOR

Nicky Rowbotham is a founder, business leader and author of the book 7 Steps to Finding Flow. She has built and supported many successful leaders, global teams and businesses in the corporate space over the last 16 years. Through her personal experience with stress, high performance and delivery, she launched a journal business, Inspired Change, and her personal brand as a platform to share her learnings around stress and the pursuit of a more easeful life. For more information or to get in touch, visit www.inspiredchange.co or www.nickyrowbotham.com.

WIN! Let us know how you combat stress in daily life, and you could win a copy of 7 Steps to Finding Flow! TO ENTER, simply send an email to win@wellnesswarehouse.com, telling us how you combat stress in daily life!

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WISDOM

NURTURED BY N AT U R E // By Rajgopal Nidamboor

We all go through life like waves over matter, steadily journeying along the ebb and flow of time as we attempt to answer the long-held questions of who we are.

ost of us live in our heads, feeling disconnected, with no real understanding of self or other. However, if we are willing to focus on nurturing our bodies and minds, we can take the first step to connecting with our souls and surrounds.

THE HEALING TOUCH OF NATURE

Nature has a powerful way of filling us with a deep sense of wonder, calm and peace.

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The jovial chirp-chirp of birdsong and the swooshing sound of rustling wind in the treetops can pull us out of our monkey minds, beckoning us to become intimately in touch with our senses. Now more than ever, we desperately crave the healing powers of nature, looking to it as an escape from our cabin fever – an invaluable opportunity for fresh air and a clear headspace.

HOW CAN YOU ALLOW NATURE TO NURTURE YOU? * Try to spend at least five minutes outdoors a day to

get away from the endless hours spent sitting behind a desk.

*Go for long, leisurely hikes, immersing yourself in the great outdoors. *Bring nature into your home with house plants and green indoor spaces. *Move your body by getting a bit of exercise outside at least three times a week. *Stop and just breathe. Allow nature to elevate your

mood by bringing perspective and clarity.

*Engage your senses and be present in the moment. Focus intently on how nature stimulates all five of your senses.

THE WAY OF WELLNESS

Mindfulness can be an intentional way of staying grounded amidst physical, emotional and mental changes in our health and wellbeing. The best thing that any of us can do is to heed our body’s signals and improve the quality and depth of our conscious awareness. This intuitive internal compass is the most persuasive healing force that exists within each of us. It is not just a feeling, but a revelation that we can live life to the fullest - for ourselves and for those we hold dear.

ABOUT THE AUTHOR

While it may sound simple, training yourself to be mindful takes practice. By consciously transforming your time spent outside into a mindful experience, you can enjoy the nurturing comfort that nature has to offer.

Rajgopal Nidamboor, PhD, is a wellness physician, writer, editor, independent researcher and author residing in Mumbai. Visit www.rajnidamboor.com for more.

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WISDOM

L O N E LY B U T N O T A L O N E // By Mimi Nicklin

e only need to look around ourselves to see the deeply unsettling truths painting an increasingly grim picture: anxiety levels are spiralling upward; millions of people are suffering from depression; and suicide is the second biggest killer of our youth across the globe.

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A loneliness pandemic is sweeping our planet, our workplaces and our homes. Living alone is not odd or unusual – approximately 7.6 million households around the world are comprised of just one person. However, as we navigate the turbulence of today’s unpredictable world, we have found ourselves in a place where our normally thriving

communities are no longer operating as they used to. We are deeply lonely, and it is killing people. After undergoing my own perilous journey of transforming a broken business into a thriving force that seeks to drive empathy into our workplaces and world, I have become passionate about unpacking sad

realities such as this, and carefully shaping a story for a better way forward with humanity at its heart. As a single mother committed to blazing an empathy trail, I believe with my entire soul that loneliness can also fuel deep change. I am proof of it: lone-dweller, single mum, solo traveller – my aloneness has created the tension and the space I’ve needed to see things that others are perhaps too distracted to notice. Painful as it may be to suffer through this lonely reality - especially in the aftermath of a pandemic that deepened the claustrophobia of this emotion - the pain can lead to gain. At its heart, creativity is often fuelled by turmoil, disaster, and the unplanned tear in our sails when the wind stops blowing our way. I recently read a quote on the box of a Korean beauty product that had made its way to Dubai… “Great things never come from comfort zones.” Indeed, it was the long-term lack of a comfort zone that led me to become an author myself. I grew up with a deep love of books and writing, but I never planned to write one myself. Today, as I continue to travel around the world, I bring my book collection with me everywhere I go. Despite the load and the hefty additional shipping cost, my books are always first to go into my suitcase. At their core, books connect us. The ancient act of reading and storytelling brings our humanity into focus, helping us to grow, learn, empathise, and connect with others. It reminds us of long-lost stories and memories, of people and places we love. It is ironic, then, that being an author can be such a lonely road. When I think back to the writing of my book, I have very few memories. I spent hours alone and in my own mind, consumed by writing a manuscript that was bent on writing me. As a writer, I am fuelled by the people and cultures that surround

me. As such, the ‘aloneness’ of writing has always been offset by a vibrant noise of humanity enveloping me. When I am sitting in a busy location, watching the world’s endless hustle and bustle, the words pour out of me without much conscious thought. The energy of the people fuels me. It was amidst South East Asia’s early morning tropical rain and sweet spicy tea that my book started to take shape. However, by the time I needed to edit my writing, I was long gone from the region that fuelled my soul. I was alone at home, a single mother stuck in a nationwide lockdown without a single family member for over 5 000 kilometres. Life as a working mom is a daily lesson in endurance, patience and tenacity. Life as a single working mom makes those realities ever more present. Life as a single mom running a global advertising agency and writing a book felt like a heavy reality to navigate at times. An intricate daily dance to fulfil the needs of your team members, your children, and your art in equal measure. Today there are over two million households with single parents. We are definitely not alone, and yet, the loneliness continues. Am I lonely? For sure, but I wouldn’t be the author and leader I am today if I weren’t. Every cloud, as they say, has a silver lining.

ABOUT THE AUTHOR

Mimi Nicklin is an international bestselling author and empathy advocate. She hosts a breakfast show, Empathy for Breakfast (which reached an audience of nearly 100 000 in its first two seasons) and a growing podcast, Secrets of The Gap. Her debut book, Softening the Edge, became a bestseller before it hit shelves. Leading the global conversation on empathy in business, marketing and leadership, Mimi now consults worldwide on culture and creativity that balances humanism with capitalism.

ABUNDANCE

FLIP YOUR PERSPECTIVE ON

ABUNDANCE // By Adii Pienaar

Much of what we understand about abundance in 21st century Western society sprouts from an accumulation of ‘more’. Whether that’s being healthier, better known, or making more money. And in today’s connected, fast-paced world, we want all of that abundance right now, too. A patient, long-term perspective on how we build towards our life goals has been sacrificed for a frenetic pursuit that is mostly driven by keeping up with the Joneses.

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Often, though, more is not better - and it certainly isn’t a universal solution to our challenges or a pathway to our goals. Instead, I’d argue that we can find abundance in the things that we already have, but are possibly neglecting - or are not even aware of. Deepak Chopra shares that “Abundance comes from within; it comes from thought, intention, attention and expectation.” Let’s break down these four contributing forces to abundance…

T H O U G H T is all about how we manage our own psychology as we go through the day-to-day motions, but also as we take on challenging, ambitious pursuits. It’s having clarity about our highest values and being aware of how we invest in (or neglect) these. I N T E N T I O N is how we show

up in our lives every day. It is the mindset and beliefs that we bring with us on the journey that we’re on. It’s making those investments in our highest values, and being kind to ourselves when we make mistakes or don’t make as much progress as we expect.

A T T E N T I O N is our ability to be present in the most important moments in our lives. And especially so for those moments that we can never replicate. It is the clarity to understand what is most important and deserving of our undivided attention in any given moment. Instead of attempting to multi-task to get an abundance of tasks done, it’s about offering all our attention to a single pursuit that will yield the type of abundance that is most important to us. E X P E C T A T I O N is always being aware that our unhappiness lives between our expectations and the reality that ultimately manifests.

Let’s learn to underpromise and overdeliver. Let us not count our chickens before they hatch, and instead stay in this - real - moment for a little while longer before our expectations pull us forward again. Abundance then isn’t generally about doing anything - it is often much more about just being. And perhaps even about being ‘more’: more of you, with more awareness of self, more intent of manifesting your uniqueness, and more focus on living the moments you already have. An abundance of many things - like calm, space, connection and learning - is often already available to us. We just need to stop running on the hamster wheel for a moment to enjoy what’s already there. It’s taking two steps back to take three forward. When we do this, we power up our core, strengthen our foundation, and increase our likelihood of pursuing abundance (or ‘more’) in other parts of our life in a way that is sustainable and aligned with who we already are.

ABOUT THE AUTHOR Adii Pienaar is the founder of two successful eCommerce and marketing platforms WooCommerce and Conversio – and the author of four books, including Life Profitability, Rockstar Business, Branding, and Motion.

WIN! Share your idea of abundance with us, and you could WIN 1 of 5 copies of Life Profitability by Adii Pienaar! TO ENTER, send an email to win@wellnesswarehouse.com

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ABUNDANCE

W E L L AT W O R K ...

And Working on Wellness // By Maria Kostelac

ey you! Yes… YOU! Get your nose up off the grindstone, grab a cuppa-J and pull up a couch. We need to talk about how work is working out for you. If COVID-19’s contagion hasn’t vapourised your industry/career/ job, it’s likely that ‘working from home’ rudely switched to ‘living from work’ overnight. And if this is ‘the new abnormal’, how do we operate beyond knee-jerk habits sprung from crisis control toward engaging practices that build clarity and calm amid the incoming fog waves of pandemic pandemonium?

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First, let’s breathe. Take a moment to remember the trends preceding corona’s theft of the spotlight on ‘pending global catastrophe’. Consider that the world’s urban economies have steadily drifted from being multiple production economies of the industrial era to being a globalised identity economy in the age of mass digitisation and personalisation. What that means is that ‘work’, as we urbanites know it, has shifted from being what we do to who we are. This would have been tricky enough to negotiate in combination with mankind’s inherent egoism, but

the exponential effect of the internet raises the stakes even more. In the production economy (circa 1950 - 1990), the signature experience associated with work was boredom. Today, it’s anxiety. Studies show that the effects of this prolonged sense of urgency on our nervous systems constrict the higher functioning processes of the brain, like motivation, decision making, planning, social behaviour, language and speech production. My point? We were being called to these crossroads of reconsidering the development of corporate

cultures and the criteria for success long before the pandemic became the catch-all culprit of contemporary existential angst. It’s clear we can no longer afford to offer anxiety the space of normalcy it’s occupied in business since 1995, when the first step of Kotter’s 8-Step Change Model (creating a sense of urgency) was first institutionalised as the initiating mechanism for driving traction behind organisational transitions. The pace of change has quickened to such a tempo that we’re fated to physical fallout from the persistent release of cortisol. But now, hear this! Among the seven trends Forbes Magazine identifies as defining the future of work, perhaps the most gratifying is that “Neurodiversity and Mental Health Support Will Be Destigmatized”. They further elaborate on the future skills demanded of us in the new world of work. These being: the mastery

of resilience, openness, curiosity, empathy and entrepreneurship, optimism and imagination, rapport and relationships, activism, and being able to engage continual ambiguity with relative ease. This is all good news coupled with the fourth industrial revolution’s demand that human capacity for self-awareness, mental clarity, applied mind and compassion expand. The unimagined tech-density and complexity of robotics, artificial intelligence, data analytics and the internet-of-things demand much greater social, emotional, relational and communal awareness and intelligence from humans than any prior era of economic advancement. Wait a minute! Are we saying that personally prioritising our wellness at work is a primer for professional distinction and economic prosperity? Yes. In effect. As we respond to the cascade of crises and opportunities (now barely distinguishable from each other) beating a path to our collective doors, that’s proving undeniable. Quick wits, clear thinking, compassionate and courageous action, curiosity, emotional acuity and empathetic opportunism are not qualities born of climates typified by fear, back-biting, politicking, belittling and shame. We need all our faculties in tiptop shape to meet the future head-on. So, what now? Some basic strategies for those seeking a more fulfilling, healing and meaningful experience of work are offered by David Allen in the Getting Things Done methodology and Tim Ferris in The Four-Hour Work Week. Alisa Vitti and John Gray’s respective reviews of hormonal differences affecting the genders’ distinct rhythms of work liberate us from the 9 - 5 agenda and gender roles, honouring endocrine rhythms via our respective ways of work at

each stage of life. Esther Perel offers immutable insight and guidance to heightening the quality of our work relationships. Terry Real’s look into our mistaken pursuit for ‘belonging’ explores the development of empathy and deep listening skills as a game-changer to diversity goals. Cultivation of life-altering micro habits, time-optimisation habits, self-compassion, self-inquiry, life visioning, meta-learning, grounding, coactive coaching and mentoring, digital essentialism and even entrepreneurship - within your personal mastery plan - all serve to bring about work-life integration, as opposed to striving for worklife balance (a misnomer by any definition). Once you lift off, you’ll find there’s so much more. By now you’ve likely finished your brew. But sit a little longer, just a minute or two… To listen for what is needed to do, Because the future, my dear friend, is relying on you.

ABOUT THE AUTHOR

Maria Kostelac is the founder and owner of Contrapposto Consulting. IT governance can no longer be considered separate from the world of business governance, and business leaders are challenged to incorporate the requisite people, practices and inputs necessary for informed oversight over IT to be empowered across complex organisations. It is Contrapposto’s mission to provide and grow the means to support and reinforce the necessary corporate thinking and conversations among these accountable role players in exercising good governance over the businesses, supporting environments and communities reliant upon their duty of care. For more information or to get in touch, visit www.contrapposto.co.za or e-mail mariak@contrapposto.co.za.

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ABUNDANCE

This will help ensure that payments come in on time, and that there are no delays or missed deadlines. Invoice as soon as possible, and in some cases even upfront. You should also make sure you follow up with your clients if the payment does not arrive as expected.

FINANCIAL WELLBEING 101

DON’T SPLASH YOUR CASH // By Montaque Swanepoel It is a well-known fact that cash flow is an important aspect of any business, but how do you manage it as a small business owner in South Africa? Whether you have just started your business or are looking to grow and expand, one thing remains the same: you need to know what your current situation looks like.

et’s be honest, running your business is hard enough. With the added stress of battling to get client payments, working around load shedding and navigating a struggling economy in the grip of a pandemic, you certainly don’t need one more thing to worry about. .

HERE ARE SOME OF THE THINGS THAT YOU CAN DO TO MANAGE CASH FLOW AS A SMALL BUSINESS OWNER IN SOUTH AFRICA: Create a budget to track business expenses By creating a budget, you are setting up targets for your business to achieve. This also allows you to monitor expenses and see where your money is being spent. Your expenses can easily spiral out of control if not managed closely. Review your budget regularly, and make cuts where necessary. Set money aside for taxes and other expenses in advance Setting money aside for your taxes in advance of the payment date will ensure you are prepared when the bill arrives. Having a large income tax or VAT bill can be costly if you can’t pay in time. If your taxes are not paid in time, they can quickly snowball into a large sum of money owed through penalties and interest incurred. It’s better to set cash aside before this happens. 76 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

In some scenarios, it’s even best practice to place this money in a separate short-term investment account to avoid spending your tax money before it’s due, as well as earn some interest while it’s there. Track all bills payable (creditors) and income receivable (debtors) Keep track of your creditors and debtors. This will ensure you do not miss any payments or receipts. Having accurate accounting records as transactions take place can help prevent delayed payments from clients and missing due dates from suppliers. This is most easily done with a cloud-based accounting system such as Xero, Quickbooks or Sage One. While keeping accurate records is important, it is also crucial to send and follow up on unpaid statements and invoices. Tools like automated reminders will save you time and money, and help you keep good relationships with clients. Pay off high-interest debt first before investing in assets with lower returns Short-term liabilities generally attract higher interest rates than assets. If you have debts with high interest rates, this is the first place to start paying off expensive debt. Doing so will reduce your debt load and interest expenses. Invoice your customers fast and efficiently Keep your business running smoothly by sending invoices to customers timeously.

Make payment easy for your clients Offer multiple payment methods, and make it easy for clients to pay you. In general, the more options you give them, the easier it will be to pay you. Doing so will improve customer service by making the process more seamless for them. You should also consider asking customers about their preferred payment method before sending out an invoice. This will increase the likelihood of receiving your payment on time. Delay payment to suppliers As a general rule, you want your clients to pay you as soon as possible, and to pay your suppliers as late as possible. Although this might not always be possible, it is extremely beneficial to negotiate either settlement discounts for early payment or delay payments to suppliers as far as possible while still maintaining good relationships and remaining within the terms agreed with your suppliers. Incentivise early payment on invoices Incentivise your clients for early payment to encourage them to pay you earlier rather than later. Remember, they follow the same rule of thumb to streamline their cash flow to pay you as late as possible. Although this is a good tactic to receive earlier payment, only use this as a last resort to avoid giving away hard-earned revenue. Managing cash flow isn’t easy, but it is certainly possible. These ideas will give you a good place to start on your journey to financial success!

ABOUT THE AUTHOR Montaque Swanepoel is a chartered accountant and 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 more on the things that matter. Find out more at www.cfo360.co.za or get in touch at montaque@cfo360.co.za.

Wellness Magazine JULY - SEPTEMBER 2021

Articles inside

FINANCIAL WELLBEING 101

LONELY BUT NOT ALONE

WELL AT WORK

NURTURED BY NATURE

UNSHACKLING THE STRAITJACKET OF STRESS

PREGNANCY PREP

WIN WITH WELLNESS

DON’T BE SO CLOTHES-MINDED

STRESS, SLEEP & YOUR SKIN

HELPING YOU GET BACK OUT THERE

CHANGE BEGINS AT HOME

BEAT THE WINTER WELLNESS BLUES

SNAP, CHAT & WIN

THE LOW-CARB LOW-DOWN

EDITOR’S CHOICE

CANNELLINI BEAN STEW

ROASTED BEETROOT & BUTTERNUT WITH FETA & ALMONDS

GUARD YOUR HEART

WINTER VITAMIN-BOOSTING JUICE

GET THE MOST OUT OF YOUR VEG