Wellness Warehouse Jan-March 2021

JANUARY - MARCH 2022

FOOD / HEALTH / BEAUTY / HOME / FAMILY / WISDOM

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E D ITO R’S N OT E

E D I T O R ’S N OT E The ability to begin well is an art.

It requires us to rise above our ever-present, insulating rituals of delay - our strange reluctance to pick up the pen, the pace, or the phone. Whatever it is that would allow us to live up to, and into, the full luminosity of life.

Beginning anything well involves a clearing away of the confusing, the cluttered and the complicated to find the beautiful, often hidden lineaments of the essential and the necessary.

Beginning well means catching up with ourselves and the people we have become since we last tried to begin - letting go of the old stories that we have nothing new to offer, or that this beginning will look just like the last.

Our human essence lies not in arriving, but in continually beginning. We are creatures who are on our way.

My wish for us all in 2022 is an inner simplification that allows us to relinquish our attachment to what overwhelms us from the inside and overpowers us from the outside, and to allow ourselves to be borne away by the flow of life – revealed and reordered without constantly trying to control the narrative.

Whatever person, future, possibility or unknown it is that begs you on, will you join me in taking this simple yet radical step towards it?

Lara

CONTENTS

JANUARY - MARCH 2022

Regulars 6 EDITOR’S CHOICE From the best in medicinal mushrooms and bee-made beauty to natural deodorants that actually work, 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.

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46 WIN WITH WELLNESS We’ve got a great lineup of giveaways in this edition! Think high-quality supplements, natural beauty products, and more.

47 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.

80 ON OUR BOOKSHELF Rethink your future, explore the latest in genetics, make superfoods a daily kitchen staple, and more with our current favourite reads.

Profile 14 MY JOURNEY TO WELLNESS Our cover model Apish Tshetsha shares his personal path.

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Food 16 POTATO CAKES WITH TOMATOES & MUSHROOMS A simple and delicious plant-based dish the whole family is sure to love.

20 SPINACH & LENTIL CURRY A double dose of plant-powered protein in one delicious meal!

26 WITH LOVE FROM OUR KITCHEN TO YOURS Introducing the new Wellness frozen readymade meals by La Cuccina 28 KEEPING IT PERSONAL Have you joined the personalised nutrition revolution?

32 HONEYBEE HEROES Join us in protecting our bees in fun and delicious ways!

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34 GOT MYLK? A roundup of our favourite dairy alternatives (and why we love them!)

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Wisdom Health 40 ON BEING WELL Equip yourself with the daily tools you need to live life well 42 BAREFOOT BENEFITS Explore and enjoy the benefits of barefoot walking 44 HEALING AN ANXIOUS WORLD A reiki practitioner shares how she uses the modality to enhance wellbeing in her clients.

Fitness 50 THE KEY TO HEALTHY & SUSTAINABLE WEIGHT LOSS Our fitness expert shares what could unlock your success.

52 HOT TOPIC How much do you really know about hot yoga?

Beauty 54 QUENCH YOUR SKIN Enjoy naturally supple, hydrated skin this summer

Home 56 GOING PLANT-BASED AT HOME Considering making the transition? Here’s how to get the family on board.

Family 58 ROCK-A-BYE BABY 10 tips to help get your baby to sleep

60 TIME TO PULL THE PLUG? Your guide to a digital detox 62 WINNING THE PEACE Developing and defining good leadership 63 NEW YEAR, NEW ME? Making holistic wellness a reality 64 HOW I TOOK BACK MY POWER A personal tale of recovery from rock bottom 66 SUPPORTING A LOVED ONE THROUGH MENTAL ILLNESS A few pointers on what you could say and do when faced with this challenge 68 RE-IMAGINING WELLNESS The rise of the sharing economy in the wellness arena

Abundance 70 SO YOU WANT TO START SOMETHING NEW? How to run a successful start-up in South Africa 72 NAVIGATING THROUGH A FINANCIAL STORM Tips from a certified financial planner

Getaway 74 AN UNRIVALLED WINELANDS ESCAPE At the Leeu Collection’s Franschhoek destinations 76 MIDLANDS MAGIC Experience wellness in nature at Brahman Hills

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

EDITOR’S CHOICE BLISSFUL BLENDS

FUNCTIONAL FUNGI

My home is my sanctuary, and I find great joy in making it a multi-sensory experience befitting of the many different purposes it serves. The new Wellness organic essential oil blends make it easy to shift the ambience from work to play, and everything in between. I simply choose from one of the tailored formulations - whether it’s time to Boost my focus, Calm my mind, Breathe in a new day, or prepare myself to Dream…

With the new year comes a new set of opportunities and – let’s be real – challenges.

I’m grateful to be heading into 2022 armed with some medicinal mushroom mood magic! Goodmind has combined reishi, cordyceps and lion’s mane in their 100% natural smart supplement formulated to improve the body’s response to stress, promote better sleep, and optimise overall cognitive wellbeing. Two little capsules a day really do make all the difference to my state of mind.

MANUKA MAJIC

While I want to take the best possible care of my skin, I also really love spending time outdoors and soaking up the sun. My fair skin burns easily, regardless of how much sunblock I lather on it. I’m grateful to have discovered the Rescue Me All Purpose Soothing Gel, which I now keep on hand all summer long! It’s great for soothing and supporting the healing of everything from sunburns to itchy bites and generally irritated skin. The anti-bacterial, antifungal and anti-inflammatory properties of manuka honey make it even more of a must for your natural first-aid kit.

N O S W E AT

Summer time is schvitz time! While I must admit to experiencing my fair share of natural deodorant disasters, there are some wonderful options that actually work. One of my favourites is the Ginger & Jasmine roll-on and spray from Salt of the Earth. I love walking around smelling both fruity and floral, and the formula offers long-lasting protection without marking my clothes. The best part?

It’s all-natural, vegan, and free from any nasty ingredients like aluminium chloralhydrate, parabens, and alcohol.

B O TA N I C A L B E A U T Y

FITNESS FUEL

I really love flowers – in my home, in my hair, in my food, on my clothes – you name it.

Most recently, I’ve discovered a wonderful way to incorporate florals into my daily skincare regime. Hugo Apothecary’s veganfriendly botanical skincare products harness the naturally beautifying properties of the best local and internationally sourced floral ingredients. While the range has something for everyone, my favourites are the gentle Soothing Gel Cleanser, refreshing Hydrating Toner, and silky smooth Hydrating Mask.

Silly season has come and gone, and I’m ready to reprioritise my health and fitness (said everyone, every year, but it’s always worth another try). The innovative Vanilla MCT Oil from Lifematrix is a great performance booster, supporting sustained energy, lean muscle growth and fat metabolism, while providing extra nutritional support and accelerating nutrient absorption. I’ve even noticed better digestive health since adding it to my morning coffee and smoothies.

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

I’ve always viewed digestive health as a crucial component of my overall wellbeing, and am a bit of a gut geek when it comes to the latest and greatest in probiotic advancements. The experts at Rawbiotics have left me suitably impressed by their multi-strained, live-fermented, non-freeze-dried liquid probiotics. I take a shot of the Daily Balance every morning, and my partner swears by the Gut Correct formulation to help regulate and relieve his digestive disorders. The Defence option is great for times when my immunity needs a bit of bolstering, and there’s even a Kids version for healthy little ones.

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READY THE DEFENCES

The new ABC of health is here: absorb, benefit, and cleanse! Bettamed’s Cleanse and Recover capsules are filled with immune-supporting ingredients like vitamins A and C, zinc and selenium, as well as fulvic acid, which unlocks the body’s absorption and waste removal potential. I swear by the unique formulation to help me get the most nutrients out of my food and ensure that my body is effectively removing toxins and fighting off infections in a pretty toxic and – well – infected world.

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

ITS TIME TO CELEBRATE EVERY STAGE OF WOMANHOOD, IN A WHOLE NEW WAY.

For Women, By Women... Naturally

ANARA is available at select Wellness Warehouse stores. Visit us online at: www.anara.co.za & follow our journey @anaratherapy

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 @LELANI_LOOTS We’re so glad you love our new store at Kingfisher Corner. We hope you enjoy using your R500 shopping voucher at your next visit!

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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W W W. W E L L N E S S W A R E H O U S E . C O M // 9

FROM OUR CEO

A message

FROM OUR CEO

And therein lies the happiness, even if I don’t always see it that way at the time. For me, it’s the messy, imperfect mix of the things that matter that combine in a way that brings me happiness and fulfilment over time. I’m grateful to a friend for gifting me the book Looking Inward, Meditating to Survive in a Changing World by Swami Purnachaitanya as a timely reminder of where true happiness lies, and the importance of self-acceptance on this journey.

Another year into our Covid-disrupted world, and it can feel harder than ever to find happiness - let alone purpose - as our best laid plans are thrown into disarray, job security is eroded, and we fear for our physical and mental health - as well as that of others. As I try to navigate all of this and understand my role, I have come to view my purpose in terms of what really matters to me. Being a father to young children, a husband, growing a business, prioritising spirituality, exercising and learning new things all come together in a chaotic way. There’s certainly no perfection in how I go about these things, but they all matter - and it fulfils me to throw myself into them wholeheartedly, trying to find balance but also acceptance of the things I can’t control.

At Wellness, our purpose (and source of happiness!) is to partner with you on your journey to living life well – whatever the ups and downs – and we sincerely hope that 2022 brings you purpose and the happiness that you seek. If there’s one thing that 2021 taught us, it’s that it will be an unpredictable ride.

We’re really excited about what lies ahead for our Wellness community, with a number of new stores planned, plenty of innovative products and old favourites re-imagined, as well as a bigger commitment to neutralising our impact on the planet and leaving a positive impact on our local communities. We look forward to sharing more news of these developments as the year unfolds. As always, we can only do this through the loyal support of our customers, team members, suppliers and other like-minded partners, for which we are so grateful.

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 Designer: Mirna Hutchinson design1@wellnesswarehouse.com

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

Siphokazi Mdlankomo MasterChef Runner-Up, Author & Brand Ambassador

Nompumeleo Runji Political Analyst, Author & Founder of Critical ThinkAR

Jennifer Spiro Mom, Medical Professional & Co-founder of nurtureOne

Kevin Govender Partner/Director at Deloitte, Business Enterprise Architect & Author

Inge Mancktelow Reiki Practitioner

Samantha Reynolds Yoga Teacher, Vegan Nutritionist & Wellbeing Coach

Professor Tshilidzi Marwala Author & Vice-Chancellor & Principal of the University of Johannesburg

Kirsten Flanagan Exercise Scientist & Business Development Manager at Tailorblend

Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com Print & Production Consultant: Candice Goncalves 078 179 2884

Wellness Support Office 50 Kloof Street, Gardens, Cape Town Please note that we are not licensed to diagnose illness or prescribe medication, and the advice shared here does not replace that of a healthcare provider. While we intend to provide the best possible product-related and lifestyle information and support, the responsibility for your healthcare choices remains your own.

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.

Jean Archary Author, Speaker, Certified Financial Planner® & Workplace Coach

Apish Tshetsha Surfer, Brand Ambassador & Co-founder of Waves for Change

Mokgadi Itsweng Chef, Food Justice Advocate & Author

James White CEO & Founder of Best10.app

Printed by

A division of Novus Holdings

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

W W W. W E L L N E S S 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

GAU TE N G

Coeur Cap Tamarin | +230 260 9065 Riverside Shopping Centre

JOHANNESBURG Benmore Centre | 011 883 3453 Clearwater Mall | 011 475 1914 Dainfern Square | 010 495 7459 Honeydew Village I 010 494 9028 Kingfisher Corner | 021 003 3552 Kyalami Corner | 011 468 1047 Morningside | 011 784 1444 Nicolway Bryanston | 010 495 8741 Parktown Quarter | 011 327 6416 Riverside Shopping Centre | 011 463 2350 Thrupps Illovo Centre | 011 268 6403 Verdi Shopping Centre I 010 494 9027 Village View | 011 450 0000 PRETORIA & CENTURION Brooklyn Mall | 012 460 9159 Castle Gate Lifestyle Centre I 012 492 9958 The Grove Mall | 012 807 5445 Central Square Menlyn Maine | 012 348 4444 Southdowns Centre | 010 109 6431 Woodlands Boulevard | 012 997 3022

W E STE R N C APE 3Arts Village | 087 470 0930 Canal Walk | 021 180 2605 Cape Quarter | 021 425 7007 Cavendish Square | 021 673 7200 Constantia Emporium | 021 795 1386 Drakenstein Sentrum | 021 003 3552 The Village Square | 021 492 7821 Gardens | 021 465 8787 Glengarry Shopping Centre | 021 981 2099 Helderberg Centre | 021 851 1949

Howard Centre | 021 532 1186 Lifestyle on Kloof (& Café) | 021 487 5420 Majik Forest | 021 003 3552 The Paddocks | 021 551 6335 The Point Mall | 021 434 0460 Palmyra Junction | 021 671 2363 Plattekloof Village | 021 558 7106 Somerset Mall | 021 850 0001 Steenberg Village | 021 702 0013 Piazza St Johns | 021 433 0971 Table Bay Mall | 021 276 2252 Waterfront | 021 421 2020

Gateway

Westville Mall La Lucia Mall

PAARL Drakenstein

KWAZULU- N ATAL Majik Forest

Ballito Junction | 032 586 2363 La Lucia Mall | 031 350 3886 Westville Mall | 031 266 0263 Gateway | 021 003 3552

3Arts Village

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

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DRINK TO 2022!

As we start returning to work after a much-deserved rest, we often find ourselves pinched for time. And while you may have started this year resolving to eat more veggies, when you’re pressed for time (and who isn’t?), vegetables seem to be the first thing that go out the door (with you as you’re dashing out of it!).

While you may have become accustomed to seeing a cup of coffee as your morning saving grace, perhaps this year you could (also) find it in the form of a Wellness Warehouse Juice or Shot.

The Wellness Juices and Shots contain all the beneficial vitamins, minerals and phytonutrients in their pure form, as they’re cold-pressed and raw.

This means that the juice is extracted directly from the raw fruit and vegetables, and the liquid is never heated. It undergoes a heat-free, high-pressure process that kills any harmful bacteria, and gives it a good shelf life without affecting the nutrient content.

shots, so there’s something for every lifestyle!

Yours in wellness, The WELLGirl Jackie Foot (Wellness Warehouse Product Technologist)

You’ll find amazing ingredients that are all delicious, nourishing, and may help to support your body’s natural and ongoing detoxification processes.

It’s important to remember that, as with all things, there’s no one-sizefits-all approach to enjoying a juice – an endurance athlete will have a very different requirement to someone who struggles to control their sugar levels, or is looking to lose weight.

Luckily, Wellness has released no fewer than eight juices and six

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

www.wellnesswarehouse.com W W W. W E L L N E S S W A R E H O U S E . C O M // 13

PROFILE

My journey to

WELLNESS

By Apish Tshetsha

As people, we need to be aware of our actions – how they affect others, and ourselves.

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I

’ve always considered myself to be a healthy, active person, but it was when I started surfing and subsequently co-founded Waves for Change with my friend Tim Conibear, that my wellness journey really began.

I’ve been involved in all kinds of sports since I was a child living in my hometown of Masiphumelele.

I love running and playing football to keep fit, but honestly it’s always been more about having fun for me. In terms of lifestyle, I’ve never smoked, or drunk alcohol, and I try to not eat a lot of meat – I do what makes me feel good.

to what is now evidence-based Surf Therapy courses delivered through a network of Beach Safe Hubs. Our programme helps children from stressed environments develop meaningful social connections and healthy behaviours to cope with difficult thoughts and feelings resulting from trauma.

In South Africa, there’s a huge gap when it comes to accessing mental health care. That’s why we need to empower our children with the skills and tools to look after themselves, so they don’t need to wait for outside help. This way, they grow up to be adults equipped to take care of themselves in the future. The more we focus on raising children who are aware of mental health issues, and show them that there is help out there, the happier our nation will be.

It’s about creating independence.

For me, surfing is an opportunity to connect with my emotions. If I’m sad for example, being in the water gives me a chance to think and change my perceptions, to view the situation differently. While surfing, you enter a state of being free which makes you feel more positive and hopeful. At W4C, we pair this feeling of freedom while surfing with mindbody therapy to help kids improve their mental health and relationship with themselves.

Working for an organisation like Waves for Change, it’s impossible to not want to live well. I met Tim, my co-founder, when I was in high school and we became good friends. He began visiting me in Masi, the township I was living in, and we enjoyed learning about each other’s cultures and interests. It’s around this time that Tim invited me for a surfing lesson and I loved it. After a while, we had the idea of starting a surf club so we could share the benefits of surfing with the kids in my township, and Waves for Change (W4C) was born.

My favourite meditation technique that we use at W4C is the Take 5 Body Scan. Using deep breathing and mindfulness as you focus on how each part of your body is feeling, it’s an opportunity to check in with yourself for five minutes, to help you respond to your thoughts and emotions more constructively.

It’s something anyone can practice and that I try to do daily, along with surfing, to keep me grounded and more present.

My wellness journey is very much connected to the wellness journeys of the children I work with on a daily basis. That’s why I’d like to study further and get a degree in Community Development, so I can help heal more young people in and out of W4C. One of my biggest goals is to start a children’s home, and continue to challenge the quality of raising children that I’ve witnessed in South Africa.

Learn more about Waves for Change at waves-for-change.org and on Instagram at @wavesforchange.

Since then, W4C has grown from voluntary weekend surfing sessions

W W W. W E L L N E S S W A R E H O U S E . C O M // 15

RECIPE

P O TAT O C A K E S w i t h To m a t o e s a n d M u s h r o o m s Serves: 4 - 6

INGREDIENTS • 4 large potatoes, peeled • 2 TBSP milk • 2 TBSP butter or coconut oil • 300g cabbage, thinly sliced • 100g cheese of choice (cheddar, feta or plant-based) • 1 TBSP coconut oil • 1 tsp salt and herbs seasoning • 6 large mushrooms • ¼ cup oil, for frying • 2 tomatoes, thickly sliced (or whole cherry tomatoes) • Flour, for dusting the potato cakes • Salt and pepper to taste

METHOD 1 . Preheat the oven to 200 °C. 2 . Cut the potatoes into small pieces and boil them in a saucepan until soft.

3 . Drain them and place them back into the saucepan, then add the milk and mash them until smooth. Season with salt and set aside.

4 . In a separate pan, heat the butter or coconut oil, then add the sliced cabbage and cook until soft.

5 . Add the cabbage and cheese to the potato mixture; the mixture should be stiff enough to form into cakes.

6 . Mix the coconut oil and the herbs and salt seasoning together, and set aside.

7 . Place the mushrooms face-up on a baking tray and drizzle with the seasoned coconut oil. Grill in the oven for 10 minutes. Remove from the oven and keep warm.

8 . Roll some of the potato mixture into a medium-sized ball, then flatten with the palm of your hands. Dust with some flour on both sides before frying. Repeat with the rest of the mixture.

9 . Heat the oil in a frying pan over medium heat, and fry the potato cakes on both sides until browned.

1 0 . Fry the tomatoes for 2 minutes (per side if you are using slices), season with salt and pepper, and set aside.

Excerpted from Veggielicious by Mokgadi Itsweng, published by NB Publishers and available at leading bookstores and online

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1 1 . Serve the potato cakes with the fried tomatoes and grilled mushrooms.

TIP: The addition of cabbage makes these potato cakes moreish, filling and ultra-delicious. Use red cabbage for a gorgeous splash of colour.

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

J O U R N E Y TO

WELLNESS THE FLOW OF LIFE

In South Africa, our relationship with water is one of contrasts. We love to spend time at our beaches, dams and rivers but we live in a water-stressed country. The memory of a looming Day Zero is still very real for residents of the Western Cape too. As humans we also have a deep connection with water more fundamentally. It sustains us. Cleanses us. Revives us. So this summer we want to celebrate water’s role in our lives and our responsibility to protect this vital resource.

START FRESH

COME TOGETHER

In January, we Start Fresh.

It’s a time when we’re setting new goals and reassessing our wellness journey after the very necessary celebration over the festive season. And as a part of this, looking at our personal hydration is key.

Water supports so many of our body’s natural processes, so a journey to wellness has to take it into account.

Finally, in March, we Come Together and look at our responsibility to the world around us. It’s the month we celebrate World Water Day and Human Rights Day, so it’s an apt time to take stock. Each of our actions contributes to the collective, so we’ll be showcasing conscious steps you can take to have a positive impact – particularly when it comes to protecting the water that sustains us all.

TAKE CARE In February, we Take Care.

Valentine’s Day is on everyone’s minds, and we’re celebrating connection. So this month we’re looking at ways of supporting healthy relationships, with others and ourselves. As part of this we’re looking at how to choose purer home and personal care products, and water is a fundamental part of this routine.

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RECIPE

SPINACH & LENTIL CURRY Serves: 4

INGREDIENTS • • • • • • • • • •

2 cups lentils, rinsed 3 TBSP olive oil 1 onion, chopped 1 clove of garlic, crushed 1 TBSP fresh ginger, grated 1 TBSP curry powder 1 tsp ground coriander 1 tsp ground cumin 1 tsp turmeric 1 chilli, chopped (leave the seeds in) • 1 cup vegetable stock • 1 bunch of spinach, chopped • Water to cover lentils • Salt and pepper to taste

METHOD 1 . Place the lentils in a saucepan and add just enough water to cover them.

2 . Cook over moderate heat for 20–25

minutes, or until soft. Set aside.

3 . Heat the oil in a separate saucepan and fry the onion for about 4 minutes until translucent.

4 . Add the garlic and ginger, and cook for a few seconds until fragrant. Add all the spices and chilli, and cook while stirring for 2 minutes.

5 . Drain the cooked lentils and add to the onion mixture. Add the stock and cook for 5 minutes. Add the spinach and cook for another 5 minutes, until the spinach has wilted.

6 . Season with salt and pepper and serve as a side dish or on a starch of your choice with a fresh salad.

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Sipho says: “I really like this mild, fragrant dish. Use two cans of lentils if you don’t have time to cook them from dry.”

Excerpted from Hearty Home Food by Siphokazi Mdlankomo, published

by NB Publishers and available at leading bookstores and online

It’s fer’ment to be.

Let’s get back to basics.

Rawbiotics = raw, liquid probiotics in their most natural state.

When nature gives you probiotics, don’t let the natural enzymes, lactic acid and live bacteria escape. We don’t freeze-dry, meaning all the good stuff stays put.

happy inside

N N

FREEZE-DRIED

PROB I O T I CS

ra w biotic s. c o. za

YOUR QUICK GUIDE TO LIVING LIFE WELL with us in 2022 MEND YOUR MIND 1. GABA - This amazing amino acid works as a neurotransmitter in the brain and may help to promote calm and relaxation during periods of stress, panic, and anxiety.

2. Sceletium Day Time - Wellness Sceletium Day Time has been formulated from the powerful indigenous sceletium plant of South Africa to assist with focus and lifting your mood and frame of mind for a better day!

3. Adaptogen Complex - Adaptogens are powerful herbs with a ‘normalising’ effect on body functioning that may improve your ability to bounce back from the constant stressors of daily life for better sleep, memory, focus, digestion and more.

SLEEP SWEET 1. L-Theanine - This special amino acid formulation is aimed at supporting the functioning of the nervous system, and may help to temporarily promote relaxation, improve frame of mind and focus, and support the maintenance of healthy sleep.

2. Sceletium Night-Time - This 100% natural solution to those stressful, sleepless nights is formulated to help reduce anxiety and still a busy mind so you can enjoy a restorative rest.

3. Magnesium - Magnesium is widely used for its abilities to aid in physical and mental relaxation – a useful nutrient to have on hand to reduce the stress and anxiety keeping you awake, aid in combatting insomnia, and support positive functioning of the nervous system.

SUPPORT YOUR SYSTEM 1. Zinc - Most commonly used to help maintain immune function and healthy skin, this amazing mineral gives your body the extra support it needs to stay strong and healthy, plus maintain glowing skin.

2. Sustained-release Vitamin C - The Wellness Sustained-release Vitamin C with antioxidants is popularly used to promote cellular functioning and good health through its combination of vitamin C, rosehip, and bioflavonoids.

3. Essential Multivitamins - This all-star combination of vitamins, minerals, antioxidants, and folic acid may help to strengthen bones, promote the healing of wounds, and assist in supporting the immune system for effective functioning while also helping to repair cell damage.

GLOW FROM WITHIN 1. Salmon Oil / Flaxseed Oil (for vegans) - Rich in omegas 3, 6 and 9 essential fatty acids, flaxseed oil and salmon oil can aid in supporting healthy skin, cognitive functioning, and overall wellbeing.

2. Biotin - Biotin forms part of the family of B vitamins popular for their ability to support hair and skin health as well as promote overall wellbeing.

3. Zinc - Zinc is an important essential mineral for assisting in stimulating cellular repair and reducing skin inflammation for glowing skin.

POWER UP ON PLANTS 1. Flaxseed Oil - Flaxseed oil is one of the richest natural sources of omega 3 essential fatty acids, and is used to promote the health and function of a variety of organs and systems - including those of the heart, joints and skin.

2. Calcium - This sugar-free, preservative-free, lactose-free, and 100% natural calcium formulation may assist in strengthening your bones and optimising heart, muscle, and nerve functioning.

3. Vitamin B Complex - The vegan’s companion to energy production, the Wellness Vitamin B Complex is formulated to help combat stress and fatigue and increase overall vitality.

Shop in store & online www.wellnesswarehouse.com

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MEET THE SUPPLIER

I N G O O D C O M PA N Y Since launching Africa’s first dedicated CBD retail store in the heart of Cape Town’s city centre in 2019, Goodleaf has emerged as one of South African consumers’ preferred wellness and lifestyle brands. They believe that a good life begins with a better you, and have created a range of premium health and skincare products to inspire wellbeing every day. Their extensive collection includes CBD oils, skincare topicals, CBD-infused sparkling drinks, natural vapes, and CBD powder sachets sold in more than 1 500 outlets in South Africa.

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MEET THE SUPPLIER

The team at Goodleaf believes that it is through actively investing in selfbetterment and wellbeing through acts of self-care, routine and habit that balance and harmony of the mind and body can be achieved – and that this has never been more important than right now.

From nature’s abundance to you, Goodleaf’s skincare range sources from the richest floral kingdoms in the world.

They combine African botanicals with CBD extracted from cannabis sativa to create all-natural formulas that aim to recharge your mood whilst soothing your skin.

Goodleaf sources a large number of their African botanicals from a community located on the banks of the Thukela River in KwaZulu-Natal.

Their sustainable harvesting of botanicals creates jobs for women in the community, and income that can be reinvested into community development projects such as clean drinking water, food gardens, and creches.

THE GOOD IN GOODLEAF • Safe: CBD products are safe to include in your daily routine, with recommended dosages clearly indicated on all packaging.

• Natural: Engineered by nature and scientifically extracted, CBD is an all-natural product.

• Traceable: All Goodleaf CBD products are fully traceable to the original manufacturing source.

All products are manufactured in South Africa.

• THC-Free: You can’t get high by consuming their products. All Goodleaf products are lab tested and free from THC. • 100% Legal: Derived from the hemp plant, Goodleaf CBD products are legal to buy and enjoy in a variety of easy-to-take forms.

Goodleaf has been at the forefront of a number of health trends, launching a variety of new products over the last 12 months. These include their very popular water-soluble CBD powder sachets, which can be added to your favourite beverages. They have now ventured into the functional mushroom space with the launch of their very own brand, GOODMIND - which is designed to nourish the mind and enhance mental wellbeing.

Always looking to stay ahead of the curve, Goodleaf has partnered with us to launch a new, interactive ‘store-within-astore’ experience at Wellness Warehouse in the Lifestyle on Kloof Centre. Geared towards offering consumers invaluable information on CBD and functional mushrooms, and with a dedicated herbalist located on site, it’s the first of its kind to be launched in South Africa.

For more information or to get in touch, visit www.goodleaf.co.za.

W W W. W E L L N E S S W A R E H O U S E . C O M // 25

FOOD

WITH LOVE FROM OUR KITCHEN TO YOURS Introducing the new Wellness frozen readymade meals by La Cuccina We all have those days when we don’t feel like cooking, but we don’t want to go out to eat or order takeaways, either.

We want a homestyle meal that’s delicious, contains the right ingredients, and fits in with our requirements to eat a little healthier.

That’s why we’ve launched a convenient range of tasty readymade meals that offer the best ingredients, and taste just like they would if you were to make them at home (if only you had the time!).

La Cuccina restaurant has been in operation in Cape Town for over 15 years, and has become a popular destination for locals and tourists alike thanks to its generous lunch buffets, which offer a variety of homestyle dishes. For the last three years, they have offered some of their patrons’ favourite buffet options as delicious readymade meals to heat and enjoy at home.

Every meal they prepare for Wellness Warehouse uses only the finest quality, most natural ingredients. They meet our strict ingredient specifications, are free from added

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preservatives, and contain only free-range chicken and eggs, grass-fed beef, and the freshest produce from local suppliers.

The La Cuccina team live by their slogan of ‘food made with love’. Under the watchful eye of restaurant owner Ian, the meals are prepared in small batches by hand, and quickly frozen to lock in their flavour and goodness. The four ladies who make them have all become experts at producing each to ensure consistency of flavour. What’s more, each batch is checked by a fifth team member whose exclusive role is quality control.

Four of the current range of six meals are vegan, and you’ll have to look far and wide to find a more delicious range of vegan readymade meals. They include Thai vegan curry pie, sweet potato mushroom nut curry, vegan cannelloni, and sweet potato cottage pie.

For the flexitarians, the range is completed by some of La Cuccina’s most popular meals: beef lasagna, and chicken, mushroom and rosemary pie. Look out for the new

Take your healthier snacks anywhere

additions, too – a delicious vegan spicy Mexican enchilada, and the vegetarian spanakopita pie (a twist on an original Greek spanakopita recipe).

We recommend heating the meals slowly in the oven, directly from frozen. Simply remove the sleeve and top film, and place the dish in the oven at 130° for 30 minutes, or at 160° for 20 minutes, if you’re hungry and in a hurry! If you don’t want to wait, the containers are microwaveable, but the meals should be defrosted in the fridge first.

After removing the sleeve and top film, microwave on full power for two minutes and 30 seconds.

However, we don’t recommend heating the pies in the microwave.

The Wellness frozen meals can be found in the freezers of all Wellness Warehouse stores in Cape Town and Gauteng. We’re working on making them available in Kwazulu-Natal as soon as possible.

If you give them a try, do let us know what you think @wellnesswarehouse on social!

• Less Fat & Salt • • Real Natural Ingredients • • Diverse Array of Flavours • • Ready to Eat •

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KEEPING IT PERSONAL Have You Joined the Personalised Nutrition Revolution?

By Kirsten Flanagan

We are in the midst of one of the greatest transitions ever faced by any generation. Technological disruption is affecting all aspects of our lives, from business to society. Specifically, innovation in medicine and digital biology shows no sign of slowing down, and is enabling us to enhance vitality, counteract disease, and prolong the human health span far beyond what was previously thought possible.

For decades, we’ve been bombarded with generic products or pieces of advice with set rules or formulations that ‘actually work’. We’ve been fooled into believing that what works for someone else can work for us, too.

means that every “ Bio-individuality person differs when it comes to health and nutrition. “

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“But how do I know what works for me?”

By now, you’ve likely heard of a number of companies that test your DNA by sending a buccal swab to your door and receiving a sample of your saliva in return. With this, they take millions of snapshots of your genome, which looks at your SNPs (single nucleotide polymorphisms), which are places in the genome that differ between people and are known to influence certain biological functions or infer greater risk to a certain disease. For example, the gene MTHFR codes for the enzyme methylenetetrahydrofolate reductase (MTHFR), which activates folate (vitamin B9) and converts toxic homocysteine to methionine in the body.

MTHFR contains two SNPs known to make a version of the enzyme that functions at a reduced capacity. If your code has a ‘GG’ in the SNP, you have normal MTHFR function, whilst ‘AG’ or ‘AA’ variations confer a 30% or 70% reduction in function, respectively. This results in inactive folate and elevated homocysteine levels which can lead to several health problems.

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Simpler data, like whether you’re lactose intolerant or whether you’re a fast or slow caffeine metaboliser, can be identified - even how quickly you recover after exercise can be pinned down. More than this, companies can now decode your entire genome, therefore all the information contained in your genetic code can be ‘downloaded’ for life.

Twenty years ago this would cost USD3 billion, today it costs less than USD700.

With these kinds of leaps in technology, the once-in-a-lifetime investment in understanding your genetic makeup could prove worthwhile as scientists discover more and more links between genes and health.

As we gain new knowledge and new genetic discoveries are made, your genome can be scanned for more SNPs and the results added to your report.

genetic tests can tell us “ While a lot about our unique biology, other tests like microbiome analysis, blood tests and organic acids tests offer more specific data about our current nutrient status.

“

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If this all sounds too unfamiliar to you, think about the wealth of data we’re already tracking through the devices we wear or carry around every day. Whether it’s your steps and calorie intake on your phone or heart and sleep rate on your smart watch, you’re likely tracking something that tells you how your body is functioning.

It seems like a logical next step to be monitoring blood glucose levels in real time with a continuous glucose monitor stuck to your arm, or breathing into a device to determine whether you’re burning mostly fat or carbs.

With consumers having access to sophisticated information about their unique health status, the status quo in the nutrition industry is no longer sufficient. As blanket remedies give way to personalised solutions, supplements, meal plans and training programmes will all be tailored to suit the individual.

precise data, we can “With give precise solutions. “

This is the key to preventative medicine.

Monitor, measure and manage all that you can to delay the onset of disease.

The abundance of health data we can gather from our everyday lives, combined with advancing biological tests, enables us to accurately prescribe the right nutrients to individuals, opening the door to completely personalised nutritional solutions.

Our role, as humans, is to leverage these emerging technologies in the best possible way. We don’t have to be taken over by tech – instead, we can become enhanced humans with brighter and healthier futures.

ABOUT THE AUTHOR Kirsten Flanagan is the Business Development Manager at TAILORBLEND, a customised nutrition solution giving you the opportunity to tailor-blend your own premium nutritional supplements according to your unique needs. She holds a BSc (Med) Hons in Exercise Science, and is passionate about sharing the power of preventative medicine with South Africans. For more information or to get in touch, visit tailorblend.co.za.

FOOD

Hon eybee Heroe s Not all heroes wear capes, and the busy bees at Honeybee Heroes are certainly worth their weight in liquid gold.

Situated in the heart of the Overberg, the Honeybee Heroes honeybee sanctuary and education centre seeks to create accessible, sustainable opportunities for South Africans to protect and engage with the environment, while staying grounded in the conservation of South Africa’s Capensis honeybee.

The Honeybee Heroes mission is three-fold: 1. To play an active role in reversing the decline of the Cape honeybee 2. To uplift low-income South Africans through beekeeper training and community micro-apiary management 3. To educate South African consumers on eco-friendly food choices and advocate for the purchase of ethically produced, local foods HIVES & HONEYBEES The Western Cape is home to a very unique honeybee subspecies called the Apis Mellifera Capensis, or Capensis for short, which is increasingly at risk due to farming and beekeeper malpractice, climate change and habitat loss.

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FOOD

To conserve the Capensis honeybee, Honeybee Heroes runs an Adopta-Hive programme to help boost Capensis colony numbers while giving eco-minded consumers a chance to learn more about —and get actively involved in — the beekeeping industry without the responsibility of caring for a hive at home. In this programme, interested individuals can sponsor, or ‘adopt’, a personalised honeybee hive to be placed on their farm in the Overberg or other suitable private land nearby, which is then cared for by their expert beekeepers.

Since their founding in 2020, they have placed over 700 honeybee hives in the Overberg and beyond, giving millions of honeybees a new home to live, grow and thrive. They also host free, monthly beekeeping courses on their farm in Stanford Valley for people interested in learning more about the industry, and they recently launched a community micro-apiary programme, in which they’ll be training up a new generation of young female beekeepers from low-income communities across the country to care for their own micro-apiaries on behalf of Honeybee Heroes.

HOW CAN YOU HELP? Honeybees may be small, but they’ve got a big role to play in ensuring South Africa’s future food security and precious bio-diversity. If you want to get involved in honeybee conservation, there’s a lot you can do — both at the shops and in your daily life — to help.

First, make sure that you’re purchasing ethically produced, raw honey from local producers.

purchasing your honey “ Byat Wellness Warehouse, you’re supporting South African beekeepers who take care of their bees and produce only high-quality, raw honey.

“

WANT TO DO A LITTLE MORE TO HELP? Adopt a honeybee hive through Honeybee Heroes! Anyone can adopt a hive for themselves, a loved one, or even a business.

When you adopt a hive, Honeybee Heroes will set up a brand-new hive with your name on it in an ideal location for a new bee colony to build its home. In return, you’ll get six jars of raw, Honeybee Heroes honey, plus the opportunity to visit their sanctuary, gear up in a beekeeping suit and join the Honeybee Heroes team in learning all about your new hive. They’ve got many adoption options available, giving you the opportunity to choose from various thank you boxes including a specialty box with beeswax and propolis products, a children’s box, or even honeybee-branded veldschoens.

They also host free monthly beekeeping courses, or you can spend a few days on their farm by booking one of their self-catering chalets.

If you’re interested in learning more about Honeybee Heroes, adopting a hive, or attending one of their courses, you can check them out at HoneybeeHeroes.com, or follow them on Instagram @honeybeeheroes or Facebook @honeybeeheroesza.

“We believe that consumers have an incredible capacity for impact when they make responsible food purchases. That’s why we’re so excited to partner with Wellness Warehouse to help spread awareness about the plight of the honeybees, and to educate their consumers about the importance of buying raw, local honey. As South Africa’s largest health and wellness organisation, we know that the Wellness Warehouse community is filled with like-minded individuals who are just as dedicated as we are to making a positive impact on the environment. Through this collaboration, we can merge our two communities to help save the bees and inspire thousands of South Africans to live an eco-friendlier lifestyle.”

Chris Oosthuizen, Honeybee Heroes founder

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FOOD

G OT M Y L K ?

By Abigail Baker

C

ow’s milk may be a household staple for millions, but more and more individuals are choosing to find alternatives, whether for health, ethical, or environmental reasons. These include the astounding number of the population that is actually lactose intolerant (around 65%) and recent research linking milk consumption to a number of health risks, such as breast and prostate cancer, as a result of modern manufacturing practices like the use of mass antibiotics, pesticides, and routine growth hormones.

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Additionally, cutting out the moo milk can have a number of potential health benefits, including clearing up hormonal acne, lessening exposure to hormones and antibodies, increasing thyroid health, relieving digestive issues, reducing brain fog, and even sometimes aiding in weight loss.

Aside from the health benefits, cutting out traditional dairy can also help the planet (as well as, of course, the cows themselves). The dairy industry is not only notorious for its often cruel

practices (cows are often forcefully impregnated, mutilated, confined, and dehorned in the name of milk), but they are also a great contributor to greenhouse gas emissions, and a natural resource-rich venture.

The good news is that there’s no need to say a sad goodbye to all that is creamy and milky, as there is an almost endless array of ‘mylk’ alternatives for you to choose from. Each option offers its own distinctive flavour, texture, and nutritional index…

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PROS

CONS

Soy Mylk mild and creamy

This mylk most closely resembles the nutrition found in cow’s milk as it is high in protein, as far as non-dairy alternatives go. It is also free from cholesterol, low in saturated fats, and high in polyunsaturated fats and phytonutrients.

Soy is a controversial ingredient as it contains large amounts of isoflavones, which can affect oestrogen receptors and hormones if consumed in large quantities.

Almond Mylk sweet and nutty

This one’s great for those trying to lower their calorie intake, as it contains just a quarter of the calories found in cow’s milk. It’s also a great source of vitamins E and A.

It’s relatively low in nutrients such as protein and carbohydrates, and it contains an antinutrient – phytic acid - which can impair the body’s absorption of minerals if consumed in significant quantities. There is also some environmental concern about the water needed to grow almonds and the pesticides used to produce non-organic options.

Coconut Mylk tropical and sweet

It is very low in protein but high in saturated Coconut mylk is the perfect option for those fat, which could amplify certain health issues. on a banting or reduced carbohydrate diet, as it has very few carbohydrates. Additionally, it contains MCT (medium-chain triglycerides) - an energy source that goes straight to the liver. It is also a great alternative for those who have a nut allergy, and it has little impact on the environment as it needs little water to produce.

Oat Mylk mild and sweet

Oat mylk is high in fibre, antioxidants, polyphenols, and beta-glucan - which helps to lower cholesterol levels and maintain sugar levels. You can also find gluten-free varieties, and it’s cheap and easy to make at home.

Lastly, oat mylk has a lower environmental impact than soy and almond options.

Oat mylk contains double the amount of carbohydrates found in cow’s milk but almost half the protein and fat. It also contains phytic acid, like almond mylk, which can impair the body’s absorption of minerals. Additionally, oats can often contain pesticides, so try to choose organic varieties where possible.

Rice Mylk watery and sweet

Rice mylk is the least allergenic of all the options, and is free from saturated fats and cholesterol. It’s a good alternative if you’re avoiding nuts, seeds, or legumes, and is more sustainable than almond mylk.

It is a high GI drink (79 - 92), which means that it has the potential to spike blood sugar levels.

It thus isn’t a great option for children, the elderly, and people with diabetes.

Hemp Mylk nutty and watery

Hemp mylk contains complete proteins and essential amino acids (omegas 3 and 6) that other plant mylks might lack. It’s very low in carbohydrates and packed with minerals like magnesium, calcium, and vitamin D. It’s also naturally gluten-free.

It contains a similar amount of fat to cow’s milk, and the flavour can be quite over-powering.

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FOOD

YOUR MYLK QUESTIONS ANSWERED “Can I get all the nutrients I need - such as calcium and vitamins B12 and D - if I cut out dairy?”

Yes! Many plant mylks are fortified with vitamins. If you’re particularly concerned about osteoporosis, try incorporating kale, tofu, oranges, dried figs, collard greens, and broccoli into your diet, as they contain high levels of calcium and other antioxidants.

“Aren’t mylk alternatives expensive?”

Most are slightly more costly than their traditional dairy counterparts, but they are worth it for the health and ethical benefits. Additionally, many of these options can be made easily and more cost effectively at home.

“Cow’s milk is so easy to find. Isn’t it difficult to find these alternatives?”

You can find an array of different mylks at our almost 50 Wellness stores nationwide, on our online store, or even at most supermarkets these days.

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“What should I look for in a mylk?”

Consider what you’re going to use it for; how your body reacts to the main ingredient, whether the production thereof is aligned with your environmental stance; and whether you’ll be getting the nutrients you need. Last but certainly not least, choose the taste profile that most appeals to you!

“What are the characteristics of a good plant mylk?”

Check the ingredients listed on the label. Consider whether the sugar, saturated fat and sodium content has been fortified with additional nutrients and/or uses a thickening agent.

Find your favourite, and you’ll be amazed by how cow’s milk ‘pails’ by comparison!

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H E A LT H

ON BEING WELL

By Kate Aitken We live in an uncertain, ever-changing world. We always have, and we always will.

Instead of allowing the fear of this reality to consume us, we can reframe it as an opportunity to equip ourselves with the tools we need to best support us, and even to help us thrive.

To be well requires intention, and it requires us to make better choices - daily.

We need to build a toolkit filled with the best techniques so that even when there is chaos, we’re able to maintain our centre or, at worst, to recalibrate quickly.

Here are 10 tools you can look at adding to your personal toolkit. Try them out, take some out, and add some more back in. Make it your own and, most importantly, use a combination of tools daily to be well.

1. PRACTISE GRATITUDE We’ll continue beating the drum on this one, as it’s that effective. Energy flows where attention goes. Spend a moment, daily, writing down what you’re grateful for.

2. AFFIRM Affirming what is, or what you’d like to see unfold in your life, is a powerful creative process. It’s very important that affirmations are stated in the present tense, and that they are succinct enough for easy repetition. Start with something simple, like “I’m radiantly healthy”, or “I’m loved”. Choose statements that work for you, repeat them like ‘mantras’, and watch what unfolds.

3. GET PRESENT Only now is real. When we take a moment to get present, we realise that - in this moment - all is well. Conscious breathwork and a dedicated daily meditation practice are some of the most effective ways to cultivate presence. Don’t have time? The beautiful thing about a meditation practice is that it actually gives you time: life becomes more fluid and joyful as you start to make better ‘time-saving’ decisions.

4. MOVE YOUR BODY We need to be moving our bodies every day if we want to be well. Movement releases endorphins and results in a happy physiology. Find movement you love and do it daily.

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5. NOURISH YOURSELF Drink pure water and eat clean food.

We wouldn’t put dirty fuel in our cars, as they would then not operate optimally. The same logic applies when it comes to what we are putting into our bodies.

6. CONNECT Cultivate deep relationships. To truly connect - to be seen and to be heard - is a basic human need. Food nourishes us on a physical level, and connection nourishes us on an emotional and spiritual level. Make time to top yourself up by spending time with the people you love. If you need outside support, prioritise this.

7. BE IN NATURE Nature is fuel for our spirits. If you want perspective, spend some time in nature. Many worries can fade away when we get outside and connect with the elements.

8. SET BOUNDARIES Maintaining healthy boundaries in your work and personal life is conducive to a happier life. Establish what your boundaries are, and communicate these (where relevant). The more you respect your boundaries, the more others will, too.

9. CHANGE STATE We are always in a state of mind: open, closed, positive, weak, adventurous, etc.

Ask yourself what state of mind you are in right now, and know that you have the power to change it. It often requires acting ‘as if’ to shift headspace. If you’re having a bad day, shift focus and do something completely different (like going for a walk) rather than trying to force a solution.

10. TRUST THAT THE UNIVERSE WORKS Every day the sun rises, the trees grow, and the waves crash on the shores.

Things just work. The universe is mysterious and magical. There are cycles and circles in life, with highs and lows. This is the nature of life.

With hindsight, we see the gifts in the challenges, allowing us to ultimately value all experiences.

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

H E A LT H

B A R E F O OT BENEFITS

By Olivia Cammell

I

magine walking along the beach, feeling the sand between your toes, the ocean washing over your feet, and the salty water cleansing your soul…

Or meandering through the forest, smelling pine in the air, feeling the soft soil and spongy grass on the soles of your feet, and taking a deep breath of the fresh air…

Or simply walking around your house, enjoying the plush feeling of carpet underfoot, the hardwood floors creaking with every step you take, and the feeling of home.

Now imagine these experiences again, but this time - you’re wearing shoes. It’s just not the same, is it? That’s because our feet are intimately connected to the wellbeing of our bodies and minds. We are grounded through our bare feet.

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As children, we are told to explore without shoes - to get muddy and feel the world. Since toddlers’ feet are prone to muscle and bone impairment from restrictive shoes, it’s common for parents to have a strict no-shoe policy as their child first learns to walk.

It is extremely important for children to be barefooted for so many reasons, one of which is the development of their proprioception and awareness of their bodies in space. Wearing shoes prevents children from gaining the most basic of sensory experiences feeling the dirt, rocks, leaves, and twigs beneath their feet.

We have numerous pressure points and nerve endings in our feet that transmit information to the rest of our bodies. Going barefoot stimulates these nerve endings, waking up our entire nervous system.

When looking at it from a more esoteric point of view, we are directly connected to the earth’s energy when we walk barefoot. You can think of energy the same way you think about electricity - there are conductors and insulators.

The earth, our bare bodies, the elements, animals, plants…essentially, everything natural is a conductor.

We take in energy from the ground, through our feet, and it circulates through our bodies. Items such as clothing, buildings and electronics act as insulators. It is almost as if they form a wall - a blockage through which the energy can’t transcend. Our synthetic shoes are the blockage that stops energy from flowing from the ground into our bodies.

earth provides an ideal “The opportunity for grounding,

and walking barefoot connects us to that calm.

When we walk barefoot, we walk on a path to peace.

“

There are amazing health benefits to going barefoot. Remember the time when barefoot-style running shoes were all the rage? It’s still difficult to get the image of the individual toe segments out of my mind, even though it’s been at least 10 years since I last saw them. However, I can assure

you - they were not a fashion choice, but rather one made consciously for health reasons.

Barefoot walking is said to be helpful in managing chronic pain and any sort of inflammation. It has also been said to help improve sleep and alleviate insomnia. It boosts the health of our immune system, reduces anxiety, and has even been shown to prevent menstrual pains and hormonal imbalances.

Remember the part about grounding?

This therapeutic technique involves performing activities that electrically connect you to the earth. The earth’s electrons stabilise many of our bodily systems. When we’re grounded, our bodies absorb negative electrons from the earth, which neutralise the mass of positive electrons we absorb every day from simply living in a world surrounded by electrical devices, wi-fi, and mobile phones. For our natural electrical balance to be restored, daily grounding is essential.

Grounding is not as complicated as it sounds – you can ground yourself by walking barefoot in nature, lying on the grass or sand, or submerging yourself completely in water.

We know that walking exercises our muscles and cardiovascular system, improves our mental health, reduces stress, and supports our overall sense of wellbeing. Walking with our shoes off, however, supercharges these benefits by synchronising us with the earth’s magnetic field.

At the end of the day, there is something so freeing about being barefoot. It connects us to our inner child and, in a way, shoes can be seen to symbolise the struggle of our daily commitments and modern lives.

Sometimes we feel as if we’re trapped in our routines and schedules, just like our feet are trapped in our shoes.

Taking off your shoes, removing the laces and with them, the restraints, is sometimes enough to give you a feeling of freedom - the sense of liberation we all crave.

H E A LT H

Healing an Anxious World

By Inge Mancktelow

As alternative and complementary healthcare methods around the world are gaining in popularity, reiki is moving out of the woo-woo mists that obscure numerous energy healing practices, and taking its place amongst the starting line-up along with acupuncture and similar modalities.

is the ideal state in which the body heals itself. And that’s the crux – reiki doesn’t do the healing, it removes any blockages and gives the body the space and the tools to heal itself. It is a gentle, noninvasive procedure that can do no harm.

‘Rei’ means ‘universal’ and ‘ki’ means ‘life force energy’. Reiki is a healing modality that aims to channel the universal life force energy through the practitioner and into the body of the client, where it is said to clear energetic blockages and enhance healing in the client’s body.

Modern living causes a build-up of toxins in the organs and cells of the body, as well as in the energy fields that feed the organs and cells. These toxins cause blockages that affect the functioning of these systems, eventually leading to pain and disease. Reiki aims to clear the energetic blockages so that ‘prana’ or life-giving energy can flow through the energy centres and nourish the physical, mental, emotional and spiritual bodies.

Although modern reiki was developed

by Mikao Usui in Japan in 1922, ‘layingon-of-hands’ treatments date back thousands of years. Ancient Egyptian texts from around 1552 BC show evidence of the use of this powerful healing modality.

Nowadays, reiki is used as a complementary therapy in combatting many acute and chronic illnesses, and the pain and discomfort associated with the treatment of illnesses such as cancer and rheumatoid arthritis. It is also used for mental health challenges such as anxiety and depression, as it is said to help induce a lasting sense of calm and a peaceful, meditative state that many struggle to generate on their own.

At least 15% of US hospitals offer reiki services to patients, and The Healing Touch Association estimates that more than 30 000 nurses in US hospitals use touch practices every year. The aim is to support healing and induce an inner feeling of wellbeing in the patient.

Physically, reiki aims to induce relaxation and the rest-and-digest response, which

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How Does Reiki Work?

This can be particularly powerful when treating anxiety. In the aftermath of Covid, anxiety has become a pandemic in itself. As Deepak Chopra says: “The signature experience associated with work…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.”

A McKinsey article about the wellness industry in 2020 showed that half of the consumers “wished that more mindfulness products were available”.

“We expect a greater shift towards services…that emphasise physical and mental health. If the pandemic has taught us one thing, it’s that physical and mental health will remain a priority for millions of people across the globe for a long time to come.”

Companies need to recognise the effects

that stress and anxiety are having on the productivity and day-to-day functioning of their employees, and to prioritise their wellness in order to achieve the professional distinction and economic prosperity needed to face an uncertain future head-on.

What Happens in a Reiki Session?

Reiki sessions last between 45 and 90 minutes. During this time, the practitioner places their hands in various positions along the front and back of the body. They place their hands lightly on or above the body, depending on the professional practice of the practitioner and the comfort level of the client, and hold each position for three to five minutes.

Reiki is non-religious, and you don’t need to ‘believe’ in it for it to work. However, being open to the sensations that you feel during treatment will certainly help to enrich the experience. The practitioner might also end off by discussing their impressions, what they learned from your body, and ask you what you experienced. This can help you to understand your body’s path to healing, help the therapist to suggest additional healing practices and tools to improve your life, and work as a baseline for future treatments.

ABOUT THE AUTHOR Inge Mancktelow is a registered reiki practitioner with the Jikiden Reiki Institute in Kyoto Japan. She has been practising for four years. For more information or to get in touch, find her on Facebook at www.facebook.com/ revitalisereiki or Instagram at @Revitalisereiki.

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Stand by your skin this sunny season by giving it the best way to bounce back from a bad burn or bite. Apicare’s Rescue Me AllPurpose Gel harnesses the naturally nourishing powers of manuka honey and aloe vera to soothe damaged or irritated skin.

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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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*Please note that entering these giveaways adds your email address to the Wellness Warehouse marketing database. If you would prefer to opt out of future correspondence from us, please indicate thus in your entry email.

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T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

T’s & C’s Apply: Offer available on presentation of physical voucher in store from 1 January - 31 March 2022. Not redeemable online, or on products that are already on promotion.

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FITNESS

The Key to Healthy & Sustainable Weight Loss is Support

By James White

There has never been a greater emphasis on health and fitness than there is today.

The evidence is irrefutable that being overweight doesn’t just cause health problems - it also ends up costing you a lot of money.

When you’re carrying more weight than you should, you’re essentially overloading your joints and organs, meaning that they have to perform at a higher level than they were designed for.

Sickness, joint pain and diseases like hypertension and diabetes almost always follow. However, this isn’t news to anyone.

all know that being “ We overweight is bad for you,

but we also know that it can be hard to lose weight and keep it off!

“

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I’ve coached thousands of people on their weight loss journeys, and almost all of them shared the following three reasons why they had been unable to lose weight permanently beforehand: 1. They lacked motivation when things inevitably got tough.

2. There was no one to hold them accountable to the goals they had set for themselves.

3. They didn’t have affordable access to an expert who could help them.

When you consider the above points, you can see that the thread that links all of them is that they lacked support.

you’ve got a healthy “ When support system around you, you’re able to achieve so much more than you ever could on your own.

“

FITNESS

This is the reason group fitness has become so popular – you’re part of a group of people who are all striving towards the same goals.

But what about those who don’t have the time to get to a gym? Those who simply don’t feel comfortable or confident enough to join a group class? How do they find the support necessary to make a permanent and lasting change?

These are the reasons why we started Best10, where we believe that the thing missing from so many people’s weight loss journeys is affordable access to expert support.

Support, at Best10, means care, understanding, and empathy. It also means that you’ve got someone who is in your corner, cheering you on when you’re doing well and listening when you’re struggling.

Having an expert means that they can design a plan for you, based on where you’re currently at in your life; how much time you have; when you last worked out (if ever!); and how you actually like to eat.

“

It’s standard practice to have a tax expert handle our returns or a lawyer assist in litigious disputes. So, when it comes to our health – the most important thing in life why should we not seek out an expert to help us?

“

Many people assume that there is an enormous cost attached to such help, however with Best10, for just R350 per month (the same amount most people spend on a meal at a restaurant), you can have your very own health and

fitness expert to guide you, support you and hold you accountable throughout your weight loss journey – however long that takes.

We believe that this is the future of sustainable wellbeing. An app doesn’t care if you stop using it, but at Best10, we’ll reach out to you when the journey (inevitably) gets hard. We’ll walk this path with you, side by side, every step of the way.

Weight loss is a personal journey, and we could all do with a bit of personal support.

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

W W W. W E L L N E S S W A R E H O U S E . C O M // 51

FITNESS

Hot Topic

By Bern Le Roux

From Ayurvedic steam baths to Finnish sauna rooms, Mayan temescal and North American sweat lodge ceremonies, sweating for health has long been used in many cultures around the globe.

When it comes to using heat in yoga, there seems to be a lack of ancient or traditional knowledge. The closest historical link has been made to panchagni tapas - an ancient ritual in which heat is used to test resolve and increase willpower in participants. This original form of ‘hot yoga’ was an ascetic practice, and an example of a common ritual in India known as asagni hotra, or fire sacrifice - hotly debated (excuse the pun) and often frowned upon today in India.

H

ot yoga has been around for some time, but how much do we really know about it? And why practise yoga in a heated room in the first place?

When most people think about hot yoga, they immediately think of Bikram Yoga – the 26 static postures and two breathing exercises brought to the West by a man who quickly fell from his celebrity-built pedestal after repeated sexual abuse allegations (we’ve all seen the Netflix documentary). Although this healing practice and style of yoga continues (rightfully redubbed Hot 26), there are other styles and ancient rituals that use heat to cultivate healing and transformative environments.

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HISTORY OF HOT YOGA The physical practice of yoga, or asana (there are many limbs to yoga apart from just the physical aspect), can be traced back to its roots in the Northern reaches of India. The average annual temperatures in Rishikesh range between 19˚C (in January) and 33˚C (in September), with some months reaching highs of up to 38˚C and 40˚C. Coupled with high humidity, the heat in this part of the world, regardless of the time of day or style of yoga, is naturally going to create a fair amount of perspiration.

Therefore, the logical progression for yoga studios around the world is to heat their studios to stimulate this type of environment.

This disconnect from tradition may be viewed as a bastardisation of yoga.

However, what if removing these boundaries makes yoga more accessible, more far-reaching, and able to help more people around the world, both mentally and physically? This disconnect also does not mean that there are no benefits to hot yoga.

BENEFITS OF HOT YOGA Increased circulation and increased flow of lymph fluid through the body are the obvious benefits, but more recently there’s been ongoing scientific research on dermcidin, a natural antibiotic released when you sweat, as a treatment of superbugs. According to Yoga International, dermcidin is “most

effective when sweat does not evaporate quickly and is allowed to pool on the surface of the skin”.

This bodes well for the high humidity factor in hot yoga studios.

“Hot yoga is extremely good for the brain,” says Chantal Cohen, instructor and lead facilitator of teacher trainings at YogaLife. “Sweat from exercise is a great brain optimiser – it releases factors in the brain that promote new cells and new cell connections being formed. This substantially enhances memory formation and learning.”

Making further crossroads is biomedical researcher Dr Rhonda Patrick’s work on hyperthermic conditioning, which suggests that exercising in heat leads to enhanced muscle growth and healing. Dr Patrick claims that it is this acclimatisation to heat during exercise that leads to a ‘runner’s high’. Anyone who practises hot yoga, whether it be power yoga (flow-style yoga in a hot room), Hot26 or Sculpt (cardio with weights in a heated room) will attest to that unmistakable buzz after a hot and sweaty yoga class.

Moreover, regular practitioners of hot yoga cite benefits such as glowing skin, better sleep and an improved sense of general wellbeing. In short, it’s a practice that speaks for itself.

ABOUT THE AUTHOR Bern Le Roux has been practising hot yoga since the first hot yoga studio opened in Cape Town almost 20 years ago. She left her career in magazines and food writing to follow her passion for yoga after completing her 200-hr Yoga Alliance certification with Chantal Cohen at YogaLife. Recently, she partnered with YogaLife owner Cle Latouf to open YogaLife Noordhoek at the Noordhoek Farm Village.

YOGALIFE STUDIOS YogaLife recently opened the first hot yoga studio in the South Peninsula in the neighbourhood hub of Noordhoek Farm Village. Many are familiar with their flagship studio in De Waterkant Village in the heart of Cape Town, and the signature style of yoga on offer there – accessible, vibrant, fun and challenging classes, where students can attune to a peaceful, happy place inside and outside of themselves in a safe space.

Styles of Yoga on Offer: • Power An invigorating class in a heated room (36˚C) with a strong focus on connecting breath with movement, designed to build flexibility, stamina, core stability and full body strength • Vinyasa An unheated class that offers creative and unique sequencing to remain tuned-in to the present moment by connecting to the breath • Sculpt Combines free weights and high intensity training in a heated room (32˚C) and incorporates cardio to intensify each pose while mixing in strength training moves like squats, lunges and bicep curls • Hot 26 A 60-minute Bikram series of 26 postures and two breathing exercises in a heated room • Free Beginners A free class in an unheated room that is designed to create a safe foundation for any yoga practice and set students up for success For more information or to get in touch, visit www.yogalife.co.za, or follow @theyogalife and @yogalifenoordhoek on Instagram.

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W W W. W E L L N E S S W A R E H O U S E . C O M // 53

BEAUTY

Quench Your Skin

By Mpho Masenya

When we think about skin, we generally judge by aesthetics. Supple and hydrated skin is thought to signal good overall health, while dull, thirsty skin can pinpoint an underlying imbalance.

Physiologically, the skin has three primary functions: Protection The skin is our ‘defender’ - a protective barrier against substances, harmful chemicals and allergens. Additionally, the skin shields the body from the harmful effects of UV rays and prevents excessive water loss.

Thermoregulation The skin regulates body temperature via sweat and hair. It also has a biochemical task to store vitamin D. Sensation The skin is the ‘sense-of-touch’ organ, as it has a network of nerve cells that sense and transmit changes in the environment. Skin-to-skin contact has proven to be healing mentally, emotionally and physically.

Let’s Talk Facial Skin The state and appearance of our facial skin effects our wellbeing, confidence and self-esteem. Facial skin is thinner than the rest of the body - especially around the eyes – and is in direct contact with the sun and UV rays, which accelerate age-related skin changes such as thinning, sagging, wrinkles and age spots.

Skin Types and Conditions There are four main skin types – normal, dry, oily and combination. These can be affected by numerous skin conditions, such as sensitivity, reactivity, maturity and, most notably, dehydration.

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Dehydration Dehydration is common throughout the year. It is a condition that can affect all skin types - even oily skin. Dehydrated skin characteristically looks dull, and can reveal premature ageing signs such as surface line wrinkles and loss of skin firmness. Hydrated skin, on the other hand, looks young, more supple and replenished.

Dehydration can be triggered by physiology, climate and nutrition.

Physiology The skin becomes dehydrated when there’s a water deficiency. Another reason could be a modification of the protective film that covers your skin the hydrolipidic film - which consists of perspiration, water, sebum and lipids.

A healthy film controls dehydration, tightness and dryness.

Weather Every change in season impacts your skin, as it thrives when the temperature is consistent. As the skin adapts to each season, it has to work harder and this can take a toll on its health and appearance. Additionally, higher temperatures can be challenging for the skin, as humidity results in oilier skin, and

sweating creates more pimples. In the winter months, lower temperatures result in a loss of hydration, which is evident in both the cracks found within the outer skin layer, and in inflammation.

The Food We Eat Dehydration can also be a product of the food we eat. A balanced diet supports continuous hydration. The worst thing that you can do for your skin, dehydrated or not, is not to eat enough. The skin needs protein and fat to stay hydrated.

Is your skin dehydrated? Try the pinch test: - Pinch a small amount of skin (such as on your cheek or the back of your hand) - Hold for a few seconds - If your skin snaps back, you’re probably not dehydrated.

- If it takes a few moments to bounce back, you could be lacking in hydration.

The good news is that dehydration is not a permanent state, and can be rectified.

HYDRATE FROM THE INSIDE OUT Water Our skin is made of 64% water. Water inhibits sagging, reduces wrinkles, flushes out toxins and moisturises your skin. Ensure that you drink at least two litres a day. Add lemon to your water to accelerate hydration and help the body to detoxify.

Essential Hydrating Vitamins Dehydrated skin can be alleviated through the intake of vitamins C and A. There are many hydrating foods such as watermelon, a good source of vitamins A and C, which you should include in your skin-loving diet. Spinach, broccoli and sweet potatoes are also great sources of vitamin A, which promotes natural moisturising and hydrating. Vitamin C-rich blueberries, cucumbers and citrus foods are both hydrating and known to boost collagen production, and coconut water is high in potassium, a great natural hydrator.

TIPS TO KEEP YOUR SKIN HYDRATED ALL YEAR ROUND - Exfoliate at least once a week - Use a humidifier in your home to moisten the air - Use cool water to wash your face - Know your skin type, and choose products suitable for your unique needs - Modify your skincare routine depending on the season - Always moisturise

Hydrate Your Skin with Lipids A fresh salad consisting of avocado (monounsaturated fatty acids and vitamin E), salmon (omega 3 fatty acids and vitamin E) and olive oil (oleic acid and vitamin E) can positively affect your skin, as vitamin E has moisturising benefits and strengthens the skin’s barrier function.

Dehydrating Foods and Beverages to Limit Some foods draw moisture out of the skin, making it dry and exacerbating the appearance of fine lines and wrinkles. It is best to limit these foods: - Caffeine - Alcohol - Carbohydrates - Sugar - Salt - Fried foods

W W W. W E L L N E S S W A R E H O U S E . C O M // 55

HOME

Going Plant-based at Home

By Juliet Almendro

Considering changing to a more plant-based lifestyle?

Whether motivated by ethical, environmental or health concerns, we’re here to help make the transition easier for you and your family.

While making changes in your own life can seem challenging, pivoting your whole family’s diet is another story altogether!

Thankfully, there are ways to introduce more goodness than what you’re removing when going plant-based.

But how to get started?

Give Them the ‘Why’ Did you know that the average four-year-old asks around 200 questions a day? Give those inquisitive little minds something to ponder! Informing your kids of the benefits of a more plant-based diet and lifestyle on them and their surroundings is a great way to make them more amenable to the change.

Don’t worry about it being too complicated for them to understand - even the most complex of concepts can be made ‘child-friendly’. Find simple, fun ways to explain how eating a diet richer in plants may help their health, as well as that of the animals and nature they love.

Start with Small Steps Change is never easy - especially when it involves something as pervasive as your diet. Starting with one small step at a time can make it that much easier. Try to allocate a day of the week to completely eliminating meat, such as Meat-free Mondays. Alternatively, introduce one plant-based meal a day - breakfast is usually the easiest! Just whip up some toast with avocado or hummus. You could then move on to allocating an entire day to a purely plant-powered diet, or including two vegan or

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vegetarian meals two to three times a week. You’ll figure out what works best for your family over time.

Familiarise the Foreign Start with what they know. If they love homemade milkshakes or smoothies, just swap out the dairy for a nut or oat milk substitute. A sweetened almond milk will probably have the best success rate if they’ve got a sweet tooth. Have you got a burger-loving bunch at home? Simply swap out your beef patties for a delicious chickpea-based variation - easy peasy!

Once you’ve nailed these changes, you can start swapping out your cheese, mayo, yoghurt, etc. for plant-based alternatives.

There are so many great options on the market these days.

Get Creative Bring some fun into it! It doesn’t have to be a stressful and strict process. Hold a competition in which each child creates their own plant-based dish, and judge them on their creativity.

Or quiz them on their knowledge of which fruit and vegetables are rich in certain vitamins, minerals and proteins.

There are bound to be some challenges along the way, as there are with any transition. But with a little patience and understanding, you’re sure to be on your way to living a healthier, happier life that’s better for you, your family, the environment and all beings. What are you waiting for?

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3Sixty Biopharmaceuticals (Pty) Ltd. Registration No. 2018/432238/07. 7 West Street, Houghton, Johannesburg, 2198. Tel: +27 010 593 4632. www.3sixtybiopharma.co.za 3Sixty Biomedicine (Pty) Ltd. Registration No. 2019/093151/07. 23 Impala Road Block B, Chislehurston, Sandton, 2196. Gauteng. P O Box 787352, Sandton, 2146. Tel: +27 11 783 3579. www.3sixtybiopharma.co.za

3sixtybiomedicine.co.za/salome/ W W W. W E L L N E S S W A R E H O U S E . C O M // 57

FA M I LY

R O C K- A - B Y E BABY 10 tips to help get your baby to sleep

By Jennifer Spiro

Sleep helps to keep you sane, alert and calm throughout the day, and a lack thereof can negatively affect your physical, emotional and social wellbeing. Throw a newborn baby into the mix, and you can wave goodbye to your beauty sleep.

Sleep deprivation is a common phenomenon among parents with newborns, but it’s not just parents that are stuck in the counting-sheep cycle. Tired and fatigued babies are also affected in the same way, and are often too sleep-deprived to learn the necessary positive coping mechanisms needed to deal with stress.

If you’re tired of tossing and turning and are looking for ways both you and your baby can doze off to a sound sleep, the following tips may be useful: 1. UNDERSTANDING THE FOURTH TRIMESTER The fourth trimester is the 12-week period immediately after you’ve had your baby. It’s a time characterised by great physical and emotional change as your baby adjusts to being outside the womb, and you adjust to your new life as a parent. The human newborn is very immature when compared to any other newborn in the animal kingdom, and only truly becomes a ‘baby’ after about three months.

It’s therefore very important to help babies make a gentle adjustment to their new world outside the womb during this period.

The sleep environment for your newborn baby should mimic the womb environment. It should promote a sense of calmness and quiet, and simulate the rhythmic movement of the foetus in utero without too many bright lights and distractions. This can make a huge difference to how the baby sleeps, feels and reacts to everyday events and stimuli.

2. SLEEP CYCLES Understanding your newborn’s sleep cycle can assist you in having a clearer appreciation of their behaviour. During the light sleep cycle, your baby will tend to wake easily from noise, while during the deep sleep cycle they will sleep heavily. Most babies’ sleep cycles last for about 45

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5. FEEDING & SLEEP PREPARATION • Before bedtime, make sure your baby is not hungry, and that their nappy does not need changing. In other words, ensure that their basic needs are met.

• It’s recommended that the environment where your baby sleeps is dark (use blockout curtains), and that you keep any other form of stimulation away out of this space (such as a mobile over the sleep area – rather have this over the changing table).

• Ensure that your baby is not too hot or too cold.

• It is advised that your newborn is dressed in 100% cotton, and has 100% cotton covers (cotton is breathable).

6. BATH & MASSAGE At night, bathe your baby close to bedtime and massage their whole body with a soothing baby oil. The heat of the bath and the deep pressure of the massage have a calming effect on

8. SLEEP ROUTINE Try to establish a sleep routine for your baby from early on. This will prevent an overload of stimulation, which can affect their sleep. Introducing a sleep association assists with establishing appropriate sleeping routines. But ultimately it is important to be realistic, adopt a flexible approach and accept that you will have ‘bad days’ from time to time.

9. MOVEMENT Make sure that your baby gets enough movement during his or her wake cycles. Activities like going for a walk in the pram or in a kangaroo pouch or sling are great for getting your little one moving. Try rocking and communicating with them while in the upright position, and remember to support your baby’s head if it still appears slightly floppy.

10. RAISE THE HEAD Reflux can contribute to lack of sleep in babies, and it’s advisable to consult a medical practitioner in this regard. To assist your baby with reflux, try to keep them in a more upright position during and after feeding.

ABOUT THE AUTHOR Jennifer Spiro is a dedicated mom, medical professional and co-founder of nurtureOne, manufacturer of specialised nesting cushions and other natural baby essentials. She holds a B.Sc OT and a B.Soc.Sc Social Work from the University of Cape Town, and is specialised in working with newborn babies and children with learning difficulties. She believes that providing the correct environment for your baby is of the utmost importance. For more information or to get in touch, visit www.nurtureone.co.za.

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4. SELF-REGULATION Encourage self-regulating sleep for your baby by offering a sleep soother. A sleep soother can be anything your baby learns to associate with sleep. For example, a nesting cushion or dummy, or even a security object or blanket. This will limit separation anxiety from the mother, which usually starts to occur between four to six months old. This in turn encourages independent sleep, whether co-sleeping or sleeping in their own crib.

7. ROCKING Holding your baby while humming softly and rocking them rhythmically will encourage sleep (mimicking the fourth trimester). This is part of the calming reflex, and mimics the movement your baby experienced in utero. When you are putting your baby down, remember to put their bottom down first and then their head, otherwise they may wake from an innate reflex.

HEALTHY DEVELOPMENT

H LT

3. BOUNDARIES By creating boundaries for your newborn, you give your little one a sense of security similar to what he or she experienced in the womb environment. Nesting cushions or swaddling are beneficial ways to create such boundaries (mimicking the fourth trimester). If your baby needs to be swaddled, swaddle them in a stretchy cotton blanket before you put them down to sleep. This will keep them snug and contained, and prevent them from waking due to their body’s own jerking movements when falling into the deep sleep cycle. A weighted soother may also be useful for babies that require or seek stronger boundaries.

babies and make them drowsy, which will help them to fall asleep quicker.

EY

to 50 minutes as they go from a state of drowsiness to light sleeping and, finally, into a deep sleep. The period of deep sleep is vital for the recuperation of their bodies and their growth and development.

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

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WISDOM

TIME TO PULL THE PLUG?

Wellness & Wavelengths: Your Guide to a Digital Detox

By Liesl Lamprecht

Headaches, strained eyes, overextended thumbs – you guessed right: your screen time might be interfering with your health. Tech over-use has become so pervasive that the average smartphone owner unlocks their phone 150 times a day, easily spending up to two hours and 51 minutes on them daily! There’s even a term for how dependant we’ve become on our mobile companions: nomophobia - the fear of being without your phone or without cellular service.

Too much time on your devices can overload your senses; harm your selfimage and -esteem; increase headaches and eye problems; heighten depression and anxiety; lead to a lack of exercise or neglect of overall physical health; and reinforce addictive behaviour. Every scroll or swipe sends a hit of dopamine to the same areas of your brain that respond to addictive and dangerous drugs like cocaine.

Dialling down your screen time and unplugging yourself from your devices can help you to: • Be more present and feel more content and calm • Maintain a better work-life balance • Be more productive and use your time more effectively • Boost your self-esteem and reduce your sense of FOMO • Maintain an overall healthier lifestyle

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The new year offers the perfect opportunity for you to focus on your digital wellness so that you can restart and reconnect the right way. Here’s how: BE REALISTIC While a ‘cold turkey’ digital fast can be refreshing over a holiday or weekend, it isn’t always realistic to forgo all forms of communication during our day-to-day activities in our highly digitised world.

In that case, it might be better to slowly wean your hours online - much like you would cut back on your caffeine or sugar intake.

DECIDE YOUR DETOX If you need to stay connected during the day, try doing a ‘mini-detox’ at the end of the workday, when you turn off your devices and focus on spending an evening completely free from electronic distractions like social media, texting, etc. Alternatively, you could do a short digital fast, in which you abstain from digital devices for one full day a week, or you can restrict your use of a specific social media app that’s been a major time drain.

SCHEDULE BREAKS & SET BOUNDARIES It’s good to abstain from your phone for certain time intervals by only checking notifications every hour or more; leaving your phone at home when you go for a walk; setting it aside when spending time with family and friends; putting it away during meal times and when working on a hobby; and disconnecting when you retire for the evening.

TRACK YOUR TIME There’s an entire app store with wonderful tools to help you track your device usage and equip you to be stricter with your screentime. These apps – and some phones’ built-in digital wellbeing features – allow you to set a time limit that you’re allowed to spend on each app per day and, after warning you a few times, they actually lock you out of the app.

TURN IT OFF If you find yourself constantly checking your phone and responding to every text or social media alert as it pops up, it may be a good idea to turn off the push notifications in your phone settings. Try to allocate time (about 20 - 30 minutes) to devote specifically to catching up on your emails, checking mentions and messages, or sitting down to respond to WhatsApps.

DO A SCREEN SWAP You’ve ditched your phone – now what?

Rather than aimlessly wandering around the house wondering what you did in the days before wifi, you can swap the time you would’ve spent on a screen for other relaxing activities. By going for a walk or hike, taking up a hobby, reading a book or getting your hands dirty in the garden, you replace the thing you’re abstaining from with something else that brings joy.

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WISDOM

WINNING THE PEACE Developing & Defining Good Leadership

By Professor Tshilidzi Marwala

In South Africa, we have had to confront the desperate need for the right combination of skills to manage and lead the country. We have seen, with interest, the revolving door of leadership at parastatals and government departments while watching the Zondo Commission unravelling Machiavellian behaviour. There is an assumption that those who are elected to positions of authority are equipped to lead. This is not necessarily so.

We need to develop and define good leadership – an oft-cited example of which took place in 1993, when the country was reeling from the shock of Chris Hani’s assassination. It was a full year before democracy would become a reality, and Nelson Mandela was not yet in power when violence erupted as rage took hold of much of the nation and patience began to run thin.

Though he wasn’t yet elected, at such a critical juncture of our country’s history, Mandela addressed the nation on national media from the studios of the South African Broadcasting Corporation.

mark of a true leader “Itthatis the he sensed the country’s

mood, the potential derailing of negotiations for a peaceful transition to democracy and he appealed to the country not to lose hope and faith.

“

Of course, we will never know what path our history might have taken had he not spoken to us, but suffice it to say

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that in a moment of turmoil, Mandela forged unity. We experienced a similar moment when we were faced with the coronavirus pandemic. President Cyril Ramaphosa immediately addressed the nation on television, painting a picture of the unreal and relentless pandemic that had gripped much of the globe and had now arrived on our shores. What reassured the people of this country was evoking the sense of one nation and a clear plan of action with the key objective of keeping us all safe. If social media is analysed, Ramaphosa himself had unprecedented numbers listening to him and applauding his leadership.

LEARNING FROM GLOBAL LEADERS What does all this tell us? It tells us that to be a leader, you have to prioritise the wellbeing of the people and be seen to possess moral stature and fortitude, ethical leadership, courage, clear purpose and benevolence. But what we all have to understand is that these qualities – and it is not an exhaustive list, can be meaningless and ineffectual if they are not replicated at every leadership tier.

Without a doubt, it is an incredibly complex task, especially in democracies, to lead government while at the same time having to navigate political forces.

As we look to the West in the aftermath of the 2020 United States presidential election, the Trump-Biden stand-offs have left the public in much confusion.

Donald Trump’s extraordinary response to the pandemic has been well documented, and many an eyebrow

raised. When faced with numbers of positive cases, almost touching the hundred thousand per day mark of new infections, it is decidedly odd to see a leader questioning the validity and safety of wearing face masks. What type of leadership does one call this? On the other hand, we have the example of New Zealand’s Prime Minister Jacinda Ardern, who has been held up as an example of strong leadership by the likes of WHO. As Richard Calland wrote for the Mail & Guardian in 2020: As South Africa emerges out of the darkest and most delicate period so far and begins to contemplate life after COVID-19, the question arises: Does South Africa have the right leadership at this hour of greatest need, and moreover, a leader who can ‘win the peace’? It’s a question being asked of leaders all around the world.

ABOUT THE AUTHOR Professor Tshilidzi Marwala is the ViceChancellor & Principal of the University of Johannesburg (UJ). He holds a Bachelor of Science in Mechanical Engineering (magna cum laude) from Case Western Reserve University (USA), a PhD specialising in Artificial Intelligence (AI) and Engineering from the University of Cambridge, and a postdoctoral fellowship at Imperial College (London). He is the author of Leadership Lessons from Books I Have Read, published by Tracey McDonald Publishers and available at all good bookstores and online.

WISDOM

NEW YEAR, NEW ME?

Y

ear after year, summer after summer, you repeat the same resolution in your head that this time will be different.

This time, you’ll be healthier, fitter, happier, better – the list goes on.

Making Wellness a Reality

By Abigail Baker

You find a bunch of resources about the latest wellness trends and latch on, only to be disappointed in your attempts by February.

The major problem with this modus operandi is that these tools and tips don’t always suit your lifestyle, routine, or sensibilities. The advice you’ve stumbled upon isn’t personalised or tailored to your unique needs, but rather highly generalised to fit a wide range of people who all live very different lives to the one you do.

The truth is, if you want to make any lasting lifestyle changes, it’s vitally important that you personalise your wellness. Here are a few simple ways you can make this a reality in 2022:

1. SPEND TIME IN SELF-REFLECTION Start by reflecting on your habits and personality type by asking yourself the following questions: • Do you feel more wellness-focused in the morning or evening?

• What is your favourite part of your wellness journey?

• What fulfils you?

• Do you want to practise wellness alone or in a group?

• Do you need support?

• What has hindered your past attempts at making progress on the path to wellness?

• Do you respond well to reminders and prompts?

• What obstacles, both internal and external, can you foresee in the future?

After this time of self-reflection, you should have a better understanding of what motivates and deters you, and what you would possibly have to enlist to make this work. Write your answers down and factor them into the next step.

2. PLAN TO ACHIEVE YOUR GOALS Sometimes, speaking a goal into existence simply just isn’t enough. To take it a step further, you need to create a well-thought-out plan on how you are going to achieve your goals.

Start by identifying your main goal, and whittle it down into small, measurable, and achievable steps. This will help you not to feel overwhelmed, and give you something to measure your growth by.

3. DON’T BE OVERLY AMBITIOUS WITH YOUR TIME Amidst the hustle and bustle of daily life, it can be difficult to set aside time to work on your wellness. Even when you finally find the time in your busy schedule, it can be tricky to engage fully, as you are likely already drained after a long day. That’s why it’s important to be gentle with yourself and factor in the time you will need to really slow down and take stock.

Yes, you might have an hour in-between meetings or social responsibilities, but you might need most of that time to rest and reset. So, instead of feeling pressured to be overproductive, why not start by practising wellness for just 10 minutes a day, and seeing how that goes?

4. SCHEDULE ADJUSTMENTS As you work through your plan and the months start to go by, you will find that your circumstances start to change, or

that things that worked at the start don’t anymore.

Be proactive by setting a date with yourself every couple of weeks to identify what can be improved. This doesn’t mean that you should drastically be changing your plan every week, but simply that after a month of 10 minutes of meditation a day, you can decide to increase that time and incorporate more of what worked for you during this period.

5. TAKE IT STEP BY STEP When people feel the sudden urge to change their lifestyles, many make too many changes all at once. Although this might feel great (and as if you finally have your life together!), it’s often unsustainable. Therefore, try to implement changes incrementally along your journey, rather than all at once.

I hope that these tips will allow you not only to create a personalised plan that will propel you forward on your journey to wellness, but also give you an idea of the necessary self-awareness that will enable any big changes in your life to be successful.

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WISDOM

How I To o k Ba c k M y Po w e r

By Nompumelelo Runji

I

was 31 when I had my first breakdown.

It was the middle of the year when I started feeling a soul-deep exhaustion.

I couldn’t focus, and my energy was depleted. I wondered how I was going to meet my obligations and get through the rest of the year. I was overcome by foreboding and a deep feeling of inadequacy – professionally, academically, and personally.

Yet while all this was happening inside of me, my life couldn’t have looked any better from the outside. I was at the height of my career as a researcher, project manager, and columnist. I was lecturing part-time at the University of Pretoria while pursuing my PhD under a scholarship. I was married, living in my dream house in a great neighbourhood. I was active in church and well respected in my professional circles. But my life was far from perfect.

For years leading to my breakdown, I had been plagued by chronic pain, unrelenting muscle tension, pelvic discomfort, and sleep disruptions that built up to insomnia. When praying my chronic pain and discomfort away didn’t show any results, I turned to medical professionals. I began to frequent GPs who prescribed muscle relaxants and pain medications. I also consulted specialists including a neurologist,

rheumatologist, gynecologist, and physiotherapists.

Despite all of this, I still had a breakdown, and that was when I thought it was time that I explored a different solution. For the first time in my life, I mustered the courage to reach out to a psychiatrist. At the end of our first consultation, she told me something I didn’t want to hear - that I needed to be admitted. With the support of my employer, I went ahead, despite the consternation it caused at home. And it was the beginning of my road to discovering and facing the root cause of my symptoms.

Three weeks of intense trauma therapy and cognitive behavioural therapy revealed that I had suppressed the memory of a traumatic incident of physical abuse when I was about six years old, when my mother beat me all over my body with a belt for losing a new cap. But this was not the end of my experience of trauma. I had grown up in a dysfunctional home, where my parents shouted at and fought with each other.

One day, I saw them get physically violent with each other. My home environment was very tense, and I was often alone, unseen, and unnoticed. When my mother did see and notice me, her looks and words were of cutting criticism and censure. My father seemed a little kinder, but he was hardly there.

I longed for the warmth of unconditional love and acceptance, but these have always alluded me. And so even in marriage, I found myself reliving much of the nightmare that I did in my childhood home.

After years of bearing the crushing weight of anxiety and depression fueled by invalidation, manipulation, and devaluation in my marriage, I decided to leave. It took months of intensive trauma therapy and weeks of life and business coaching to come to terms with my unhealthy situation. With the support of a few committed and honest friends, I realised that there was a way out, and that I had options.

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always have a choice. “ We No matter how difficult and

harrowing the circumstances, we make choices. And those choices either serve to empower us or to lead us into a greater state of hopelessness, helplessness, and powerlessness.

“

For me, it began with taking responsibility for myself. For years I was paralysed by the fear of the unknown.

So I had to challenge myself: if staying wasn’t healing but harming me, how much worse could leaving be?

Then, I had to begin to set boundaries.

The first one was accepting that I only have control over myself. I could never force or convince someone to do something they just weren’t willing to do.

If I was staying because I hoped that my husband would change and that my family would be miraculously transformed, I was focusing on the wrong person. It was not other people’s minds that I needed to change, but my own.

Because I had been isolated for such a long time, I had started believing that there was no one I could trust. Opening myself up and being vulnerable to a few people, in my case my therapist, psychiatrist and coach, helped me to see that there were people outside of my family who are in my corner. And for the first time in my life, I could see that life is not black and white. I could take the risk of trusting myself and trusting other people – not everybody was out to exploit, hurt and abuse me.

Getting educated about my mental health, finding support, and taking responsibility for myself all helped to restore my hope – hope that I could get unstuck, that healing is possible, and that all is not lost. It helped me to find the courage I needed to walk away and to take back my power.

ABOUT THE AUTHOR Nompumelelo Runji is a political analyst, researcher, columnist, thought leader and author of How I Took Back My Power, published by Tafelberg and available at bookstores and online.

Model: @jessicafawn_

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W W W. W E L L N E S S W A R E H O U S E . C O M // 65

WISDOM

Supporting a Loved One Through Mental Illness

By Samantha Reynolds

W

hen a loved one is dealing with a mental illness, you may be at a loss for what to say. We want to offer comfort and support, but often don’t know what that looks like.

Not all mental health challenges or mental illnesses look the same, but the key thing to understand when supporting a loved one through mental illness is that it’s not about changing the individual, but rather about changing how you view mental illness.

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WISDOM

Educate Yourself About Symptoms Related to Their Illness This will help you to see certain situations from their point of view, which in turn will help you to understand what they are feeling during difficult moments. The more you understand, the more you can be there for them without questioning, belittling or judging.

Listen One of the best things you can do to help your loved one is to simply offer your presence. Let them know you are there to listen to them. Show empathy, and avoid trying to solve the problem or offering unsolicited advice. While it’s natural to want to find a solution to your loved one’s pain, doing so may minimise their feelings and discourage them from opening up again. Instead, validate and remind them that it’s okay to have these feelings.

Offer reassurance and hope, and don’t criticise or blame them for their behaviour. Instead of offering advice or misguided ‘tough love’, ask what you can do to help and what they need from you.

Encourage Them to Seek Professional Help As much as you may want to, you cannot help your loved one all on your own. While you can provide some emotional support, mental health experts can help on a deeper level. Your loved one may lack the motivation or energy to take this step, so offer to assist them by finding a therapist or therapy that resonates with them, booking an appointment and perhaps going together.

WHAT TO SAY TO SHOW YOUR SUPPORT - “I’m here for you.”

- “What is the best way I can support you?”

- “I love you.”

- “You will never be a burden.”

- “Your feelings are valid.”

- “I value and appreciate you just as you are.”

- “I may not understand how you’re feeling, but you’re not alone.”

- “That sounds so hard. I’m sorry you’re going through this.”

WHAT NOT TO SAY - “Snap out of it.”

- “Think positive.”

- “I know exactly how you feel.”

- “It could be worse.”

- “What’s your problem?”

- “It’s just in your head.”

- “It’s your fault.”

- “If you really wanted to feel better, you would.”

Be Patient Recovering from a mental illness is not a linear path. It takes time, and may require trying more than one approach. The last thing your loved one needs is pressure to ‘get better’ or ‘feel better’. This pressure can be a huge additional burden to carry on top of their feelings of guilt, blame, shame and frustration. There is no magic wand. This is a marathon, and your loved one needs you to be present and patient.

Do Practical Things for Them Mental illness makes everything feel exhausting and overwhelming. Acknowledge this by doing practical things for your loved one like grocery shopping, cooking meals or household chores.

Alleviating the mundane and seemingly simple everyday tasks can be hugely helpful.

Don’t Get Discouraged You may feel helpless when you’re supporting a loved one who is struggling, and you might not see them making progress. Just because you feel helpless doesn’t mean you can’t be helpful. Your loved one doesn’t expect you to find them the magic solution or to be perfect.

Instead, they just need you to be present.

ABOUT THE AUTHOR Samantha Reynolds is the owner of My Bliss Co, and passionate about helping people to live happy and fulfilling lives. Follower her on Instagram at @my_bliss_co.

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WISDOM

Re-imagining Wellness

By Kevin Govender

Wellness and wellbeing are crucial for the success of any organisation – and society at large. I view ‘wellness’ as a set of habits and behaviours, and ‘wellbeing’ as a state of mind. As the global COVID-19 pandemic continues and people evaluate the possibilities and potential challenges of returning to their offices and places of work, supporting employee wellness and wellbeing is a rising factor on the CxO agenda.

Did you know that, according to The South African Depression and Anxiety Group (SADAG), up to 80% of South Africans who need mental health support are unable to access it easily?

Mental illness is fast becoming one of the world’s biggest problems, and according to WHO, by the year 2030, it will be the leading cause of disability in the world.

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Disruptive and innovative technologies can play a pivotal role in an enterprise’s efforts to create more interactive workplaces and foster happier, healthier and more productive employee wellbeing. The evolution of the employee, which includes working from anywhere, any time, and the use of any device is a new disruptor. Alon Lits, a founder of the Panda App, says that the app makes it easy for people to access mental wellbeing resources and engage with a community of other app users who may be facing similar challenges. The recent increase in entrepreneurial activity in Africa has been driven by digitalisation in e-commerce, fintech, agritech, and healthtech, to name a few. Inequalities in terms of access to acceptable quality education and health services, jobs and decent living conditions have been further exposed by the pandemic.

In 2011, the sharing economy was dubbed by TIME Magazine as one of the “Ten ideas that will change the world”, and it has been widely hailed as a major growth sector by sources ranging from Fortune Magazine to the World Economic Forum and former US President Obama.

The sharing economy is a new economic model that focuses on access to assets instead of ownership.

It has disrupted a significant number of mature industries such as the accommodation, automotive and entertainment industries. Is there a rare, but narrow window of opportunity to reflect, reimagine and reset our world to create a healthier, more equitable and more prosperous future? An organisation’s ability to reimagine and reinvent its business model to offer unique opportunities for humanising technology and developing innovative sharing platforms such as Uber and Airbnb would be a game-changer in the healthcare sector.

The Future of Healthcare Most developed countries have a growing ageing population, and struggle with inefficiencies when it comes to their healthcare systems. With the help of sharing economy services, which make healthcare less costly and more effective, healthcare is at the forefront of the sharing economy. For example, remote care - in which available doctors are matched with patients - is becoming increasingly popular. The healthcare sourcing app CrowdMed helps ordinary people get faster and more accurate

diagnoses. This is accomplished with the help of medical specialists who assist patients in solving their medical cases completely online through CrowdMed’s website. This saves excessive in-office visits for patients and allows medical professionals to make extra income while aiding the community. American Well and Doctor on Demand are other sharing economy brands in healthcare.

PRIME YOUR IMMUNE SYSTEM

rise of telehealth “The platforms, which present a

variety of unique benefits to both consumers and physicians, represents a new frontier of the sharing economy. The sharing economy will reduce costs and improve healthcare particularly its accessibility.

“

With limited resources, the desire to become more environmentally conscious, the excessive cost and burdens of ownership and a rapidly growing population living increasingly in densely populated cities, consumers are faced with greater challenges and opportunities to fulfil their consumption needs.

ABOUT THE AUTHOR Kevin Govender is a Partner/Director at Deloitte, and an experienced business enterprise architect and strategist. His book, The Rise of the Sharing Economy, is published by Tracey McDonald Publishers and available at bookstores and online.

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ABUNDANCE

S O Y O U W A N T T O S TA R T SOMETHING NEW? How to run a (successful) start-up in South Africa

By Montaque Swanepoel

Running a successful company is not easy, but it can be done with the right amount of effort and determination.

Let’s take a look at some of the critical elements to help you run a successful small business in South Africa...

Start Efficiently and Prove Your Concept First Before going down the rabbit hole of registering a company and spending countless hours (and money) on a concept that hasn’t yet been proven, you need to be sure that you’re working on something that people/businesses actually need.

Start simple, with some market research on your product/service, and trade as a sole proprietor until it makes financial or logistical sense to switch to a company.

There is a lot more red tape, and costs, involved in registering as a Private Company.

With the abundance of free resources on the internet, it has never been simpler or more cost-effective to start a business without needing to dig deep into your pockets to get your start-up off the ground.

keep track of your business’ profitability.

Decide if You’re Running a Lifestyle Business or a Growth Business Depending on your long-term vision for the company, it is vital to determine your goal and how you intend to run your business from the outset. Not every business needs to be a high-growth start-up.

Suppose your focus is to grow the company to a medium- or large-sized business. You need to plan for growth, reinvest in your business and have a realistic roadmap.

On the other hand, you could intend on starting and running a lifestyle business.

There are still risks involved with this business type that need to be considered.

These could include events such as a large client leaving, dependability on a single stream of business, etc.

In general, we always advise our clients to think about what they want to get out of a business before they start setting it up. It helps you to focus and plan accordingly.

Stay Organised with Your Finances Keeping track of your money and accounts is essential. It’s easy to get lost in the day-to-day operations and forget to keep up with your bookkeeping. However, this will eventually catch up with you when it’s time to file your taxes.

Spend on Marketing and Growth Above all else, marketing and growth are key to your company’s success. Know who you are trying to reach, and target them through digital marketing, which generally yields the highest return on investment. You could be the best at what you do or have a fantastic product, but you don’t really have a business if you don’t know how to market or sell.

It might be a good idea to start by getting a business account, keeping your funds separate from your personal account, and getting a sound accounting system to

Online marketing and sales are the fastest ways to kickstart growth for a new business and continue that growth moving forward.

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Automate or Write Down Every Procedure Knowledge is power, and you should strive to free up time for yourself by having documented processes that can be followed by yourself, your staff, or outsourced resources.

Once procedures are documented, your service and product quality will stay consistent and efficient, and this then becomes something you can delegate as you grow.

There are also many mundane tasks to running your business that can be automated. If you look hard enough, you might find a solution to repetitive tasks in an app that will save you time and money.

A common pitfall we see business owners fall into is that they tend to work more in their business than on their business. While that may be what you enjoy, it is also good to have the option of avoiding this and outsourcing to the specialists so you can focus on what you do best.

ABOUT THE AUTHOR Montaque Swanepoel is a chartered accountant and the founder of CFO360 – chartered accountants and auditors that help business owners to streamline their processes and understand their finances so 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 directly at montaque@cfo360.co.za.

ABUNDANCE

Navigating Through a Financial Storm

By Jean Archary

I

f there’s anything that COVID-19 has taught us, it’s that life is unpredictable.

Yet, how do we respond when we’re thrust into a ‘new normal’, constantly being bombarded with rapid changes that threaten to push us over the brink?

It was Charles Darwin, the father of evolution, who said: “It is not the strongest of the species that survives, nor the most intelligent. It is the one that is most adaptable to change.”

Humankind has been painfully tried and tested by the societal changes brought about by the global pandemic. As a result, several issues were highlighted in countries, businesses and families at large when national lockdowns were imposed, shutting down livelihoods and economies. While none of us could have predicted the impact of a disaster such as this, it’s undeniable that those who had proper financial plans in place before the pandemic were far better off than those who did not.

If your income or livelihood was impacted by the national lockdowns, and if you had the foresight to see this coming, what would you have done differently to be better prepared to handle the financial loss or implications?

Adequate savings and sufficient protective measures would have

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ensured you had access to the necessary finances needed in the event of loss of income or death of a family member. This would have bought you time to find your feet and navigate through the financial storm with more security and less stress.

Most businesses use scenario planning to identify potential events that could impact their operations and revenue.

They use this information to put plans in place to mitigate the risk of a potential disaster. We frequently apply these strategies in the workplace, but how many of us apply this same thinking to our personal lives? Scenario planning can help individuals to consider the possibility of the impact of certain events on their lives, and to take the necessary steps to ensure that they at least have a financial plan to offer them some peace of mind.

We can all learn a few lessons from this unfortunate global event, and take the necessary precautions to be better prepared for future potential disasters that may arise. Although it’s not always easy to recover from our losses, we can

inch forward on the road to becoming more financially savvy by gaining access to proper education and practising foresight and careful planning.

What can you do to ensure that the next time you’re faced with a storm, the last thing you need to worry about is money? Here are some thoughtprovoking questions to help steer you in the right direction: • If I were to lose my job, for how long would I be able to cover my expenses?

• If I were to become ill or disabled, would I have sufficient income to pay my expenses?

• If my spouse were to pass away, would my family and I be able to maintain our current lifestyles?

• If I were to pass away, would my family be alright financially?

• Am I saving adequately towards my retirement?

While these reflections are tough to think about, they are a necessary part of making sure we plan for the future.

I’ll leave you with one more closing question: What will you change today to be better prepared for the changes of tomorrow?

ABOUT THE AUTHOR Jean Archary is an author, speaker, Certified Financial Planner® and accredited workplace coach with over 20 years of experience within financial services. Her exposure to coaching, psychology and financial planning led to the design of a financial wellness programme that considers both sides of money: IQ and EQ. For more information or to work with Jean, contact jean@ moneymessages.co.za.

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G E TA W AY

An Unrivalled Winelands Escape There is no better destination to escape to this summer than Franschhoek, the jewel in the crown of the Cape Winelands. Renown for its breathtaking beauty, it is a wonderful place to spend time enjoying exceptional wining and dining experiences, soaking up the local culture, exploring the stunning natural landscape and simply relaxing in a spectacular setting.

It was this extraordinary village, lying in a valley framed by majestic mountains, that captured the heart of Analjit Singh, founder of the Leeu Collection, as soon as he set eyes on it in 2010. As he explains, “Visiting Franschhoek for the first time, the town and surrounding area immediately held a gripping beauty for me and I felt an immense sense of place. It is in my DNA to build, to create, to develop. The Leeu Collection is the manifestation of my vision for sophisticated escapes and unique guest experiences steeped in passion and pleasure”.

The first property to launch – in December 2015 – was Leeu House, followed quickly by the acquisition of the neighbouring Le Quartier Français. These two hotels, located right in the heart of Franschhoek, offer oases of peace just a few steps from the bustling main road of Huguenot Street, with its eclectic array of restaurants, shops, art galleries and Saturday morning market.

with Everard Read - Leeu Estates, an art gallery that focuses on exhibiting the work of some of the country’s best contemporary artists, while displaying monumental sculpture amid the hotel’s immaculate gardens and vineyards, as well as the natural fynbos, putting the property on a cultural “to go list” in its own right.

At the opposite end of the Estates, the tasting room known as The Wine Studio provides a truly luxurious environment for guests to taste the wines of Chris and Andrea Mullineux – their eponymous winery is the only one to have been awarded Platter’s Winery of the Year four times (in 2014, 2016, 2019 & 2020) – and Leeu Passant, the winery created by the Mullineuxs and Analjit Singh.

Meanwhile, close to the Manor House, globally renowned spa and wellbeing brand Healing Earth oversees the Leeu Spa. Healing Earth harnesses the

restorative powers of Africa’s rich natural (and often organic) resources, such as minerals, flowers, herbs or natural oils, to create unique and fully immersive holistic treatments that go far beyond outer beauty to facilitate a harmonious connection between mind and body.

So imagine this: a day spent having a calming spa treatment before sampling La Petite Colombe’s delights, followed by a meander through the Estates to admire the impressive sculptures and beautifully manicured gardens, and then a wine tasting prior to a drink on the Manor House terrace while watching the majestic mountains opposite change colour as the sun sets, before dinner in Le chêne … that would be a day spent very well indeed.

For more information, visit www. leeucollection.com/SA

Then, in June 2016, the flagship hotel Leeu Estates opened on the outskirts of the town. It epitomises Leeu Collection’s strategy of focusing on lifestyle aspects, such as beautifully curated interiors, exquisitely landscaped gardens and stunning pieces of art, while partnering with experts in the fields of food, wine, culture and wellness to create exceptional guest experiences.

As a result, Leeu Estates is home to two exceptional restaurants: Le chêne (The Oak), located in the hotel’s main building called the Manor House, that serves French-inspired dishes made from local produce, while La Petite Colombe – sister restaurant to the award-winning La Colombe in Constantia – serves up a gourmet tasting menu like no other.

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G E TA W AY

MIDLANDS MAGIC

By Juliet Almendro

Can’t decide on your next vacation destination? Well, it’s time to stop pondering and start planning!

Situated in the majestic Midlands, Brahman Hills is home to stunning views, roaming wildlife, fine dining and cosy, countryside accommodation.

F

rom rustic self-catering cottages, Springholm cottages and B&B rooms, to more stylish hotel rooms, you’ll be sure to enjoy private, intimate lodging and a heavenly night’s sleep.

You’ll even have the option of your own personal chef, if you’d prefer to spend the evening curling up in front of the fireplace, relaxing in the bubbling jacuzzi or gazing at the abundant wildlife from the security of your private deck.

terraces of luscious paradisian gardens beautifully decorated with pale pinks, hypnotic purples and sky blues on multilevel flower beds. These stunning gardens are not just for a slow Sunday evening stroll, but also home to Brahman Hills’ kitchen’s organic and homegrown produce, which ensures only the freshest ingredients, while also reducing the destination’s carbon footprint.

Spend a warm, summer’s day on the romantic terrace sipping on a glass of wine from the incredible underground cellar, or make the most of the eatery menu that’s brimming with flavour.

Regardless of whether you order from the a la carte offering or the chef’s exclusive set menu, each plate is an exquisite masterpiece of culinary excellence made from ethically and locally sourced ingredients from neighbouring farmlands.

Experience a sensory delight by wandering through the tiered

With such breathtaking amenities, this magical Midlands haven has attracted more than just those seeking a quiet getaway – whether your company is looking to present its next big idea, or you’re searching for the perfect spot to tie the knot, Brahman Hills has got you covered.

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Each venue offering has various setups to suit your needs and personal style. Choose between: the Glass House, Lake House, Valley View Chapel, The Stables, Brahman Cafe, and Skyfall.

The only downside is that you might feel overwhelmed when choosing between such stunning options!

Voted as a top wedding venue, Brahman Hills boasts a stress-free wedding planning process by including a wedding planner to alleviate pressure so that you can completely relax and enjoy your special day without your mind racing through your never-ending task list. And don’t worry - you still hold the reins when choosing how much or how little you’d like to be involved in the process. What more could you want? No need to stress about where you or your lovely bride will get wedding-ready - Brahman Hills provides a completely separate bridal suite with its own bathroom, wardrobe, hair and makeup station, and the option of in-room catering.

Experience a deeply relaxing and rejuvenating pamper like no other at Healing Earth Transformative Wellness

by Brahman Hills. This luxurious spa uses multiple award-winning Healing Earth products that are natural, organic and cruelty-free, and have all been carefully and meticulously crafted to ensure a true duality of nature and modern luxury.

With a focus on a complete mind, body and soul reset, this world-class spa encourages you to tune into yourself and your surroundings with a holistic healing session, treat yourself to a relaxing and detoxifying full-body massage, pamper yourself with a facial that’s fully tailored to your skin and includes new LED technology, or immerse yourself in one of their unique packages.

Fully equipped with a sauna, steam room, heated indoor pool, and a cosy couple’s bath with views spanning onto the wildlife, there really is something for everyone.

For more information or reservations, visit www.brahmanhills.co.za.

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GREEN JOURNEY

Celebrate the Age of Restoration with Wellness and Greenpop

We all have a part to play in the protection of our environment. This has come into focus even more with the likes of the UN Decade on Ecosystem Restoration and COP26 launching last year.

Greenpop and Wellness Warehouse aim to build on this global green momentum, taking action for the future of our planet.

After our Organisational Development Manager Olivia Badach and National Training Manager Sonja Hindley joined Greenpop’s Eden Festival of Action back in September last year, our partnership has further blossomed with our shared vision of restoring nature and the self. Thanks to readers and customers like you, we’ve planted over 400 trees with Greenpop so far, nearing our initial goal of 500 and shifting the goalpost for the new year.

Greenpop was founded in 2010, and has since planted 150 000 trees, including indigenous and fruit trees, at schools and other urban sites, community farms and forests across South Africa, Zambia and Tanzania. More than the number of trees, Greenpop is inspired by the thousands of hands that have planted them, joining their eco education programmes and festivals, and making a commitment to be custodians of our beautiful planet.

we are committed to “ Ifrestoring nature, we must

also commit to restoring ourselves. It’s a symbiotic relationship, the likes of which abound in nature.

“

The next Greenpop restoration celebration is Reforest Fest, back for its 10th year at the beautiful Bodhi Khaya Nature Retreat in the Overberg from 1 - 3 April 2022. Reforest Fest is an annual holistic, lifestyle and restoration celebration that brings people together to plant thousands of trees while enjoying a party like no other.

Wellness; and immerse yourself in art and theatre; all while having a blast getting active for the environment.

It’s a festival for everyone - a space where families can feel at ease as we provide an array of kids’ activities and child-friendly spaces; where individuals can connect with themselves and nature in the milkwood forest and fynbos trails; and where daydreamers, big thinkers, and earth lovers can unite, creating long-lasting memories and a long-term environmental impact.

Greenpop aims to grow Reforest Fest into a flagship event that attracts a global audience as Africa’s largest citizen-led restoration festival.

Pre-register your interest at www.reforestfest.com to be the first in line to receive more information and gain access to early bird tickets and special offers.

Help restore degraded land; attend workshops, talks, and classes; dance under the stars while listening to local live music and DJs; enjoy delicious food and refreshments provided by

Can’t make it to the festival? You can also support our efforts by selecting the Greenpop donation option at checkout when shopping your favourite Wellness goodies online, or by purchasing Arise Coffee (the coffee that plants trees!) from us in store or online.

Follow Greenpop at facebook.com/Greenpop on Facebook or @greenpopsa on Instagram to keep an eye on their adventures with us and be notified about competitions and giveaways.

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natural beauty essentials        

Paraben-free Sulphate-free Non-toxic Cruelty-free Sustainably sourced Eco-friendly Free from synthetic fragrances Free from chemical UV filters

We check the ingredients, so you don’t have to.

Shop in store & online www.wellnesswarehouse.com

SUPPLEMENTS I FOOD I BEAUTY I ECO HOME I FITNESS I BABY CARE

RECOMMENDED READING

ON OUR BOOKSHELF S I M P LY S E A S O N A L Ilse van der Merwe I The Penguin Group Make the most of nature’s endless bounty in every meal by shortening the journey from farm to fork with this helpful seasonal and local produce-based recipe book. Follow the seasonal categories as the award-winning author and foodie shares joyfully simple ways to cook and spotlight fresh ingredients.

From waterblommetjies tempura to slow-roasted lamb shoulder, there’s something for everyone in the over 80 recipes!

THINKING THE FUTURE Clem Sunter I Penguin Random House This book will allow you to rethink your decision-making ability, and guide you through how to make more constructive choices about your day-to-day life, even when the world around you seems to be falling apart. Plot a series of scenarios; balance reason and imagination; make favourable decisions; ready yourself for inevitability; and navigate the noise with Constructive Futurism. The next 24 hours will surprise you.

T H E C L O U D T H AT H E L P E D PEOPLE SEE Justin Gomes I Uppercase Books This whimsical book will help you navigate times of turmoil through its refreshing exploration of reconnection, rebirth, and renewal.

Make sense of the world together, as a family, with the charmingly illustrated novel inspired by one man’s lockdown revelations.

THE GENOME ODYSSEY Dr Euan Ashley I Pan Macmillan Readers are sure to be awestruck by this in-depth, authoritative exploration into genome sequencing and how this modern tool takes much of the detective work out of medicine. Dr Ashley, a Stanford professor of medicine and genetics, describes the first attempts at interpreting the human genome, and how this innovation has opened a new chapter for medicine - allowing those plagued by their mystery medical ailments to find relief.

SENTIENT Jackie Higgins I Pan Macmillan This zoological deep dive reveals how we as humans make use of our senses to make sense of the world through consideration of how a myriad extraordinary creatures’ sensory powers lie dormant within us. Begin to question perception and find yourself amazed by creatures from land, air, and sea. These almost other-worldly truths may also just inspire the ecowarrior in you.

INTENTIONAL LIFE JOURNAL Nicky Rowbotham I Tracey McDonald Publishers This beautiful undated hardcover journal guides users through the process of identifying, reflecting on and structuring goals, seminal moments, and more. It supports and prioritises being present through regular intentionality prompts. This is the perfect tool to start your new year off well.

S H O P T H E B O O K S AT S E L E C T E D B O O K S T O R E S O R O N L I N E

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