Green, Vegan & Plant Love by Wellness Warehouse

J U LY 2 017

helping you live life well

Green, vegan

& P L A N T L OV E

18 20 32

CREAMY C ASHEW Make delicious cashew cheese

Meet Seth Sezi, blogger, fashionista & business strategist

PL ANT PROTEIN Everything you need to know BOTANIC AL BUZZ Add green glamour to your beauty regime

ITâ&#x20AC;&#x2122;S OUR B I RT H D AY !

Wellness Warehouse turns 10

R20 (incl. VAT)

Offers valid from 1 - 31 July 2017. Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.

F R E E TO W E L L N E S S R E WA R D C A R D HOLDERS

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#Wellnesstip Stock up on calcium and magnesium to improve bone health, support muscle contractions, and fight fatigue. Combine these minerals with our trusted range of nutraceutical supplements.

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www.lebron.co.za

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helping you live life well Publisher: Dr. Sean Gomes Editor: Robyn Wilkinson robyn@wellnesswarehouse.com Editorial Contributor: Lara Potgieter lara@holistica.co.za Designer: Karla Kelder karla@wellnesswarehouse.com Dietitian: Hayley Cimring hayley@wellnesswarehouse.com Advertising & Directory Enquiries: Sue Dall | cell: 084 707 4477 wellmag@wellnesswarehouse.com Printed by: Printed By Novus Print Solutions

cover On the

Wellness Support Office 261 Bree Street, Cape Town 021 003 3552 www.wellnesswarehouse.com Wellness magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith and do not research advertising claims. Kindly consult a professional should you have any doubt as to the efficacy of any claims made.

Wellness Warehouse new branches Brooklyn | 012 460 9159 Shop 329, 3rd Floor, Brooklyn Mall, Veale street & Fehrsen street, Brooklyn, Pretoria 0181 Menlyn Maine | 012 348 4444 Shop 11, Menlyn Maine Central Square, 210 Amarand Ave, Newlands, Pretoria, 0100 Menlyn Park | 012 348 4677 Shop 80, Menlyn Park, Corner of Atterbury & Lois Avenues, Menlyn Park, Pretoria, 0063 The Grove | 012 807 5445 Shop L55, The Grove Mall, Lynnwood Road, Equestria, Pretoria East 0184 Woodlands | 012 997 3022 Shop 18 B, Woodlands Boulevard Corner of Garstfontein road and De Villebois Mareuil drive, Pretorius Park, Pretoria East 0081 Clearwater Mall | 011 475 1914 Hendrik Potgieter Rd & Christiaan de Wet Road, Strubensvalley, Roodepoort Thrupps Illovo Centre | 011 268 6403

Thrupps Illovo Centre, 204 Oxford Road, Johannesburg 2196 Parktown Quarter | 011 327 6416 Wellness Warehouse, Shop 1 Parktown Quarter, c/o 7th and 3rd Avenues Parktown North, Johannesburg 2193 Kyalami Corner | 021 003 3552 Wellness Warehouse, Shop 3A, Kyalami Corner Shopping Centre, c/o Main and Kyalami Roads, Kyalami 1684

Wellness Warehouse magazine is also on sale at Starke Ayres at both the Rosebank and West coast branches in Cape Town

Model : Seth Sezi, blogger, fashionista & business strategist Photographer: Stephanie Papini Stylist: Safiyah Khan We ask Seth to share his favourite wellness tip Incorporate pure spring water into your diet rather than just tap water, which is full of chemicals and could be lacking the mineral profile our bodies need. www.wellnesswarehouse.com | 5

E D I TO R ’S

N OT E

GREEN, VEGAN & PLANT LOVE Exactly 10 years ago Wellness Warehouse opened its first store on Kloof street in Cape Town! I remember after many months with a whole team working around the clock, everyone was quite emotional when finally the doors opened to the very first store in Kloof street in the Lifestyle Centre. Now we have 26 stores spread throughout Jozi, Pretoria and Cape Town and, keep watching because we’re still growing. Happy Birthday Wellness Warehouse! This issue reflects the amazing way wellness is growing and developing. It’s extraordinary how fast the vegan movement has caught on. Vegan and raw vegan restaurants are popping up all over the place and standard restaurants are fast adding plant-based meals on the menu. Vegan cuisine is undisputedly delicious and that’s probably part of the reason it’s so popular. Along with this movement is an awareness of green practices; cleaner cosmetics and vegetable based cleaning agents. In this issue we get clarity on plant protein, we make cashew nut cheese; find a plant-based alternative to every dairy variation and realise that homemade peanut butter is easier, cheaper and healthier. For ages my secret ingredient has been nutritional yeast and we prove what a great culinary performer it is. A full feature covers everything to do with the nervous system and how to keep a level head. We visit supplements like ashwaganda, Brewer’s yeast and aloe vera as well as natural antibiotics to prevent any possibility of getting a cold. For families we look into the art of story telling, and for self-examination we delve into the ego, its purpose and the best way to work with it. This is an eye opening issue focused on the growing trend of a plant-based lifestyle and the consciousness of caring. We hope you enjoy it and feel inspired to try out a vegan meal. Many wellness wishes

Robyn

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Contents J U LY 2 0 1 7

E AT 16

F R E E F RO M DA I RY Here’s what to replace your dairy basics with: from yoghurt to coconut yoghurt, butter to avo, ice-cream to frozen banana or berries, nut milks and coconut cream, we list the perfect alternatives.

CREAMY CASHEW Who would imagine that cheese and cream could be made from cashews? Here are some recipes that will surprise you with perfect creamy results for a dairy free dose of deliciousness.

P L A N T P ROT E I N A look at plant protein offers guidance on cutting meat from your diet while still getting the protein you need. Expect an expansive list of helpers like quinoa, beans, peas, hemp, chia and more.

S AVO U RY STA R Popcorn, cauliflower, salad, soup, get prepared, nutritional yeast is about to rev up your flavour profile. It might not have the best name in the world but nutritional yeast delivers huge flavour and nutrition.

CLEARING & CLEANSING If you’ve caught a cold and you’re feeling under the weather, make this spicy tea to calm, cleanse, soothe and heal your body. N U RT U R E B OTA N I C A L B U Z Z Head for some green glamour with our plant based beauty tips. Skin concerns like dryness, pigmentation, ageing and more can be treated using plant-based ingredients like aloe, green tea, chamomile, primrose oil and licorice.

ABOUT THE EGO We joke about it all the time but what exactly is the ego and how can we get it to work in our favour? Hypnotherapist Claudia Klien speaks about a balanced perception of the ego.

V E DA N TA O N ST R E S S Vedanta philosophy is an ancient teaching from the Himalayan valley that teaches us the science behind the mind as a way to overcome stress. GREEN

O H M Y N E RV E S What exactly does the nervous system do; and how can we be sure to keep ours healthy, in balance and performing optimally? We unpack the signs of imbalance and home remedies to benefit your nervous system. N AT U R A L A N T I B I OT I C S Keep absolutely healthy during wintertime with a dose of natural antibiotics. Certain herbs and foods have powerful antibiotic, anti-fungal and antibacterial effects – make them part of your daily routine. FA M I LY

BRING ON THE BIRDS Attracting birds to your garden is an easy and affordable way to enliven your environment. Here’s what to plant and what to put on the garden menu. REGULARS

EVENTS Find interesting workshops, training, & courses.

E D I TO R ’ S C H O I C E We highlight our favourite products in July.

COV E R Read about Seth Sezi in Life, Wellness and Everything Else.

G E TAWAY Camilla Marsh takes us to Paradise Retreat in Sri Lanka.

READ WELL Economy, adventure, challenge and more is covered in our book section this month.

CLASSIFIED Find out what’s happening in your wellness community with workshops, retreats, therapies and more.

4 FAVO U R I T E S U P P L E M E N T S Our bodies have a daily need for nutrition. Here are 4 supplements we love.

HEAL 36

YO G A F O R K I D S Yoga helps children see the magic within themselves, boosting self-confidence, allowing them to feel comfortable with their bodies, and get in touch with who they are inside. INSIGHT

DIY PEANUT BUTTER A great way to keep a peanut butter habit healthy is to make your own. It’s inexpensive, guaranteed to be fresh and has a wholesome taste.

FA M I LY

T E L L I N G STO R I E S Psychologist Helen Hansen is a firm believer in the magic of telling stories. She tells us how to activate our limbic brain with riveting tales that nourish the soul, feed the mind and keep our hearts joyful.

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Out & about

Be inspired, cleanse your body and mind, get your yoga on, manifest your dreams and learn a new skill with our diverse line-up of wellbeing events this month.

FINDING JOE FILM SCREENING – S A LT R I V E R , C A P E T O W N 4 July 2017 Finding Joe is an exploration of famed mythologist Joseph Campbell's studies and their continuing impact on our culture. Interviews with visionaries from a variety of fields interweave with classic tales enacted by a sweet and motley group of kids. The film navigates the stages of what Campbell dubbed The Hero's Journey: the challenges, the fears, the dragons, the battles, and the return home as a changed person. Finding Joe shows how Campbell's work is relevant and essential in today's world, and how it provides a narrative on how to live a fully realised life (or, as Campbell would say, how to ‘follow your bliss’). For more information visit www.frank.energy or contact tamara@frankandeve.energy. Y O G A K I T C H E N R E T R E AT – SWELLENDAM 14 to 16 July 2017 This beautifully healing and restorative weekend at The Hideaway Guesthouse includes five-star accommodation with breathtaking views, a sauna, jacuzzi and natural pool, delicious and nutritious super-food meals, green smoothies, four yoga classes (Yin and Vinyasa), and a 90-minute Yoga Kitchen nutrition workshop. For more information visit www.yogakitchen.co.za or contact retreat@yogakitchen.co.za. 8 | www.wellnesswarehouse.com

MANIFEST ABUNDANCE R E T R E AT – B O D H I K H AYA , OVERBERG 14 to 16 July 2017 The Journey’s Manifest Abundance Retreat takes up where most programmes on abundance leave off. Most courses teach us how to explore what we wish for in life, the question remains - why does some of it come true and some not? The Journey’s ‘Manifest Abundance Retreat’ reveals a deeper truth. It roots out and clears the ‘silent saboteurs’ that undermine many of our dreams and desires. Springclean the self-denying patterns that lie buried and free yourself to welcome the abundance the universe has to offer. For more information visit www.thejourneysa.co.za or contact lydia@thejourneysa.co.za. UPCOMING – D E T O X R E T R E AT – MIDLANDS, KZN 6 to 13 August 2017 More than just a body cleanse, this deeply restorative experience will touch the core of your being. Letting go of the old allows us to move freely into the future and become who we really are. This is a holistic juice-fasting retreat, with yoga and meditation, an exceptional team of therapists, inspirational talks and workshops, and individual care and support. Juice

fasting has an incredible healing power that offers vitality at a level you may not have experienced before. For more information visit www. detox-international.co.za or contact detoxinternationalwendy@gmail.com. BECOME A MINDFULNESS – BASED MOVEMENT THERAPIST – C A M P S B AY, C A P E T O W N 11 to 27 August 2017 Learn to master a powerful practice that integrates mindfulness with movement, introduces an effortless approach to core strength, is fasciaoriented, works with the individual as a whole, restores healthy tissue, integrates the breath, mood, movement and language, influences the autonomic nervous system, shifts behavioural patterns, and more. This training is open to yoga/pilates/fitness instructors, physiotherapists, chiropractors and other movement professionals who want to include fascia-based somatic movement for pain relief into their offering. For more information visit www.bodysensingmethod.com or contact yasmin@bodysensing.co.za. If you have an event you want to share with our readers email lara@holistica.co.za

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E D I TO R ’ S C H O I C E “You owe yourself the love that you so freely give to other people.”

SEDUCED Okay, I admit I’m biaised – I just love everything to do with Dr Hauschka and their sheer lipstick is gorgeous. I’m not a ‘heavy make-up’ kind of gal but it’s nice to look and feel well groomed. The light creamy base has a subtle shimmer and enhances your natural colour. It creates a moistened effect and doesn’t have any smell or taste so is beautifully natural. Reading the ingredient list feels like a walk through a forest – mineral pigments, rosehip, beeswax and argan oil – thank you Dr H for making make-up possible for all the nature-loving purists out there.

DELIGHTED Hail to the genius of the Red Espresso crew! Who would have imagined you could get Rooibos capsules to use in your Nespresso machine. It’s quite a thrill to watch too. I didn’t realize rooibos has so many natural oils, and that it would form a head in much the same way coffee does. Usually, to get the concentrated flavour and benefits from Rooibos you’d have to boil it on the stove for quite some time. Now you can have the concentrated effect in seconds. I have a pack of Chai Rooibos, Vanilla, Caramel and the intense version. It’s such a useful array of teas to have and it’s extra special to be able to offer visitors the choice without the hassle factor of brewing. I’m super impressed with this healthy innovation.

STOKED Who would ever think of inhaling vitamins instead of nicotine or tar? One Life-My Body is a company supplying inhalants with a difference. Mine is a strawberry flavoured vaporizer serving as a B-Complex multivitamin. “In the future, humanity will inhale nutrients, not toxins. We are building that future. We hope you’ll join us,” they say. If you go onto their website you’ll see a whole lot of people ‘smoking, vaping or should I say inhaling ‘vitamins’. It’s very space agey, but wow, it certainly beats smoking! See more at www.onelife-mybody.com.

SMITTEN It’s easy for anyone to be smitten with Smittens. These little mittens make deep cleansing a cinch. You can use them on your face and your whole body. They’re made from a super fine density fibre that can penetrate the finest, microscopic particles of oil, dirt and bacteria. The Smitten removes the dirt without disrupting the sensitive pH balance of the skin with harsh cleansers. You can use them with a cleanser if you want but they also work perfectly with simple warm water. There are no chemicals used in the cloth and it’s safe for babies too. Smitten’s, Smitt’s and Smitty’s are for women, men and babies.

STRAIGHTENED Frizzy hair is the bane of many people’s morning routine. There’s not much you can do and I’m one of those that’s bought many bottles of ‘potions with promise’. After having made peace with my ponytail I got to try out ‘Frizz be Gone’ made by Giovanni Organic Hair Care. This is a serum made from a blend of organic oils. They’re ripe-harvested from renewable plants at the peak of their freshness, then they are cold pressed and refrigerated immediately. I must say I was really surprised. Even though I have a huge volume of hair, the serum easily covered my hair and definitely tamed it down beautifully. I think I’ve just found my new best grooming must-have. I love the way it feels and acts on my hair.

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S H O P A L L O N L I N E AT

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

share your wellness moments

C O N G R AT U L AT I O N S TO K I R ST I N K A D Kirsten, we love that you’re making healthy treats full of nutrition and we want to spoil you with a R500 shopping voucher! Your Taste and See blog is filled with incredible recipes & we can’t wait to see more from you. Share your wellness moments with us and stand a chance to win R500.

Live life well by sharing your wellness moments with us on social media. Every month we’ll select our favourite social media post to win R500 to spend at any Wellness Warehouse or online. Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram and @Wellnews on Twitter

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Refresh. Replenish. Revitalise. Select one of our Wellness CafÂ&#x17D;â&#x20AC;&#x2122;s to nourish your body, mind and spirit. Satisfy yourself with a wholesome treat, delicious smoothie or nutritious juice.

L O C AT E D I N Lifestyle on Kloof, Gardens Centre, V&A Waterfront, Wembley Square, Cavendish Square, Menlyn Maine Central Square, Brooklyn Mall, The Grove, Woodlands Boulevard, Clearwater Mall, and Kyalami Corner www.wellnesswarehouse.com | 13

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Shop the

recipe

Wellness Warehouse – Xylitol GMO free 750g

NOW R95 SAVE R20 Get Matcha Ceremonial Matcha Green Tea Powder Organic 50g

NOW R299 SAVE R60

Wellness - Coconut Oil Cold-Pressed Extra Virgin Organic 750ml

NOW R119 SAVE R10

V E G A N M AT C H A C A K E We’ve chosen to celebrate Wellness Warehouse’s 10th birthday with this Vegan Matcha Cake. We hope you love it as much as we do. INGREDIENTS - CAKE *220g gluten free flour *180g xylitol *5g baking soda *1g salt *240g soya milk *15g vanilla extract *80g coconut oil melted *15g apple cider vinegar *10g matcha powder *Hillcrest Raspberry sugar free jam INGREDIENTS - ICING *400g Carob *250ml Coconut milk Optional Toppings Matcha powder, Caring Candies hard boiled sweets, popcorn

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*Pro Tips: For a triple layer cake, triple the ingredients. For a vanilla layer, leave out the matcha. METHOD - CAKE

1. In a mixing bowl, sift the flour 2. Add xylitol, baking soda & salt 3. Mix together with fork 4. Add soya milk, coconut oil, apple cider vingar & vanilla extract 5. Beat all the ingredients together until well combined 6. Pour batter into greased cake tin 7. Bake at 150° for 35min 8. Remove from oven, remove from baking tin and allow to cool 9. Once cooled, stack the layers with raspberry jam between METHOD - ICING

1. Melt the carob over a double boiler 2. Add a dash of coconut milk to the melting carob 3. When the carob has melted, allow it to cool slightly 4. Pour the carob over the cake and smooth around the sides 5. Using a sieve, sprinkle matcha over the top 6. Decorate to your hearts desire and enjoy!

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DA I RY A LT E R N AT I V E S I

f you are moving away from dairy, you might want some help finding alternatives. Below is a list of delicious options and an explanation of reasons people choose not to eat or drink dairy. Most people grew up with the notion that dairy is essential to good health but lately there is a strong move towards cutting out dairy completely and inviting in plant-based variations. If you’re accustomed to eating dairy, and you want to keep your daily menu filled with foods you know and love, it helps to know what to replace your dairy with so you don’t feel deprived in any way. REASONS TO FIND DAIRY REPLACEMENTS There are various reasons people cut out dairy. Some are health related and some are related to environmental and compassionate concerns. Research shows that more people than not (up to 70% of people) are lactose intolerant, which means they are unable to digest dairy properly. Dairy products can aggravate irritable bowel syndrome, has been cited as the cause of some headaches, migraines, rashes, sinus problems, infections and arthritic pain. Dairy products are known to be one of the leading causes of food allergies. Behavioural difficulties like attention deficit have also been shown in some cases to improve with a free-from dairy diet. Some of the challenges have been put down to the production methods used. Things like pesticides, hormones, antibiotics and the effects of homogenization and pasteurization may cause difficulties. Using unpasteurized, organic cow milk sometimes has a lesser effect on people who find standard dairy difficult to stomach.

DID YOU know?

It is possible for the human body to get sufficient amounts of calcium, potassium, protein, and fats from food sources like whole plant foods vegetables, fruits, beans, whole grains, nuts, seeds, tahini and seaweed.

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One of the theories put forward is that humans are not made to digest milk on a regular basis. Until ten thousand years ago animals weren’t commonly domesticated and animal milk wasn’t easily available. The enzyme needed to digest lactose found in milk is called lactase. Most people naturally stop producing enough lactase at an early age – up to five years old. Most mammals don’t drink milk after they’ve been weaned. If you think dairy might be the cause of some of your health issues, try using alternatives for a week or more and see if there is any difference in your health. FACING FACTS An increasing amount of dermatologists are suggesting a free-from dairy diet as a primary step towards clearing acne and other skin problems. Why cutting out dairy might clear skin is not definitively known. Some professionals believe a milk allergy or sensitivity could be causing inflammation. Some put it down to the hormones in milk and others have suggested that lactose or levels of iodine in milk may be the aggravating factor.

BE KIND TO COWS Because we buy our dairy products from a supermarket packaged neatly on shelves we often donâ&#x20AC;&#x2122;t think much about how the product reaches us. Lately, many dairy farmers have been under criticism for production methods considered extremely cruel to dairy cows. In most cases a dairy cow is impregnated every year, to make sure she continues to produce a steady supply of milk. This is usually done through artificial insemination. Some cows are genetically engineered and fed growth hormones to force them to produce more milk and mechanised milking is done up to ten months out of twelve. Sometimes cows udders become unnaturally big and heavy making it uncomfortable for the cows who are then subject to infections. Cows with mastitis often produce pus and how much of this pus is present in our milk is not always known. Calves are removed from their mothers either right away or within three days after birth so milk can be used for production. Being a responsible consumer means finding out where your milk comes from and what conditions the cows are subject to.

Replace this with that YO G H U RT BUTTER

MILK

CHEESE ICE-CREAM

C O C O N U T YO G H U RT AV O , TA H I N I , A L M O N D BUTTER , COCONUT BUTTER O AT M I L K , R I C E M I L K , H E M P MILK, NUT MILK, ALMOND MILK CASHEW CHEESE, NUTRITIONAL YEAST FL AKES FROZEN B ANANAS OR BERRIES BLENDED WITH HONEY OR MAPLE SYRUP AND C AC AO

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Creamy

cashews Who would have thought that cheese and cream could be made from cashews? Here are two super simple recipes that will surprise you with their perfect creamy results and dairy-free deliciousness.

WHY CASHEWS? Cashew nuts are a rich source of B vitamins as well as minerals like magnesium, manganese, zinc, phosphorus and copper. Magnesium is getting a lot of attention these days as it helps the body absorb calcium and keeps the nervous system relaxed. Cashews also contain high levels of beneficial fatty acids (including oleic acid, the same fat that’s found in olive oil and helps promote a healthy cardiovascular system by lowering triglyceride levels in the body). ENJOY YOUR CASHEW CHEESE AND CREAM… *as a spread on flax crackers *on a pizza *as a dip *as a cheese sauce *as an icing on cakes and cupcakes *in a creamed spinach dish *when baking *in an omelette *on nachos THE NUT CHEESE STORY When non-dairy cheeses began hitting the market in the 1980s, they were met with skepticism. They didn’t taste as good as dairy cheese, and many had a strange waxy texture. Most of the non-dairy cheeses on the market in the early days were made of tofu (soybean curd), and it took nearly 20 years for people to discover how nuts could be used to make a variety of different cheeses with great texture and rich taste. Today, almond, cashew and macadamia nut cheeses are widely available and popular amongst vegans and health-conscious consumers.

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CASHEW NUT CHEESE From Rawlicious, by Peter and Beryn Daniel (Soaring Free Superfoods, 2009)

INGREDIENTS *3 cups cashews *2 cups water *1 Tbsp nutritional yeast *1/8 small red onion *1 tsp agave *1 tsp Himalayan rock salt METHOD Blend everything together in a power blender until completely smooth. CASHEW NUT CREAM From Easy Living Food, by Natalie Reid and Noel Marten (Earthshine, 2012) INGREDIENTS *1 cup water *1Â½ cups cashews METHOD Blend on high for 30 seconds TIP If using a conventional blender, soaking your nuts will result in a smoother cream.

DID YOU know?

Nuts are rated one of the most more-ish foods you can get. Separating and storing them in smaller portions helps the temptation to eat too many.

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We take an in-depth look at plant protein and how you can seamlessly cut meat from your diet while still getting all the protein you need to keep healthy

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PLANT P ROT E I N

DIET CAN BE THOUGHT OF AS WHAT WE EAT ON A DAY-TO-DAY BASIS FOR LIFE. IT’S A COMMITMENT TO A NEW WAY OF THINKING ABOUT FOOD; A FOOD LIFESTYLE CHOICE.

iterature, both ancient and recent, has supported the idea of moving away from meat and on to a more plant-based diet. Whether you wish to reduce your risk of lifestyle-related diseases, avoid factory farms, or have found evidence that eating less meat is better for the planet, there’s no doubt that reducing your meat intake and embracing a plant-based diet is an excellent way to benefit both your health and the environment. Before we explore what goes into following a plant-based diet, the term ‘diet’ must be addressed. Diet doesn’t mean a temporary regimen that leaves you feeling resentful, guilty and ultimately disappointed. Here, diet is what we eat on a day-to-day basis for life. It’s a commitment to a new way of thinking about food; a food lifestyle choice. This means building a lifestyle you ultimately love so much that the momentum rolls on for years in an almost effortless fashion. TAKING THE FIRST STEP If you’ve grown up snacking on biltong, enjoying lekker summer-time braais and see vegetables simply as accompaniments to the meat on your plate, entering the world of plant-based diets can be quite overwhelming. It’s best, then, to begin in phases and slowly introduce your body to this new way of looking at food. Cutting meat from your diet means you will need to get protein sources from your plant friends, instead. The term ‘complete protein’ refers to amino acids; the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are called essential amino acids - we need to eat these because we can’t make them ourselves. In order to be considered ‘complete’, a protein must contain all nine of these essential amino acids in roughly equal amounts. Meat and eggs are complete proteins, though beans and nuts aren’t. But we don’t need every essential amino acid in every bite of food in every meal we eat; we only need a sufficient amount of each amino acid every day.

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PLANTS

AND THEIR PROTEIN S OURCES *Pinto beans: 1 cup = 15.51 grams *Black beans: 1 cup = 15.24 grams *Peas: 1 cup = 16.35 grams *Broccoli: 1 cup = 2.6 grams *Wild rice: 1/4 cup = 6.54 grams *Almonds: 1/4 cup = 7.56 grams *Walnuts: 1/4 cup = 4.45 grams *Flax seed: 1 tablespoon = 1.88 grams *Avocado:1/2 avo = 3.5 grams *Spinach: 1 cup = 5.3 grams *Oat bran: 1 cup = 7.03 grams

DID YOU know?

A whole-food, plant-based diet is centred on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

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PROTEIN-PACKED PLANTS Quinoa is a brilliant source of protein and highly popular, so finding this ingredient shouldn’t be difficult. Most grains contain a small amount of protein, but quinoa, technically a seed, is unique in that it contains more than eight grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. Full of fibre, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles. Beans are a great and obvious source of much-needed protein. There are a great many varieties of beans - black, white, pinto, kidney, and more. But one thing they all have in common is their high protein content. Two cups of kidney beans, for example, contain about 26 grams. Hemp seeds are complete proteins that are not difficult to love. Packing 13 grams in just three tablespoons, these tiny seeds are easy to add anywhere; from morning smoothies to delicious salad dinners. Contrary to some myths, hemp seeds will definitely not make you high. These brilliant little seeds contain significant amounts of all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of essential fatty acids, like omega-3s, which can help fight depression. Chia packs a ton of protein in its pint-sized seeds, which are also a great source of alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid. Chia has 5 grams of protein per 2 tablespoons and is also a complete protein source. Chia seeds can be sprinkled over salads, stirred into yogurt or oatmeal, blended into smoothies, or they can take centre stage: They plump up and take on a gelatinous texture when soaked in a liquid, forming a rich and creamy puddinglike treat. If you’re not mad about meat substitutes, you can get your servings of soy the way it appears in nature: Straight from the soybean, still in the pod. Boiled edamame, which contains 8.4 grams of protein per half cup, can be served hot or cold and sprinkled with salt. Soycontaining foods like tempeh, tofu, and edamame are all complete proteins containing all amino acids. Often these sources also carry fibre and healthy fats along with the protein you’re looking for. Tempeh is the most nutritious out of this bunch as it contains naturally occurring healthy bacteria from the fermentation process. These are just a few of the awesome protein-packed plants you’ll easily find in stores. With so many fun new ways to enjoy plants, soon you won’t miss meat at all.

We believe in

PLANT Proteins THE CLEAN PROTEIN PEOPLE

For more than a decade Lifematrix has been providing South Africans with superior plant proteins. Our Raw Vegan Protein Powder has led the way in delivering exceptional quality from sprouted, wholegrain brown rice - a complete protein source containing all essential amino acids. Since then we've added Yellow Pea Protein and Pea & Hemp Protein powders which meet the highest standards of purity, and contain zero additives. Lifematrix Protein Powders are now available in kraft paper pouches, ziplocked for freshness but using far less plastic than tubs. Pack sizes: 200g, 400g and 1kg

Lifematrix is a division of Absolute Organix. www.absoluteorganix.co.za

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GETTING C R E AT I V E

with Vanilla Dream

eryn Daniel, co-founder of Soaring Free Superfoods and co-author of Rawlicious and The Magic of Superfoods shares the inspiration behind their Vanilla Dream Super Shake, and gives us 3 delicious Vanilla Dream recipes. The Super Shake flavour was inspired by our daughter. We had the Chocolate Boost and Green Shake flavours, but wanted a delicious smoothie blend loaded with goodness, without being overly stimulating - a mixture we could give to her anytime of the day, but especially around ‘happy hour’ to tide herself over till dinner. It’s ultra convenient for me, it’s quick and easy and I can throw it in the blender while I get dinner ready. The Vanilla Dream has become our firm family favourite because it is so versatile.

Vanilla-Dream-inspired recipes: VA N I L L A D R E A M H E M P M I L K We use this simple milk recipe everywhere – as a simple vanilla milk, poured over breakfasts, over desserts, as a basis for ice creams and so on. Makes 600 ml *2 C water *1⁄2 C hemp seeds *4 Tbsp Vanilla-Dream Super Shake *1 Tbsp honey or coconut nectar *1⁄2 tsp vanilla powder, extract or pod Blend and enjoy. VA N I L L A D R E A M S U P E R S H A K E This is the family favourite – perfect for anytime of the day, but especially to fill the gap and balance blood sugar levels. Makes 750ml *2 cups water *1/2 cup cashews or hemp seeds *4 Tbsp Vanilla-Dream Super Shake *1 frozen banana *1 Tbsp honey or coconut nectar Blend and enjoy this creamy, delicious power-packed Superfood smoothie. VA N I L L A D R E A M R A S P B E R RY B R E A K FA S T B O W L A spectacular superfood breakfast feast in a bowl. Makes 2 large bowls *2 cups water *2 frozen bananas *1 small punnet of raspberries *1/4 cup hemp seeds *1/4 cup chia seeds *4 Tbsp Vanilla-Dream Super Shake Blend and pour into breakfast bowls. Decorate and enhance with: Paw Paw, Granadilla, Goji Berries, Cacao Nibs (or your favourite seasonal fruit, superfoods and super-berries).

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U P G R A D E YO U R N U T R I T I O N ! As a Mom it makes me smile watching my daughter drinking this smoothie because I know the power of the superfoods and superherbs. There isn’t anything quite like the satisfaction of knowing you are upgrading your nutrition and your child’s with one simple smoothie. To keep this blend delicious and packed with goodness, these are the ingredients we used. Lucuma, Mesquite, Chia Seeds, Hemp Seeds, Maca, Astragalus, Sunflower Lecithin and Vanilla. Lucuma is a nutrient-rich, low GI superfood, loaded with minerals (including calcium), fibre and antioxidants that helps enhance the immune system. Mesquite is also a nutrient-dense, low GI superfood, rich in fibre and protein. It helps balance blood sugar making it the perfect superfood when your (or your child’s) energy levels are crashing. Chia seeds are already very well known for their spectacular nutritional profile. High levels of Omega3’s, soluble fibre and protein make it a near complete food, excellent for brain health, improved digestion and weightloss. Hemp seeds have all the essential amino acids and Omega-3 and 6 essential fatty acids in a near perfect ratio for human nutritional needs. As an adaptogen, Maca works to balance and stabilise the body for optimum results. Maca provides high levels of energy, protein, minerals and dietary fibre. Astragalus is another immune supporting adaptogenic superherb. Sunflower lecithin helps transport nutrients into the cells and is excellent for brain health. Real vanilla powder brings the flavour of this blend to life.

SIMPLY SUPERFOODS

Simplifying healthy eating with Superfoods by bringing ‘healthy’ & ‘delicious’ together. Far too often healthy eating is associated with starvation dieting, rabbit food and dull taste. As chefs, Peter & Beryn began Soaring Free Superfoods as a means to share how delicious good food can taste as well as how delightful good health feels. Food and health cannot be separated, so it is important to be able to create dishes that inspire the senses as well as the cells.

SUPER SHAKES:

SUPERFOODS BREAKFASTS: NEWLA IL VAN OUR! V A L F

We start our day with one of our Breakfast options: Super-Oats or Super-Chia, chocolate or vanilla flavoured. Two gluten-free breakfast options loaded with 6 – 8 superfoods.

We have 3 Super Shakes to choose from: The Green Alkaliser, Vanilla Dream & Chocolate Boost These are smoothie blends combining a wide range of superfoods with potent superherbs to bring you an alkalising, energising boost and nutritional sustenance any time of the day.

1-STOP SIMPLY SUPERFOODS DAILY KIT

NEWVED O IMPR MULA R O F

We have spent many years testing and playing with Superfood recipes in order to bring what we do at home in our own kitchen, easily and conveniently to your home. SUPERFOODS SUPER SNACKS: The aim of this Simply Superfoods Range is to bring the power of most of the superfoods we have available to us RAW CHOCOLATE: Snacking is where most people fall into your daily eating plan. If you enjoy a breakfast, off the wagon. There seems to be smoothie, snack and chocolate bar from this range Of course, life is not complete without a completely different set of rules for you will be ingesting the nutritional potency chocolate. But even eating chocolate can the foods one allows themselves to eat of at least 10 different superfoods, upgrading be done in a healthy, superfoods way. between meals, as well as an insanely your health to the next level. large amount of money spent on these We have spent the past year creating empty-nutrition in between meal snacks! the most delicious range of raw, organic, superfood chocolates Soaring Free Superfoods’ using 100% raw cacao, combined Trail Blaze and Berry Burst take with superfoods and superherbs the guesswork out of snacking. for maximum Combining different, delicious, nutrition. dried superfood berries with 3 other carefully selected NEWURS ingredients, this is the perfect way O to get over that mid-afternoon FLAV energy slump. Previously Oaty Chia & Chia Meal

SOARING FREE SUPERFOODS

Soaring Free Superfoods imports the highest quality, organic and wild-harvested superfoods from around the world. With high integrity sourcing from farms and forests, plus concentrated nutritional potency, these Superfoods represent ancient wisdom combined with great taste for your life without limits.

SoaringFreeSuperfoods

SoaringFreeSA

www.superfoods.co.za www.wellnesswarehouse.com | 25

eat

Homemade

Peanut butter I

grew up with peanut butter sandwiches and I’m still crazy about the nutty spread. Most brands these days are filled with sugar and are really not that good for you. A great way to keep the habit healthy is to make your own. It’s inexpensive, guaranteed to be fresh and has a wholesome taste. You can also adjust the amount of salt or sweetness and deisgn the texture you want. Replace the peanuts with another nut like almonds, cashews, walnuts, macadamia or blend a few different nuts together. Macadamias have a lot more oil to them and work quite well with peanuts. If you don’t fancy making your own, make sure you buy natural peanut butter without loads of sugar added. INGREDIENTS Makes: 1½ cups *3 cups dry roasted unsalted peanuts *2 Tblsp honey optional *2 tsp cinnamon *Pinch of Himalayan salt *Optional flavourless oil (peanut oil is best)

8 PEANUT BUTTER IDEAS 1. Smear it on your favourite wholewheat, essene, sourbread, rye, or cracker 2. After all these years, it’s still amazing on a celery stick 3. Add a tablespoon to your smoothie 4. It’s a great glue to hold homemade energy bars together 5. Use it as a base for a peanut sauce with your stir-fry 6. Add it to a creamy dressing for your salad 7. Combine it with yogurt and use as a dipping sauce for strawberries, apples or carrots 8. Use green apple slices instead of toast and smear them with peanut butter

METHOD 1. Add all the ingredients into your food processing bowl. Start with a slow pulse to break up your peanuts. Then keep it running. First you will get a mushy chunky consistency and then slowly it will turn to a paste-like mass. 2. You may need to stop a few times and push the mixture down the sides to collect the mixture together. Depending on what type of processor or mixer you have it could work better if you do it in 2 or 3 batches. 3. Taste to see if you need more salt. 4. Store your peanut butter in a jar preferably in the fridge. It will last up to a month. NOTES *Avoid using coconut oil as it hardens when cooled. *Make sure your peanuts are ripe and fresh before beginning *If you start off with raw peanuts, first roast them in an oven pan

DID YOU know?

Studies show that people who ingested a high level of niacin from food were shown as 70% less likely to develop Alzheimer’s disease. Peanuts are one of the foods highest in niacin.

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MAN CANNOT LIVE BY BREAD ALONE; HE MUST HAVE PEANUT BUTTER - James A. Garfield

BAOBAB T

his simple soothing drink will raise your spirits and strengthen your immune system. We love the added thyme and in this version we are quite generous with it, but you don’t have to follow the ingredients accurately – you can tweak your hot toddy in many different ways. Here are some ingredient ideas to play with – adjust these to whatever suits your mood in the moment. Besides being a satisfyingly enjoyable blend, each ingredient has health promoting health benefits. You’ll notice we don’t use boiling water, and allow the tea to cool before adding many of the ingredients. This safeguards the nutritional goodness. INGREDIENTS *Baobab powder is a nutrient-dense wholefood packed with vitamin C, calcium, potassium, magnesium and fibre which also acts as a prebiotic. *Cinnamon has anti-inflammatory, anti-bacterial, and antioxidant properties (be sure to use non-irradiated Ceylon cinnamon). *Honey is anti-bacterial, effective at fighting infections, and soothing a sore throat (make sure it’s raw honey). *Thyme reduces inflammation in the throat and helps soothe an itchy cough thanks to its anti-bacterial, anti-fungal and spasmolytic properties. *Mint can help alleviate inflammation and the temperaturespike associated with headaches. *Lemons are alkalising, helping to balance the body’s PH and fight illness. They are also anti-bacterial, and of course are rich in Vitamin C. T RY T H I S Replace the thyme and mint with finely sliced fresh ginger For added heat and spiciness, include a pinch of cayenne pepper or chilli flakes.

H OT TO D DY RECIPE Makes 3 mugs *1 Tbsp baobab powder *1 Tbsp cinnamon powder *2-3 Tbsp honey (or xylitol/coconut sugar for vegans) to taste *3 bags Rooibos tea or 2 heaped Tbsp loose tea *4 leafy sprigs fresh mint *a generous handful fresh thyme *1 small juicy organic lemon

METHOD 1. In a small bowl, mix the baobab powder and cinnamon. 2. Brew the rooibos tea with about 4 cups of almost-boiling water. 3. Allow to cool slightly (+/- 5 minutes) and add to the baobab and cinnamon. 4. Add the thyme and mint and give it a minute to steep. 5. Add the honey then squeeze in the lemon and stir. 6. Pour into mugs through a tea strainer or sieve (or use a big spoon to hold the loose ingredients back and pour slowly).

www.ecoproducts.co.za +27 79 392 6072 info@ecoproducts.co.za www.wellnesswarehouse.com | 27

eat

S AV O U R Y S TA R Popcorn, cauliflower, salad, soup, all of you get prepared, nutritional yeast is about to rev up your flavour profile. It might not have the best name in the world but nutritional yeast delivers huge flavour and nutrition.

utritional yeast is made from a fermentation process involving an agent like sugarcane, beet molasses or mushrooms. It is yellowish in colour and comes in flakes, granules or powder. It tastes nutty and cheesy and easily doubles as a dairy-free parmesan. It must be the most useful flavour topper you can have in your pantry as it goes with so many different meals and has an intense savoury taste. Besides that it has very few calories yet is a source of complete protein and has many vitamins – in particular the B-complex one’s. It’s regarded as a superfood and is low in sodium and fat and has zero gluten, no added sugars or preservatives. Some believe in having a spoonful of the yeast everyday as a health boost and for added probiotics. Because it’s deactivated yeast there’s no fear of feeling bloated.

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Beat your winter blues with the

sunshine vitamin

6 WAYS TO USE NUTRITIONAL YEAST 1. Cauli-pop Chop up raw cauliflower into little florets and add olive oil and a generous amount of nutritional yeast. This makes a delicious and satisfying snack. 2. Soup Sprinkle nutritional flakes into any type of soup for additional flavour. 3. Dairy-free cheese Make it your â&#x20AC;&#x2DC;stand-inâ&#x20AC;&#x2122; for whenever you need cheese without the dairy. 4. Pizza Rather than using cheese, simply add nutritional yeast to your pizza. 5. Breadcrumbs Use the flakes as an alternative to breadcrumbs, just remember you may need to add less flavour as nutritional yeast comes with its own distinctive flavour. 6. Mash Top a good mashed potato with nutritional flakes or stir some into your mix.

Brighte n up your w inter b suppor y ting yo and im ur mood munity

DID YOU

know?

Nutritional yeast is a powerful antiviral, antibacterial immune booster that can be used as a seasoning in food.

Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits.

Products exclusive to Wellness Warehouse, health stores and pharmacies. For more information contact: 021 701 5000 or ghpoffice@iafrica.com www.wellnesswarehouse.com | 29 www.goodhealthsa.co.za

eat

Life, wellness

& everything else S

eth Sezi, business strategist, blogger, photographer, fashionista and all round talent is our fabulous July cover model. He has a natural enthusiasm and style that’s infectious and got the whole team going during the shoot. We ask Seth a bit more about his life journey and how he lives life well.

ABOVE: SETH LIVING LIFE WELL! DESCRIBE YOUR FAVOURITE BREAKFAST? Quinoa porridge made with peanut butter and coconut milk – it’s a great protein-rich, plant based brekkie! This is the way I make it.

QUINOA BREAKFAST PORRIDGE INGREDIENTS Makes 4 servings *1 cup quinoa *1 can coconut milk *1 cup water *1 tsp cinnamon *1 tsp vanilla extract *1 Tblsp pure maple syrup *2 Tblsp peanut butter (crunchy is my favourite) METHOD 1. Put all the ingredients in a medium pot. Bring the mixture to a boil. 2. Reduce the heat to medium-low and allow the quinoa to simmer for 20-25 minutes, stirring occasionally, until tender and thickened. 3. Serve hot and steamy, top with strawberries.

INSTAGRAM @seth_shezi TWITTER @CTSeth

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TELL US ABOUT YOUR PERSONAL JOURNEY AND HOW LIFE INSPIRES YOU. I grew up in Durban, the oldest of five children. Ever since I was a young boy I have been captivated by travelling, photography, music and, yes, clothing! My father was a deeply influential figure in my life and now that I have my own career, I find so many similarities between the two of us: in our mutual flair for style, our appreciation of beauty in all forms and our love of capturing subjects in photographs. Moving to Cape Town to begin University was my first big push into honing a life for myself in a place I found inspirational. Cape Town will always be a fount of constant inspiration for me - it’s a city unlike any other. The food, the wine, the natural splendour...what’s not to love! Living in this thriving cultural melting pot, as a lover of all fine things, I don’t have to look very far for the next thing to grab my attention and fuel my excitement. Currently I am fortunate to be doing a bit of travelling and getting to see new places and meet new faces. Travelling, albeit a luxury, just can’t be beaten and, if I could, I would constantly wander about the globe wide eyed and bushy tailed. WHAT’S THE LAST THING YOU SNACK ON BEFORE BED? I believe in a healthy balance and love drinking a glass of good red wine or some dark chocolate. Choosing a slab with raw cacao is actually beneficial to the system. WHERE DO YOU SEE YOURSELF IN THE FUTURE? In the future I hope to be increasingly involved in work of a creative nature. The feeling of doing creative work like photography, or coming up with a campaign, is deeply satisfying on a personal level. Finding a way of bridging the gap between my career and a full time creative occupation is my ideal for my future. Watch this space!

CLEARING & CLEANSING DID YOU

know?

Cardamom has antispasmodic qualities and is used to help get rid of hiccups. It also helps with other involuntary muscle spasms, like cramps in the intestines and stomach.

SPICY TEA BREW If you’ve caught a cold and you’re feeling under the weather, make this spicy tea to calm, cleanse, soothe and heal your body. Spices have so many healing qualities and the warming one’s have a legendary ability to clear closed up or stuffy nasal passages. Ginger is purifying, turmeric is anti-inflammatory, cinnamon is warming and pepper helps with bio-availability. This brew is an excellent bedtime drink, even if you are feeling perfectly healthy. INGREDIENTS Makes 1 portion *2 cups coconut or almond milk *1/2 tsp ground turmeric *1 cm finely grated ginger root *1 cinnamon stick *6 peppercorns *6 cardamom pods *1 star anise *pinch of cayenne pepper *honey to taste METHOD 1. Break up the cinnamon stick. Use a roller to crack the cardamom pods making sure you keep the black seeds. 2. Add all the ingredients (except the honey) into a small pot and heat to a simmer. 3. Keep it on low for 6 minutes. 4. Leave it to seep for 5 more minutes then heat until warm. 5. Strain all the loose herbs out, and then add some honey to sweeten. 6. Serve warm.

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nurture

Head for some green glamour with plant based beauty tips. Skin concerns like dryness, pigmentation, ageing and more can be treated using botanical ingredients like aloe, green tea, chamomile, primrose oil and licorice.

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B O TA N I C A L BUZZ

PLANTS ARE THE MOST AMAZING CHEMISTS AND ENGINEERS, EVERYTHING WE NEED IS AVAILABLE IN ABUNDANCE IN OUR PLANT WORLD.

otanicals might sound like a recent trend, but theyâ&#x20AC;&#x2122;re nothing new: history is full of beauty rituals involving plant-based elixirs. Cleopatra apparently used black cumin seed oil as a beauty treatment, and added saffron to her legendary milk baths. In India and Morocco, a tradition stemming from ayurveda sees women using saffron oil as a form of makeup to help balance hormones and improve the complexion. With the natural food movement having exploded in popularity, thereâ&#x20AC;&#x2122;s a huge interest in natural and botanical skincare. Consumers are getting to know their ingredients and wanting them in natural, organic and chemical-free forms. Here are some popular ingredients listed alongside beauty and healing outcomes. FOREVER YOUNG To keep your skin young and guard against ageing, look out for ingredients like: *Green tea fights free radicals and has anti-inflammatory properties. *Caffeine used externally may reduce puffiness in the face area. *Grapeseed oil is rich in antioxidants and proven to support healthy collagen and elastin to prevent fine lines from forming. CLEAR & HEALTHY For oily and acne-prone skin choose skincare with these ingredients: *Chamomile reduces redness and is a calming agent. *Witch hazel is an antioxidant and anti-irritant. *Aloe vera is a great moisturiser, it soothes irritation and helps to kill bacteria. *Tea tree helps with infection and bacteria.

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nurture

PERFECT SURFACE For dry patches on the skin these ingredients help heal and moisturise: *Sea buckthorn oil has a high level of vitamin C with excellent healing properties. *Evening primrose oil is anti-inflammatory, and will soften and soothe skin. *Rosehip oil improves texture and quality. *Jojoba oil enhances the skin’s healing ability. EVEN COLOUR If you are worried about pigmentation look for ingredients like: *Sandalwood powder gives skin a beautiful glow and helps even out skin tone. If you are using it in isolation, add some rose water to make it into a paste. *Soy extract reduces the effects of sun exposure, and is a potent antioxidant and anti-inflammatory agent. *Licorice has a mild smoothing and brightening action and helps fade pigmentation and repair sun damage. *Vitamin C increases collagen production, reduces skin discoloration and enhances the skin’s repair process. PLANT GRATITUDE There’s something magical about making your own healing balms with plants. It enables you to put your attention on the plant and receive healing even before you apply or ingest the healing preparation. Plants have consciousness and people that work closely with plants believe they have an extraordinary telepathic nature. Plants easily connect through feelings. Whatever you are feeling has an impact on the plants around you. If you are making a plantbased potion and extend love and gratitude to the plant it appears to heighten the healing effect. Many people use creams and beauty products without thinking of or connecting with the wonderful ingredients used in the preparation.

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*KITCHEN FIX Head to the kitchen and you’ll find most of the ingredients you need for your cosmetic needs. Here’s a list of hard working items to keep on hand. *ACNE Make a paste with turmeric and water and apply *BLACKHEADS Coax blackheads out by applying cinnamon and leaving it on for a few hours *CELLULITE Keep spent coffee grains and use them as a scrub to stimulate areas affected by cellulite *DANDRUFF Help your scalp along with a yoghurt based head massage *DISCOLOURED TEETH Rub a cut strawberry over your teeth to whiten them *DRY SKIN Make a paste and apply whole rolled oats as a face mask *FRIZZY HAIR Rub vitamin E oil into your hair, leave overnight and shampoo gently in the morning

CMY

*HAIR GROWTH Massage aloe vera onto your scalp leave for an hour and rinse in warm water *RAZOR RASH Cool and calm your skin with aloe vera *SUNBURN Get instant relief with milk

DID YOU

know?

Botanicals are powerful plant extracts and oils made from flowers, herbs, nuts, seeds, roots and berries. They’re sold in many forms: as fresh or dried products; liquid or solid extracts, in creams, powders, teabags, tablets, tinctures and more.

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heal

Oh my

nerves

by Kirsten Alexander

What exactly does the nervous system do; and how can we make sure we keep ours healthy, in balance and performing optimally? We unpack the signs of imbalance and simple home remedies to help you keep your nervous system in check.

HOW IT WORKS The nervous system functions as the control centre for your entire body. It interprets your body senses and sends information to the muscles and glands telling them what to do. It runs systems you donâ&#x20AC;&#x2122;t have to think about, like breathing, pumping blood around your body and excreting waste. Your nervous system can also affect your moods and thoughts. The structures of the nervous system include your brain, spinal cord and nerves that reach to every part of your body. There are the two common ways to divide up the nervous system. 1. Central and peripheral: The central nervous system (CNS) includes the brain and spinal cord, while the peripheral nervous system (PNS) includes all the nerves that branch out from the spinal cord and the brain and travel throughout the body. 2. Somatic and autonomic: The somatic nervous system regulates the movement of skeletal muscles while the autonomic nervous system controls involuntary actions such as heart rate, digestion, and perspiration. A WEAKENED SYSTEM The symptoms of a nervous system malfunction depend on the cause of the problem and which area of the nervous system is involved. Nervous system problems can present slowly and cause a gradual loss of function; in other words theyâ&#x20AC;&#x2122;re degenerative.

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Or, they may occur suddenly and cause life-threatening problems; these are termed acute. Symptoms may be mild or severe. Some serious conditions, diseases, and injuries that are a sure sign your nervous system is weak and needs extra care and attention include: *Vascular disorders *Trauma, especially to the head and spinal cord *Mental health problems, such as anxiety disorders, depression, or psychosis *Exposure to toxins, such as carbon monoxide, arsenic, or lead *Degenerative problems (Parkinson's, MS, AS, Alzheimer's, and others) *Infections *Organ system failure *Thyroid dysfunction *Diabetes or hypoglycaemia *Nutritional deficiencies, such as vitamin B1 or B12 deficiency

DID YOU

know?

There are more nerve cells in the human brain than there are stars in the Milky Way.

An acute nervous system problem may cause many different symptoms, depending on the area of the nervous system involved. A stroke is a common example of an acute nervous system problem. Seizures can also cause sudden changes in consciousness, sensation, emotion, or thought. Diabetes can cause problems with balance, either as a result of peripheral neuropathy or stroke. Vertigo and dizziness are problems of balance and coordination. Emotional distress, dehydration, blood pressure problems, and other diseases can all cause feelings of dizziness. It’s important to note that most headaches are not caused by serious central nervous system problems. Headaches are usually caused by problems with the sinuses, scalp, or muscles around the head. LIFESTYLE PRACTICES TO SUPPORT YOUR NERVOUS SYSTEM Breathe Deep Deep breathing is a simple and effective technique to deal with a weak nervous system. It helps you to relax and reduce stress. Deep breathing also improves your body’s ability to heal and counteracts the effects of stress and anxiety. *Lie down or sit in a comfortable position, putting your hands on your stomach *Take a deep breath through your nose, expanding your chest and filling your lungs with air *Hold your breath for 3 seconds, then breathe out slowly through your mouth and completely empty your lungs *Continue to inhale and exhale deeply for 5 to 10 minutes *Enjoy a short session of deep breathing 2 or 3 times a day Go Barefoot Walking barefoot on soft grass, moist earth or sandy beaches for around 30 minutes a day can greatly benefit your nervous system and overall health. When you walk around without shoes, the earth’s surface electrons transfer into your body promoting physiological changes and improved health. Studies have shown the benefits of ‘earthing’; such as improved blood viscosity, heart rate variability, inflammation, cortisol dynamics, better sleep, autonomic nervous system balance and reduced stress level. Walk barefoot on grass, particularly in the morning, to balance your nervous system. If you’re near the sea, there’s an even bigger benefit by walking barefoot along the waterline – sea salt is a great conductor of the earth’s energy. Bask in Sunlight The light from the sun helps regulate the nervous system by aiding the body in production of vitamin D. Studies have shown the connection between vitamin D deficiency and an increased risk of central nervous system diseases, particularly schizophrenia and multiple sclerosis. There is also a strong link to vitamin D3 and central nervous system functioning, especially in relation to nervous system pathologies and ageing. *Enjoy a moment in the early morning sunlight without using any sunscreen for around 10 minutes a day to boost your vitamin D levels. *You can also get vitamin D from certain foods. Salmon, tuna, milk, eggs and fortified breakfast cereals are rich in vitamin D. You may also opt to take a supplement, after consulting your doctor.

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heal

WALKING BAREFOOT ON SOFT GRASS, MOIST EARTH OR SANDY BEACHES FOR AROUND 30 MINUTES A DAY CAN GREATLY BENEFIT YOUR NERVOUS SYSTEM AND OVERALL HEALTH. Yoga and Meditation Inviting yoga and meditation as part of your daily routine helps to strengthen your nervous system. The combination of three elements of yoga, poses (asanas), meditation (dhyana) and proper breathing practice (pranayama), help to strengthen the peripheral nervous system. Yoga is a fantastic mood elevator, reducing cortisol levels, boosting the immune system and increasing overall physical and mental well-being. It’s essential to do yoga poses in a proper manner, so it’s best to learn the poses from an expert and then practice them daily.

NERVOUS SYSTEM BALANCE PLAN *Exercise regularly *Do not smoke or use other tobacco products *Get plenty of rest *Take care of health conditions that may cause decreased nervous system functioning *Keep a balanced diet *Drink plenty of water and other fluids *Do not use alcohol or illegal drugs, which can affect functioning long after use *Have your hearing or vision tested *Increase your attention span and ability to focus by learning new skills *Decrease your use of non-prescription medicines *Develop a positive attitude about your abilities

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More Magnesium Magnesium is vital for a healthy nervous system. Deficiency of this mineral has an inhibitory effect on several neurotransmitters that support signal transmission between nerve cells. It aids the body’s production of serotonin, which relaxes your nervous system and can elevate your mood. To get your dose of this miracle mineral, eat foods rich in magnesium like dark chocolate, spinach, lettuce, bananas, apricots, almonds, walnuts, lentils, brown rice and pumpkin seeds. You may also want a magnesium supplement, so consult your doctor for the correct dosage. Omega-3 Omega-3 fatty acids are important for the development and functioning of the central nervous system. These fatty acids are necessary for proper neuron functioning and can improve nerve transmissions. Studies have shown the neurological benefits of omega-3 fatty acids, specifically in reducing the risk of neurodegenerative conditions and acute neurological injury. Include foods rich in omega-3 in your diet like flaxseeds, chia seeds, walnuts, sardines, salmon, Brussels sprouts, cauliflower, spinach and canola oil. You may also opt to take omega-3 supplements, after consulting your doctor.

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heal

N AT U R A L A N T I - B I OT I C S If you’d like to keep yourself absolutely healthy during wintertime you may want to take some natural antibiotics. There are many herbs and foods that have powerful antibiotic, anti-fungal and antibacterial effects that are easy to make part of your daily routine. We look at garlic, Echinacea, colloidal silver and Pau D’arco. These natural solutions have deep healing attributes and are hard working preventive options. GARLIC Garlic is a stalwort in the healing arena. It has been used to treat everything from flu to earache, pneumonia, bacterial infections and even the black plague. Numerous antioxidants in garlic kill bacteria and free radicals in the blood and protect and strengthen the immune system. Garlic's active ingredient allicin is a fierce protector against viruses. Fungal infections like candida are also treated with garlic. Taking a regular garlic supplement or including lots of garlic in your food is said to help protect the body against various pathogens and prevent the onset of disease. ECHINACEA Echinacea has been proven time and time again as an excellent immune strengthener and infection fighter. If you are in close proximity to people with a cold, the smartest preventative measure you can do is to go on a course of echinacea. Typically we think of echinacea as a flu fighter but echinacea has the potency to fight many different kinds of bacteria. Echinacea is available in tincture form or capsules.

DID YOU know?

According to a study done at the Department of Bacteriology at the Swedish Institute for Infectious Disease Control in Sweden, even a short course of prescription antibiotics can lead to resistant bacterial populations settling in the gut.

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COLLOIDAL SILVER Silver has a place in history as a strong anti-fungal and anti-bacterial agent. It’s also highly efficient at healing topical wounds, infections and sores. Apparently silver ions hook onto bacterial cell membranes and produce a respiration blocking effect. Colloidal silver is also taken for sinus, to reduce swelling (it’s antiinflammatory), to increase cell recovery and for overall faster healing. PAU D'ARCO A South American native herb, Pau d'arco is associated with healing infections related to bacteria, viruses and fungus. Some believe Pau d'arco has cancer-fighting abilities. Pau d'arco is a great help with candida and even the tree it comes from is known for being resistant to yeast growth. With many drug resistant disease strains developing, doctors are displaying more interest in herbs like Pau d'arco as a healing solution.

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green

Bring on

the birds

Attracting birds to your garden is an easy and affordable way to enliven your environment.

t’s a balmy day at the Starke Ayres Garden Centre in Rosebank, and General Manager Richard Morris is positively giddy at the idea of showing us the ins and outs of attracting birds to the garden. It doesn’t take us long to succumb to his contagious passion for the subject – while we agree there are few things more glorious than a garden filled with the sights and sounds of feathered friends, we didn’t realise how easy and cost-effective it is to invite them in. There are essentially two ways of attracting birds – either by populating the garden with bird-friendly plants, or by providing bird-feeding accessories. Natural food sources are best (for both the birds and their environment), and if you have the luxury of surrounding yourself with birdfriendly plants, that’s the best option and right place to start. Opt for bird-friendly and water-wise indigenous plants *Pride of the Kaap (Bauchinia galpinii) *Wild Dagga (Leonotis leonorus) *Protea (Protea spp.) *Crane flower (Strelitzia reginae) *Aloe (Aloe spp.) *Bottlebrush (Callistemon spp.) *Pincushion (Leucospermum spp.) *Cape Honeysuckle (Tecoma capensis) *Num-Num (Carissa macrocarpa) While natural is always best, the reality is that a small range of plants flower in winter, giving birds the short end of the stick and us the motivation to supplement their food where we can.

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An excellent birdfeeder is a nectar feeder – a simple glass bottle with a bird-friendly spout and a wire fastening mechanism. Filling a nectar feeder with the following mixture works for most birds: 1. Place 1 cup of white or brown sugar in two litres of warm water 2. Add three drops of red food colouring (this is necessary to attract the birds initially but can be removed once the feeder has become a popular local hang-out) 3. Allow the ingredients to dissolve and let the mixture cool before decanting it into the feeding bottles Getting the kids to help you prepare the nectar and fill the bottles is a great way of sparking their interest in birds and bird watching. Another simple and affordable feeder that’s particularly fun for the little ones to prepare is the fruit stick – a hanging wooden structure with non-rusting aluminium spikes used to pierce and hold pieces of fruit for lucky birds. The following fruits are currently in season and popular with birds: Apples, Naartjies, Oranges, Papayas and Pears. Tip: Remember to remove the skin of the fruit to make it accessible to the birds. While most birds are attracted to fruit and nectar, a small percentage are seedeaters. Richard recommends using a ‘banting’ seed mix, without the maize that attracts pigeons and doves. Wild bird seed can be served in a variety of different ways – in feeders with overhanging roofs, smaller wooden feeders, food trays and seed cob holders.

Clear Perspex wooden feeders are wonderful for sticking onto a high window where the birds can be seen as they enjoy their feast. You can of course also treat your birds to a gourmet offering of dehydrated worms in any of these options. Tip: If you live in a windy area, consider a more substantial feeder (e.g. made from wood/metal/fibre cement) to avoid seed wastage (and disgruntled birds subjected to motion sickness). Since this is the Wellness Magazine, we thought we’d mention our favourite bird-feeding options are suet balls and slabs. These can be likened to delicious and nutritious ‘health bars’ for birds. Suet is made from either vegetable or animal fat combined with beneficial bird bites like seeds, fruit and insects. While we prefer vegetable fat suets (which don’t melt or go rancid), the animal fat options are nutritionally beneficial for birds during the winter months. Again, there are a number of ways of serving these delicacies, including squirrel-proof suet slab holders or spiralling suet springs. Last but certainly not least, a good old-fashioned birdbath remains a popular garden attraction. Make sure you position yours in a semi-shaded area, ideally near or under a tree (birds like to suss out their surroundings, periodically descend to the bath, and fly back up to their treetop perches whenever they feel the need to return to safety). Tip: Always remember to supply your birdbath with clean, fresh water. Wild birds favour a pure source of water for bathing and drinking.

INNOVATIVE GARDENING SOLUTIONS GET ALL YOUR GARDEN ESSENTI ALS FROM

Starke Ayres Garden Centre supply plants, gardening products and landscaping services. They have a range of flowers and seed, and expert advice to help you with growing.

COMPETITION - WIN WIN WIN

Win a Bird Feeder hamper to the value of R1,100 and various lucky draw consolation prizes with Starke Ayres. All you need to do is spend R250 or more at Starke Ayres, put your name and address on the back of the till slip and pop it in the competition box at either branch (Rosebank or the West Coast). We will do the competition draw on the last day of July and you will be notified by phone.

*THIS VOUCHER IS VALID FOR THE MONTH OF JULY 2017 Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450 www.wellnesswarehouse.com | 43

family

T H E A RT O F STO RY T E L L I N G by Helen Hansen

torytelling is an art with many benefits for both listener and teller. Itâ&#x20AC;&#x2122;s an art that can be cultivated and practised. Being able to retell events in a captivating manner can bring joy and happiness. Transformational facilitator Helen Hansen encourages us to tell more stories and offers the motivation and tips needed to get started. Stories arrive in our lives in different forms, from likely stories in movies and books, to everyday stories where we recount our days or recollect a fond memory. Everyday we have opportunities to tell stories. Dinner parties or family gatherings are filled with stories, and children often ask for them. Sharpen your storytelling skills by thinking about what captivates you? Is it the words, imagery, humour, deep emotions or something else? Albert Einstein is quoted as saying, â&#x20AC;&#x153;Imagination is more important than knowledgeâ&#x20AC;?. On that note, activate your limbic brain with riveting tales that nourish the soul, feed the mind and keep your heart joyful throughout life.

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DON’T LET WINTER SLOW YOU DOWN

working rts

TOP TIPS FOR STORYTELLING *Talk about what you know. *Use rich descriptive words. *Compare what the situation reminds you of – bring in metaphors. *Speak with pauses, allowing the listener to absorb what you are saying. *Practice! Speak in story-form at all given opportunities, noting what works. *Have fun!

Viralex Attack ®

Sta

EVERYDAY YOUR STORY IS CREATED LIKE A RICH TAPESTRY, WOVEN WITH MANY SHADES OF THREADS, RESULTING IN A UNIQUE REFLECTION OF YOUR LIFE.

5 BENEFITS OF STORYTELLING 1. Imagination and intellectual development. 2. Right brain nourishment and sprouting of creative thoughts. 3. Verbal and non-verbal expression results in a connection between left and right brain hemispheres. 4. Bonding occurs between the storyteller and the listener. 5. The sound of the storytellers voice has the ability to calm and soothe disruptive feelings in the listener (and the storyteller too!).

DID YOUknow?

The vocal spectrum of the voice is designed to keep our brain, and heart, healthy. We have 84 meridian points on the roof of our mouth. When triggered, they spur the hypothalamus which in turn affects the chemistry of the brain. Strong actions in the mouth assist with neurological transformation and self-healing. When telling your story be sure to activate an array of tones.

Natural and fast acting to fight winter ills and chills Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits.

Products exclusive to Wellness Warehouse, health stores and pharmacies. For more information contact: 021 701 5000 or ghpoffice@iafrica.com www.wellnesswarehouse.com | 45 www.goodhealthsa.co.za

family

TOP TIPS FOR STORYTELLING PREPARING TO SPIN A TALE Natural voice sounds are key to hearing, understanding information and feeling words. Monotone speaking is known in Great Britain as Sod casting. The easiest way to expand your vocal range and avoid being a sod-caster is to warm up your engine. Here’s an exercise that will get you going.

Once upon a time Truth walked through the streets in all his naked glory. When people saw him, they turned away and fled. One day, Truth was sadly dragging his heels when he came upon Parable. Parable was adorned in eye-catching bright, shining colours. Parable asked Truth, "Why are you so sad?" Truth replied bitterly, "Things are bad. I'm old, very old, and no one wants to acknowledge me. No one wants anything to do with me." Parable pondered Truth's words and then said, “I too am old, yet the older I get, the more friends I have”. Truth questioned Parable as to how this could be so? Parable replied, “Everyone likes things disguised and beautified a bit. I will lend you some glorious clothes of mine, and you'll see that the very people who pushed you aside will invite you into their homes and be glad of your company." Truth adorned the borrowed clothes. He was amazed at how mere colours and fine fabrics could turn peoples opinions, but turn they did. From that time on, Truth and Parable have gone hand in hand.

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When you are doing this warm up exercise you want to go OTT and really stretch your muscles as you would do when you are exercising at the gym. *Stand up. *Stretch your arms up, take a deep breath in and sigh out. Repeat three times. *Relax your arms by your side. *Say this lip warm up for 1 minute, exaggerating the 'b' sound: 'boh, boh, boh' *Say this palate warm up for 1 minute, exaggerating the 'l' sound: 'lah, lah, lah' *Say this tongue warm up for 1 minute, exaggerating the 'r' sound: 'row, row, row' *Say this cheek warm up for 1 minute, exaggerating the 'ee' sound: 'cheek, cheek, cheek'. Helen Hansen is a professional facilitator and encourages bonding through storytelling. She has developed a Storytelling Kit, that teaches how to use stories in everyday life; choose appropriate stories for individuals or groups; vocal coaching and breathing exercises and a step by step guide to write your own healing story. Find out more on http://helenhansen.co/product/storytelling-kit/ or email Helen on helen@helenhansen.com

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family

YOGA FOR KIDS THE DALAI LAMA ONCE SAID â&#x20AC;&#x153;IF EVERY 8 YEAR OLD IN THE WORLD IS TAUGHT MEDITATION, WE WILL ELIMINATE VIOLENCE FROM THE WORLD WITHIN ONE GENERATIONâ&#x20AC;?

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fter having proven unbounded benefits to children, many schools are adding yoga to their curriculum. Some of the benefits include increased concentration as well as better focus and attention span. In terms of physical benefits, kids develop strength and flexibility and as far as character development goes, they learn greater emotional intelligence. Yoga reduces anxiety in children and has proven to better mental performance at school. Yoga helps children see the magic within themselves, boosting their self-confidence, allowing them to feel comfortable with their bodies, and helping them get in touch with who they are inside. If you want to get your kids started with yoga, here is a list of places that offer kiddies yoga. There are also lots of online classes you can get them to follow or even classes you can do together. CAPE TOWN Blissful Kids operates at various schools and private studios in Cape Town, from Noordhoek to Constantia and Vredehoek. Children are lead on a creative and educational journey which ranges from exploring colour and how it affects us, to positive and negative emotions and life skills in a fun-filled unique way. email: hello@blissfulkids.co.za www.blissfulkids.co.za

WINELANDS In Stellenbosch Nicci from Yoga with Nicci, runs monthly kids yoga workshops either at the Riverside studio in 16 Die Laan or at various picturesque locations in the winelands. email: nicci@yogawithnicci.co.za cell: 078 563 815 www.yogawithnicci.co.za JOHANNESBURG Yoga Bears are represented in various studios and schools in Johannesburg from Morningside to Fourways. Yoga Bears kids classes focus on introducing the world of yoga postures to children by way of interactive and fun lessons. Plenty of auditory and visual props are used to capture the kids attention. email: leanne.yogabears@gmail.com www.yogabears.co.za KWAZULU-NATAL Mindful Kids in Durban North teaches children good posture, stretching, strengthening, breathing, positive-self talk and relaxation. Mindfulness is included in yoga classes and designed to help relieve stress, increase concentration, nourish gratitude and build confidence. email: mindfulkidskzn@gmail.com cell: 079 871 7441 for more information www.mindfulkidskzn.wixsite.com HOME PRACTICE Carmen Clews has developed a home practice for kids with a magical book and DVD with delightful physical stretching and relaxation techniques to develop happy, relaxed, loving and healthy children. Kids get to discover their higher selves and learn to feel love, compassion and gratitude. The Magic Mat and its Little Secret” can be practiced home in the comfort of your own living room, garden or bedroom. email: carmen@magicmatsecret.com

Restore harmony & balance Say goodbye to: Abdominal discomfort Breast tenderness Mood swings Irritability Bloating

THIRD EYE KISS Kissing the ‘third eye’ has a healing and uplifting effect on the person being kissed. You kiss the centre of the forehead between the eyebrows while thinking loving and compassionate thoughts about that person. Touching on the third eye area activates the pineal and pituitary gland and brings a sense of security and well being to the person. Try it with your child or people you love and care for – it can be very healing. Many ancient scriptures speak about the third eye area as a centre of mystical illumination and perception.

DID YOU know? A child who learns yoga, mindfulness and relaxation develops skills for a lifetime of health and well-being in body, mind and spirit.

Hormonal & premenstrual support Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits.

Products exclusive to Wellness Warehouse, www.wellnesswarehouse.com | 49 health stores and pharmacies.

insight

You & your ego by Claudia Klein

ost people condemn the ego. It’s often considered as something that must be be suppressed or subdued. Gaining an understanding of what the ego is and how we can use it in a positive way is a process of self-discovery that can add depth to life. Perhaps the best way is to explain the ego in terms of duality. Our ego was created, and is maintained, by the belief that we are ‘separate’ individuals. In other words, your ego believes that you are firmly here, and other people and everything else is firmly there. You have a body, life, and personality distinctly different from others. It is finite. For survival it needs to be accepted and liked, even admired by others. It also constantly compares itself and often has a distinct need to come out on top. That’s why the ego can act out of fear and may hold a pattern of ‘nothing is ever good enough’. The ego is never satisfied for long and has a tendency to search for approval and self-righteousness. Early in the year 2000 as a divorced single parent, new in town, with no support system and self employed, I was close to breaking down. My ego voice was spurring me on and pushing up all kinds of fearful thoughts. One November a little voice inside me offered some relief: "Stop living in fear, save your fears until next year. Until then - just live…" A few days later, drinking tea and gazing through my kitchen window at Table Mountain I thought to myself: "I could live like this!" The paradox of this moment hit me almost immediately. "But I am living this way right now!" That realisation broke my debilitating cycle of fear, and opened up a new life path for me. The ego is the more conscious ‘thinking’ and ‘worrying’ aspect of who we are. It relys on the stimuli it gets through our senses. By playing devil’s advocate it has a wonderful ability to assist us in daily life helping us to be safe. When we perceive situations through negative programming we fuel insecurities, fears and feelings of unworthiness. That’s when we use our ego negatively. The ego does not have the ability to test our programming for accuracy - it simply acts on it. So it is up to us to give the ego positive feedback. The ego’s job is to protect itself and if our internal belief is that life is hard the ego may strive to ‘conquer’ life by attempting to be superior, to dominate others and keep accumulating wealth and possessions. All this is indicative of egoic insecurity. When we realise the ego is simply a tool - everything can change. Stopping for a moment and realising we can use the ego as we wish we get to see that the ego is not good or bad. It simply is. We can liken it to a knife which can be used positively for life saving surgery or to kill.

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HUMOUR IS THE REAL CURRENCY OF THE UNIVERSE. YOU CAN TAME YOUR EGO BY LAUGHING AT YOURSELF.THE BEST WAY TO DISARM THE EGO IS TO SEE THE INHERENT HUMOUR IN EVERYTHING. LAUGHING ALLOWS US TO SEE THE CONNECTEDNESS OF THINGS, THE JOY IN EVERYDAY LIFE AND REALISE NOTHING IS REALLY QUITE THAT SERIOUS. NEXT TIME YOU FIND YOURSELF ACTING FROM EGO, HAVE A LAUGH. Becoming aware or mindful of this inner drive and approaching it with a sense of curiosity rather than criticism - we wake up to the fact that there is more to us than the ego. What is the ‘more’, we may ask. This question triggers a journey of discovery beyond the perception of separation. In understanding more about ourselves, courage, honesty and a willingness to test our belief systems is required. Since we learn the language of the ego from an early age and to a large degree it is the language of the world we live in, the conditioned voice of the ego seems very convincing. When we bypass the ego we find moments of pure consciousness – a discovery of truth, which can be liberating, peaceful, compassionate, expansive and loving. Outside of the ego we connect to our true innate drives, our passion and purpose. These insights can sometimes seem contrary in a world where we witness competition, violence, hatred and oppression. Conditioned beliefs and the monkey chatter of the mind are like the great tricksters that can keep us in rules set by others. Life invites us to examine two aspects of being: our ego which operates according to what we feed it, and our true self, which is infinite, loving, abundant and connected with everything. When we come to a point where we can identify which of our desires is fuelled by ego and which by purpose it becomes easier to work with ourselves and others and to reach deeper understanding and eliminate false beliefs. We can then appreciate the ego when it drives us towards new accomplishments. This is the path to a fulfilling life - the path of claiming your truth. ABOUT CLAUDIA KLEIN Claudia Klein is a well-known and published Hypnotherapist with expert knowledge in Hypnosis and Hypnotherapy and complementary holistic approaches. For more information on these subjects, email Claudia at info@hypnotherapy.co.za or log on to www.hypnotherapy.co.za

DID YOU know?

While we may perceive our self as one integrated whole, look deeper and we find many different parts to our personality. All of them have their own expression. One of these parts is the ego - the selfimportant, self-centric aspect of our personality. It’s the part of the mind that mediates between the conscious and the unconscious and is responsible for reality testing and a sense of personal identity. Integrating all the interesting and unique aspects of your personality into a functioning whole is part of the art of living.

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getaway

PEACE IN PA R A D I S E by Camilla Marsh

T A DEPTHLESS INNER PEACE AWAITS YOU BENEATH THE PALM TREE CANOPIES OF SRI LANKA.

here’s no better way to relish the benefits of rest and relaxation than at a boutique yoga retreat in paradise. The Paradise Retreat, run by local lady turned Australian, Rachi Perera, is a seven day programme of yoga, spa dates, surf lessons and so much more, set between the sunny shorelines of Sri Lanka. With the concept of retreat packaged vacations sweeping the globe, nowadays there’s plenty of selection for the zen seeking traveller. But no destination offers a place for pursuing inner peace quite like Sri Lanka. With its lush mountainous landscapes rolling down to unspoilt stretches of palm lined beaches, and imbued with the sacred gentleness of the predominant Buddhist belief, this tropical island is topping the world’s list for wellness vacations. And what better way to explore the surrounds while you explore your inner self, than through the guidance of a local yogi cum island gal. Despite having moved abroad, Rachi feels a deep connection and compassion for her home country. Caught in the grips of civil war for three decades and tragically swept by the 2004 tsunami, this paradisical island has suffered a number of devastating blows. The Paradise Retreat is Rachi’s own personal contribution to Sri Lanka’s fast rising sustainable tourism sector. As she says “the biggest drawcard of The Paradise Retreat is that it's entirely unique and different to every other yoga retreat in Sri Lanka. It's a yoga inspired holiday that allows you to experience all the nurturing benefits of a boutique yoga retreat while also getting a real taste of beautiful Sri Lanka.” Larger scale yoga retreats can’t offer the same insider knowledge and know-how as Rachi and The Paradise Retreat team can. So what can you expect from a week-long getaway at this luxury retreat? An overindulgence in all things you! The retreat is carefully crafted to help attendees reconnect to their inner beings, find a deeper sense of fulfilment and peace, and come away feeling rested and rejuvenated. On the first day our resident yoga instructor, bubbly Irish born Emma Sheridan, placed a blank journal on each of our mats. This was to help us on our journey of “svadhyaya” or self-study. We used our journals throughout the week to record experiences, reflections and manifestations for our ideal self and future. Emma led almost daily Hatha Vinyasa classes to start our mornings and restorative Yin to round off our afternoons. Her style is dynamic and creative. She encourages yogis to keep an open and curious mind about their sense of self and to deepen the connection between body and spirit.

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DID YOU

know?

Chanting or humming the sound of Om or Aum is said to bring a high level of peace and calm. Om is described as the primordial sound of the universe.

Classes took place in front of various tropical backdrops from ocean-view sunrise rooftop sessions, to candle lit lakeside sunsets, and even a SUP (yoga on a stand-up paddle board) yoga experience for that extra island vibe. Every class was rounded off with a scrumptious spread of seasonal Sri Lankan food, hearty conversations and more than one drop of the local coffee brew! Inbetween ample amounts of free time to relax and reflect, we were given a variety of included activities to choose from: a bike tour through the mangroves and temples of Galle, surf lessons in Anagama- one of Sri Lanka’s prime surf spots, pampering massages at luxurious Oyo Spa, a trip to historical Galle Fort and a tour of the Virgin White Tea Factory, to name only some of the itinerary items. Rachi’s next available retreat will be taking place in December in two lush locations of Sri Lanka starting off in the majestic mountains around Kandy and tapering down to the sandy beaches of the southern coastline. Occurring over the new year, this is the perfect opportunity to reflect on the year that’s past, prepare for the year to come and start 2018 with self-care and a full set of recharged batteries! You can find more information about The Paradise Retreat at www.theparadiseretreat.com. Be sure to book early to snag your spot in this luxurious retreat. TRAVELLING SRI LANKA DO’S AND DONTS *Don’t trust the tap water, buy bottled water instead. *Do dig into the famed local dish “Rice and Curry” and ask for curry top ups if you run out. *Don’t get into a tuk tuk without settling the distance and fare price first. *Do travel by bus, the fares are super cheap, but expect an authentic experience of crowded aisles and blaring Bollywood-like music.

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BOOK REVIEWS

by Lara Potgieter

The Bikini Body 28-Day Healthy The Undoing Project Eating & Lifestyle Guide Michael Lewis | Penguin Random House Kayla Itsines | Pan Macmillan Kayla Itsines is on a mission to help as many women as possible to achieve their ideal body with confidence and happiness. Although she is the creator of the #bbg (Bikini Body Guide) online phenomenon, her idea of a bikini body isn’t a certain weight, size or look. Rather, she sees it as a healthy, confident and strong state of body and mind. Her 28-Day Healthy Lifestyle Guide is based on the pillars of health as a physical state, confidence as an emotional state, and strength as a mental state. It’s holistic and inspiring, and includes a simple and effective 28-day meal plan, tons of delicious recipes and a pullout workout poster for beginners. The perfect kick-start to a truly healthy life!

No Wall Too High Xu Hongci | Penguin Random House This rare true story about incarceration and escape from Mao’s infamous Chinese labour camps is a moving reminder of the immense courage and resilience of the human spirit. The first-person narrative follows the life of a young medical student forced to spend years of his youth in some of China’s most brutal labour camps. While Xu tried and failed to escape no fewer than three times, he eventually broke free and found himself faced with the next challenge – travelling the length of China, across the Gobi desert and into Mongolia. On reaching his destination, he was incarcerated for another two years for illegally entering the country. Yet amidst the inhumanity of a totalitarian state and the seemingly innumerable odds stacked against him, Xu mananges to inspire readers by retaining his dignity, completing his second incarceration, starting a family and, finally, returning to China after Mao’s death.

SHOP THE BOOKS O N L I N E O R AT S E L E C T E D B O O K STO R E S

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Tom Wolfe calls Michael Lewis ‘the best current writer in America.’ Malcolm Gladwell describes him as a ‘genius’. When a genius writes about two other geniuses, the result is memorable to say the least. In The Undoing Project, Michael shows how the extraordinary intellectual collaboration between gifted psychology professors Daniel Kahneman and Amos Tversky helped shape the world we live in by changing the way we view the human mind. While the duo’s ideas changed the way we see everything from Big Data to sport, the unravelling of their friendship was tragic. With chapter titles spanning everything from ‘The Rules of Prediction’ to ‘Man Boobs’, The Undoing Project is filled with insights and surprises at every turn.

Good Night Stories for Rebel Girls Elena Favilli and Francesca Cavallo | Penguin Random House This delightful illustrated bedside companion is for girls who dream bigger, aim higher, fight harder, and always remember that they’re right! A work of colourful creative nonfiction, it is a collection of heartwarming and thought-provoking stories inspired by the life and adventures of no fewer than 100 heroic women. Rather than contributing to the dry, encyclopedic accounts of their lives, it uses a charming fairytale-like style to remind us that beauty manifests itself in all shapes and at all ages, that the greatest success is to live a life full of curiosity and passion, and that we all have the right to be happy and explore widely.

Wellbeing Economy Lorenzo Fioramonti | Pan Macmillan Could you imagine a world without growth? A place where business, politics and society all work towards wellbeing rather than the continual getting and spending that sees most of us trapped in a cycle of rampant consumerism and feelings of lack? Wellbeing Economy explores the idea of success in such a world, highlighting how we can all transition from passive consumers to active change-makers. Each of us can contribute towards the building of a wellbeing economy, and Lorenzo sees this as the answer to a sustainable and equitable South Africa for all. This unorthodox and provocative manifesto for change is certainly well worth considering as part of our approach to a society in need of transformation.

insight

Vedanta on stress C

raig Warren, a student of Vedanta philosophy, teaches us the science behind the mind as a way to overcome stress. Living in a peaceful realm no matter what the external circumstances might seem far fetched, but not according to Vedanta. We ask Craig how. “We’re living in a weird paradox where we have spectacular advantages, everything is touch-button convenient yet statistics show happiness levels are down and stress levels up,” says Craig. No one really understands the cause behind the paradox and oftentimes, the chosen solution amounts to nothing more than a happy pill. Or a holiday. Getaways are so popular right now but who ever looks forward to the day after a holiday? Or a Monday? “In Vedanta you do”, says Craig. Essentially, Vedanta is a user’s manual for life – just as an instruction manual guides the user in the operation of any device, so Vedanta explains the human constitution and how to use the body, mind and intellect for maximum peace and prosperity. Above all, in applying the philosophy’s principles true self-development is promoted, ultimately leading to self-realisation.

5 TIPS TO DEAL WITH STRESS *Assess your situation: See things as they are rather than what you would like them to be. *Use knowledge: Focusing on the higher truths of life can alter and change ingrained thought patterns. Through knowledge we can develop an intellect that’s able to challenge preconceived ideas. Mostly, we function on herd instinct subscribing to beliefs and practices laid down by our predecessors rather than original thought. *Develop the intellect: Increase your intellectual faculty by questioning everything and taking nothing for granted. Assumption often creates mixed messages and inaccuracies. *Be aware: Take note of your emotions and feelings. If your mind is agitated – know that your mind is overactive and may be thinking thoughts that aren’t serving you rather than thinking about things that are actually true. *Be present: Take nothing for granted. Assumption often creates mixed messages and inaccuracies. To find out more about Vedanta or to join a Vedanta class go to www.vedanta.org.za or email Craig on craig@vedanta.org.za.

Craig goes on to explain that stress is totally internal – it’s got nothing to do with the external environment. This bold statement often causes an inflammatory reaction from people. “You haven’t met my boss! Or, You don’t understand, I have my mother-in-law living with me. Traffic takes me hours to get home. All of those statements may be true but none of the external conditions need affect our overall state of peace. In Craig’s words, stress is nothing but mental agitation caused by unfulfilled desires. Harnessing the mind brings ease and peacefulness. Vedanta comes from the East and Craig points out a vast difference between attitudes in the East and those in the West. Drinking an early morning cup of tea in the Cape Town suburbs watching the M3 highway at 6am there is a constant stream of traffic, he says. People are rushing to work. While in the huge city of Pune at 9am, most people are still asleep, no traffic and not much going on. Oh, that’s except for the Swamiji and Vendanta Academy students. Craig explains that Vedanta followers wake up at 4am because the hours between 4 and 6am are the best time to study higher values. Study is an important element of Vedanta philosophy. Where the West is active and dynamic, the East tends to be more peaceful. Often, human activity is almost primarily involved in productivity to generate prosperity. Common belief is that prosperity generation involves dynamic action. And as soon as there is action, there’s stress. Vedanta teaches how to combine dynamic action with peacefulness. It urges you to stop and think about what you are doing and how to live life. www.wellnesswarehouse.com | 55

insight

DID YOU SO WHEN SWAMI RAMA TIRTHA SAID, “INTENSE WORK IS REST,” IT MAY SOUND CONTRARY TO NORMAL THOUGHT BUT CONCENTRATING ON THE PRESENT TASK WITHOUT BEING DISTURBED BY THE MINDS RAMBLINGS AND AGITATIONS CREATES A DYNAMIC MIND WHICH IS ALSO PEACEFUL. IT IS THE MIND THAT CREATES ANXIETY AND AFFECTS PRODUCTIVITY.

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know?

Vedanta is an ancient philosophy originating from the Himalayan Valleys of India. It examines the Vedas, an ancient scriptural text about life, ritual, ceremony, birth and death and is described as the highest truth known to man. It’s a culmination of knowledge that’s intended to take you beyond knowledge and into enlightenment.

It’s not about dogmas but presents facts in a logical and sequential manner and encourages you to apply reason before accepting anything. So here’s the thought process…. What is life? It’s a series of experiences, almost like water flowing. Good experiences equal a good life. Bad experiences equal a bad life. What is experience? Experience involves two things: a subject and object. When a subject meets an object, an experience arises. What’s the nature of a human? Humans can be explained by 3 parts: A BODY This has 5 organs of perception (eyes, ears, tongue, nose and skin) and 5 organs of action (speech, feet, hands, organs of excretion and organs of generation) A MIND The mind has emotions, feelings, likes, dislikes, desires, impulses AN INTELLECT This reasons, judges, analyses, decides So what drives the body to act? It’s either the mind or the intellect. Intellect acts as the parent to govern and guide the mind. Left to its own devices, the mind can be aberrant, wayward, agitated and distracting. It can play havoc with the personality. Add intellect and you can harness the mind in a beautiful harmonious way. Let’s look at this in the context of stress. To understand stress, it’s important to understand the mind. The mind is a bundle of likes and dislikes, attractions and aversions. It rambles, it goes into the future or into the past. That’s the nature of the mind; it’s difficult to keep it in the present. And it keeps generating endless desires. It’s the seat of desires. Desires are like fire to wood. The fire keeps consuming the wood just like our minds keep generating more desires. The mind also develops attachments and expectations. It generates greed. Even when desires have been fulfilled, the mind can create fear around losing what has been gained. Our mind can create delusion with overwhelming emotions that dominate and control our personalities. Minds can create addictions and debilitating thoughts. An uncontrolled mind is likely to create anxiety and stress. We can learn to control the mind with the intellect. “This means being in the present moment, and focused on your present action,” says Craig who uses the following scenario to explain the mind, the intellect and a combination of both. Someone offers a diabetic person a sweet. He accepts the sweet. (mind). He thinks of his doctors advice and says, “no thanks” (intellect). He takes the sweet rationalising that ‘maybe one sweet is okay’ (combination of mind and intellect). The intellect has the ability to control the mind but building a strong intellect takes time and dedicated effort. In the meantime, learning to assess people, situations and environments around you will help avoid stress. There are sound practices we can learn to help us harness the mind and be more grounded in the present. Living this way can be more joyful, less stressful and can bring more pleasure to life. Vedanta has assessment methods, meditation and study that specialises in the science of life. LECTURE TOUR Swami Parthasarathy and his daughter-disciple Sunandaji are conducting a series of lectures in Durban, Cape Town & Johannesburg. Lectures are free and open to everyone. Topics include The Yoga of Meditation and Work Life Balance, The Devastating Ego, the Power of Action, the Law of Karma and more. Swami Parthasarathy, popularly known as Swamiji, is a pre-eminent philosopher. He is acclaimed as the greatest living exponent of Vedanta, the ancient philosophy of India. In a life of selfless service over six decades, Swamiji’s exceptional contribution has been the translation of subtle philosophical themes into a practical technique of living. An exercise that has brought about mental solace and material prosperity in society. www.vedanta.org.za or email Craig on craig@vedanta.org.za.

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Finding healing ROBYN C AIE MASSAGE THERAPIST

TRACY MANN HEALING HANDS REIKI

L I E N P OTG I E T E R THE COLOUR OPTION

Since 2003, I have been working with complementary health and the healing benefits of therapeutic touch. My forte is in releasing muscular tension and offering therapeutic attention to problem areas during deep relaxing treatments. I use a combination of deep tissue, Swedish, trigger point and intuitive massage techniques. I specialise in aromatherapy, reflexology, manual lymph drainage, hot stone and pregnancy massage. Michelangelo said that ‘smell and touch… are powerful healers when used with pure integrity.’ My massages are enhanced with special essential oil blends to relieve aching muscles and comfort tired minds.

I am a qualified Reiki practitioner with seven years experience in private practice and 20 in the field of mental health nursing. In my practice I use Usui Reiki, energy healing, psychic development, mediumship and animal communication.

The power of colour to uncover and heal our often hidden blockages ought not be underestimated.

Leonardo da Vinci referred to the human foot as ‘a masterpiece of engineering and a work of art.’ My gentle but powerful reflexology sessions use massage and pressure on specific reflexes to promote healing and deep relaxation. Reflexology targets a wide range of ailments, from headaches to neuropathy. Manual lymph drainage is another gentle and effective therapy helping the lymphatic system to function optimally. It’s particularly beneficial in post-op recovery, and to aid the detox process and improve immune system functioning. Hot stone massage uses heated basalt stones to warm the muscles and melt away knots. The warmth from the stones helps increase circulation and relax the muscles at the deepest layers. It’s a perfect winter indulgence! Prenatal massage is a beautiful way to ease many of the discomforts that come with a changing body during pregnancy. I am based in Claremont, Cape Town and offer home visits to surrounding suburbs. Tel: 082 299 6154 Email: caiemassagetherapy@gmail.com www.caiemassagetherapy.co.za

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Mental health and anxiety-related problems, including stress, trauma, and behavioural and substance abuse problems are my specialist areas. My Reiki treatments are not only effective with people but also assist domestic animals, including horses. Over the years, I’ve seen how increasingly stressful and demanding the world has become, with little to no time for quality relaxation and rejuvenation. I see clients who have almost completely lost track of themselves and their divine soulpurpose. This is where Reiki healing is truly magnificent, as it allows the body to realign holistically, restoring balance and harmony. During a 90-minute Reiki treatment, I target the seven main chakra or energy centres, realigning imbalances. I explore emotional blockages often ascertaining the age in which the blockages occurred. This is a deep process and can provide extreme relief and empowerment for the client when blocked emotions are processed in a safe and therapeutic space. The final stage of the treatment involves a full-body Reiki healing. My overall focal point for each client is to restore empowerment, autonomy and optimal health, wellness and recovery. Noordhoek, Cape Town Tel: 061 846 1649 tracy.mann2@btinternet.com www.healinghandsinfo.com

After studying metaphysics and transpersonal psychology, I discovered the power of colour and became a trained colour therapist through Colour Me Happy. I use colour as a powerful and practical tool to help people along their paths of self-development, assessing their physical, emotional and mental wellbeing and identifying where their blockages exist. Knowing your triggers, challenges, limiting beliefs and behaviours as well as your strengths and gifts can be incredibly empowering, and colour therapy is an excellent tool in discovering the self. After a year spent volunteering with the South African Depression and Anxiety Group (SADAG), I developed a keen interest in mental health and now, aside from consulting with private clients, I do colour therapy at a psychiatric recovery facility. After a bout of post-natal blues, healing with colour helped me through deeply challenging issues and I feel inspired to help other new moms to recover from this often frightening and debilitating period in their lives. I also offer six-week coaching programmes and corporate wellness days, where I have done almost 3000 colour readings to date. I invite you to work with me to use colour as a tool to live a mindful, inspired life. Auckland Park, Johannesburg Tel: 083 691 3569 info@intuitionandhealing.co.za www.thecolouroption.com

Treat yourself to a therapeutic massage, a Reiki treatment, colour therapy workshop, yoga retreat or chiropractic session with a specialised practitioner in your area. If you’d like to be listed as a natural health practitioner on Holistica contact lara@holistica.co.za

HELEN GARNER YOGA EVERYWHERE

DR . DANI NELSON CHIROPRACTOR

L O R R A I N E V O R S AT Z REIKI

My name is Helen and I am a very happy yogi and passionate yoga instructor living in Kwa-Zulu. I am also a six-time South African ladies free diving champion. I love water, my yoga mat and my family (not always in that order!). I live in an old farmhouse on the East Coast of Africa and am so grateful for this path I call life.

Chiropractic is a distinct science, art and philosophy that promotes natural function and potential. Chiropractors trust in the innate intelligence of the body, an approach that is now being readily supported by ideas derived from quantum physics and mechanics.

My journey with Reiki began ten years ago. After my first treatment I felt completely energised and within a few days my life started unravelling as limiting patterns started coming to the fore, forcing me to face them and grow into a better life.

I am both a free spirit and a family woman dedicated to practising yoga with people from all walks of life. Yoga completely changed my life, and I am so excited to empower others to change too. Although yoga poses are the means to the practice, yoga is about so much more than physical poses. Yoga is revealing and it is forgiving. It is challenging and it is uplifting. I offer countrywide yoga workshops and retreats with a fun-filled, challenging and inspiring style. At these events, I share everything from the basics of yoga to how to remain in flow through a dedicated daily practice. Folding and Unfolding and Back2Basics are two of my popular workshops. I also facilitate yoga and spa weekends. My clothing brand, Yoga Everywhere, offers a line of funky, or just plain funny, yoga tanks and tops made from superior quality fabric with a feminine silhouette. They’re available for purchase online. Kearsney, KwaZulu-Natal Tel: 079 368 4486 E-mail: info@helengarner.com www.helengarner.com

By improving the level of function of your spine and nervous system, doctors of chiropractic help optimise your wellbeing and can guide you and your family towards healthy, proactive life choices. I use a form of full body assessment referred to as the Neuro Impulse Protocol (NIP). NIP is a system of full body analysis and treatment that determines the function of the nervous system and corrects that function without force. It is based on gentle touch and very light thrusting. This very specific, low force adjusting method allows your nervous system to better interpret and integrate the sensory input from the thrust and to appropriately process it throughout the brain and spinal cord. There is no clicking involved in an NIP adjustment. The primary intent of NIP is to progressively reduce abnormal tension throughout the system to release patterns of dysfunction. NIP corrects these problems of increased or decreased tone by normalising the function of the nerve, cord and brain. NIP avoids any force on the spinal joints, making it 100% safe for people of all ages and suffering from all conditions. I offer consultations for a wide variety of symptoms and conditions, as well as developmental checks for infants and children. Cape St. Francis, Eastern Cape Tel: 082 682 0378 danikerennelson@gmail.com

Regular Reiki treatments were clearing energy patterns and assisting my growth in consciousness and alignment. After my third child, I left my accounting job and did level three Reiki master teacher training. I kept one foot in the corporate world, doing the books for clients whilst raising my kids and practising Reiki from home. This kept me in touch with my Reiki clients working office jobs. For years, I could not describe how or what Reiki heals. While many benefits are detailed in the handbooks, what resonates most with me is how it helps clear old energy, allowing one to grow in awareness and consciousness and align with flow. Heightened awareness, allows us to start changing our energy patterns and subconscious programmes. We feel balanced and strong enough to make positive changes. Reiki is a beautiful, gentle healer. My kids love Reiki, especially my teenage son. When he can’t sleep he asks for a little treatment. No matter where in the world I am, I can offer some sort of first aid for any discomfort, using my hands and this powerful gift. I love giving Reiki treatments, and my future goal is to teach and attune more practitioners especially moms so they can use it to help their kids. Cape Town Tel: 083 292511 E-mail: lorrainevorsatz@gmail.com www.wellnesswarehouse.com | 59