D23 Amino Acids Western Herbal Medicines
Each tablet contains 150 mg L-Theanine
Increases mental focus Reduces anxiousness Calms the mind Non-drowsy For more information, refer to enclosed package insert
This medicine has not been evaluated by the Medicines Control Council. This medicine is not intended to diagnose, treat, cure or prevent any disease.
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34 BALANCING ACT
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12 Things to Say Yes to in 2014 Wellness Destinations Botswana Adventure Protect Your Skin
GET PHYSICAL
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THE EXPLORER IN THIS TERRITORY PROVED TO BE TRULY A HOME AWAY FROM HOME. I CANNOT IMAGINE GOING TO BOTSWANA WITHOUT IT.
Move of the Moment
En Core Ballet Training Estate Living
NUTRITION
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Get Moving
LIVE BALANCED
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Healthy Tuck Shop Ideas
Celynn’s Nutrition Advice
Make Every Calorie Count
REGULAR DOSE
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Health Calendar 2014 Need to Know Out & About
Health Trends Must Read
We Care Pharmacy Network Listings
regular dose
Health Calendar
2014 24-28............................... National Youth Health Indaba 24-28............................ SANCA Drug Awareness Week 26................................... International Day against Drug Abuse and Illicit Drug Trafficking
March TB Awareness Month Health Awareness Month 4-8 ............................................... School Health Week 8 ..........................................International Women’s Day 9-15 ......................................... World Glaucoma Week 11-17 ............................... World Salt Awareness Week 13 ..................................................... World Kidney Day 20 .............................World Head Injury Awareness Day 21 ....................................................Human Rights Day 21 ...................................... World Down Syndrome Day 24 ........................................................... World TB Day
July Mental Illness Awareness Month 1-5........................................ Corporate Wellness Week 11................................................ World Population Day 18..........................................International Mandela Day 28................................................... World Hepatitis Day
August
April
Bone Marrow Stem and Leukaemia Awareness Month (spans 15 August to 15 October) National Women's Month Organ Donor Month
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Health Awareness Month 7 ........................................................World Health Day 17 .............................................World Haemophilia Day 24-30 ......................... Global/African Vaccination Week 5 .......................................................World Malaria Day 29 April -17 May............. National Polio (1st Round) and Measles Immunisation Campaign
May Anti-Tobacco Campaign Month Burns Month International Multiple Sclerosis Month 4-11....................................................... Hospice Week 6-12......................................... Burns Awareness Week 8.................................................. World Red Cross Day 10........................................ World Move for Health Day 12 .......................... World Chronic Fatigue and Immune Dysfunction Syndrome 12 ........................................... International Nurses Day 17 ........................................... World Hypertension Day 19....................... International Candlelight Memorial Day 27 ........................... May-2 June Child Protection Week 28 ........................................ International Day of Action for Women’s Health 31 ............................................. World No Tobacco Day
June Men’s Health Month National Blood Donor Month National Youth Month 1.......................................... International Children’s Day 2..............................International Cancer Survivors’ Day 3-9.......................................World Heart Rhythm Week 4....................... International Day of Innocent Children – Victims of Aggression 5................................................World Environment Day 14............................................. World Blood Donor Day 15............................ World Elder Abuse Awareness Day 16..................................................................Youth Day 16-24........................................National Epilepsy Week 17-28...................................National Polio (2nd Round) Immunisation Campaign 21................................................ National Epilepsy Day
1-7................................... National Breastfeeding Week 1-7.................................................. CANSA Care Week 6-12...........................................Polio Awareness Week 4-10............................................. Rheumatic Fever and Rheumatic Heart Disease Week 9................................................. National Women’s Day 12.............................................. International Youth Day 15...............................Commencement of Bone Marrow Donation and Leukaemia Awareness Months 26-31........................ African Traditional Medicine Week 31.................................African Traditional Medicine Day
September Albinism Awareness Month Bone Marrow Stem Cell Donation and Leukaemia Awareness Month (spans 15 August to 15 October) Cervical Cancer Awareness Month Childhood Cancer Awareness Month Eye Care Awareness Month (spans 22 September to 19 October) Muscular Dystrophy Awareness Month National Heart Awareness Month National Month of Deaf People National Oral Health Month 1-8...................................................... Pharmacy Week 2-6..........................................Kidney Awareness Week 2-6.............................................................. Back Week 9...................International Foetal Alcohol Syndrome Day 9...........................................................World Sight Day 10.....................International Gynaecological Health Day 11....................... World Hospice and palliative Care Day 12................................................World Oral Health Day 14....... National Attention Deficit Hyperactivity Disorder Day 21............................................... World Alzheimer’s Day 23-29.............................................. World Retina Week 23......... Commencement of Eye Care Awareness Month 26................................ World Environmental Health Day 28...................................................... World Rabies Day 28...................................................... World Retina Day 29........................................................ World Heart Day 29/09-31/10............Human Papilloma Virus Vaccination Campaign (2nd Round)
October Bone Marrow Stem Cell Donation and Leukaemia Awareness Month (spans 15 August to 15 October) Breast Cancer Awareness Month Eye Care Awareness Month (spans 23 September to 20 October) Mental Health Awareness Month 1.............................. International Day for Older Persons 1.................................. National Inherited Disorders Day 9...........................Partnership against AIDS Anniversary 9........... International Day for Natural Disaster Reduction 9-15..........................................National Nutrition Week 10............................................World Mental Health Day 9...........................................................World Sight Day 12..................................................... World Arthritis Day 12............................................... National Bandana Day 12....................... World Hospice and Palliative Care Day 12-20.................................World Bone and Joint Week 15....................... National Foetal Alcohol Syndrome Day 15-19.........................................National Obesity Week 16.........................................................World Food Day 16........................................................ World Spine Day 17..................................................... World Trauma Day 17...........International Day for the Eradication of Poverty 20....................................National Down Syndrome Day 20............................................ World Osteoporosis Day 20-26..... International Lead Poisoning Prevention Week 23..................... National Iodine Deficiency Disorder Day 24......................................................... World Polio Day 28-3......................................... November Stroke Week 29.......................................................World Stroke Day 30............................... Commemoration of African Food and Nutrition Security Day
November Quality Month Red Ribbon Month 2................................................ National Children’s Day 4-10.......National Cardiopulmonary Resuscitation Week 4-8.................................................SADC Malaria Week 8....................................................... SADC Malaria Day 9........................................................ World Quality Day 14................................................... World Diabetes Day 25........................International Day for the Elimination of Violence against Women 25/11-10/12........... 16 Days of Activism on No Violence Against Women & Children
December Prevention of Injuries Month Skin Cancer Awareness Month (SunSmart) 1........................................................... World AIDS Day 3...................International Day of Persons with Disability 5......................................... International Volunteers Day 9............................................. World Patient Safety Day 10................................. International Human Rights Day
PUBLISHER: Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za
CONTRIBUTORS
MANAGING EDITOR Nicola Weir editor@freeradicalmedia.co.za
submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. Yes, We Care is not responsible for any unsolicited submissions.
IMAGES © iStockphoto.com, 123RF,
Free Radical Media reserves the right to reject any advertising at our discretion without an explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.
DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za SALES EXECUTIVES Veronica Breedt: +27 72 328 1062 veronica@freeradicalmedia.co.za
Fanie Hendriksz, Anna Wood, Nicola Weir, Celynn Erasmus, Céline Mainguy, Tanya van Buuren, Tshegofatso Mathe, Prostate Cancer Foundation of South Africa
Yes, We Care Magazine is published bi-monthly by Free Radical Media. Yes, We Care is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited
No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contained herein. Neither Yes, We Care magazine nor its publisher is responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in Yes, We Care. Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.
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Isn’t it time you fell in love with your bed again?
At Sealy Posturepedic® our aim is to provide healthy, happy sleep every night, to give you a great day every day. We do this by tirelessly exploring new ways to give you more comfort, more support, and more delicious luxury. No wonder people who sleep on a Sealy are often heard saying... “I love my bed!”.
www.sealy.co.za
Sealy South Africa
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Need to Know
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Swimsuits Indulge a Little More for Every Style this Christmas Bravacious specialises in perfectly fitting swimwear that complements every bust size. Their collection is imported and is selected for not only high standards of quality, but also for luxurious fabrics and amazingly flattering cuts. From Tankinis, to plunge style bikini tops and one pieces; there’s a swimsuit to appeal to any style and to fit any body shape – they stock sizes from a 28 to 40K. Bravacious pride themselves in not only the outstanding quality of their lingerie, but also in the one on one personalised service they offer each and every one of their clients. Book your fitting with them by emailing celine@bravacious.com or calling 079 799 5838. For more information, visit www.bravacious.com.
Get ready for a brand new take on your favourite festive bubbles with the sensational new J.C. Le Roux La Fleurette Non-Alcoholic. This irresistible sparkling blush has all the taste and alluring style of the original La Fleurette, but in a non-alcoholic alternative that allows you to indulge yourself a little more. This sparkling newcomer with its lively, passion pink hue and sweet, fruity flavours of strawberry, plum and tropical fruit follows in the footsteps of its refreshing alter ego, Le Domaine NonAlcoholic. Made with the same care and dedication as the rest of the J.C. Le Roux range, La Fleurette NonAlcoholic will add a flirty touch and guaranteed glamour to any event – whether you are visiting your favourite holiday spot or enjoying a fabulous Christmas party with friends. It is available country-wide at around R45.99. For more information, visit www.jcleroux.co.za.
irina.nutrition89@gmail.com The Human Body needs energy and nutrients. These are acquired by the body through the consumption of balanced meals. Energy and nutrients are utilized to maintain the vital functions of the body. Nutrition@89, is a Herbalife Independent Distributor and we are dedicated to assisting people in achieving their optimum nutrition levels through guidance to a healthy lifestyle and help from our excellent nutritional supplements. Thousands of people throughout the world have experienced the change in their health, weight and sports performance by using Herbalife Nutritional Supplements.
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This formula with MSM and natural oils provides fast, deep penetrating pain relief that lasts for hours. MSM has a unique action on body tissues. It decreases the pressure inside cells by removing fluid and toxins, while nutrients are permitted to flow into cells. It is effective in pain relief as it blocks the transmission of pain impulses in nerve fibres that carry pain signals from muscle and bones. Other properties of MSM include its critical role in the production of energy in cells, it improves circulation and increases tissue oxygenation by restoring flexibility and permeability of cell walls.
Tel: 041 3781189 sales@betapharm.co.za
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Out
News and reviews of the best travel destinations at locations across South Africa and beyond.
41 SA Beaches Win Blue Flags!
The scenic views of Table Mountain, Table Bay, the rolling hills and adjoining vineyards at Durbanville Hills Wines offer a welcome escape for a delectable picnic treat. Their picnic baskets include a bottle of Durbanville Hills Merlot Rosé, a selection of bread, chicken liver paté with dried fruit chutney, roasted Mediterranean vegetable couscous with basil pesto and feta, a choice between the gypsy ham, caramelised onion and brie or the caramelised onion, sundried tomato and Brie tart, chicken and sprout salad, marinated olives, local cheeses, biscuits and preserves, fruit skewers and Turkish delight and nougat to end. The kids can tuck into the ‘5 Ants’ picnic which includes yummy treats such as chicken sosaties, sausages with tomato sauce, hot dog roll, carrot sticks, fresh seasonal fruit skewers, biscuits, marshmallows and fruit juice before shedding some energy on the jungle gym. For more information email info@durbanvillehills.co.za or call 021 558 1300.
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Summer Picnics at Durbanville Hills
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The Twelve Apostles Hotel and Spa offers the perfect recipe for a thoroughly relaxing, stress-free Festive Season. The award-winning hotel’s unique seaside location, poised above Cape Town’s most scenic route flanked by the Atlantic Ocean and Twelve Apostles Mountain Range, beautiful venues and impeccable service ensure an unforgettable experience. Simply reserve a table for the whole family in the atmospheric Azure Restaurant or Atlantic Terrace Marquee and let the hotel’s charming and capable staff take care of the rest. Early booking is recommended to avoid disappointment! In addition The Twelve Apostles’ events team is at hand to organise tailor-made office Christmas parties, dinners and cocktail soirées throughout the season. Visit www.12apostleshotel.com for more information.
The Wildlife and Environment Society of South Africa marked National Marine Week by celebrating the national launch of this year’s Blue Flag Programme at Ramsgate Beach in KZN, hosted by the Hibiscus Coast Municipality. Blue Flag is the prestigious, voluntary eco-label for beaches, marinas and boats that is recognised as a trusted symbol of quality and regarded by the World Tourism Organisation as the most well-known eco-label globally. The International Blue Flag jury results announced at the launch event revealed that a total of 41 beaches have been awarded Blue Flag status in South Africa this year, along with five marinas, two whale-watching boats, one commercial boat and one private boat. Seven additional beaches have been given Pilot Blue Flag Site status. Internationally, 3 849 beaches and marinas have been awarded Blue Flag status for the 2013/14 season.
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Stylish Festivities at the Twelve Apostles
yes yes yes
YES
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YES yes yes
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12 yes
Things to say
to in 2014
We show you how saying “YES� to these 12 simple ideas can help you live life as a happier, healthier and more wonderful you.
balancing act THE LAW OF probability dictates that, by now, our long lists of well-meaning wishes we like to call “New Year’s resolutions” are already gathering dust. Were you overambitious? Did your try to tackle too much too quickly or demand changes of yourself that were too radical to keep up? Instead of resolutions, we are giving you 12 refreshing ways to shower your 2014 in positivity by saying “YES” to creative change and blazing your own trail, each and every day.
01
Be the captain of your ship
03
Ditch the shovel
Are you guilty of digging your own proverbial hole? Inflexible and rigid thoughts create negative thinking. Negative thinking creates a downward spiral into apathy and dissatisfaction with ourselves and the world around us. Sooku asserts that it’s our deep-rooted behaviours that we keep repeating that prevent us from reaching our highest potential. “We are all supposed to be abundantly successful,” Sooku says. “We just have to open our minds and our eyes to believe that it is true!”
05
Embrace simplicity
“Relax and change your life,” says author Emily Clayton in Totally Relaxed (Salamander Books, 2003). Over 80% of all psychosomatic illnesses can scientifically be proved to be controlled by relaxation. Clayton explains how stress increases our blood pressure, quickens our pulse and increases both our adrenaline and insulin production. By embracing simplicity – be it afternoon walks in the park, finding a quiet space to simply stop and stare, a good night’s sleep or a weekend breakaway – we will bring a sense of renewed pleasure and fulfilment to our lives.
06
Realise a goal or dream that won’t go away
As the saying goes, “If you want to know where your mind is, find out where it wanders”. According to Advanced Life Skills Coach Jonathan Wells, “We should keep track of our dreams and fantacies as they are our guide to our deepest desires”. Wells proposes: “By focusing on a dual action plan that includes drawing the dream closer towards us (through creative visualisation) while simultaneously moving toward the dream (through clarity of mind and purposeful action), we can bring into focus those goals and aspirations perhaps previously discarded as ‘unattainable’ or ‘out of reach’.”
07
Recycle
Earth’s resources are not infinite. Getting into the good habit of separating our rubbish into metals, glass, paper and plastics can become as second nature as making a cup of coffee when we practice it every day. Before throwing something away, consider re-using it for another purpose or simply donating it to charity. Recycling turns materials that would have otherwise become waste into valuable resources.
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Surround yourself with “yes people” – people who are positive, happy and who make us feel good about ourselves. Joy and happiness are contagious qualities – when you uplift yourself through the company you keep, you are able tap into the collective secret source of fun and discover joy all for yourself.
“Create a balanced workout for your body,” says Lisa Schneider of TriFocus Fitness Academy. Aerobic exercise like walking, running, cycling and swimming are great for heart health and overall fitness, she explains. Resistance training that works with weights builds bone and muscle strength. “Developing flexibility,” she says, “ensures that we are able to maintain range of motion and prevent injuries.” Included, of course, is good nutrition, which not only makes you healthy but also happy. “When you balance exercise with nutrition, you don’t need to be overly restrictive either,” she assures.
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02
Be with Yes people
Get a healthy body plan
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The old adage, “When you change the way you look at things, the things you look at change,” helps us to understand the importance of our attitudes and intentions. “Life is just a flow of experiences,” says Corporate Consciousness Coach Kumi Sooku. “If you don’t like the experience, you simply have to change it!” According to Sooku, “When we understand that we cannot look outside ourselves for happiness” and we realise that “change happens from within,” we are better able to set our sails to follow the sun.
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Join a cause
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It is often said that it is better to give than to receive. Whether you contribute to a charity tin at the till, give up your seat to the elderly or volunteer at a local animal shelter, picking a cause to help out with is very uplifting. You don’t need to do it all either, just pick one meaningful project and stick with it, no matter how small – not only will it help those in need, it will give you that special “helper’s high” that only comes through contributing to the higher good.
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08
Grow your own garden
Growing a garden is one of life’s little pleasures that can be enormously satisfying. According to nutritionist Laurey Hyman, “Gardening helps us connect to the principle that a small amount of effort can be rewarded in abundance”. She promotes easy-to-grow herbs such as lavender, rosemary and parsley along with “pretty vegetables” like cauliflower and artichokes planted in and among your usual plants to create lovely focal points.
09
Go slow shopping
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Throw a no-reasonat-all party
Save money and take control of finances by becoming more aware of your shopping habits. Shop thoughtfully, knowing that “slow shopping” means taking the time to examine the way you spend money and being proactive when it comes to finding alternatives to over-priced goods. According to Leo Babauta, blogger at Zenhabits.net, shopping around should be a fun, educative and creative past time. He says that it will be interesting to see how those small daily savings add to the big bank balance at the end of the day.
Give yourself permission to celebrate your every success – be it big, small or for no reason at all. Sometimes even people who outwardly seem to shout about their own successes, inwardly may not feel worthy or deserving of such success. According to Wells, people often need to give themselves permission to be loved and appreciated. With this in mind, there really is no better reason than to have that no-reasonat-all party!
Say yes to
to real change!
Here’s how to make your resolutions stick… Lasting change requires continued focus and effort. It demands that we become responsible for the role we play in creating our reality. Here are five tips to help you keep the goal posts firmly in your sight: • Use obstacles as challenges to put into practice the joint powers of thought, intention and action. • Understand your personal stressors and triggers. • Goals should never be made with an underlying feeling of fear or apprehension. Making decisions with a sense of conviction means a more deliberate choice for success, celebration and selfexpression. • Employ the SMART method when mapping your dreams, i.e. creating specific, measurable, attainable, realistic and timely goals for yourself. • Verbalise your personal promises and commitments – telling others about your dreams will help to increase your level of commitment.
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Healthy Havens SA’s Top Wellness Destinations
Cradle Health Spa
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The start of year stress relief that we all so badly crave shouldn’t consist of late nights, too much alcohol and over exposure to the sun and crowds. In fact, all of this could end up making you feel even worse. While it may feel as though this is exactly what you need, and for a few nights, blowing off steam by indulging in some hard core partying might make you feel better temporarily – by middle of the New Year, you might feel like you need a holiday. What you should do is take some time to indulge in health and meditation. This year, consider giving your mind and your body what it needs and try one of South Africa’s top health resorts.
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Cradle Health Spa
Relax, unwind and rejuvenate at Cradle Health Spa. The Cradle Health Spa facility located in a picturesque location has been designed to treat and improve the effects of a stressful lifestyle, using mainstream medicine, combined with the ultimate in pampering, relaxing and de-stressing spa therapies. Nestled in the Magaliesberg, a mere 50km from Sandton, Cradle Health Spa offers a wide range of treatments with choices including hands-on treatments from various cultural traditions that have survived the test of time. The Spa has its own body care range, which draws upon the healing properties of wild-grown Marula and coconut oils, organicallyformulated nourishing creams and pure essential oil aromas. The result: superior quality natural products that soothe, enrich and pamper body and soul. The Cradle Heath Spa and Medical Centre, as its
name suggests, provides individualised medical examinations for clients based on their personal and family medical history. The medical centre is home to leader in his field Dr Peter Koll, a specialist Obstetrician and Gynaecologist who has been in private practice in Sandton for the past 23 years. Experts Dr. Leon Nel, a Family Physician, Chiropractor, Dr Mark Meyer and Dermatologist, Dr Hloni Nkosi, as well as Physiotherapist, Mary Waage and Dietician, Bronwen Stokes are all part of the team. www.cradlehealthspa.co.za.
Hoogland Health Hydro
Established in 1977, the Hoogland Health Hydro is located on a private 400h game reserve outside of Pretoria, home to numerous wild animals including impala, zebra, caracal and wildebeest as well as 17 species of bird. Guests have access to all the hydro facilities which include a swimming pool, water jet pool, outdoor
jacuzzis, steam rooms, saunas and baths. There is a range of tantalising treatments for the body and the mind. Diet programmes, exercise and health lectures are also available for those looking for a weight management retreat. You are in the capable hands of Dr Heinz Meier who consults at the hydro three times a week, as well as Dr Andre Kruger, a doctor and one of the Directors of Hoogland. www.hoogland.co.za.
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WESTERN CAPE
Since its formation in 1972, The Hydro, nestled in the Idas Valley near Stellenbosch, has become renowned for their holistic approach to balance a clear mind, healthy body and positive mental attitude. Their fully trained staff include over 85 professionals in medicine, therapy and exercise science, a private swimming pool, gymnasium and onsite health shop. Packages range from one day to fourteen days, including a Mother-to-Be and a Golf Wellness package. The Ocean Aqua experience is one not to be missed – a water treatment with different settings consisting of steam, Vichy showers and massage. Situated in one of the premium wine producing areas in the country, you can enjoy tasting at top class wine estates once the pampering is over. www.thehydro.co.za The Hydro
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The Hydro
The Blue Butterfly Retreat Centre
Walking, wildlife and wilderness: a combination sure to inspire a sense of relaxation and complete retreat. The Blue Butterfly Retreat Centre, in the 153 hectare Welbedacht Nature Reserve in the Western Cape, offers a range of ways in which you can relax and savour your surroundings. There are several paths and trails for walking, a large dam for swimming, horse riding nearby as well as natural fynbos and orchards to explore. Guests can book private or group yoga sessions with the centres’ instructors or indulge in hot stone therapy and massages. Their accommodation offering consists of four cottages, two guest units and a renovated barn complete with a studio for guests. www.thebluebutterfly.co.za
Namaste Retreats
KWAZULU NATAL
Namaste Retreats
The specialist team of experts at Namaste Retreats, motivates and inspires guests in finding a personal formula to health and longevity. This is not a spa holiday, but rather a way to achieve optimal health through their goal-oriented detoxification programmes – involving the removal of unwanted toxins from the body. Programmes have been designed from a medical and scientific standpoint: food consumption, supplementation and daily activities are carefully designed and monitored to achieve the maximum results. Choose from the 4 Day Revitalise, 7 Day Detox or the 10 Day Exclusive Weight-loss programmes combining juice fasting or healthy eating, colonic hydrotherapy, lymph drainage massages and a daily exercise regime. Enjoy five star accommodation, daily guided meditation and yoga classes, and sauna and steam rooms. www.namaste-retreats.com
The Blue Butterfly Retreat Centre
Brookdale Health Hydro
Brookdale Health Hydro
At Brookdale Health Hydro, the focus is on providing a tranquil escape from every day stress. And its location in the quaint village of Nottingham Road in the KwaZuluNatal midlands makes Brookdale the perfect place to unwind. The surprisingly affordable packages include three healthy meals each day, snacks, teas, use of facilities such as the Ozonated indoor pool and private steam room, talks, exercise classes and various treatments (massage, reflexology, facials and aromatherapy), depending on the package. Brookdale offers a holistic health package designed to bring balance back to life, and encouraging guests to take charge and invest in their health. www.brookdale.co.za
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explore
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My First Botswana
Excited but unexperienced, we set off for our first Safari I trip to Botswana! With adventure ahead, my family and packed our Jurgens Explorer and headed out - unsure of a what lay beyond the border. This uncertainty turned into new appreciation of Africa's beauty and we returned with es! beautiful memories, stunning photos and some great stori By Fanie Hendriksz
balancing act HER ON THE ALLENGE EACH OT LK MEN TYPICALLY CH THIS TIME, OUR TA EIR VEHICLES BUT D AN TA YO CAPABILITY OF TH TO OUT P FIRE WAS NOT AB AROUND THE CAM ENS TRAILERS WE RG JU T EN LL CE EX E TH T LANDROVER BU BOTH USE!
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AFTER TRAVELLING FROM PRETORIA, crossing over the Botswana Border and travelling all the way to Moremi Park and home again, we all agreed that no matter what your car preference is, more important is what you tow. The Jurgens Explorer is an amazing “home on the move”, neatly designed for comfort, convenience and toughness. We entered Botswana at the Martinsdrift border post and spent our first night at River Lodge before moving on to Baines Baobab camping site via Francistown. After having to make a U-turn back to Francistown to pay our gate fees only to find the building closed, we discovered that the park fees
can be paid at the gate – something for all travellers to this area to keep in mind. After spending the night there, we moved on to the Moremi Park near Maun. Another set of park fees to be paid – but this time not at the gate. Another important note for travellers to this area is to remember that Moremi gate fees must be paid in Maun! We spent the night at the South Gate in the comfort of our Explorers and fell soundly asleep to the chattering sounds of close by hyenas. As tranquil an African experience as this was, all these notions were quickly dispelled when we discovered the damage the hyenas had done to our site overnight. Even some of our water tanks were lost,
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serving as reminder that campers should always put everything away at night no matter where they are camping. From the Moremi South Gate we headed to Khwai Community Camp and our stay there was definitely the highlight of our trip. Unlike the camps in the Moremi there are no facilities – no toilets, no running water, nothing. It is places like these that make Botswana so untouched and trips here so special. Also, at Khwai there is no need to drive around as all the animals come to you. On our first evening we had six lionesses walking through our camp! The Explorer in this territory proved to be truly a home away from home. I cannot imagine going to Botswana without it. It is easy and quick to set up the rally tent on the Explorer and the plumbing is already connected so you just open the tap and there you go, running water without having to first connect pipes. The gas stove is already connected to the roll out kitchen which means you can stop next to the road, slide out the kitchen, make breakfast, wash the dishes and move on without the hassle of first having to connect plumbing and gas to the stove. I also loved the durable cupboards – and the space they provide. We had a lot of packing space which comes in handy when you are travelling with kids. The shock absorbance it offers worked very well in some of the more hectic areas and
on arrival we found everything that we had stowed away intact. The Explorer was impressive to us for all of these reasons but as far as the kids are concerned – they had close encounters with lions, hippo calves, wild dogs, elephants and owls – something they would never have experienced staying at a lodge or in a chalet. And they loved their beds. They had their own special spot and while we were all sitting around the fire, they looked out safely from the window next to their beds. Our friends travelling with us agreed on all these points about the Explorer and more – they are in fact now on their third Explorer and are diehard fans. They particularly love the use of LEDs on the Explorer as they go a long way to conserving power – useful when there is not a plug point or generator in sight! And they say that overall finishing on every Explorer they have owned has always been of exceptional quality. My humble opinion as a rookie ‘Explorer’ user is that you can’t go without it. Thank you to Jurgens who have produced a fantastic product that looks good, performs well and affords comfort even in the middle of nowhere. I look forward to more Explorer fun next year – new destinations, new places to discover and hopefully even more time in the bush! And if these are your plans too then I have one piece of advice – to explore Africa, use the ultimate explorer – the Jurgens Explorer!
TRAILERS
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Sun Screen 101 Why You Should Wear Sun Screen Everyday
Expired sunscreen has literally fallen apart, so the formulation no longer works as a sun protectant. You get zero sun protection. In addition, you may experience changes in the colour and consistency of the product. Skin irritation may occur from an expired product.
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Is there harm in using expired sunscreen?
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WHY IS SUN EXPOSURE harmful to the skin? If you’re outside during the day you will be getting exposed to the Sun and UV radiation. UV radiation from the sun can cause damage to your skin all year round, at any temperature. This UV exposure can lead to photo-ageing, wrinkles, sun spots and skin cancer (melanoma). Sunburn and sun tans are both indicators of skin damage that has already happened. The sun exposes us to two types of UV radiation – UVA and UVB. UVA is deeply penetrating, causing damage to collagen fibres in the dermis. This causes skin to lose its elasticity. UVB affects the skin’s surface, dehydrating it and causing surface damage to skin cells, this is what gives you sunburn and a sun tan. Both types of UV radiation lead to an increased risk of developing skin cancer. In fact getting sunburn just once in two years is enough to increase your skin cancer (melanoma) risk by a factor of three!
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Most of the damage caused by UV exposure happens before we are 20 and the full extent of the damage can take up to 30 years to become evident. This is why it is vitally important to protect your children’s skin, and your own, from the sun.
balancing act
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The Top 5 Reasons Why You Should Wear Sunscreen
01
The ozone layer is depleting and your body needs shielding from harmful rays.
02
Skin cancer rates are on the rise and sunscreen has been proven to decrease the development of skin cancer.
03
It helps to prevent facial brown spots and skin discolourations.
04
It also helps to reduce the appearance of facial red veins and blotchiness.
05
It slows down the development of wrinkled, premature aging skin.
How often should you apply Sunscreen?
Dermatologists recommend that you use sun screen every day whatever the weather and reapply regularly, every 2 to 3 hours. But on holiday you can't just slather yourself with sunscreen in the morning, head out for a long day at the beach and expect to come home sunburn-free. There are a few factors you need to take into consideration when planning your sunscreen coverage, including the sunscreen's sun protection factor (SPF), the time of day you'll be out in the sun and the kind of activity you have planned. SPF numbers in particular can help provide a basic estimate for how often you should reapply your sunscreen. Here's how it works: If you are using a sunscreen with an SPF of 15, and it usually takes you 15 minutes to get a sunburn, all you have to do is multiply the two numbers together to figure out about how long your sunscreen should last. In this case, it would be 225 minutes, or 3 hours and 45 minutes. While that seems easy enough, the formula doesn't necessarily hold true
when you're dealing with SPF numbers that are higher than 30. And, unfortunately, there are numerous other factors including humidity, sweating and contact with water that can change that number by decreasing the overall effectiveness of the sunscreen. So if you're planning on going swimming or doing any other sort of strenuous activity, you'll need to reapply often for your sunblock to be of much use. Another thing that influences the power of sunscreen when you're outside is the time of day. Between the hours of 10am and 4pm, UV rays are stronger, even on cloudy days. Most experts recommend you try to avoid the outdoors all together during these times. But if you absolutely must be outside, reapply your sunscreen as often as you can – every couple of hours, or even every hour, if possible.
How to Properly Apply Sunscreen
Choose a sunscreen. SPF, or Sun Protection Factor, is a measurement of how well a sunscreen will protect skin from UVB rays, the kind of radiation that
01
causes sunburn. Note that SPF ratings can be confusing or misleading at times. The SPF scale is also not linear: SPF 50 does not prevent burns 2/3 times longer than a SPF 30, and in fact blocks only about 1.3% more UVB radiation than SPF 30. Go home and try a small portion around your wrist. If you see any allergic reaction or skin problem, buy a different sunscreen. Repeat these two steps until you find the right sunscreen.
02
On the day you will be in the sun, 30 minutes before you go outside, apply an ounce of sunscreen. That's about the size of a shot glass and the amount you need to get the most protection.
03
To apply sunscreen, squeeze a dollop of cream sunscreen onto your hand and rub it all over the skin that will be exposed to the sun. Rub it in until you can't see the white anymore.
04
05
Get ready and go to the pool/beach/ park etc. Re-apply sunscreen every hour.
regular dose
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Health Trends
Snore
No More
TEMPUR’s guide to helping you get more sleep next to a snoring partner: • Roll your partner onto their side – people tend to snore less in this position. • Gently nudge your partner if he or she is already sleeping on their side. • Place tissues next to the bed so they can blow their nose before going to sleep. • Invest in a good humidifier to combat dry air in the bedroom. • Avoid consumption of alcohol, caffeine and cigarettes before going to sleep. • Start exercising – carrying extra weight can cause snoring. • If your partner’s snoring is due to a medical condition, invest in a good pair of earplugs for yourself. • Sleep on the correct pillow and keep the neck in the correct position, so that there is no pressure on the windpipe. • Sleep posture – invest in a TEMPUR pressure relieving mattress and pillow to ensure your body is in the correct position. • Adjust the bed – raising the head slightly with an adjustable bed can help alleviate snoring. Not all snores are created equal – snoring may signal other health issues so be sure to rule them out by getting your partner to a doctor to check if there are any medical conditions that need to be addressed. It is very important that your mattress and pillow conforms to your body, giving you a restful and rejuvenating sleep, every night. TEMPUR’s unique temperature sensitive material gently conforms to the shape of your body offering a perfect balance of total comfort and superior support – soft where you want it, firm where you need it.
An Avo a Day You thought it was an apple? Nope. Here are 6 reasons why you should eat an avocado everyday:
01
They contain Lutein which protects your eyes from age related degeneration.
02
They contain Oleic Acid which keeps your heart healthy. They also contain vitamin B6 and Folic Acid which control homocysteine levels which are linked to heart disease.
03
They have a high fibre content.
04
They contain the master antioxidant Glutathione which boosts your immune system.
05
They increase collagen production.
06
They contain 35% more potassium than bananas.
Rapid Test to Fight Malaria
Award winning Australian healthcare company, Atomo Diagnostics, has launched an innovative all in one rapid malaria test. AtomoRapid Malaria, which is ideal for both professional and self-test applications, will enable quick and reliable diagnosis of malaria in the field. Rapid testing away from hospitals and clinics is recognised as an increasingly important weapon in the fight to bring infectious diseases under control in Africa. Figures from The Global Fund, state that of the 655,000 malaria deaths worldwide in 2010, over 90% of these occurred in Africa. A large scale study in Sudan revealed major user errors when using complicated malaria test kits. Through Collaborative Commercialisation, Atomo has ensured that these common errors are reduced through the integration of blood collection and delivery features into the test cassette. AtomoRapid Malaria will be manufactured in South Africa making it not only the world's most user friendly rapid Malaria test, but an African made test that can be exported to the benefit of the rest of the world.
get physical
Get Moving! The South African
Callanetics Programme Wiki Defines
Callanetics might not look like much from afar but try it and you’ll be stunned by the quick results from this activity! people with certain limitations due to injury or surgery can be accommodated. Classes are typically one hour long and participants should wear comfortable clothing which does not restrict the waist. Clothes worn should be fitted and body hugging (not necessarily skin tight) in order to enable the client as well as the instructor to observe postures and develop an awareness of the anatomically correct way of moving, not just during classes, but also in every-day life. No shoes are worn, but socks are recommended in winter.
Where to Try Callanetics: There are several studios in Johannesburg, Pretoria, Cape Town, Mpumalanga, Bloemfontein, Klerksdorp, and as more instructors are trained in comprehensive teachers training courses, further studios open country wide. Those without a studio close by can exercise at home with one or more of the available 8 DVDs, comprising 13 workouts of various length and intensity. For more information, visit www.ctasa.org.za where a list of all existing studios with contact details can be found, or contact the CTASA. Call 011 795 3311 or email info@ctasa.org.za.
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tiny movements with many repetitions activate muscle cells and build strength while dynamic stretching of the muscles makes them flexible. Routines change regularly, and physio balls, elastic bands, small weights and other equipment are often used to avoid boredom and to challenge the body in different ways on an on-going basis. The SA Callanetics programme is taught in small groups of no more than 12, so instructors can give individual attention to all class participants, making sure that postures are correct, therefore achieving the best possible results for each client. This also allows people of varying fitness levels and different age groups to exercise together, and even special needs clients e.g. pregnant ladies and
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CALLANETICS INVOLVES ISOLATING muscle groups and working them threedimensionally in tiny but precise and coordinated movements. This way the deepest muscle layers are worked, the muscles become lean and elongated (as opposed to bulky) and results show quickly. This together with the correct activation of the pelvic floor muscles and the consistent lengthening of the spine bring about postural improvements and loss of centimetres all round, which in turn not only improves appearance with a leaner and more toned body, but also brings about a myriad of health benefits, e.g. elimination or improvement of chronic back pain, better quality of and a need for less sleep, more energy, natural appetite control, improved strength, endurance and flexibility, better co-ordination and balance. People even ‘grow’ by an average of 1 to 4 centimetres, as your posture improves and the spine stretches and lengthens. In each class the exercises are precisely co-ordinated with each other to train all the muscle groups. Exact positions and
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The name Callanetics was coined by its originator Callan Pinckney, who in turn learned a similar type of exercise from her forerunner, Lotte Berk in the UK. The programme was further developed with the help of doctors, physiotherapists and specialists for human movement co-ordination mainly in Switzerland and has become a therapeutic form of exercise.
get physical
Move of the Moment
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Walking Lunges Walking Lunges are a great variation on the standard lunges. They give you a larger range of motion, and use a few more extra minor muscle groups as there is now movement forward as opposed to just stationary lunges. The walking lunge is probably the best exercise for toning your legs and it also adds to raising your heart rate, because so many muscles are working when you lunge. This means that you will be toning your muscles and burning more calories. By Anna Wood
Anna Wood runs Go Active Outdoor Fitness. For more information, visit www.go-active.co.za or www.annawood.co.za.
Your personal trainer in every issue! Quick Tip
Starting position:
Movement:
Stand with your feet hipwidth apart and your hands on your hips.
Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees and until your left knee almost touches the floor. Pause, then raise up by pushing off the front right leg (push through the heel of that leg), and bring your back foot forward so that you move forward (like you're walking) a step with every repetition.
Keep torso upright during lunge. Take special care that your knee points forward, and is not going over your foot. When pushing off with the front leg, ensure to push through the heel.
TARGETS
gluteus (bum), quads (thighs), hamstrings, calves and core.
Amount: Do 20 walking lunges and repeat 3 times. Alternatively when you get stronger, you can hold a 2kg dumbbell in each hand while doing the walking lunges. You can do dumbbell side raises (lifting your arms up to the side) when going into the lunge position. This is quite challenging and must only be performed once you have mastered the walking lunge.
Variation:
Starting position:
Movement:
Stand with your feet hipwidth apart and hold a 2kg dumbbell in each hand.
Step forward into a lunge and on your way down into the lunge, lift your arms up to the side, in line with your shoulders, keeping your arms slightly bent. On your way up, lower your arms to your sides and step forward onto the other leg again raising the arms to the TARGETS gluteus (bum), quads side when going into the lunge. (thighs), hamstrings, calves, core AND shoulders.
CHIROPRACTIC
THE SAFE, GENTLE, EFFECTIVE AND COST-EFFECTIVE SOLUTION
For the Expert Management of Headaches, Back & Neck Pain, Sports, Recreation & Work Related Injuries For more information on Chiropractic OR where to find a Chiropractor:
+27 58 303 4571 www.chiropractic.co.za info@chiropractic.co.za
H e l p i n g Yo u To E n j oy B e t t e r H e a l t h
SHAKE IT UP Shake your way to shape with Ultima 1. WHAT IS ULTIMA 1? Ultima 1 is our number one weight loss and energy shake that provides the body with every nutrient needed to maximise and improve your health.
ULTIMA 1 IS A UNIQUE WEIGHT LOSS SYSTEM THAT IS: Nutritionally complete A great source of protein Great tasting and cost effective MAKING IT OUR FASTEST, HEALTHIEST WAY TO LOSE WEIGHT WHILE MAINTAINING YOUR MUSCLE, ENERGY LEVELS AND LIFESTYLE. For some helpful tips on how to succeed with your weight loss goals, visit www.ultima.bz or call 021 702 3910
Available at Clicks, Dis-Chem, MEDI+Rite and leading pharmacies and health shops nationwide. Trade enquiries welcomed. Only effective when used in conjunction with a kilojoule-controlled eating plan.
get physical
Core Fit to the
Bring us the body you’ve got. We’ll give you the body you deserve. En-Core Barré offers you much more than just a dance class. And far more than just a workout.
• In less than 12 weeks you’ll start to see physical improvements – you’ll be longer, leaner and stronger. • You’ll get all the elongating benefits of Pilates but enjoy the results of a cardio workout too. • You’ll lose both weight and centimetres. • You’ll shape and tone your legs, bum and waistline. • Your tummy will be flatter and you’ll strengthen your abdominals. • Your energy levels and general mood will improve. • Your general flexibility and co-ordination will get better too. • The sessions are short, sharp and intensive – they only take 45 minutes. More than anything else, En-Core Barré classes are fun! The vibey music and relaxed atmosphere mean you won’t even notice the exceptional workout you’re getting.
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Why you will love En-Core Ballet Barré classes:
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or a variety of specialised equipment. Through breathing to aid concentration, you’ll build core strength, tone and stretch muscles and keep your body in balance. It teaches you body awareness, improves posture, and gives you better flexibility and agility. It also strengthens your core which increases your overall strength without adding excess bulk, creating a sleek, toned physique. It is something that you can do no matter your age or fitness level – so anyone can enjoy the calming benefits it has for the mind and the body. At the end of a workout, you’ll walk out a little taller, a little stronger and you'll feel a lot more relaxed. You’ll be energised, inspired and ready to face whatever life throws at you. Beware though; several clients have confessed that En-Core Barré is addictive. Clients say they adore going to classes and for good reason – they start to see results almost instantly and leave the studio energised and inspired. For more information and to find an affiliated studio near you, visit www.en-core.co.za
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WITH THEIR COMBINED dance and sports physiology experience, every single movement in En-Core Barré and Pilates workouts are specifically designed to give you optimal results in terms of fitness, strength and toning. Whether you’re in your youthful teens or fabulous fifties, at the En-Core Fitness Studio, your workout is customised to suit your specific body type, life stage and physical capabilities. Their Pilates and Barré classes are based on years of research into how the body works, which is why every movement is structured, necessary and fluid. Let’s face it – there’s nothing fun or inspiring about queuing for the treadmill at your local gym. The En-Core fitness studio is something completely different. It’s like a personal fitness date with likeminded people, and it’s what has inspired such a loyal following among their clients. There are never more than 10 clients in a class, so you’ll get personal attention while you bond and mix with others around you. In addition to ballet, they also offer Pilates. Pilates is an intense mind-body exercise regime that uses a floor mat
regular dose
Must Read Fathers Who Dare Win By Ian Grant
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Each generation probably feels the same, but it is true that being a parent has never been more challenging than it is in today’s world, and more so being a father. Western society has damaged much of the traditional role of fathers in families, and thereby the importance of the relationship between fathers and their children. Moreover, many fathers are absent from their children’s lives, whether physically or emotionally. Ian Grant provides clear strategies to fathers on everything from being a hero to their children, to communication and discipline. His tone is encouraging and affirming, and his information, to the point. The South African edition has been updated and revised to reflect current lifestyle issues and aspects.
Save with Jamie: Shop Smart, Cook Clever, Waste Less
By Jamie Oliver
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This year, Jamie has got the message loud and clear that everyone is under financial pressure, and they need help to cook tasty, nutritious food on a budget – so this book was born completely out of public demand. Save with Jamie draws on knowledge and cooking skills to help you make better choices, showing you how to buy economically and efficiently, get the most out of your ingredients, save time and prevent food waste. And there's no compromise on big flavours, comfort food that makes you happy, and colourful, optimistic dishes. As well as that, every single recipe in the book is cheaper per portion than your average takeaway, so every choice brings great value.
Can You
See Me Naked? By Adele Green
This book sheds light on the lesser understood side of irrational women to start a dialogue with the modern man. It is written for men, from a feminine perspective, to guide them on nurturing female needs in a safe space, by putting him in ‘her’ position. This helps men understand how they can assist in facilitating a transformational shift in his female partner, where she reconnects fully with her feminine essence. Conscious relationships take work, and to truly live consciously in a relationship, guidelines can help men who want to know ‘what to do’. These instructions are written from a female perspective, by a woman who has experienced the same kind of transformational shift in her own life.
500 Gluten-free
Dishes By Carol Beckerman & Deb Wheaton
The visible health benefits of a gluten-free diet have created widespread interest in how to incorporate this lifestyle choice on a practical level. This book illustrates how easy it is to change to gluten-free cooking through practical, flavourful recipes for every mealtime, including traditional favourites such as pizza, pies and pancakes. Integrating a gluten-free diet into everyday life, whether or not you have a gluten intolerance, has long-term benefits such as increasing energy levels and lowering bad cholesterol levels, as well as assisting the body’s digestive processes. There is also a helpful section on coeliac disease, its causes and symptoms as well as possible treatment strategies.
NOW AVAILABLE!
THE JOURNEY CONTINUES... TO AFRIKAANS!
VISIT: WWW.ELVISBLUE.CO.ZA ELVIS BLUE ON FACEBOOK ELVIS BLUE ON TWITTER ELVIS BLUE ON YouTube
live balanced
Estate Living
Seeff’s branches in Gauteng are reporting a dramatic increase in the demand for residential estates and this trend is no longer exclusively limited to higher income brackets. However more costly this option is than normal suburb living, estates today come in all shapes and sizes and offer many different property options and price ranges for buyers to choose from, making it a more viable option to consider than ever before. By Tanya van Buuren estate. Mooikloof Equestrian Estate only has a handful of stands available before being fully developed and the price bracket between R4.8 million and R7 million is the most active market. “Properties range from 600sqm to 2000sqm and the large stands provide privacy and create a feeling of space and tranquillity in the middle of suburbia. All 548 stands have municipal water, electricity and refuse removal and the
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Eagle Canyon Golf Estate
outweigh the cons this is not the most affordable option and elements like traffic at the entrance gates to estates and an influx of golfers playing every day on golf estates can be frustrating. Factors like estate rules and regulations and Home Association Rules (HOA) should also be taken into consideration as they can impact heavily on the freedom of home owners, and buyers need to also take into account that they have to budget for levies. Rosa Willers, Seeff agent in Pretoria East says that this area offers a wide variety of property in estates, from cluster units to suit the pockets of first time home buyers starting at around R1.250 million in the Wilds Estate to luxurious homes of up to R22 million in Mooikloof Equestrian
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AGENTS FROM ACROSS the board are saying that clients are willing to pay significantly more for peace of mind when they have the means to do so, and that security and community are undeniably the most important role players when it comes to investing in a residential security estate. Residential security estates generally offer top notch security systems, electrified fences, armed patrols and gates manned by guards 24/7, and many also have additional attractions like golf courses, clubhouses, tennis and squash courts, gyms, walking trails, parks, schools, access to highways, modern buildings etc. These attractions, combined with good security, certainly reinforce a sense of community, carefree living and control over the living environment, adding to the desirability of estates. Although the pros of living in an estate
Home in Southdowns Estate, Centurion
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live balanced
Home in Woodhill Estate, Pretoria East
Eye of Africa Estate, JHB South
estate also offers a private chapel,” says Willers. Pieter van der Merwe, another Seeff agent in Pretoria East says in an estate like Silver Lakes, recently voted as the most secure estate in South Africa, there is a big demand for property that does not carry extravagant price tags. “Although this estate offers very expensive property priced up to R15 million, the greatest demand is for houses priced below R4 million. In Silver Lakes it all boils down to combining a safe and comfortable lifestyle with affordability and owning a property here makes for a very good investment,” van der Merwe concludes. Michael van Heerden, Seeff Manager for Springs and Brakpan says Brakpan has a variety of residential estates on offer and some even have their own schools located on the grounds. “The estates in Brakpan strive on exclusivity and people are prepared to pay roughly up to 20% more for vacant land in estates than in open suburbs.” Van Heerden adds that Helderwyk estate is the most sought after estate in Brakpan, with property prices averaging around R5 million. Fiona Gaisford, Seeff agent in Randburg, says that in Eagle Canyon Estate in Honeydew, which encapsulates 3000 hectares of land a townhouse costs between R2 million and R3.2 million and the average house price is around R 4.3 million. “Additional facilities include, landscaped parks, a gym, spa, hairdresser, catch and release fishing dams and ten
dams and water featuring on almost every hole of the 18 hole golf course. This estate is one of very few in South Africa that can truly lay claim to complete individuality based on its distinctive topography,” Gaisford concludes. Steve van Wyk, Seeff’s Principal in Centurion says that Centurion has a lot of diverse estates, ranging from R1.5 million to R20 million for a property and all these estates have achieved excellent returns to date. The most prestigious estates include Cornwall Hill, Centurion Golf Estate, Irene Farm Villages, Southdowns, Blue Valley, Copperleaf and Midstream and they include facilities such as Golf Pro shops, restaurants, parks, walking trails, medical facilities, schools, squash, tennis, clubhouse, spas, baby care etc. The estates are very secure and some even have triple security walls and finger ID for owners to gain access. “An estate like Midstream is a self-contained town and literally has everything that residents need. It is however quite busy and may not suit everyone. Once complete the estate will have 4500 properties,” says van Wyk. Shawn Mackrell, Seeff Johannesburg South Principal, says in the Jhb South area estates like Meyersdal Eco Estate, Meyersdal Nature Estate, Bassonia Estate, Aspen Estate and Eye of Africa Golf and Residential Estate, all boast a secure quality lifestyle with slightly higher monthly costs, but living there is not necessarily limited to the wealthy. Mackrell explains: “Buying a home in an estate should be considered
a long term investment and buyers need to keep in mind that the higher monthly costs afford them with a certain lifestyle that is necessary to enjoy all the benefits that estate living brings." Homes in the Meyersdal Eco Estate for example, sell from R4.5 million and have top class finishes. Selected properties on the estate offer attractions like a mini golf course, recording studios, squash and tennis courts, home gyms etc. The estate is home to game such as the wild Zebra, Black Wildebees, Giraffe, Blesbok and Eland. Mackrell concludes that Seeff Jhb South have had great success especially in the Eye of Africa estate. “People who have been living in suburbs for many years and whose houses are paid off often decide to upgrade to estates. Doing it this way doesn't have significant financial impact and stimulates the market at the same time.” Seeff Edenvale/Bedfordview Principal, David Ingle, says estates like Thorn Hill Estate, Lakeside Village, Thorn Valley Estate, Bushwillow Park, Waterstone Park, Emerald Estate and Pebble Creek estate in mainly Modderfontein and Greenstone feature anything from upmarket man caves to homes with cinema rooms and indoor pools. “Prices range between R2 million and R6 million on average and growth is beyond market growth as a result of the dwindling supply of similar properties in the area. The huge demand for these types of communities is due to a desire for more control by owners over security and micro infrastructure”.
nutrition
Healthy
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tuck shop ideas
By Brigitte Oswell
The tuck shop is an easily accessible place for children to spend their tuck money as they like, especially because parents are not there to guide them. The problem is that most tuck shops sell very few foods that can be considered healthy. So can you really blame your kids for buying the food they do? AS A HARDWORKING parent, you may find you have a presentation to prepare or an early meeting to attend at the office. What you are going to give your child for lunch at school is a far away thought. Instead, you give them money to buy lunch at the school tuck shop. The general result is that they buy foods high sugar and fat, which is of course, not quite what you had intended. If you want your children to make healthier choices, it is essential to teach them about healthy eating habits at home. And I don’t mean
sitting them down and explaining what that is through a quick pep talk. I mean teaching them by showing them. When you prepare meals and snacks, choose foods that are lower in saturated fats, less processed and that are more sustaining. Opt for mueslis, fresh fruit, wholegrain sandwiches or fresh and colourful vegetables. If you are out at the shops or at a restaurant opt for the fresher, healthier options. Involve your children in selecting and preparing foods. Make sure they are able to follow your lead. Some questions you
GENERALLY, FOODS IN THE TUCK SHOP OFFER VERY LITTLE NUTRITIONAL VALUE. CHIPS, FIZZY DRINKS, CHOCOLATES AND SWEETS ARE THE TYPES OF SNACKS THAT ARE HIGH IN SALT, UNHEALTHY FATS AND SUGARS. A HEALTHY TUCK SHOP WOULD BE ONE THAT PLACES AN IMPORTANCE ON FOODS THAT ARE NUTRITIOUS AND LOW IN SUGARS AND FATS
nutrition
On the
Topic!
Schools are in a unique position to promote healthy eating and help ensure appropriate food and nutrient intake among students. Schools should provide students with opportunities to consume an array of foods and beverages throughout the school day and enable students to learn about and practice healthy eating behaviors.
Brigitte Oswell is a registered dietician and committee member of the Association for Dieticians in South Africa as well as the Diabetes Education Society of South Africa. If you want to know more about healthy tuck shop ideas, email Brigitte at brigitte@futurelife.co.za; or if you have some healthy snack ideas of your own to share with us, email the editor at editor@salivelife.co.za.
ISSUE 1 2014
satisfy your children’s sweet cravings. It is a good idea for the tuck shop to offer fewer healthier choices than many unhealthy choices. This is especially true if they do not have a lot of resources. Instead of offering a variety of processed or packaged foods, tuck shops could prepare one or two dishes that are healthy, which requires less ingredients and, with less options for children to choose from, they will be sure to sell what has been made. Children will buy the food that is most easily available. It is up to the school tuck shops to make sure that that food is nutritious and healthy. It is also up to parents and caregivers to encourage the school tuck shops to be healthy. The question is who is responsible for what food is available in the school tuckshop? The school, you or both? Be actively involved and you can positively impact the health of your children.
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will crave high fat and high sugar foods and lose concentration in the classroom. Unfortunately, most tuck shops sell foods that cause ones blood sugar to rise and the drop very quickly. Instead of selling fizzy drinks that are full of sugar, tuck shops could sell bottled water and low fat flavoured milk or drinking yogurt. Sandwiches should be made with whole wheat or multigrain bread and rolls. Teach your children to avoid eating white bread, because it does not give them the prolonged energy they need to through the afternoon. Sandwich fillings should include lean meat, skinless chicken or tuna topped with lettuce, tomatoes and cucumber. Fresh, colourful snacks will look more interesting to children, which means they will be more likely to buy them. Tuck shops should have fresh fruit available and visible – not hidden at the back where children cannot see it – and this can even be chopped to make small bowls of fruit salad. Again, children are attracted to food that is brightly coloured. Dried fruit is another option, especially since it keeps for longer. Nuts and biltong are good snacks to sell, or even for parents to pop into their school bags. They are a good source of protein, which keep your children fuller for longer and help with keep their energy levels balanced. Little tubs of yogurt are great option. They are healthy and will
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should ask to guide your meal preparation include: What is in your fridge and snack cupboard? Are you drinking and snacking on high sugar or high fat foods and liquids? Do you include fresh foods in their school lunch boxes? What do your children eat for lunch over the weekends? Do you opt for takeaways or restaurant meals more often than preparing your own meals? I am not suggesting that you must never give your child sweets or chocolate. We can all enjoy those foods from time to time. However, your children need to know how to include these treats in their diet in moderation. Otherwise, when you are not around they will likely overdo it eating those forbidden temptations. Generally, foods in the tuck shop offer very little nutritional value. Chips, fizzy drinks, chocolates and sweets are the types of snacks that are high in salt, unhealthy fats and sugars. A healthy tuck shop would be one that places an importance on foods that are nutritious and freshly prepared. It is also important that parents play an active role in making the school tuck shop healthy. If you do not know what is being sold to your children, you will have no idea whether the food they are eating has any nutritional benefits. It is important that your child eats foods that sustains energy and blood sugar levels because as soon as they drop, your child
Life’s sweeter with Huletts... EquiSweet Sucralose: the aspartame-free sweetening alternative.
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Leading a good, balanced lifestyle just got easier with EquiSweet Sucralose. Aspartame-free and low kilojoule, EquiSweet Sucralose has the great taste of Huletts that you’ve come to know and love. Perfect in tea and coffee, or sprinkled over fruit, yoghurt and cereals. EquiSweet is available in both Classic and Sucralose variants, in convenient tablets, sachets & refill formats. Now you really can enjoy all those sweet moments life has to offer, guilt free!
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nutrition
Eat For
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Energy
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Are you battling to bounce out of bed bright eyed and bushy tailed? Looking for more get-upand-go to make it through 2014? Whenever your energy engine is running on fumes, try the following 6 energy boosting strategies for some high-octane juice. By Ceylnn Erasmus
nutrition
01
Graze so as not to gorge
03
Jump-start your day
Are your mornings a riot? The transition between hitting the snooze button on the alarm and walking out the door ready and motivated is the very first hurdle of day. But you don’t dare walk out the door with an empty stomach and risk low energy levels by 11am. After all, breakfast is the battery to jumpstart your day. Visit www. celynnerasmus.com for some grab-and-go morning meal ideas that are portable, filling and nutritious.
05
Drink water. What’s the only nutrient that has been shown to enhance performance for most activities? It’s not some pricey sports drink. It’s water. As a corporate athlete you need to stay hydrated too! Drink 1 glass (250ml) for every 10kg that you weigh.
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06 Aim to eat light and eat often. Eat 4-6 small meals per day. Spacing out your meals and snacks will help regulate your blood glucose levels and help sustain your energy levels throughout the day keeping your bright and perky through the afternoons.
02
Manage your portions
Overeating can do more harm to your energy levels than you may realize. Your body has to work hard to store excess food, so your energy levels may crash immediately following a large meal. Keep snacks to 500-750 kilojoules (150 calories) and meals to 1200-2000 kilojoules (360 calories). Reading food labels when you have the opportunity will help you become a kilojoule guru.
04
Rethink your drink.
Motion creates emotion!
Fast food doesn’t equal fast energy.
Grabbing high fat, high sugar, refined foods made with low quality ingredients will increase your waistline, but not your energy levels. This probably means avoiding the vending machine in the office corridor and being smarter about canteen lunch choices.
Lack of movement = lack of energy. Lack of movement causes the body to “switch off” non-essential functions to conserve energy and impairs blood circulation. Movement is one of the most powerful stimulators of energy to the body. Try not to sit still for longer than 60 minutes. Even just a few basic stretches or going for a short walk will increase your energy. If these strategies don’t work and you're consistently fatigued or rundown, consult your doctor or registered dietician. Sometimes fatigue is a sign of an underlying medical condition, such as hypothyroidism or nutrient deficiency such as anaemia. If you make certain lifestyle changes such as those mentioned above, you can go a long way toward improving your mood, energy, and overall health. Making changes may not seem easy when you’re already feeling overburdened and strapped for time, but the irony is that if you invest some time in adopting these simple strategies, you will likely wind up with more energy, a return that enables you to accomplish more in your day.
nutrition
Make every
calorie
count
By Maryke Willis
CALORIE INTAKE VERSUS PHYSICAL OUTPUT SEEMS LIKE A VERY BASIC AND SOUND PRINCIPLE – OR IS IT REALLY? ACCORDING TO A STUDY UNDERTAKEN BY HEALTH24, 61% OF SOUTH AFRICANS WERE OVERWEIGHT OR OBESE – THAT IS TWO OUT OF EVERY THREE SOUTH AFRICANS!
Sitting/resting Brushing teeth Pushing a baby stroller: Cooking Housework Carrying an infant Gardening Walking Aerobics Jogging Skipping rope Swimming Running
Calories burned
34 80 84 84 92 118 135 155 223 223 319 330 375
Calorie intake versus physical output seems like a very basic and sound principle – or is it really? According to a study undertaken by Health24, 61% of South Africans were overweight or obese – that is two out of every three South Africans! So how do we beat the bulge? Most people would argue that they don’t have enough time to burn the extra 500 calories per day, but it starts with something as simple as walking around the block every afternoon, taking the stairs instead of the lift and parking as far away from entrances as possible. You don’t need expensive gym contracts – walking the dog, or jogging around your neighbourhood is free.
ISSUE 1 2014
ACCORDING TO registered dietician Marthie Leach, who is based in Pretoria, the average healthy woman needs to consume roughly 1,200 calories per day, while the average healthy man needs to consume 1,800 calories per day. This is the approximate amount of energy that your body needs to maintain its current weight. If you consume more calories than the recommended daily allowance, without using or burning those excess calories doing some form of physical exercise, you will gain weight. On the other hand, if you consume less calories than the recommended daily allowance, or burn more calories than you have consumed, you will lose weight. The rule is as simple as the philosophy: to lose weight you have to burn more calories than you eat. For example, if you wanted to lose about half a kilogram, you would need to burn 3500 calories more than you consume over the course of a week. This seems like an awful lot of calories to burn, but spread over a week, it becomes 500 per day – a goal that is easy to reach if you put your mind to it.
Activity
47
Calorie: a unit used to describe the amount of energy in food. You need calories to drive your car, cook your food and move your body.
You burn calories all the time, even when you are sleeping, but activities in your daily routine, such as brushing your teeth, cooking, or sitting at your office desk, won’t burn the bulge. Start with walking or jogging and slowly build up to aerobics, swimming or running. The following guidelines are based on a person weighing 70 kgs, and engaging in the activities for 30 minutes.
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A good philosophy in life is, “You get out what you put in”. If you are constantly putting junk food (or so-called “empty calories”) into your body without exercising, you will end up feeling sluggish, unhealthy and overweight. If you, put the right amount of nutritious calories into your body, and balance this with regular exercise, you will reap the rewards and even leave enough room to have that occasional Fast Fact chocolate or glass of wine.
WHAT DO YOU NEED TO DO TO BURN THE EXTRA 3500 CALORIES A WEEK?
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Contact a WeCare Pharmacy Near You A A Stewart Pharmacy ......................................... 0283121410 Adelphi Pharmacy ............................................ 0214345888 Akmed Pharmacy.............................................. 0217050927 Albemarle Pharmacy ........................................ 0119022610 Albertyn Pharmacy ........................................... 0282714666 Alex Grant Pharmacy ....................................... 0283124847 Algoa Park Pharmacy ...................................... 0414522036 Amathole Pharmacy ......................................... 0436423542 Anchor Pharmacy ..............................................0313041111 Anchor Pharmacy ............................................. 0216969729 Andre Pharmacy ............................................... 0145922345 Antulay's Pharmacy .......................................... 0118524168 Anver Ahmed Pharmacy ................................... 0414513762 Aquarius Pharmacy .......................................... 0396824431 Arcadia Pharmacy ............................................ 0325527860 Arkade Pharmacy ............................................. 0422952351 Arrie Nel Montana Pharmacy ........................... 0125481721 Arrie Nel Pharmacy .......................................... 0125430615 Arun Place Pharmacy ....................................... 0218521348 Ascot Pharmacy ............................................... 0215522077 Ashley Pharmacy ............................................. 0317022095 Athlone Pharmacy............................................. 0216971613 Atlantis Pharmacy ............................................ 0215725552 Atlyn Pharmacy ................................................ 0123734291 Austerville Pharmacy ........................................ 0314612023 Avenue Pharmacy ............................................ 0572123181 B Bahlabani Pharmacy......................................... 0518752199 Bakerstreet Pharmacy ...................................... 0114527822 Bakwena Pharmacy ......................................... 0118102596 Bambanani Pharmacy....................................... 0132430486 Bank City Pharmacy ......................................... 0114921799 Bantry Bay Pharmacy ....................................... 0214392290 Baps Mulbarton Pharmacy ............................... 0116823813 Baps Southdale Pharmacy ............................... 0114334166 Barberton Pharmacy......................................... 0137123197 Barclay Square Pharmacy ................................ 0123418072 Bathopele Bp Pharmacy ................................... 0118631093 Bathopele Phy Pharmacy ................................. 0116519946 Baxter Pharmacy .............................................. 0333422412 Beach Pe Pharmacy ......................................... 0415834000 Beaconhurst Pharmacy .................................... 0437482411 Becker Pharmacy ............................................. 0122522650 Bellair Pharmacy .............................................. 0314658547 Bellavista Pharmacy ..........................................0116833111 Ben Chem Pharmacy ....................................... 0114226050 Bertsham Pharmacy ......................................... 0114339313 Biblio Plaza Pharmacy ..................................... 0145927984 Binnehof Phy Pharmacy.................................... 0419921867 Blackburns Pharmacy ...................................... 0217056606 Bloed Mall Pharmacy ....................................... 0123263887 Blooms Pharmacy ............................................ 0214234941 Bmc Pharmacy ................................................. 0219528672 Bolzes Pharmacy ............................................. 0458393038 Bonnie Doon Pharmacy ................................... 0437351612 Border Chemical Pharmacy ............................. 0437222669 Botes Pharmacy ............................................... 0396822110 Botha Straat Pharmacy..................................... 0182947714 Bothasig Pharmacy .......................................... 0215581933 Bothaville Pharmacy ......................................... 0565152391 Bracken City Pharmacy .................................... 0118673905 Braudes Pharmacy ........................................... 0216960561 Brentwood Pharmacy ....................................... 0113952056 Brits Mall ........................................................... 0122500932 Broadway Pharmacy ........................................ 0219481611 Brooke Dale Pharmacy .................................... 0315004264 Brug Pharmacy ................................................. 0123292664 Bryanston Pharmacy .........................................0117062611 C C Kroon Pharmacy ........................................... 0563432316 Cachet Pharmacy ............................................. 0182944202 Caesermed Pharmacy ...................................... 0183840850 Caledon Pharmacy ........................................... 0282141170 Cambridge Pharmacy ....................................... 0437265014
Cara's Pharmacy .............................................. 0216386595 Carltonville Pharmacy ...................................... 0187883339 Cascades Pharmacy ........................................ 0333473113 Central Apteek Pharmacy ................................. 0357895348 Centro Pharmacy ............................................. 0114350292 Centrum Pharmacy .......................................... 0119173030 Ceres Pharmacy ............................................... 0233122440 Chameleon Pharmacy....................................... 0573575997 Charlo Pharmacy ...............................................0413671118 Chauke Pharmacy ............................................ 0127903021 Checmed Pharmacy ......................................... 0514444444 Chris Gibson Pharmacy ................................... 0145927344 Circle Pharmacy ............................................... 0218512600 Citi Kem Pharmacy ........................................... 0538313467 City Med Phy Pharmacy.................................... 0152957290 Clubview Pharmacy .......................................... 0126601662 Clubville Pharmacy ........................................... 0132825453 Constantia Pharmacy ....................................... 0414842237 Conville Pharmacy ........................................... 0448750024 Corry Pharmacy ............................................... 0116723977 Cosmos Phy Pharmacy..................................... 0176473446 Country Pharmacy ............................................ 0145771208 Crest Pharmacy ................................................ 0123620304 Crossways Pharmacy ....................................... 0437374515 Crown Avenue Pharmacy ................................. 0124603013 Crystal Pharmacy (Nusa) Pharmacy ................ 0538712701 Ctn Station Pharmacy ...................................... 0214191631 Cylnor Pharmacy .............................................. 0218553220 D Da Silva Pharmacy ........................................... 0155163668 Dahya Pharmacy .............................................. 0114742818 Damdoryn Pharmacy......................................... 0122535202 Danmed Pharmacy ........................................... 0123865307 Darling Pharmacy ............................................. 0224922782 De Aar Pharmacy ............................................. 0536312402 De Grendel Pharmacy ...................................... 0215584420 De Hollandsche Pharmacy ............................... 0163412488 Delmas Pharmacy ............................................ 0136652091 Demo Pharmacy 1 Pharmacy .......................... 0317670796 Die Bronberg Pharmacy ................................... 0123430300 Die Hoek Pharmacy ......................................... 0123353786 Die Park Pharmacy .......................................... 0137377223 Dijon Pharmacy ................................................ 0413682003 Distrik Pharmacy .............................................. 0227135261 Ditsobotla Pharmacy......................................... 0186320979 Docville Pharmacy .............................................0116931147 Doornpoort Pharmacy ...................................... 0125470504 Doringkloof Pharmacy ...................................... 0126671981 Drakenstein Pharmacy ..................................... 0218626767 Driefontein Pharmacy ....................................... 0176342838 Drostdy Pharmacy ............................................ 0419227095 Du Preez Pharmacy ..........................................0178431115 Du Toit Pharmacy ............................................. 0155164072 Duma Pharmacy ............................................... 0127972491 Durban Road Pharmacy ................................... 0414531782 Durban Street Pharmacy (Uitenhage) Pharmacy .0233472075 E E Coetzee Pharmacy ....................................... 0448743188 Eastcoast Pharmacy ........................................ 0329462731 Eastern Medicine Depot Pharmacy .................. 0114210836 Eastern Suburbs Medicine Supplies Pharmacy0118288003 Eastpark Pharmacy .......................................... 0118161500 Eastwoodpark Pharmacy ................................. 0123443820 Eersterust Pharmacy ........................................ 0128065382 Eikendal Pharmacy .......................................... 0219880843 Ekhayeni Pharmacy ......................................... 0117364849 Elarduspark Pharmacy ......................................0123451110 Eldomed Pharmacy .......................................... 0119453441 Eldopark Pharmacy .......................................... 0126546947 Eldoraigne Village Pharmacy ........................... 0126546433 Elizabeth Street Pharmacy ............................... 0573521729 Elukwatini Pharmacy ........................................ 0178831499 Elwierda Pharmacy .......................................... 0126536153 Emalahleni Pharmacy....................................... 0136561486 Endumeni Pharmacy ........................................ 0342121468
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Ennerdale Pharmacy ........................................ 0118550779 Eras Pharmacy.................................................. 0183816099 Esack's Pharmacy ............................................ 0216918117 Esteria Phy Pharmacy ...................................... 0026461237 Etwatwa Pharmacy ........................................... 0119622658 Eureka Pharmacy ............................................. 0583035431 F Fairbridge Pharmacy ........................................ 0419228202 Ferrum Pharmacy ............................................. 0123272514 Fichardtpark Pharmacy .................................... 0515221100 Fields Centre Pharmacy ................................... 0317646965 Flamwood Pharmacy ........................................ 0184682051 Fleurenville Pharmacy ...................................... 0123441518 Florapark Centre Pharmacy.............................. 0152963307 Florauna Pharmacy .......................................... 0125466801 Fochville Pharmacy .......................................... 0187716051 Fonteine Park Pharmacy .................................. 0422932700 Fort Beaufort Pharmacy ................................... 0466451353 Fouries Pharmacy ............................................ 0178113502 Frans Du Toit Pharmacy ................................... 0116921525 Franshoek Pharmacy ....................................... 0218762261 Frik Pretorius Pharmacy ................................... 0169812092 Fynbos Pharmacy ............................................ 0287541860 G Ga Ranku Wa Pharmacy .................................. 0127037300 Gamble Pharmacy ............................................ 0419882828 Gatesville Pharmacy ........................................ 0216374705 Geard Pharmacy .............................................. 0224822557 Geduld Apteek Pharmacy ..................................0118112475 Geelhoutpark Pharmacy ................................... 0145330070 Geen & Velleman Pharmacy ............................ 0568112161 Geneva Pharmacy ............................................ 0448712879 Glencare Pharmacy Merged with Glen Health .0112970043 Glendower Pharmacy ....................................... 0114538747 Goedehoop Pharmacy ..................................... 0218532088 Goldenmed Pharmacy ...................................... 0717531745 Goldfields Pharmacy......................................... 0573524100 Gowrie Pharmacy ............................................. 0824646664 Grabouw Pharmacy .......................................... 0218593383 Grahamstown Pharmacy .................................. 0466227116 Green Health Pharmacy ................................... 0127562480 Greenways Pharmacy ...................................... 0118279479 Greenways Pharmacy ...................................... 0413684329 Grootbrak Pharmacy ........................................ 0446202511 Grosvenor Pharmacy ....................................... 0117061371 Gys Smit Pharmacy .......................................... 0218723348 H H Van Der Wal Apteek Pharmacy ..................... 0573542106 Halala Pharmacy .............................................. 0127994608 Hammanskraal Phy Pharmacy ......................... 0127110175 Hanrimed .......................................................... 0117409377 Harmelia Pharmacy .......................................... 0119743835 Harrisons Pharmacy ......................................... 0436422851 Harrysmith Pharmacy ....................................... 0586221871 Hartmed Phy Pharmacy.................................... 0122594105 Havenside Pharmacy ....................................... 0314002733 Hayfields Pharmacy ......................................... 0333867116 Healthcare Pharmacy ....................................... 0333678690 Heidedal Pharmacy........................................... 0514320309 Heidelberg Apt Pharmacy ................................. 0287221243 Heidelberg Pharmacy ....................................... 0163412135 Hekpoort Village Pharmacy............................... 0145761237 Heldervue Pharmacy ........................................ 0218551260 Helikon Park Pharmacy .................................... 0116923413 Henda Pharmacy .............................................. 0129970302 Hendricks Pharmacy ........................................ 0436433004 Hendrina Pharmacy .......................................... 0132930031 Hermanus Pharmacy ........................................ 0283124039 Heyns Pharmacy ............................................... 022 433100 Hibberdene Pharmacy ...................................... 0396992510 Highlands Pharmacy ........................................ 0136927486 Hilton Pharmacy ............................................... 0333431970 Hlabisa Pharmacy ............................................ 0358381827 Hoedspruit Phy Pharmacy................................. 0157931427 Homes Pharmacy ............................................. 0233470012
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P Pacaltsdorp Pharmacy ..................................... 0448781088 Park Pharmacy & Medicine Depot Pharmacy... 0114537553 Pennington Pharmacy ...................................... 0399751518 Petersfield Pharmacy ........................................0118113680 Petries Pharmacy ............................................. 0214341858
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Middestad Pharmacy ........................................ 0123224182 Middleburg Pharmacy....................................... 0132432285 Midland Drug Store Pharmacy.......................... 0498922321 Miederpark Pharmacy....................................... 0182932222 Millenium Pharmacy ......................................... 0113140283 Mimosa Pharmacy ............................................ 0123352951 Minikem Belleville Pharmacy ............................ 0219480616 Minnaars Pharmacy ......................................... 0125464314 Mnandi Pharmacy ............................................ 0126561128 Mogale Pharmacy ............................................ 0127017272 Mogwase Pharmacy ......................................... 0145555499 Mohlamme Pharmacy ...................................... 0514308454 Molemo Pharmacy ........................................... 0183845713 Moloto Road Pharmacy .................................... 0139478406 Montagu Apteek ............................................... 0236141370 Monument Showgate Pharmacy ...................... 0514473309 Mooi Nooi Pharmacy ........................................ 0145743106 Mookgopong Pharmacy ................................... 0147433343 Mooney Close Pharmacy ................................. 0145331168 Mopani Pharmacy ............................................ 0124608989 Moreletapark Pharmacy ................................... 0129971795 Mosselbaai Pharmacy ...................................... 0446913456 Mosskem Pharmacy ......................................... 0446950630 Motala's Pharmacy ........................................... 0313048465 Mothotlung Pharmacy....................................... 0127091318 Mount Pleasant Pharmacy ............................... 0413674059 Mount Road Pharmacy...................................... 0414843838 Mountain Lake Pharmacy ................................. 0122441718 MS Pharmacy ................................................... 0217623361 Mulmed Pharmacy ........................................... 0114325529 N Namaqualand Pharmacy .................................. 0277122091 Narotam Pharmacy .......................................... 0233426762 Nedbank Pharmacy .......................................... 0119531203 Nedmed Pharmacy ........................................... 0139320574 Nel 3 Pharmacy................................................. 0122523010 Newlands Pharmacy ........................................ 0216853011 Nieuwoudt Apteek Pharmacy............................ 0539631199 Nigel Pharmacy .................................................0118148211 Nikitas Pharmacy ............................................. 0118555064 Nikiwe Pharmacy............................................... 0127060069 Nissens Pharmacy ........................................... 0145923387 Noordwesmed Pharmacy ................................. 0145432433 Noordwyk Pharmacy ........................................ 0113182691 Northam Pharmacy .......................................... 0147840148 Nu Horizon Pharmacy ...................................... 0145663366 Nuweveld Pharmacy ........................................ 0234142151 O Oakdene Pharmacy .......................................... 0114352295 Ok Centre Pharmacy ........................................ 0136561681 Okasi Pharmacy................................................ 0127091318 Olifants Pharmacy ............................................ 0132825817 Olivewood Pharmacy ....................................... 0129974407 Olsens Pharmacy ............................................. 0214236168 Olympia Pharmacy ........................................... 0114357620 Omnimed Pharmacy ......................................... 0312625970 Omphemetse Pharmacy ................................... 0183848519 Onrus Pharmacy .............................................. 0283161717 Oos Kaap Pharmacy ........................................ 0422952160 Orchards Pharmacy ......................................... 0125491304 Oribi Pharmacy ................................................. 0396820847 Orient Pharmacy .............................................. 0315002418 Ormonde Pharmacy ......................................... 0114963932 Osizweni Phy Pharmacy................................... 0137527665 Ouklip Medicine Depot Pharmacy .................... 0117687239 Ouklip Pharmacy .............................................. 0117644813 Oval Pharmacy ................................................. 0366374109
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Leach Pharmacy .............................................. 0466241648 Leandra Pharmacy ........................................... 0176830108 Lehurutshe Pharmacy....................................... 0183634583 Lenham Pharmacy ........................................... 0315005177 Lenmed DMC Pharmacy .................................. 0118525120 Leonthom Pharmacy ........................................ 0157810691 Lesego Pharmacy ............................................ 0145555659 Lethabo Apteek Pharmacy ............................... 0169713948 Lethabo Med Pharmacy.................................... 0155053070 Libra Pietersburg Pharmacy ............................. 0152973242 Lifestyle Pharmacy ........................................... 0214481037 Limpopo Phelang Pharmacy............................. 0152973405 Linton Grange Pharmacy ................................. 0413601220 Livingstone Pharmacy ...................................... 0414536526 Ll Wallaces Pharmacy ...................................... 0466227320 Loeriepark Pharmacy ....................................... 0128036242 Luke Pharmacy ................................................ 0474891827 Lulekani Pharmacy ........................................... 0157830321 Lutzville Pharmacy ........................................... 0272172100 Lydenburg Pharmacy ....................................... 0132352321 Lynville Pharmacy............................................. 0136961692 Lyttleton Pharmacy ........................................... 0126645809 M Madelief Pharmacy ........................................... 0125656980 Magers Pharmacy ............................................ 0458394112 Mahwelereng Phy Pharmacy............................ 0154832794 Main Road Pharmacy ....................................... 0314034509 Makhanana Pharmacy ..................................... 0128012788 Mangaung Pharmacy ....................................... 0514351451 Maranata Pharmacy ......................................... 0186422031 Mariott & Powell Pharmacy .............................. 0415823400 Marius Bron Pharmacy ..................................... 0155164223 Masupatsele Pharmacy..................................... 0573551148 Matjabeng Pharmacy ....................................... 0573522171 Maximed Pharmacy .......................................... 0177125292 Maxwell Centre Pharmacy ............................... 0313095191 Maymed Meyerspark Pharmacy ....................... 0128037715 Mcpharmacy Kloof Pharmacy .......................... 0317644441 Meadowridge Pharmacy ................................... 0217131472 Med Col Phy Pharmacy..................................... 0215728222 Med Leigh Pharmacy ....................................... 0118231274 Medhof Pharmacy ............................................ 0147771237 Medi Dal Phy Pharmacy ................................... 0287132651 Medi Marl Pharmacy ........................................ 0329453100 Medi Pharmacy ................................................ 0139323977 Medical Centre Margate Pharmacy .................. 0393120370 Medical Hall Pharmacy ..................................... 0363522580 Medicare Bosbokrand Pharmacy ..................... 0137991444 Medicare Greenhills Pharmacy 2 Pharmacy .... 0114123461 Medicare Pharmacy ......................................... 0152970328 Medicare Pharmacy (Actonville) Pharmacy ......0114211671 Medicare Pharmacy (Retreat) Pharmacy.......... 0217128689 Medicine Square Pharmacy ............................. 0114756266 Medigate Dispensary Pharmacy ...................... 0216738824 Medika Pharmacy ..............................................0118114671 Medikist Pharmacy ........................................... 0333874032 Medikor Phy Pharmacy .................................... 0498421109 Medikruin Pharmacy ......................................... 0119544391 Medipark Pe Pharmacy .................................... 0458393188 Mediplus Pharmacy .......................................... 0182908083 Medley Pharmacy ............................................. 0213923126 Medpharm Pharmacy ....................................... 0333423390 Medport Pharmacy ........................................... 0333944240 Medvalue Zambezi Pharmacy .......................... 0128083962 Mega Square Pharmacy ................................... 0145922325 Megawatt Pharmacy ......................................... 0118005966 Melamed Phy Pharmacy .................................. 0125491139 Melopharm Pharmacy ...................................... 0219508934 Melrow Pharmacy ............................................. 0178112641 Menlopark Pharmacy ....................................... 0124607266 Merino Phy ........................................................049-892336 Messina Pharmacy ........................................... 0155340812 Metro Pharmacy ............................................... 0123270840 Metropolitan Pharmacy .................................... 0216378824 Mg Eksteen Pharmacy ..................................... 0137122181
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Hoppies Pharmacy ........................................... 0113621784 Hypermed Pharmacy ........................................ 0214341414 I Ian Robertson Pharmacy .................................. 0415811546 Ifafi Pharmacy .................................................. 0122591616 Infomed Broad Street Pharmacy ...................... 0313071215 Infomed West Street Pharmacy ........................ 0313071215 Irene Pharmacy ................................................ 0126675655 J Jabula Pharmacy .............................................. 0123233955 Jamaica Pharmacy ........................................... 0314098528 Jasmyn Pharmacy ............................................ 0132352255 Joal Pharmacy .................................................. 0519140933 John Forbes Pharmacy..................................... 0437222062 Joubert Pharmacy ............................................ 0132352154 Jurg Van Der Westhuizen Pharmacy................. 0588133041 Just Health Citigate Pharmacy ......................... 0313042028 K Kalahari Pharmacy ........................................... 0317670796 Kalapeng Burgersfort Pharmacy ...................... 0132317751 Kalapeng Burmed Pharmacy ........................... 0132317449 Kalapeng Denneboom ...................................... 0128054120 Kalapeng Greater Tubatsi Pharmacy ............... 0132317063 Kalapeng Lebowangamo Pharmacy ................ 0124402242 Kalapeng Mahube Pharmacy ........................... 0128400040 Kalapeng Mamelodi Crossing Pharmacy ......... 0128059231 Kalapeng Mankweng Pharmacy ....................... 0152677105 Kalapeng Pharmacy ......................................... 0123227794 Kalapeng Randpharm Pharmacy Midrand ....... 0118058688 Kalapeng Station Pharmacy ............................. 0123231238 Kalapeng Sunnyside Pavillion Pharmacy ......... 0124402244 Kalapeng Thaba Bosiu Pharmacy .................... 0136962126 Karen Park Pharmacy ...................................... 0125490863 Kark Pharmacy ................................................. 0176475852 Karoo Apt Pharmacy .........................................0498421118 Kassbell Pharmacy Bellville Pharmacy ............ 0219517690 Kem De Beers Pharmacy ................................. 0125465448 Kemgate Pharmacy .......................................... 0113912339 Kempston Road Pharmacy .............................. 0414531007 Kemtique Pharmacy ......................................... 0215591451 Keneilwe Pharmacy .......................................... 0127022440 Kenmed Pharmacy ........................................... 0215938479 Kensington Pharmacy ...................................... 0315647171 Kenton Pharmacy ............................................. 0466481229 Kenview Pharmacy ........................................... 0113337262 Kgabo Pharmacy .............................................. 0145653903 Khutsong Pharmacy ......................................... 0128014299 Kilburn Pharmacy ..............................................0117661165 Killarney Riveira Pharmacy .............................. 0116466163 Kim Kem Pharmacy .......................................... 0538333004 Kimberley Pharmacy (Nusa) Pharmacy ........... 0538313035 Kinross Pharmacy ............................................ 0176871147 Kirkmann & Wessels Pharmacy ....................... 0437434222 Kirknesspark Pharmacy ................................... 0126620094 Kirkwood Pharmacy ......................................... 0422300320 Kismed Pharmacy ............................................ 0123744541 Kloof Pharmacy ................................................ 0422731506 Kloof Pharmacy (Pe) Pharmacy ....................... 0422731506 Kloof Rd Pharmacy .......................................... 0116163435 Koppies Pharmacy ........................................... 0567771752 Korsten Pharmacy ............................................ 0414511738 Kosmos Pharmacy ........................................... 0176317000 Kramers And Flora Pharmacy .......................... 0123793185 Krishna Pharmacy ............................................ 0122521603 L La Femme Pharmacy ....................................... 0145921513 La Montagne Pharmacy ................................... 0128037655 Ladanna Pharmacy........................................... 0152930855 Ladismith Pharmacy ......................................... 0285511070 Ladysmith Pharmacy ........................................ 0366310648 Lagoon Pharmacy ............................................ 0319032828 Lambertsbaai Pharmacy .................................. 0274321133 Lancaster Pharmacy .........................................0118801196 Lautzlaan Pharmacy ......................................... 0184681230 Le Roux Pharmacy ........................................... 0122524125
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Contact a WeCare Pharmacy Near You Phadima Pharmacy .......................................... 0119050244 Pharma Kem (Strand) Pharmacy ..................... 0218544456 Pharmacentre Kyalami Pharmacy .................... 0114660922 Pharmacy @ Emba Pharmacy ......................... 0176317250 Pharmacy Plus Pharmacy................................. 0132318520 Phologo Pharmacy ........................................... 0123208280 Phomolong Pharmacy ...................................... 0145652322 Phy Express Pharmacy .................................... 0325512703 Pierau Pharmacy .............................................. 0319163112 Piet Muller Pharmacy ....................................... 0538311787 Plax Pharmacy ................................................. 0219062976 Plett Medicine Depot Pharmacy ....................... 0445332278 Port Nolloth Pharmacy ..................................... 0278518240 Porterville Pharmacy ........................................ 0229312121 Prieska Pharmacy ............................................ 0533532729 Protea PE Pharmacy ........................................ 0414512694 Protea Pharmacy (George) Pharmacy ............. 0448743124 Provincial Pharmacy ......................................... 0413737631 Q Queens Mall Pharmacy .................................... 0442720400 Quick Med Pharmacy ....................................... 0343264809 Quicksilver Pharmacy ....................................... 0119180731 R Randfontein Village Pharmacy ......................... 0114123310 Reichs Phy Pharmacy ...................................... 0026463202 Remedia Pharmacy .......................................... 0349809511 Rent-Med Pharmacy ........................................ 0866073940 Resevoir Hills Pharmacy .................................. 0312623411 Rhulani Med Depot Pharmacy ......................... 0127997384 Richmond Pharmacy ........................................ 0538327681 Ridderstraat Pharmacy ..................................... 0145965998 Ridge Terrace Pharmacy .................................. 0114766551 Rinaldo Pharmacy ............................................ 0315643722 Rink Street Pharmacy ...................................... 0415854346 Rissik Pharmacy ............................................... 0114920243 Riverdalse Pharmacy ....................................... 0287131089 Riverside Pharmacy ......................................... 0169761904 Riverview Pharmacy ......................................... 0355501465 Rock Cottage Pharmacy .................................. 0117947021 Roodeberg Pharmacy ...................................... 0218711034 Roodia Pharmacy ............................................. 0169712781 Roodt Pharmacy ................................................0568112118 Roschers Pharmacy ......................................... 0562124431 Rossiers Pharmacy .......................................... 0215930802 Rosslyn Pharmacy ........................................... 0125413368 Rustenburg Pharmacy ...................................... 0217888048 S Sanctor Pharmacy ............................................ 0414816812 Sandringham Pharmacy ................................... 0116406912 Sanurama Pharmacy ........................................ 0118522044 Scala Chemist Pharmacy ................................. 0216717076 Schoemansville Pharmacy ............................... 0122530305 Schuin Villa Pharmacy ...................................... 0413643566 Schweizer Pharmacy ........................................ 0539631321 Scott Street Pharmacy ..................................... 0343125367 Scottsville Pharmacy ........................................ 0333861029 Sea View Pharmacy ......................................... 0413782181 Secunda Pharmacy .......................................... 0176317236 Sederkem Pharmacy ........................................ 0274821226 Selgo Phy Pharmacy ........................................ 0113396912 Sentrakem Pharmacy ....................................... 0218726888 Shelley Beach Pharmacy ................................. 0393151865 Shepmed Pharmacy ......................................... 0317053908 Sibasa Family Pharmacy .................................. 0159631253 Simonstown Pharmacy ..................................... 0217862133 Six Pharmacy ................................................... 0543324501 Sj Boshoff Pharmacy ........................................ 0539480926 Skymed Pharmacy ........................................... 0333875832 Sollys Phy Pharmacy ....................................... 0325512386 Sonday's Pharmacy .......................................... 0219313256 Sonland Park Pharmacy ................................... 0164291100 Soshanguve Phy Pharmacy ............................. 0127900567 Spar Bluff Pharmacy ......................................... 0314661373 Spar Kieserville Pharmacy................................ 0144141239 Spar Marble Hall Pharmacy...............................0132611131
Spar Noord Pharmacy ...................................... 0537121283 Spar Northway Family Care Pharmacy ............ 0332872070 Spar Oregon Pharmacy .................................... 0126646193 Spar Whiteriver Pharmacy ............................... 0137500476 Spitskop Pharmacy........................................... 0514464081 Springbok Apteek Pharmacy ............................ 0184629744 Springbok Pharmacy Pharmacy ....................... 0216961532 St Lucia Pharmacy ........................................... 0355901612 Stanfin Pharmacy ............................................. 0177123251 Stanger Pharmacy ............................................ 0325511828 Steenberg Pharmacy ........................................ 0217017326 Stellenberg Pharmacy ...................................... 0219193520 Steps To Health Pharmacy ............................... 0217125050 Stipp Pharmacy ................................................ 0282611205 Stonebridge Pharmacy ..................................... 0315393263 Summerstrand Pharmacy ................................. 0415832128 Sun City Pharmacy ........................................... 0128140647 Sunford Pharmacy ............................................ 0315004278 Sunvillage Pharmacy......................................... 0145522162 Swaanstraat Pharmacy .................................... 0128004176 Syd Goldstein Pharmacy .................................. 0562124171 T T.M Winn Chemist/Apteek Pharmacy ............... 0333424218 Tafadzwa Phy Pharmacy .................................. 0113336910 Tahiti Pharmacy ................................................ 0118521368 Tamboerskloof Pharmacy ................................. 0214244450 Tambottie Pharmacy ......................................... 0186421808 Tasbet Park Pharmacy ..................................... 0136970471 Temba City Pharmacy .......................................0127176111 Terrace Pharmacy ............................................ 0119681060 Thakanyane Kwagga Pharmacy....................... 0127177006 Thakanyane Pharmacy ................................... 0127177006 The Dundee Trading Pharmacy ....................... 0342181683 The Family Pharmacy ...................................... 0127017272 The Medicine Chest Pharmacy ........................ 0415851800 The Medicine Shop Pharmacy ......................... 0123464318 Tirisano Pharmacy ............................................ 0127973046 Tlhapiso Pharmacy ........................................... 0118381245 Townsview Medisine Deport Pharmacy ............ 0116837008 Transfer Pharmacy ........................................... 0127972740 Trichardt Street Pharmacy ................................ 0123792600 Tsakane Pharmacy ........................................... 0117386327 Tshoane Phy Pharmacy ................................... 0127997232 Tuckers Pharmacy ............................................ 0112340161 Tugela Pharmacy ............................................. 0364481283 Tuine Rustenburg Pharmacy ............................ 0145333392 Tulbagh Pharmacy ........................................... 0232300150 Turf Pharmacy .................................................. 0114342104 Tuscany Glen Pharmacy .................................. 0219091428 Tuscany Pharmacy ........................................... 0145381620 Tyrone Pharmacy ............................................. 0116463818 U Ulundi Pharmacy .............................................. 0358700711 Umhlanga Medisport Pharmacy ....................... 0315611227 Umhlatuzana Pharmacy ................................... 0314032971 Umzimed Pharmacy ......................................... 0392590280 Unikem Pharmacy ............................................ 0219346580 Uvongo Pharmacy ............................................ 0393150040 V Vaalwater Apteek Pharmacy.............................. 0147553785 Valhalla Pharmacy ............................................ 0126542041 Van Der Walt Pharmacy ................................... 0163620612 Van Rensburg Pharmacy .................................. 0122524788
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Vegan View Pharmacy ..................................... 0114543701 Vigne Pharmacy................................................ 0282549565 Village Pharmacy .............................................. 0137551572 Village Square Pharmacy ................................. 0583031016 Villiers Pharmacy .............................................. 0588210771 VitaCare Koeberg Pharmacy ............................ 0215116131 Vitacare Kromboom Phy Pharmacy ................. 0216967880 Vitacare Plattekloof Pharmacy ..........................0219111044 Vredefort Pharmacy .......................................... 0569310015 Vredendal Pharmacy ........................................ 0272131183 Vryburg Pharmacy ............................................ 0539270281 Vrystaat Pharmacy ........................................... 0169762567 W Waterberg Pharmacy ........................................ 0154914194 Waterkloof .........................................................012-346882 Waterstone Pharmacy ...................................... 0218520186 Watson En Brink Pharmacy .............................. 0442722184 Weleda Pineslopes Pharmacy .......................... 0114672430 Welgelegen Pharmacy ..................................... 0215580056 Wes Krugersdorp Pharmacy ............................ 0116654702 Westcare Pharmacy ......................................... 0314020280 Westering Pharmacy ........................................ 0413602424 Westgate Pharmacy ......................................... 0213716110 Westham Pharmacy ......................................... 0315074978 Westport Pharmacy .......................................... 0215540052 Westville North Pharmacy ................................ 0312628172 Westwood Pharmacy ........................................ 0119184747 Wilderness Pharmacy ...................................... 0448770621 Wilgemed Pharmacy ........................................ 0114754707 Wilgers Pharmacy ............................................ 0128075182 Willows Pharmacy ............................................ 0514440978 Wilmar Pharmacy ............................................. 0349813922 Wisani Medical Pharmacy ................................ 0127000765 Witpoortjie Pharmacy ....................................... 0116646000 Wollies Apteek Pharmacy ................................. 0185962106 Wonderpark Pharmacy ..................................... 0125493349 Wooley Street Pharmacy .................................. 0396825349 X ......................................................................................... Y Yellowwood Pharmacy ..................................... 0314623104 Youngs Pharmacy ............................................ 0393172661 Z Zeerust Pharmacy............................................. 0186421558 Zetlers Pharmacy ............................................. 0214654217
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