Love Your Body

GLUTEN-FREE

Outsmart your CRAVINGS &

BALANCE your appetite

3 fabulous recipes

Wire your brainfor success

CHERISH YOUR BODY Cultivate more love

LIFESTRAW¨

FREE VOUCHER FOR R50inside on pg12

EAT MORE BLACKBEANS

CREATE ABUNDANCE

BAREFOOT RUNNING Making the change

RECIPES & GUIDELINES

Meet our supplier

your bodyLOVE

October 2014Offers valid from Wednesday 1 October until Friday 31 October ‘14. Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.

R15 (incl. VAT)

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PUBLISHER'S LETTER

Media reports and self-judgement

makes it hard to naturally love

everything about our bodies. Our theme

this month focuses on celebrating the body

through wellness practices and mindful

attention.

In this issue we look at what you need in your

shopping trolley to inspire a healthy life; we

focus on black beans and how versatile they

are; we delve into salt and whether or not it’s

good for you.

We remind you of the key vitamins and minerals you need in your diet; how to

run more effectively and set yourself up for success. As summer comes, there is

so much to celebrate and we go all out in preparation for everything warmer

weather has to offer.

This is the first month our magazine is for sale. Up until now we’ve always

distributed it for free but don’t worry, we’re giving the cover price right back to you

and more, with a voucher of R50 off any purchase made online. Simply purchase

a magazine and use the online shopping code on page 12. Online shopping is

not nearly as prolific in South Africa as in other countries and although we love

having you in our branches, when you are time strapped, shopping online is quick

and convenient.

Thank you for being such loyal readers and after this issue, I hope you have a

wholesome appreciation and love of your body.

Yours in wellness

Dr. Sean Gomes

Co-founder

WELLNESS magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith and do not research advertising claims. Kindly consult a professional should you have any doubt as to the efficacy of any claims made.

We are delighted to announce that the Wellness magazine is now on sale at Starke Ayres in Rosebank, Cape Town.

PUBLISHER: Dr. Sean Gomes

EDITOR: Robyn Wilkinson

[email protected]

EDITORIAL CONTRIBUTOR: Catherine Hayden

[email protected]

DESIGN & ILLUSTRATIONS:

Inge Smit, Lizanne Smit, Beth Hirsch

[email protected]

HEALTH ADVISOR & PHARMACIST: Felicia Rubin

DIETITIAN: Melissa Gomes

ADVERTISING & DIRECTORY ENQUIRIES:

Sue Dall, cell: 084 707 4477

[email protected]

MARKETING ENQUIRIES:

Anna Guerin

[email protected]

PRINTED BY: Paarl Media Paarl

EDITORIAL

ADVERTISING & MARKETING

®

STORE LOCATIONS

Wellness Warehouse KloofLifestyles on Kloof, 50 Kloof Street, Cape Town. 021 487 5420

Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200

Wellness Select Cape QuarterCape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 4707

Wellness Select PalmyraPalmyra Junction, Claremont, Cape Town. 021 671 2363

Wellness Select Wembley Square & Wellness Caf� WembleyWembley Square, Gardens, Cape Town. 021 461 3775, 021 462 1007

Wellness Select SeapointPiazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460

Wellness Select PlattekloofPlattekloof Village, Plattekloof, Cape Town. 021 558 7106

Wellness Select GardensGardens Shopping Centre, Mill Street, Cape Town. 021 461 2661

Wellness Warehouse PaddocksThe Paddocks, Corner of Race Course & Grand Boulevard, Milnerton, Cape Town. 021 551 6335

Wellness Warehouse GlengarryCnr. De Bron & Fairtrees Road, Vredekloof, Cape Town. 021 981 2099

Wellness Warehouse HelderbergHelderberg Centre, Somerset West

Wellness Warehouse WaterfrontShop 6105, Ground Floor, V&A Waterfront, Breakwater Boulevard, Cape Town. 021 418 0175

Wellness Support Office261 Bree Street, Cape Town

021 003 3552www.wellnesswarehouse.com

magazinehelping you live life well®

ON THE COVER:Crystal Tilman PHOTOGRAPHER: Julia Janse Van Vuuren Photography

OOOPS…In our September issue in our article Plant Peace we printed a picture of a Philodendron plant that’s unavailable in South Africa, we meant to include a picture for the Philodendron Selloum or Philodendron Xanadu variety.

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EAT WELL BETTY BAKES GLUTEN-FREE -After discovering a gluten-free diet cleared up her child’s asthma, Betty Bake masters her gluten-free cooking skills and shares some advice.

PASS THE SALT - Nicole Sochen clears up the confusion around whether salt is good or bad for you and gives us a round up of the different salts on offer.

WHEAT WONDER - There is so much bad press about wheat but use flour that’s been grown and milled in a wholesome way without pesticides and make up a batch of nutritious bread rolls.

BLACK BEAN BRILLIANCE - These feisty, protein filled black beans show their versatility in 3 recipes including veggie burgers, dessert brownies and bean sauce.

BE WELL 4 KEY VITAMINS - Optimise the way your body functions by getting enough of 4 key vitamins: Magnesium, Iron, Vitamin B12 and Vitamin D.

GLUTEN-FREE FAMILY - Food sensitivities can create a host of unpleasant symptoms and conditions. Sheryl Stevens spent 10 years trying to work out what was making her son ill.

LIVE WELL EARTH LOVE - Count the ways you can connect with the earth. Plant a colour- coded flower garden, attract ladybirds and recycle your eggshells. MOVE WELL NATURAL BORN RUNNER - Barefoot running is a movement that’s catching on. We look at making the transformation and what the difference is.

LOVE WELL WIRE YOUR BRAIN FOR SUCCESS - A growing body of interesting research and ‘enlightened’ studies look at the brains crucial role in creating our reality.

CHERISH YOUR BODY - Television sport’s anchor and fitness enthusiast tells us how she made peace with her body and lost 15 kilo’s in the process.

LOOK WELL 3 TIPS FOR GLOWING SKIN – Be proactive about cultivating a glowing skin. Start with 3 practices that include the right cleansing routine, a facial massage and a calming breathing technique.

OUTSMART YOUR CRAVINGS – Having cravings is not a weakness – it’s completely natural and affects everyone. Follow our 10 tips and suggestions to balance your appetite.

REGULARS Editor’s Choice - Products we love Meet our supplier - LifeStraw brings us innovative water filter solutions Vondis – Care for your pet as you care for yourself Journey through the Karoo to Graaf Reinet. Book Reviews – celebrates the life of B.K.S Iyengar Things you didn’t know -About gluten freeVOUCHER INFORMATION -Turn to page 12 to get your free R50 voucher.

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EVENTS & happenings

WORLD SIGHT MONTH October October is world sight month and time to draw attention to the fact that 39 million people across the world are blind. What’s more, as much as 80% of all visual impairment can be avoided or cured. Orbis is a global non-profit organisation working in developing countries to reduce preventable and treatable blindness and visual impairment. They have an African branch active in South Africa, Zambia, Cameroon, Ethiopia and Ghana. Orbis funds programmes to improve paediatric eye health. For more information on Orbis Africa visit www.orbis.org.za.

PINOTAGE ON TAP 11 October Diemersfontein celebrates their 10th anniversary with the ultimate Wine Festival. Get your tickets at Computicket, there won’t be any at the gate.

GUN RUN 12 October The 2014 Gun Run has options for everyone in the family. Choose from 21km, 10km or 5km. Enter online at www.thegunrun.co.za

MEDITATION AND WILDERNESS TRAIL 13 to 17 October Join Tibetan Buddhist Nun Ani Tsondru for a women only 5-day wilderness trail in the Umfolozi Game reserve. Explore the meeting of inner and outer worlds through camping in the wilderness. Email [email protected]

WINE ON THE RIVER FESTIVAL 17 to 19 October 2014 This outdoor spring wine festival is on the banks of the Breede River with more than 300 wines, from over 40 wineries. Tickets available at Webtickets.co.za

FRESHLYGROUND AT ROCKTOBER 18 October 2014 Club Vaudeville includes The Rockerfellas, DJ Prophet and the Lovely Ladies of Black Orchid Burlesque. Tickets available at Webtickets.co.za

FREE YOGA CLASSES AT CAPE QUARTER SQUARE 21 October - Free yoga from Yogalife at the alfresco quad at Cape Quarter. To book your space email [email protected]

POETRY FESTIVAL MCGREGOR 24 to 26 October For a full programme of Poets attending, go to www.temenos.org.za/blog. Tickets available at Computicket

CAPE CLASSIC 31 October to 2 November Starting at Montagu, this 3 day road cycling event stretches over 380 km, and spans magnificent riding routes. Enter via www.capeclassic.info

If you have an interesting event or happening you would like us to publish send it well in advance to [email protected]

BREAST CANCER MONTHBreast cancer is the most common cancer amongst women. Global incidence shows 1 in every 8 women. But catch it at early stage one, (less than 1cm) there is a 98 % chance of survival. To safeguard against breast cancer, consider these three interventions:

1. HAVE A MAMMOGRAM - Most medical schemes cover one mammogram per year as part of a preventative benefit. See if yours does.

2. HAVE A BRCA GENE TEST - Dr Ali Hamdulay from Metropolitan’s health division, says: “The BRCA1 and BRCA2 genes are most susceptible to breast cancer, and women who inherit a mutation of one of these genes are at greater risk. Some medical schemes cover a BRCA gene test from your insured or day-to-day benefits. If you have a higher-than-normal risk (for instance, an immediate relative was diagnosed with breast cancer), find out if your policy covers this test.”

3. HAVE A CLINICAL BREAST EXAMINATION - Although most women can perform breast examinations themselves, a professional will be more thorough. Many medical schemes will cover clinical breast examinations.

T: (021) 794 1207E: [email protected]

OCTOBER IS BREAST CANCER ANDOSTEOPOROSIS AWARENESS MONTH

Get 20% OFF your Mammogram& Bone Density Scan

A state-of-the-art, dedicatedbreast and bone imaging centre

• 3D Digital Mammography• High Resolution Breast Ultrasound

• Image Guided Breast Biopsy• Bone Density Scanning

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EDITOR’S CHOICE

Selected items not available at all stores. Items not listed at a particular store can be ordered for you or bought online at www.wellnesswarehouse.com

Perfect Skin Bronzing powder from Dr Hauschka comes in a nifty compact. It’s a completely natural product that makes your skin ultra smooth and flawless. Ingredients like silk, anthyllis, witchhazel and sage contour and smooth the complexion. Dr Hauschka makes certified organic cosmetics free from synthetic fragrances and preservatives. They are also free from mineral oils, parabens, silicone and PEG. Dr Hauschka Bronzing Powder R460

Smooth Choice Treat your body with this amazing blend of Açai berries packed into a smoothie. It’s not only highly satisfying but is filled with anti-oxidants and nutrients. If you need some great sustenance on the run, the highly nutritious Amazoo Açai will keep you going. Amazoo Açai Smoothie R33.99

User-Friendly Nutribullet Making smoothies and juices can be messy and labour intensive. What’s amazing about the Nutribullet is its fabulous design that makes it so easy to clean and use. It’s compact, doesn’t take up much space and has various functions for juicing and blending. It even grinds spices. Nutri Bullet Blender/Juicer R1995

Balancing Bath Relaxing in a bath infused with a combination of oils from Beautiful Earth is highly soothing. Essential oils like Geranium, Rosewood, Sandalwood & Ylang-ylang is designed to cleanse and balance the skin while the intense fragrance stills the mind and regenerates the spirit. Beautiful Earth Bath Milk R59.99

Super skin Something about Sassui moisturisers is very special. Not only are they therapeutic but they’re natural and rejuvenating. The Frankincense & Juniper blend helps heal acne scars and even out skin tone. I love the way my skin reacted and can highly recommend this range. Sassui Frankinsence And Juniper Moisturiser R229

Naked Soap These 100% pure artisan soaps have been consciously created with responsibly sourced and totally eco-friendly ingredients made from scratch. The Jasmine and Black Pepper variant is stimulating, smoothing and balancing. Naked Soap R39.99

There is no ’supposed to be’ in bodies. The question is not size or shape or years of age, or even having two of everything, for some do not. But the wild issue is, does this body feel, does it have right connection to pleasure, to heart, to soul, to the wild? Does it have happiness, joy? Can it in its own way move, dance, jiggle, sway, thrust? Nothing else matters. ~ Dr. Clarissa Pinkola Estes

Celebrate Your Body Being in tune with my body increases my chances of walking with delight along mountain paths for decades to come Jenny Louw

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SASSUI PRODUCTS ARE ENTIRELY HANDMADE WITH GREAT CARE AND LOVE, GIVING YOU THE BEST NATURE HAS TO OFFER.

CONTACT SASSUI FOR A LIST OF ALL OUR PRODUCTS

Leozette RoodeBlogger Leozette Roode shared these pics of the Tastes Beautiful event at Kloof with her Twitter fans:

COMMUNITY views & news

EMAIL Let us know what you enjoy most in this issue of Wellness magazine. We might interview you for our community page! [email protected]

WIN! Don’t forget our #WellnessWednesday Facebook giveaways

For more wellness news and special offers sign up online at www.wellnesswarehouse.com/newsletters

‘I could not put my first copy of Wellness magazine down. I am

planning a trip to Grabouw this weekend to give my mother her own

copy. She loves gardening but I think she could learn more about

planet-friendly and organic approaches from Wellness. I am so, so,

super excited to start a healthier, happier lifestyle with the help of

Wellness Warehouse and Wellness magazine.’

Farron, 26, is a voice-over director from Cape Town.

We asked her a few questions about herself.

How do you live life well?

I recently discovered that healthy eating, regular exercise and a smile

make life that much more awesome. I’ve lost 26kg since April 2013.

A diet alone would not have made that possible. A lifestyle change, a

positive attitude and time to express myself creatively has given me

the gift of a balanced and happy way of living!

What was your favourite story in the last issue of Wellness magazine?

‘Healing through Cancer’ by Kathy Brüggeman truly opened my eyes.

A dear family friend was recently diagnosed with cancer. I always

thought it was a ‘fate’ disease. That is, if you’re meant to get cancer

you’ll get it. The article showed steps to prevent. As a result I’ve made

some new lifestyle changes and I’m sharing my new knowledge with

friends and family.

WINNING LETTER

join in the conversation!

shop wellnesswarehouse.com Visit wellnesswarehouse.com to shop for all your favourite wellness goodies. Remember to use the voucher code #loveyourbody when you check out to redeem your voucher.

Voucher code valid for October only.

Nava wrote:“I received my juicer this morning, and was very touched to get your personal note & the box of vanilla rooibos tea! That was very considerate. Thank you so much”

Anna Laval wrote:“Thanks for the lovely service, - my parcel arrived in good shape, will be in contact as soon as my supply runs low again!”

FEEDBACK FROM OUR ONLINE SHOPPERS

R50 OFF YOUR NEXT ONLINE PURCHASE

helping you live life well12

JUST SPROUTED

SproutsWe use six kinds of super-nutritious sprouts: alfalfa, mung bean, lentil, broccoli, purple kohlrabi and Japanese radish

No dairy. No GMOs. No gluten. No soya. No sugar. No preservatives. Plenty of goodness, made with love for you by Wellness. Proudly local and lekker.

Only available at Kloof Café.

MicrogreensMicrogreens are packed

with vitamins and antioxidants. Your body wants you

to eat them!

Ostrich PattyThe free range ostrich we use to make our juicy burger patties comes from the wide

open spaces of the Klein Karoo

R78

Want to go low-carb or gluten free? The Bunless way of life is for you. Each Bunless Ostrich Burger we make is carefully nestled on a bed of green goodness.

helping you live life well

We are very proud to introduce LifeStraw® as one of the offerings at Wellness Warehouse and are especially proud of the way they combine business with social responsibility. LifeStraw® is a range of water filtration products from Verstergaard, a Swiss-based company committed to improving water quality for health and wellbeing. They make sure that every time anyone buys a LifeStraw® water filter a child in Africa will receive clean water for an entire school year.

MEET OUR SUPPLIER

LIFESTRAW

integrative healthbewell

Forbes stated LifeStraw¨ is “one of the ten things that will change the way we live.” "

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LifeStraw is a truly groundbreaking product in that it filters water

extremely effectively. They have won multiple awards across many categories. Time Magazine awarded them ‘Best Invention of the Year’ in 2005 while Saatchi & Saatchi gave them the Award for ‘World Changing Ideas’ in 2008. Esquire called LifeStraw® the ‘Innovation of the Year’. Their accolades are widespread.

The science behind LifeStraw®

Backed by serious research in international labs and extensive testing in the field, LifeStraw® products have been distributed to nearly every major international humanitarian disaster since 2005 and in broad public health campaigns in the millions.

The same high-tech design used in places like Haiti, Pakistan, Peru, Kenya, Indonesia, DR Congo, South Africa, Mexico, and Bangladesh is now available for consumers.

Well tested LifeStraw® exceeds the criteria of the ‘highly protective’ category for microbiological performance as define in WHO’s 2011 ‘Evaluating Household Water treatment Options:

• Health-based targets and microbiologic performance specifications.

• Complies with the United States Environmental Protection Agency 1987 Guide Standard and Protocal for Testing Microbiological Water Purifiers.

• Uses raw material which are United States Food and Drug Administration Compliant.

• Tested for efficacy to claims by SABS.• Tested by the national Department of

Health in South Africa.



SPREADING THE LOVEFor each LifeStraw® sold, one school child in the developing world receives clean water for an entire school year.

• A comprehensive programme to improve school water quality results in a nearly 50% reduction in diarrheal illness.

• Safe, clean water in schools results in a 42% reduction in absenteeism.

• In many developing countries school-age girls are tasked with gathering water; with this burden reduced, they are able to spend more time in school

learning.

Excellent filtration - It removes:• Bacteria• Viruses• Protoxoan parasites• Filters particles larger than 0.2

Microns

So easy • No electrical power, batteries or

replacement parts needed• No running water or piped-in water

supply required• No lifetime indicator (product is

functional until water can no longer pass through the filter)

CHOOSE FROM 3 FABULOUS PRODUCTS

LIFESTRAW® PERSONAL - PORTABLE WATER PURIFIER

1000 liters of clean water in your pocket

The LifeStraw® Personal is an award-winning personal water filter, designed to provide safe, clean drinking water in any situation. The lightweight filter is ideal for hiking and camping, travel, emergency preparedness and survival. It makes contaminated or suspect water safe to drink.

Specifications • Filters at least 1,000 liters of water • Weighs only 54 grams • Removes approx. 99+% of

waterborne bacteria• Removes approx. 99+% of

waterborne protozoan cysts• Reduces turbidity by filtering particles

of approx 0.2 microns• BPA Free and contains no chemicals• Uses no batteries or moving parts

LIFESTRAW® GO

Safe, purified water on the go

LifeStraw® Go incorporates award-winning technology into a durable water bottle. Simply scoop water from a river or pond, screw the lid on, and sip clean water through the mouthpiece.

Specifications • BPA-free water bottle• Flip-top bite valve• Carabiner for attaching to your

backpack• Removes bacteria, protozoan

parasites and turbidity from contaminated water

• It has no aftertaste as it contains no iodine or iodinated resin chemicals, and is BPA-free

• Filters up to 1,000 liters (264 gallons) of water

• Removes approx. 99+% of waterborne bacteria

• Removes approx. 99+% of waterborne protozoan parasites

• Reduces turbidity by filtering to 0.2 microns

• Lightweight

LIFESTRAW® HOME

Safe, purified water in your home

LifeStraw® Home is ideal if your local water is poor quality. It’s also great as a disaster response for households or emergency accommodationcentres.

Specifications • Compliant with stringent WHO and

US-EPA standards and uses raw materials which are US Food and Drug Administration compliant

• Has a capacity of 18 litres and ensures immediate access to purified water from the 9 litre built-in safe storage container

• Turbidity, removes suspended particles larger than 0.02 microns

• Removes chlorine and trace chemicals from household water

• NO electrical power, batteries or replacement parts

• Requires NO running water or piped-in water supply

• Uses no chemicals for filtration• Has extremely long life of 4500 Lt • Lowest cost per litre of water

compared to other bench filters• Replacement filters are available

LOVE IN ACTION When you purchase any type of LifeStraw® filter, part of the funds are used to distribute institutional purifiers to schools in Africa. LifeStraw® Community is designed to deliver clean, safe water to school children by removing waterborne pathogens and dirt commonly found in source water.

In 2013 and 2014 LifeStraw® are running a programme in Kenya, one of the top 10 countries in the world with the largest population of people without access to safe, clean water. They chose this area because only 37% of Kenyan schools have access to safe, clean water within 200 meters of the schools grounds.

Over 40 full time employees are based in the Western Province of Kenya for this purpose. They will reach schools in Bungoma, Kakamega, Vihiga and Busia counties in Western Province. Large-scale distributions begin in October 2014 where the programme will be available for public viewing through mobile monitoring systems uploaded into a GIS database. LifeStraw is partnered with the Rotary initiative for Clean Water and Sanitation under the Relate fundraising initiative. Look out for the Relate bracelets in store, complimentary with each LifeStraw product.

My career as a blogger began when my daughter was diagnosed with

asthma. She was just three when she started getting sick more and more often. Simple colds would turn into serious chest infections. After quite a few visits to doctors she was diagnosed with childhood asthma and prescribed medication. But tablets and asthma pumps didn’t really help. She would cough and cough all night and none of us could sleep; it was like having a new born baby all over again.

Each time we told the doctor he’d simply increase the dosage of one of her medications. When I asked him why she’d suddenly developed asthma at age three without having had any breathing issues before, his answer was ‘it happens’. He said that in his opinion she may or may not outgrow the asthma and that she may even have it into adulthood. This was very hard to accept.

At this point I was incredibly frustrated by what I felt was a lack of answers. It just didn’t make sense that my child, who had been a perfectly healthy baby and toddler, was now so ill.

healthy foodmarketeatwell

16 helping you live life well

BETTY BAKES GLUTEN-FREE

Bernice Griffiths tells us how her daughter’s diagnosis with gluten sensitivity started her own personal wellness - and blogging - journey

I realised that what you put into your body makes a huge difference to your health."

Look for recipes on Betty Bake’s blog: www.bettybake.co.za

CHEESY CAULIFLOWER PIZZA BASE

TOP 5Bernice’s top five gluten-free staples are:1. Gluten-free flour mix2. Organic cacoa powder 3. Organic coffee beans4. Chia seeds 5. Coconut oil for cooking

and baking

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Betty Bake’s Shopping List:

www.wellnesswarehouse.com

Wellness Organic Cacao Powder 200g R94.99Wellness Organic Coconut Oil for cooking and baking 500ml R115 Wellness Gluten-free Plain Flour 500g R36.99

Wellness Organic Coffee Beans 250g R54.99Wellness Organic Raw Chia Seeds 200g R103

Bernice’s pantry is always stocked with these must-haves.

• Coconut oil for cooking and olive oil for salad dressings (the olive oil is not to be heated)

• Seeds – sunflower, pumpkin, flax• Nuts – almonds, cashews, pistachios• Garlic• Chia seeds (for breakfasts and

desserts)• Gluten-free flour mix • Dark chocolate• Cacoa powder• Coffee beans • Great fresh seasonal produce,

organic wherever possible

• Dried organic chickpeas• Dried organic beans• Fresh herbs from the garden• Canned organic beans and

chickpeas as late night stand-by’s• Gluten-free, organic oats• Homemade stocks stored in the

freezer• Organic, hormone-free Greek yoghurt• Raw honey• Coconut sugar• Dates• Raisins• Lots of organic spices

After several months of her doctor adjusting the dosages of her medication and it having no effect, I’d finally had enough. I asked the doctor if we could do some allergy tests. To my amazement they all came back normal.

I decided to take charge of the situation. I thought about what had changed in our lives over the last year or so – if anything – that might have contributed to my little girl getting sick. After much thought I realised the biggest change we’d gone through as a family was my daughter starting pre-school. And along with pre-school came her very first lunchbox. Like most moms I sent her to school with a sandwich and she was now eating 2-3 sandwiches a week. This was something she’d never done before. I took her off all wheat/gluten and dairy immediately. From that moment on she ate only natural foods: veggies, fruit, salads, and free range meat. She started getting healthier and stronger.

Once her symptoms had cleared up I tried introducing one item of food we thought she might be allergic to at a time. I’d give it to her for a few days before adding another food

so I could pick up a possible reaction. As I suspected, wheat and other gluten-containing foods seemed to be causing her problems. When she ate them I noticed her cough and breathing problems would reappear.

This was the first time I realised that what you put into your body can make a huge difference to your health. After several more months of elimination I found that corn was also causing a reaction so I removed that from her diet. My husband was closely involved in the process, too, and as our daughter’s diet changed so did our diet as a family.

This was how I became ‘Betty Bake’. With different ingredients, I had to cook differently. At the time there was very little awareness of gluten-free living and cooking for food sensitivities, so I often created my own new recipes. My husband encouraged me to share the recipes I’d created on a blog to help other moms in the same situation. Many people have asked over the years why my blog is called ‘Betty’ Bake when that’s not my name. It’s simple really – ‘Bernice Bake’ doesn’t rhyme! C

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PASS THE SALTGood salt, bad salt? In general, health advice warns against salt. Yet, salt is actually good for you, it’s all about having the right amount for your body and choosing an unprocessed variety. We ask Nicole Sochen to clear up the confusion and give us a round up of the different salt on offer.

By Nicole Sochen

All varieties of salt are made up of 98 percent sodium chloride – the same chemical used in life-saving saline drips - the choice is yours to use either natural or ‘processed’."


did you know?Typical table salt can contain up to 2.5 % of chemicals from processing and anti-caking agents.



Universal Vision Himalayan SaltFine and Course 1kg R49.99

Good Life Organic Indian Black Salt 110g R26.99

Maldon Sea Salt Flakes 250g R64.99

One of the world’s most abundant natural resources, salt has been

used for centuries for its preservative and flavouring qualities. This natural mineral is made up of two elements – sodium and chloride. It occurs naturally in the sea but can also be mined from salt mines on land. Most South Africans will remember Cerebos Iodated Table Salt as a staple in their childhood kitchens. These days it’s easy to get confused with the many salt varieties and brands on offer. Here are some facts to help you decide which best suits your needs.

The health benefits of salt• Stabilises irregular heartbeats • Is essential for the regulation of blood

pressure in conjunction with water• Good for the brain • Helps balance acidity • Balances blood sugar levels

(important for diabetics) • Provides energy for the cells• Helps nerve cells communicate and

process information• Helps the digestive system absorb

nutrients from food• Helps clear the lungs of mucus and

phlegm (helpful for those with asthma and cystic fibrosis)

• Is a natural anti-histamine• Helps with muscular performance and

prevents muscle cramps• Boosts metabolic function • Replenishes electrolytes that facilitate

electrical communication between cells

• Improves connective tissue health in the organs

• Regulates stress hormones noradrenaline and adrenaline

Salt deficiencies Doctors and dieticians regularly advise us to restrict our sodium intake to no more than 1 500 milligrams (your body rarely needs more than 500 milligrams daily). While high blood pressure, strokes and kidney disease have all been associated with excessive salt intake it is important to note that this advice is generally directed at those who eat a lot of processed foods.

At the same time an increasing number of people are becoming ill because of severe salt deficiencies. Tell-tale signs that you have too little salt in your diet include:

• Heartburn• Infections• Stomach ulcers• Poor nutrient uptake• Weaker bones• Weak fingernails• Thinning hair• Swollen ankles and all round

puffiness• Increased insulin resistance

Different types of salt

IODIZED TABLE SALT

This is probably the most common type of salt and is generally used to fill your saltshakers at home. The term ‘iodised’ refers to the fact that most salt manufacturers fortify the salt with the mineral iodine. This has an anti-microbial effect that protects us from food-derived sources of salmonella, e-coli and helicobacter pylori, and is also essential for guarding against certain iodine-related diseases like hypothyroidism (an underactive thyroid).

SEA SALT

Made using evaporated seawater this variety generally has larger and coarser crystals than table salt. It is harvested in a number of places around the world. Celtic sea salt is harvested using a 2 000-year-old method from the Celtic Sea in Brittany, France. Fleur de sel (flower of salt) is harvested in the same region by manually scraping the top layer off the salt before it sinks to the bottom of a large salt pan. It is considered to be one of the highest quality sea salts and is one of the most expensive.

HIMALAYAN PINK SALT

Harvested in the foothills of the Himalayan mountain range this is basically fossilised sea salt. Its pink colour is from its mineral content, particularly iron. It is considered healthier and more pure than regular salt.Wellness Warehouse stocks a variety of Himalayan salt products including the Himalayan Crystal Salt, Nature’s Choice and the Wellness brands.

BLACK SALT

Also known as Kala Namak, black salt is actually a pinkish-grey colour. Mined in India it has a strong sulphuric smell and is commonly used to spice food in Southeast Asia. Vegan chefs popularly use it for its ‘eggy’ flavour.

Wellness Warehouse stocks Good Life Organic – Kala Namak.

MALDON SALT

For more than 200 years a company in Essex in the U.K have been cultivating these large, jagged, pyramid-shaped crystals. Maldon salt has a crisp, bright taste that makes it popular with chefs worldwide.

View our full range online

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ROCK SALT

Also called halite this naturally occurring element is sourced from buried ocean beds. It’s unprocessed (no additional chemicals or additives) and has a high mineral content – with 84 of the 92 trace minerals necessary for the human body to function. What’s more, the minerals are found in colloidal form, which means they are small enough for cells to absorb them easily. Rock salt helps stimulate the appetite and improve digestion. It can be ground up for use on food; dissolved in water to provide the body with vital minerals; used as a gargle for sinus problems or as a skin scrub.

HERBAL SALT

This is a blend of sea salt and dried and crushed herbs – several of which can boost the immune system, aid in digestion and promote health and healing for the whole body.

Wellness Warehouse stocks Nature’s Choice and A.Vogel herbal salt.

PICKLING SALT

Generally used in brines to pickle foods - the lack of additives (regular table salt has anti-caking agents and iodine) keeps the liquid from clouding.

KOSHER SALT

Commonly used to prepare kosher meat, it has a milder flavour, no additives and larger, irregular-shaped and coarser crystals than regular salt.

LOOK OUT FOR HIDDEN SALTAn investigation by a consumer report company analysed sodium levels in various processed foods and had some surprising results.

• 1/2 cup of cottage cheese had 360mg (twice the amount found in 28grams of potato chips)

• 1/2 cup of a popular ‘heart friendly’ pasta sauce had 430mg

• One whole-grain bagel had 440mg

• A pancake mix had 200mg per pancake

• A raisin-bran cereal had 230-350mg per serving

• 1 cup of vegetable juice had 480mg

• Soy sauce had about 1,160mg per tablespoon

• Regular chicken bouillon had 1,100mg per packet

A.Vogel Herbamare 125g R41.99Trocomare 125g R39.99


WHEATThere is so much bad press about wheat, and rightly so, the wheat we get in most of the breads and pastries sold at local supermarkets is highly processed. But eat wheat that’s been grown and milled in a wholesome way without pesticides and chemicals and it can be nutritious and healthy.

WONDER

sponsored recipeeatwell

If you love your bread rolls and aren’t willing to eliminate them from your diet, make your own using healthy flour that’s milled in a natural way.

"

INGREDIENTS

1 CUP FLOUR

2 TABLESPOONS DRY YEAST

3 TABLESPOONS XYLITOL

1 TEASPOON SALT

4 TABLESPOONS BUTTER

1 ½ CUPS MILK HEATED JUST BEFORE

BOILING

3 CUPS FLOUR ½ WHITE AND ½

WHOLEWHEAT

did you know?Today’s wheat may be dangerous because it elevates blood sugar levels, leading to insulin spikes that cause inflammation and excess belly fat. By eating some form of wheat morning noon and night, you are likely to put on weight and make yourself susceptible to inflammatory diseases and ailments like heart disease, diabetes, fatigue, acne, arthritis, IBS and even dementia.

BIO-WHEAT

STONE GROUND UNBLEACHED NATURAL FLOUR

™

AT BIO-WHEAT FLOUR WE PUT THE HEALTH AND WELLBEING OF

PEOPLE FIRST...BIO-WHEAT IS THE NATURAL,

HEALTHY CHOICE.

IT’S A WAY OF LIFE

Produced on a 5th generation family farm in the wheat-growing area of the Overberg in the Western Cape, Bio-Wheat Flour promises to have nothing added and nothing removed.

Our range consists of Coarse White and Brown Flour, Cake, Rye and Wholegrain

Flour, Bran Flakes and Whole Wheat Berries.

FOR BAKING THAT IS“A SLICE ABOVE THE REST”

CHOOSE BIO-WHEAT FLOUR

sponsored recipeeatwell

According to cardiologist Dr. William Davis, the vast majority

of wheat grown and harvested today barely resembles the real wheat early generations ate. Over the years, wheat has been genetically modified to produce high-yield crops. Although this largescale form of growing allows more people to be fed, it has resulted in a ‘super carbohydrate’ wheat plant that’s causing far-reaching health problems.

Davis points out that modern wheat is a highly addictive complex carbohydrate since it contains a protein called gliatin - this has the same effect on brain receptors as opium. Gliatin stimulates the appetite, creating incessant hunger and cravings for more wheat products and refined carbs.

If you love your bread rolls and aren’t willing to eliminate them from your diet, make your own using healthy flour that’s milled in a natural way. Here’s an easy recipe for the most delicious bread rolls. One caution though, make them the day you plan to eat them as they only keep for two days.

BREAD ROLLS

Makes 16Preparation time: 45 minutesCooking time: 20 minutes

1. Put 1 cup of flour into a bowl with yeast, xylitol, salt, butter and milk.

2. Mix well. 3. Add the 3 cups of combined flour

mixture4. Sprinkle a small layer of flour on a

bread board and knead the dough together using your hands.

5. Cover with a cloth and leave it in

a warm place to rise for 15 to 20 minutes

6. Roll out your dough on a floured surface until it is about 2 ½ cm high.

7. Take a drinking glass and dip the top of the glass in flour.

8. Use the glass to push out circle shapes

9. Grease a baking tray and place each circle evenly on the tray.

10. Leave them in a warmish place once again to rise for another 15 to 20 minutes

11. Bake at 180 degrees for 20 minutes or until golden brown.

BIO-WHEAT™ flour is stone ground; a process in which the wheat is ground slowly between the stones without exposing it to excessive heat. This means it retains its nutrition, vitamins, wheatgerm and fibre. In essence, stone ground promises nothing added or removed.




Black beans, also sometimes called Turtle beans, are fabulous for the

digestive tract and colon. They have a high ‘indigestible fraction’ and the perfect mix of components to produce butyric acid in the colon. This acid helps keep the digestive tract functioning properly.

ASIAN BLACK BEAN SAUCE

Prep time: 7 minutesCooking time: 20 minutesServes: 2

For the tastiest addition to quinoa, roasted veg, rice noodles or potato, make a pan of Asian Black Bean Sauce. Ginger root and

crushed red pepper give it oodles of flavour and it’s easy to make because everything goes into one pan.

1. Put all the ingredients in a saucepan and heat it until it boils.

2. Reduce the heat, and leave it uncovered to simmer for 20 minutes.

3. For a smoother consistency, pulse or blend the beans.

BLACK BEAN BROWNIES

VEGAN AND GLUTEN FREEPrep time: 5 minsCook time: 25 minsServes: 12

Don’t tell anyone you’ve used black beans to make these brownies, well, not until they have tasted them. These are vegan, gluten-free, healthy, easy and delicious.

INGREDIENTS

1 LARGE CUP OF COOKED BLACK BEANS

1 TABLESPOON LOW-SODIUM SOY SAUCE OR

BRAGGS AMINO LIQUIDS

1 TEASPOON GRATED PEELED GINGER ROOT

1/2 TEASPOON GRATED ORANGE RIND

1/8 TEASPOON CRUSHED RED PEPPER

1 GARLIC CLOVE, MINCED

BLACK BEAN BRILLIANCEKeep these feisty, protein filled black beans on hand. See how versatile they are with 3 recipes including veggie burgers, dessert brownies and bean sauce.

Research links regular consumption of beans to a lower risk of Type 2 Diabetes, many types of cardiovascular disease, and several types of cancer.

"

1. Preheat oven to 180 degrees.2. Grease a standard muffin pan with

space for 12 muffins. 3. Rinse and drain your black beans well. 4. Prepare your flax egg by combining

flax and water in the food processor. Pulse gently then leave to stand for a few minutes.

5. Add remaining ingredients and puree for about 3 minutes or until it is very smooth.

6. If it seems a little thick, add a little water and keep pulsing. Your mixture should be able to run slowly out the bowl but it shouldn’t be runny.

7. Spoon the batter into the muffin holes and pat down the tops with the back of a spoon. Sprinkle with nuts.

8. Bake for about 20 to 25 minutes, you will know they are done when the edges pull away from the sides.

9. Once cooked, let them cool down before you take them out the pan. The insides will be gooey and moist. Keep them in a sealed Tupperware container.

BLACK BEAN PATTIES

Prep time: 15 minsCook time: 10 minsServes: 6

1. Put aside half the beans. Then place all the ingredients into a food processor (except the garnishing). Process for about a minute, until all the ingredients start sticking together. Add the remaining beans and mix them in gently. Leave the mixture to sit for about 20 minutes. This helps the flavours blend together.

2. Divide the mixture into 6 even portions. Shape each one into a burger size patty.

TO FRY: Heat the coconut oil until very hot on a pan. Place about 4 patties into the pan at a time and cook for about 5 minutes each side.

TO BAKE: Heat oven to 180 degrees. Put your patties on a baking sheet and bake for about 15 minutes.

Serve with avo, sprouts and tomato salsa

TIP: Patties break easily so flip them carefully.


25

INGREDIENTS

INGREDIENTS

1 ¾ CUPS COOKED BLACK BEANS, WELL

RINSED AND DRAINED

2 LARGE FLAX EGGS (2.5 T FLAXSEED

MEAL + 6 T WATER)

3 TABLESPOONS COCONUT OIL, MELTED

3/4 CUP RAW CACOA POWDER

1/4 TEASPOON SEA SALT

1 TEASPOON PURE VANILLA EXTRACT

½ CUP XYLITOL

1 ½ TEASPOONS BAKING POWDER

TIP: Top with crushed nuts of your choice like

walnuts, almonds or pecans.

1½ CUPS OF COOKED OR TINNED BLACK

BEANS

1/3 CUP SPRING ONIONS

¼ CUP DRY RYE BREAD CRUMBS

¼ CUP CORN

¼ CUP CHOPPED ROASTED RED PEPPER

1 EGG WHITE

2 TABLESPOONS CHOPPED FRESH BASIL

1 TEASPOON ONION POWDER

1 TEASPOON DRIED OREGANO

½ TEASPOON BAKING POWDER

½ TEASPOON HIMALAYAN SALT

½ TEASPOON GROUND CUMIN

½ TEASPOON BLACK PEPPER

2 TABLESPOONS COCONUT OIL FOR

COOKING

TO GARNISH: AVOCADO SLICES; SALSA

BLACK BEANS


Earth Products Organic Turtle Beans 500g R51.99

did you know?Brazil, along with India, grows

more black beans than any

country in the world. That’s

probably why beans have

an exclusive place on the

Brazilian Food Pyramid and are

recommended as their own

unique food group. The country’s

2006 Food Guide for the

Brazilian Population recommends

that beans be consumed at least

once every day.

HOW TO MAKE A FLAX EGG

A flax egg is what vegans use to replace chicken eggs when baking. It consists of 1 tablespoon of ground flax seed and 3 tablespoons of water mixed together. This forms a gelatinous binder great for replacing eggs.

Although this seems simple, there are a few things you need to know. 1. Start with whole, raw flax seeds.

Pre-ground flax is likely to be rancid as the oil is unstable and once released through grinding it turns quickly. Grind them yourself into a very fine powder with a coffee grinder, mortar and pestle or high-speed blender. Store whole flax seeds in the fridge or freezer.

2. The flax should be added to the water, not the other way round. Blend the two ingredients together with a mini whisk or fork.

3. You must refrigerate them for about an hour before using so they form a thick, sticky goo.

MAGNESIUM Low levels of magnesium has been linked to migraines, hypertension, osteoporosis, diabetes and cardiovascular disease. Magnesium plays a role with nerves and muscles. It works in balance with calcium. When magnesium levels in the cells are low, calcium works in emergency mode. The nerves start to over-fire, the muscles contract, and glands overproduce certain hormones. This is normal in an emergency but if prolonged, the cells may stay in fight mode all the time, which is stressful. If you already have high cholesterol, hypertension or arteriosclerosis, you might see improvement when increasing magnesium intake.

RECOMMENDED DOSE: Depending on age the RDA is between 310 and 320 milligrams per day.

WARNING SIGNS: Muscle cramping, spasms and twitching are common signs of a deficiency but symptoms can vary from constipation, irritability and sleep troubles to panic attacks and migraines.

WHO’S AT RISK: Anyone eating highly processed food will be magnesium deficient. During high stress periods or illness, consider supplementing. Because magnesium is involved in almost every cellular process in the body, when cells are rebuilding bone, blood and skin, or reacting

to stress, there is a chance deficiency will be magnified.

GET TESTED: Deficiency only really shows up if it is severe and chronic. Ideally though, you should be at or above 0.85 millimoles per litre.

GET MORE MAGNESIUM: Eat cashews, almonds, fresh coconut, shrimp, beans, peas, spinach, bran, whole wheat, brown rice, dried apricots and high cacao content dark chocolate.

VITAMIN D This powerful vitamin acts like a hormone in the body and is linked to numerous ailments. Low levels of Vitamin D puts you at risk for colon, breast and prostate cancers, heart attack, hypertension, Parkinson’s and dementia. UVB rays prompt the body to manufacture vitamin D so spending time outdoors is important. Reducing processed, sugary foods is also key. They spike insulin levels, which sends vitamin D into fat stores rather than keeping it in the blood where the body can use it. Exercise helps keep blood sugar stable and burns fat stores, freeing up more vitamin D.

RECOMMENDED DOSE: The Recommended Dietary Allowance (RDA) for adults is 600 IU (if you’re over 70, it’s 800 IU).

WARNING SIGNS: Since D affects so many bodily functions it’s difficult to pinpoint specific signs and symptoms of a deficiency. Fatigue is a common warning sign.

WHO’S AT RISK: It’s harder for darker skin people to get vitamin D because high melanin levels block UVB rays. The elderly, obese, those who don’t get any sun or follow a vegan diet, people experiencing Crohn’s disease, other gastrointestinal disorders or kidney disease might also be deficient.

GET TESTED: Look for a 25-hydroxyvitamin D blood test. The risk of disease increases if blood levels of D are below 30 nanograms per milliliter (ng/mL). Between 40 and 60 is ideal.

GET MORE VITAMIN D: Expose yourself to the sun for 15 minutes a day or eat salmon and other fatty fish, egg yolks, cultured soy and kefir.

Optimise the way your body functions by making sure you get enough of 4 key vitamins. We look at Magnesium, Iron, Vitamin B12 and Vitamin D; where you can find them and the benefits of supplementing.


4 KEY VITAMINS


Good HealthMagnesium Boost 60’s R269

Solal Fish Oil Omega 3 60’s R137FREE VITAMIN D3

Available at good health shops throughout South Africa For more information contact 021 701 5000

or [email protected] www.goodhealthsa.co.za

Always read the label and use as directed. Supplementary to a balanced diet. These products are not intended to diagnose, treat, cure or prevent any disease.

• 1-a-day sustained release B Vitamin formula - now with high doses of calming herbs

• You can feel calm throughout the day, sleep well & have healthy energy levels.

Available in 30 & 60 capsules

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VITAMIN B12 B12 is involved in key body functions like energy production, formation of red blood cells, nerve transmission and DNA synthesis. It also helps turn the homocysteine (a harmful amino acid) into beneficial methionine (an amino acid used to metabolize fat and help detox the liver). Recent research shows that B12 helps with brain function, especially as we age. “Blood tests have low sensitivity and specificity for detecting B12 deficiencies, and the symptoms can manifest in vague and different ways,” says Katherine Tucker, Ph.D., a professor in the department of health sciences at Northeastern University in Boston. Long-term use of acid blockers, is a problem because stomach acid helps your body absorb B12.

RECOMMENDED DOSE: The RDA for adults is 2.4 micrograms. If taking acid blockers then 500 to 1,000 mcg per day is recommended.

WARNING SIGNS: The earliest symptoms tend to be tingling or loss of sensation in your fingers or ringing in the ears. Progressive deficiency can lead to brain problems and mood disorders with varying symptoms. Long-term deficiency can result in nerve damage including the risk of dementia.

WHO’S AT RISK: Older people, those who have had gastric bypass surgery, vegetarians, vegans and anyone taking anti-acid tablets.

GET TESTED: Ask for a serum cobalamin (Vitamin B12) blood test. Below 200 picograms per milliliter means a deficiency. Between 200 and 350 needs to be looked at.

GET MORE B12: Fish, shellfish, red meat (especially liver), milk and yogurt are good sources.

IRON Iron carries oxygen to the body and helps with cell growth. Iron deficiency, or anemia, is the most common nutrient deficiency in the world. A deficiency can be very detrimental to health. Iron isn’t easily absorbed, even in supplement form, only about 30 percent is absorbed. Too much iron can also be dangerous.

RECOMMENDED DOSE: The RDA for women ages 19 to 50 is 18 milligrams; over age 50 it’s 8 mg. Pregnant women need 27 mg.

WARNING SIGNS: Fatigue is a standard symptom as it means you aren’t getting enough oxygen to fuel your cells. Other symptoms are shortness of breath; a swollen tongue; difficulty concentrating; and frequent infections.

WHO’S AT RISK: Vegans and vegetarians are more likely to be at risk or if your diet is too low in calories or fat, if you have heavy menstrual periods, are pregnant, an athlete, have celiac or Crohn’s disease or a bleeding ulcer.

GET TESTED: A serum ferritin and transferrin test will show iron levels.

GET MORE IRON: ‘Heme’ iron from animal products like meat, poultry and fish is easy to digest and absorbed readily. ‘Nonheme’ iron from plant sources like legumes, tofu and spinach is harder to absorb. Increase iron absorption by combining with high-vitamin C foods like sweet potatoes, broccoli, sweet red peppers, blueberries or citrus.

Spersallerg¨ Eye Drops 10ml

R5196

Clenil¨ Nasal Spray 10ml

R7537

Texa¨ 10mg Anti-Histamine 10’s

R2645

Texa¨ 10mg Anti-Histamine 30’s

R7638

Allergex¨ Anti-Histamine 30’s

R1716

Flomist¨ Nasal Spray 10ml

R10201

Fexo¨ 180mgAnti-Histamine 30’s

R20442

Patanol¨ Eye Drops 5ml

R17177

Allergex¨ Eye Drops 15ml

R2999

Get it DELIVERED

Our Pharmacy at Wellness on Kloof store will deliver to the City Bowl, Camps Bay and Atlantic Seaboard. Just give us a call on 021 487 5430 / 021 587 5444 and tell us what you need. T & Cs apply.

Don’t let hay fever get you down

Speak to our pharmacists for more information on hay fever and treatment options.

Pharmacy FAQ

Are antihistamines safe for children?

Most antihistamines are safe for children. The newest types of antihistamines, called third generation antihistamines, are well tolerated. They should be used with caution in children with liver and kidney disease, heart disease, and epilepsy, however. Antihistamines should only be used at the recommended dose and if they are used for more than a few weeks, a doctor should be consulted. They shouldn’t be given to children under two years old.

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eco mom & babylovewell

“Oliver felt awful but nothing we tried helped,” Cheryl said. “He had

skin prick tests for allergies, which all came up negative. The doctors then tried blood tests. After those came up negative for a range of allergies we tried homeopathy. Oliver was given remedies so strong he would fall into deep fevers the doctor hoped would ‘burn out’ what was making him sick.”

When Oliver’s symptoms still weren’t relieved, Cheryl took him to an ear, nose and throat specialist who X-rayed him to make sure nothing was physically wrong with him. Luckily there wasn’t, but his symptoms persisted and he was prescribed a number of treatments, including cortisone sprays.

Around this time Cheryl found an integrative health practitioner who diagnosed illnesses based on an evaluation of acupuncture points on the hands and feet.

Oliver was found to be sensitive to gluten,

the casein in milk, soya, peanuts, and the

preservative sulphur dioxide.

“If I wanted to help Oliver get better I would have to completely change his diet. There was gluten in the sandwiches he ate at school every day. We all ate dairy as a

family. There are traces of peanuts in so many foods, and sulphur dioxide is a very common preservative.

“I was at my wits’ end by this stage, though, and willing to try anything. So I began unpacking my kitchen cupboards, getting rid of everything that Oliver couldn’t eat, and learning how to prepare food all over again.”

She found that though she had always considered herself a very healthy eater, when she examined her diet closely there was much room for change. When reading food labels, she noticed how many foods had unnecessary – and unhealthy – additives.

Within a month of changing her pantry and taking Oliver off his ‘bad list’ foods, his health started turning around. His sinus, headaches, and postnasal drip cleared up. His vision improved, too, which was unexpected, and he was even more focused at school.

The trick is to rethink the way you eat."

Cheryl Stevens spent 10 years trying to find out what was making her son ill. From the age of five he’d suffered from a constant runny nose, persistent headaches, and a severe postnasal drip. When she finally discovered food allergies were the culprit, she began what turned out to be a life-changing journey.

My gluten-free family

did you know?Gluten is a protein found in wheat, rye, kamut, spelt, and barley. It’s often used to help foods keep their shape.

GOING AGAINST THE GRAIN?At Col’Cacchio pizzeria you can choose wheat and gluten free pizza bases and pastas as well as tasty vegetarian and vegan options. Our menu features more than 20 delicious salads packed with only the freshest ingredients. And for those following a Banting friendly lifestyle, why not give our new low carb, high fat-inspired meals a try? Pop into your favourite pizzeria to get a slice of the goodness.

facebook.com/colcacchiocolcacchio.co.za twitter.com/colcacchio

instagram.com/colcacchio

“Making the changes that gave Oliver his health back wasn’t the easiest thing I’ve ever done. Ultimately, though, it’s made the whole family healthier,” says Cheryl, “and it’s been one of the best things I’ve ever done.”

She advises parents not to try and replace old foods with similar alternatives as that’s not easily done. “The trick is to rather rethink the way you eat.

Breakfast doesn’t have to be a bowl of cereal. Depending on what your child’s individual issues are, breakfast could be an omelette, a bowl of soup, or a smoothie. Smoothies and juices are lifesavers in my house, I couldn’t live without my Vitamix.”

Cheryl believes flexibility is important. “I follow the ‘90/10’ rule and encourage Oliver to follow it too. If 90% of what we’re eating is clean, healthy, natural, food, we’re doing well.

“It’s unrealistic to aim for a diet that’s completely free of the occasional bit of junk food. Oliver is a teenager and burgers and pizzas are part and parcel of being a 15-year-old boy. It’s up to him to make the right choices – at least most of the time. He knows when he eats the wrong foods he doesn’t feel well.

“But that’s really the same for everyone trying to live well.”

Nobody really feels amazing after eating a huge plate of processed food.


Healthmakers Vitamix 5200R9,995

OLIVER’S SIDE OF THE STORY As you can imagine, a gluten-free diet isn’t the easiest thing for a 15-year-old boy to follow. Oliver has had to work very hard to feel “normal”. In fact, before changing his diet, he didn’t know what his “normal” was. He’s taken to his new eating plan with energy and commitment and he is 100% dedicated to sticking to it so that he can feel healthy, says Cheryl. He does have difficult days and when he has to motivate himself not to have that toasted cheese from the tuck shop at school he remembers how bad he feels when he eats the wrong food. “I am very proud of Oliver because as much as I do to cook all the right food, he is the one who has to commit to eating the right food – every day!”


Quality products prepared in a dedicated gluten free facility

GLUTEN FREE PASTA, BREAKFAST CEREAL, PIZZA BASES, INSTANT SOUPS, BREAD AND CAKE MIXES

LUNCHBOX TIPS

“Packing a gluten-free lunchbox every day can be a challenge. You can’t resort to a last minute sandwich,” says Cheryl, “so preparation is key. So is always reading the ingredient list on anything packaged!”

1. Make extra supper. Supper that can be eaten cold makes a great lunch.

2. Always have some homemade hummus in the fridge. Cruditee with hummus is a lunchbox winner.

3. Children, especially younger ones, can feel left out when their friends eat treats like crisps if they can’t have any. Try a handful of root crisps or plain salted crisps in your child’s lunchbox.

4. Keep nut butters in your pantry if your child can eat nuts. Almond butter on a rice cracker is delicious.

5. Include a square of dark chocolate or some fruit for sweetness.

6. When in doubt, add salad. Don’t be afraid to get creative.


INGREDIENTS LOOKOUT LIST

Some of the more common ingredients/foods to look out for if you want to eliminate gluten from your diet:

• Wheat protein/hydrolyzed wheat protein

• Wheat starch/hydrolyzed wheat starch

• Wheat flour/bread flour/bleached flour

• Bulgur (a form of wheat)

• Malt (made from barley)

• Couscous (made from wheat)

• Farina (made from wheat)

• Pasta (made from wheat unless otherwise indicated)

Making the switch to a gluten-free diet can be a challenge. For advice and information contact Judith Johnson, consulting dietitian to Wellness Warehouse, on Tel: 021 421 2020

Earth Love

livewelllivewelldo it yourself


Plant a colour coded flower garden, get more ladybirds in your yard and put your eggshells to good use. These are just some of the ways you can connect with nature. After reading Jenny Louw’s beautiful book Earth Artistry I am so inspired to commune with nature and do more gardening and recycling projects. In Jenny’s words ‘earth artistry’ involves ‘designing a life that honours our intricate connection to all that exists – committed to the known, as seen in nature, and to the unknown, as felt in silence and stillness’.

Throughout my life, and especially in the past ten years, a faith has arisen in me. This faith is that, in nature, I find the purest reflection of life’s secrets. Nature is my most important and trustworthy teacher guiding me toward a deeper understanding of myself.Jenny Louw, Earth Artistry

"

COLOUR YOUR FLOWER GARDENPlanting a number of plants that yield the same colour flowers creates a distinct effect. We chose the colour blue and asked Richard Morris from Starke Ayres to recommend a plant list. Blue flowers have so much symbolism. They represent hope, desire, love and the quest for the infinite and unreachable. Blue is one of the less seen colours in plants, trees and insects, so blue flowers are quite special. Here are 8 varieties you can choose from.

Blue Hydrangea

These big flower clusters are breathtaking when in bloom. You can get your hydrangea to turn sky blue by increasing the acidity of the soil. Adding soil sulfur is one way to do this.

NAME: Hydrangea macrophylla GROWING CONDITIONS: Morning sun and afternoon shade with moist, well-drained soil rich in organic matter (don’t let them get too dry).

Clematis

Clematis bloom in a range of colours, but the true blue-flowering varieties, like ‘Crystal Fountain’, ‘Ice Blue’, or ‘Arabella’ are among the most charming. Grow these vines on a trellis or in a small tree or large shrub.

NAME: Clematis selectionsGROWING CONDITIONS: Full sun and moist, well-drained soil

Grape Hyacinth

This spring-flowering bulb produce clusters of blue flowers in mid spring.

NAME: Muscari selectionsGROWING CONDITIONS: Sun or shade and well-drained soil.

livewelldo it yourself

www.wellnesswarehouse.com 35

did you know?Handling soil and getting your hands dirty in the garden can increase your serotonin levels Serotonin is a natural anti-depressant and strengthens the immune system. Lack of serotonin in the brain causes depression.

HOW TO RECYCLE YOUR EGG SHELLS

Rather than throwing your egg shells away, use them in your garden. They’re full of calcium and work extremely well as plant food. Here are 4 fabulous ways to use them up.

1. SEED STARTER Use your cracked eggshell halves as excellent nutrient-rich seed containers. Fill them with soil, pop in a seed and leave it to germinate. Remember to prick a hole in the bottom for drainage. Water as normal. Once the seed starts growing, put the whole eggshell into the ground knowing the eggshell is good for the soil.

2. COMPOST ENHANCER Here’s a brilliant recipe for a calcium rich garden compost. Use a blender and mix 10 eggshells with a tablespoon of water and 1½ cups of white vinegar. Add this to your compost for extra power.

3. HOME GROWN FERTILIZER Crush your eggshells into a fine powder. If you don’t have a spice grinder, put them in a plastic bag and pound them with a hammer. Add your leftover coffee grounds and mix the two ingredients together. Sprinkle this around the base of your plants for a nutrient rich plant treat.

4. SLUG REPELLANT Many pests like slugs and snails will stay away from eggshells. The sharp edges put them off. Use them as a barrier around delicate plants.

Blue Bearded Iris

These are highly sought after plants, which are elegant and easy to grow.

NAME: Iris GermanicaGROWING CONDITIONS: Well-drained soil and at least six hours of sunlight per day, all day sun is even better.

Bellflower

Bellflowers are charming plants with starry or bell-shaped flowers in blue, violet, pink, or white. The longer-stemmed varieties make great cut flowers. Dwarf types, like the ‘Pearl Deep Blue’ are good groundcovers.

NAME: Campanula selectionsGROWING CONDITIONS: Full sun or part shade and moist, well-drained soil.

Salvia

Salvia varieties are an easy option as they are heat and drought resistant. The very blue one’s are the Salvia azurea or S. patens.

NAME: Salvia selectionsGROWING CONDITIONS: Full sun and well-drained soil.

Aster

Asters also make good cut flowers. They usually bloom later than other flowers.

NAME: Aster selectionsGROWING CONDITIONS: Full sun and well-drained soil.

Morning Glory

Morning glory comes in sky blue as well as pink, red, purple and white. It’s easy to grow from seed and will self-seed in good conditions. It takes a few months to flower after you’ve planted the seeds. Don’t fertilize them too much.

NAME: Ipomoea tricolorGROWING CONDITIONS: Full sun and well-drained soil.

Get all your garden essentials from

ATTRACT LADYBIRDS

Outwit garden pests naturally with the help of ladybirds. This overrides the need for damaging chemical pesticides and besides, ladybirds are so lovely to have. They will easily clean up infested plants. Although aphids are their main food source, both adults and larvae feed on different soft-bodied insects. A single ladybird will eat about 5,000 aphids in its lifetime. They also eat insects like mealybugs and spider mites, borer eggs and beetle eggs.

Ladybirds need pollen as well and are attracted to plants with umbrella shaped flowers like fennel, dill, cilantro, caraway, angelica, tansy, wild carrot & yarrow. They also like cosmos (especially the white ones), coreopsis, scented geraniums and dandelions. Ladybugs are sensitive to most synthetic or chemical insecticides, and won’t live in your garden if insecticides are around.

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

NOW AVAILABLE: WORM TEA ON TAPNatural fertilizer as nature intended that result in:

Greater root depth and extension / Healthier, hardier plants / Better resistance to disease and pests / Larger plants, and larger vegetables, fruit, and flowers / Increased crop production and… Worm tea continues to work,

conditioning and restoring your soil for a year or more after application.Repeated use improves your soil even more with every application! You can’t use too much worm tea!

WORM TEA ON TAP: ONLY R11 per litre at Starke Ayres RosebankBring your own container or purchase a container in-store.

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Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450

36 heling you live life well


EARTH ARTISTNatural gardening, Eating and Living by Jenny Louw

This is a wonderfully inspiring book that’s full of tips and advice for living more in tune with nature. Jenny writes about everything from first hand trial and error.

Earth Artist invites you to rediscover nature’s wisdom through:

GARDENING: Grow an abundant chemical free biodiverse paradise.EATING: Create delicious meals from fresh wholesome produce.LIVING: Cultivate joy and live peacefully in the world.

Purchase a copy of this book at either branch of Starke Ayres Garden Centre

The 1st garden centre with live worm

tea on tap!


NATURAL PET CARE

By Paul Jacobson owner of Vondis Holistic Pet Nutrition

Natural allergy treatment for your pets

During springtime fleas and itchy skin is a common problem for companion animals. This challenging problem affects both pet owner and pet. Paul Jacobson takes us through some of the more common allergens and suggests both curative and preventative measures.

Long grass, dust mites and flea bites – allergies Strong immunity is your pet’s sole protector against allergies and it’s important to boost your pet’s immunity during this season. Supplementation is essential and should be administered religiously.

Use probiotics and/or spirulina; a good quality Omega 3 fish oil (not flax) and include a tablespoon of apple cider vinegar daily in your pet’s water or food. Diatomaceous Earth is a natural parasite cleanser and will remove toxins and parasites.

A natural diet with vegetables and cooling herbs like mint, sage and lemon balm will help build immunity as well as calm and cool irritable skin.

Fleas and Ticks In the last few years we have seen an epidemic of fleas that just don’t seem to go away. Flea bites are often the cause of an allergic reaction that affects skin. While it’s always tempting to use strong chemicals and poisons, these are bad for your pet and will negatively impact their well being and immunity and they are bad for the skin.

Using natural chemical-free repellents is advised and they can be just as effective if applied regularly, even daily. Khakibos spray is an excellent intervention for dogs while khakibos powder works really well on cats.

Use garlic internally: half to one teaspoon a day is very effective. Another alternative is aloe ferox bitter crystals (they are extremely bitter so hide the crystal in meat or a snack). Only one small crystal taken every few days is necessary.

Contact Vondis Holistic Pet Nutrition on Tel: 021 439 1784

Email: [email protected] or log onto www.vondis.co.za

Buy any 3 Burgess & Finch essential oils and GET A FREE GIFT SET TO THE VALUE OF R199

Pure upl i f tment f rom nature.

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For more information on essential oils and how to use them contact Burgess & Finch at 021 900 2500 or [email protected],

or visit www.burgessandfinch.co.za

THE GIFT SET:

1x Burgess & Finch Burner including porcelain dishes1x Burgess & Finch Pure

Tea Tree Essential Oil 10 ml1x Burgess & Finch Pure

Lavender Essential Oil 10 ml1 x Tea light Candle

A SPECIAL KIND OF QUIET

Returning to Graaf Reniet, I thought would be an ideal opportunity to

reconnect spiritually with my time-blurred youth – and to contemplate life’s journey anew.

Eventually, the hills became familiar. Soon I knew there’d be one last bend before we cross the bridge over the Sundays River and into Church Street with the imposing Groote Kerk at the end. My destination, Avondrust Guest House, promised restoration after 670 km’s of ruler straight tar road. At first glance, modern-day Graaff-Reinet seemed as I expected. Chain stores and fast food franchises line the main road, but thankfully the business centre remains compliant with heritage and architectural rules.

After turning at the Groote Kerk I arrived at Avondrust – an oasis of serenity, comfort and old worldly style. It was midday and owners Nico and Tess greeted me with the

long forgotten warmth country folk serve naturally.

When we arrived at The Honeymoon Suite – a quaint cottage under a huge tree – I felt a rare sense of calm. Inside a four-poster bed and an antique bath made every one of those travel weary moments and millions of white lines whizzing by, worth it.

After settling in, I took to the wide, tree-lined streets. I passed museums, Bric ‘n Brac shops, and restaurants to a coffee roastery nearby. They were all housed in centuries old, lovingly maintained, glowing white cottages.

Nico and Tess arranged dinner at the popular Pioneers Restaurant, where I sat adjacent to an old cast iron, wood fueled stove. My hosts Roelien and Almaré, joined me. What fine, warm people they are. A Shiraz, a Springbok Carpaccio starter and a

livewelllivewelljourney


Travel to Graaf-Reniet and find a special kind of quiet – the type only the Karoo can offer. Roddy Louther takes us with him on his long journey to reminisce the place he was born.

did you know?Graaff-Reinet is the fourth oldest

town in South Africa and home

to more than 200 national

monuments. Most interestingly,

the town has also given us

some notable, if not colourful

luminaries. It is the birthplace

of famous industrialist, the late

Anton Rupert – the town houses

a substantial amount of his South

African art collection in the Hester

Rupert Art Museum. Besides that,

Bond girl Sonia Doubell (Die

Another Day) went to school

there.

How long should one plan to stay in Graaff-Reinet? I have no idea. Perhaps measure it by how many times you want to eat lamb chops or how many game drives you want to do through the many nearby reserves.

"

livewelllivewelljourney

India MAY 2 18 nights

Sri Lanka JANUARY 12 13 nights

Vietnam February 25 16 nights

Unique and ExoticHanoi, the grand old dame of Asia; the Perfume River; Ha Long Bay; Sapa, where the ethnic peoples reside.

Hoi An, Vietnam’s most beautiful city. A cooking class. Hue’s temples; Ho Chi Minh City… old French Saigon,

the “Paris of the Orient”Extension to Cambodia & Ankor Wat

March 14th - 4 nights

The wonder of Asia Beautiful beaches; an elephant orphanage in Pinnawala; tea plantations of Nuwara Eliya; botanical gardens; the Buddhist forest monastery in Na Uyana Senasanaya.

Extension to S. India/Kerela January 26th - 11 nightsBackwater boats on the canals of Kerela;

Cochin; Tamil Nadu; a stay on a tea estate in Valpari. Coonoor, ride the ancient single gauge steam train to Otti; Mysore, with the finest sandalwood in the world.

Join either tour or both

The sacred and the exotic Udaipur, one of India’s loveliest cities;

Haridwar, the Festival of Light on the Ganges; floating houseboats of Kashmir; through the Himalayas

to McClouganj, home of the Dalai Lama; and the Taj Mahal. Optional cooking class in Delhi.

An adventure of a lifetime Old Havana. Vintage cars, those famous cigars, and Ernest Hemingway. Verdant Vinales; Santa Clara,

where they remember Che` Guevara. Small beautiful Cienfuegos; the colourful streets of Trinidad; Santiago

de Cuba, where Salsa first began. Beaches of Cayo Coco. Music infuses this small island country.

Cuba APRIL 6 17 nights


generous portion of succulent lamb chops and crisp vegetables was an absolute treat. They were very generous with their time and we had a chuckle about the notorious Cape Town brothel ‘madam’ of the 19th century, Black Sophie, who was born and raised in the town.

How long should one plan to stay in Graaff-Reinet? I have no idea. Perhaps measure it by how many times you want to eat lamb chops or how many game drives you want to do through the many nearby reserves. There are also plenty of museums and galleries to visit. However long, I can promise you this; you will be welcome both at Avondrust Guest House, and in Graaff-Reinet too.

AVONDRUST GUEST HOUSEAvondrust lies in the heart of Graaff-Reinet. It was built in 1911 and boasts 4000m2 of gracious living. It has two Luxury Suites in the Manor House; a romantic Honeymoon Suite and Five Deluxe Rooms. All rooms have en-suite bathrooms with private entrances leading into the tranquil garden behind this impressive Edwardian Mansion. Avondrust is walking distance from all shops, museums and restaurants.

Contact Nico Hattingh & Tess Erlank at Avondrust Guest House

on Cell: 083 377 4381 or Tel: 049 892 3566 or Email: [email protected]. www.avondrustbnb.co.za

Light On Life: The Journey To Wholeness, Inner Peace And Ultimate Freedom by B.K.S Iyengar (Rodale)

This book is the type of book you keep permanently on your bedside to refer to again and again. Using yogic teachings, it is filled with wisdom for life, and with encouragement and instruction guiding you towards a more peaceful existence.

“Yoga allows you to achieve a sense of wholeness in your life, where you do not feel like you are constantly trying to fit the broken pieces together. Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life. “ Iyengar has a warm and witty way of explaining the philosophies underlying yoga.

The Illustrated Light On Yogaby B.K.S Iyengar (Aquarian)

This is a concise edition of the original

book Light on Yoga. It is a straightforward and comprehensive introduction for the yoga beginner. With 150 photographs, 57 key postures are demonstrated. Learn how to still the mind through the breathing exercises and techniques. Refer to the full glossary of yoga terms for quick easy referencing. Throughout his life Iyengar has had several million students and established centres throughout the world.

The Deadly Seducer by Cindy Pivacic (Aid my Journey)

Anyone who publicly announces a positive HIV status has to be

brave. Cindy has written a detailed story of how she came to contract HIV and Aids. She hopes to give others in the same situation the courage to feel comfortable enough to disclose their status and those in doubt to get tested. Cindy has been featured on Carte Blanche and presents talks and workshops on living positively with HIV and Aids. The book sells for R150, to purchase a copy, email [email protected] or log onto www.cindypivacic.co.za.

Cape Town Flavours And Traditions by Sophia Lindop (Jacana)

Let Sophia Lindop take you on a recipe journey from Guinea Fowl Samoosas, Naartjie Granita and Slaphakskeentjies to Pumpkin Fritters, Roly-Poly Pudding and real traditional favourites like Milk Tart and Waterblommetjie Bredie. Her small format book starts off with stories of spices, of topography, the Cape Malay and more. It has information on foraging and preserving, on braaing and many of the idiosyncrasies of the South African diet. Countless recipes cover all the favourite traditional dishes, especially those from the Cape.

40

We couldn’t resist featuring two of BKS Iyengar’s books in memory of a man who had such a huge impact on the world through yoga. Although Iyengar died on 20 August 2014 at the age of 95 he lives on through his teachings and his books. We also feature two local books, the first on HIV and Aids and the second on traditional cooking flavours and traditions from Cape Town.

“How can you know God if you don’t

know your big toe.”B.K.S Iyengar

Book REVIEWS


wellbook reviewsread

360˚Transform yourselfAre you a Wellness novice or a total health guru? Our in store assessment will help you find out.

Ask one of our health consultants about taking the assessment today. We’ll help you find out where you are on your journey to health – and the steps you can start taking right away to feel better and better every day.

bewell eatwell

livewell

movewelllookw

ell

love

wel

l

360˚

Judith JohnsonDieticianWaterfront

Judith is a registered dietitian who consults for Wellness Warehouse as well as running a private practice in Cape Town.

• Nutritional therapy• Functional nutrition• Nutritional live blood analysis• Free weight and health assessments• DNA analysis (DNA and diet for health)

Felicia RubinIntegrated Health PractionerKloof Street

Felicia Rubin is a pharmacist and integrated health practitioner who consults for Wellness Warehouse and runs her own private practice.

• FirstLine Therapy • Functional medicine • Functional nutrition• Body composition and weight management • Chronic disease management• Lifestyle counselling

Ute SchreiberClinic SisterKloof Street

Sister Ute is WellClinic’s dedicated nursing sister at Wellness Warehouse on Kloof. WellClinic on Kloof offers the following services:

• Wellness Comprehensive Screening (BMI measurement, glucose, cholesterol, blood pressure, haeomoglobin testing) • Discovery Vitality Assessments• Cholesterol testing• Glucose testing• Pregnancy testing• Minor wound care• Administration of injections • Blood collection for PathCare• Food sensitivity testing

Reena SukdevHomeopathCavendish

Reena is a homeopath with 20 years’ experience in the health and wellness industry. She consults for Wellness Warehouse and practices in Claremont.

• Homeopathy• FirstLine Therapy• Wellness assessments• Customised health and wellness solutions

Remember to make an appointment if you’d like to see one of our health practitioners.

082 550 4330 [email protected]


021 421 [email protected]


VEGAN PORTRAITName: Charmaine San Pedro

Age: 23

Location: Toronto/Cape Town/Honolulu

Work: international model, natural health blogger

Vegan philosophy: Being vegan is an ethical and wholesome path to living mindfully while achieving optimal health. I've chosen this natural, plant-based lifestyle because it avoids the exploitation of all creatures, and it’s environmentally sustainable too, which leaves a positive impact on our planet.

Favourite food innovation: Lifematrix Vegan Super-Smoothie Essentials: brown rice & pea proteins with chia, pineapple bre, cacao and pre-biotics.

I use it in my everyday smoothie and also to make the most fabulous gluten-free, sugar-free, protein-rich breakfast bars. Find my recipe at: www.absoluteorganix.co.za/sanpedro

Charmaine San Pedro blogs at www.notanothermodelblog.com Lifematrix products are available at leading health stores and selected pharmacies, or online at www.healthmatrix.co.za

Lifematrix is a division of Absolute Organix, 13 Macintyre St, Jeppestown Johannesburg www.absoluteorganix.co.za Careline (011) 614 5822

fitness, sleep & massagemovewell

NATURAL BORN RUNNER


You see them out on the road, lots of them, running. People that simply have to run and unless you are a runner yourself, you can’t help wondering why.

Famed runner Haruki Murakami, author of What I Talk About When

I Talk About Running says, “Of course it’s painful, and there were times I just wanted to chuck it all. But pain seems to be a precondition for this kind of sport. If pain weren’t involved, who in the world would ever go to the trouble of taking part in sports like the triathlon or the marathon, which demand such an investment of time and energy? It’s precisely because of the pain, precisely because we want to overcome that pain, that we can get the feeling, through this process, of really being alive - or at least a partial sense of it. Your quality of experience is based not on standards such as time or ranking, but on finally awakening to an awareness of the fluidity within action itself.”

In Chrisopher McDougall’s New York Times bestseller Born to Run (Profile) he says, “That was the real secret of the

Tarahumara: they’d never forgotten what it felt like to love running. They remembered that running was mankind’s first fine art, our original act of inspired creation. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain. And when our ancestors finally did make their first cave paintings, what were the first designs? A downward slash, lightning bolts through the bottom and middle -behold, the Running Man”. McDougall also says, “We were born to run, it’s really an encoded ancestral necessity.” There is a ‘barefoot’ running movement switching countless people onto a more natural form of running, one that takes people back to running with pure pleasure – running as humans were designed to. Ted McDonald is actively vocal on the subject, a leading spokesman for the joys of running barefoot.

Here are 5 of McDonalds leading tips to transition into a higher dimension of running.

“Some of the best technology you’ll ever own when it comes to footwear is the one you’ve already been given by your ancestors,” he says.

1. MAKE THE TRANSITION SLOWLY Many newbie runners are completely captivated by how good and natural barefoot running feels that they over extend themselves, explains McDonald, who calls this the ‘over exuberance’ factor. “There’s this feeling of lightness and connectedness to our own bodies”. Because it’s such a different experience, it takes time to transition, even sometimes up to a year. McDonalds advice is to concentrate on body awareness rather than building speed or clocking up mileage. (continued on pg 46)

"If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself - expanding and learning as you go - you’re choosing a numb existence. You’re denying yourself an extraordinary trip. Dean Karnazes, Ultramarathon Man: Confessions of an all-night runner

fitness, sleep & massagemovewell

2. TUNE IN & BE SILENT “All great hunting animals are extraordinarily quiet when they move, and the reason is they’re extraordinarily efficient. We are definitely one of those,” says McDougall. In silence you become more aware of your body and being. When striving to run silently, running automatically becomes more gentle and this makes it much more efficient. To demonstrate the change McDonald gets runners to cup their ears with their hands while they walk. Then he gets them to do the same when barefoot. Intuitively, runners shift their weight to the forefoot. This decreases the impact on the heels and generates a quieter, more efficient running style.

3. UP YOUR TEMPOBesides being lighter and quieter, another thing that changes when running barefoot is the stride – it’s shorter and faster. “There’s all these people who have numbers and digits and times and ways to quicken your cadence, but I believe it comes perfectly naturally by just simply tuning into yourself.”

Ideally 180 steps per minute lighten the impact on rough or rocky surfaces.

4. CHECK YOUR BALANCE“Balance isn’t something you have to think about, it’s something you tune into,” says McDonald. “I want people to learn to preserve that feeling of balance, like they’re walking on a balance beam, when they’re running.” If you check your balance whilst standing, see if your head is positioned evenly above your shoulders, see that your core is engaged, your knees are bent slightly and you can move around while keeping this upper body balance, you will set up a good balance position in your brain. Keeping this balance while running will make the body light and agile.

5. LISTEN CAREFULLY To really connect with your running experience, put away your headphones and go solo, says McDonald. This helps develop an intense connected feeling, a high level of body awareness. Move gently, quicken your pace and maintain

your balance. “Ultimately, once you can no longer maintain any of these three things that I consider to be the hazard lights on the dashboard of this ancient technology….it’s time to pull over,” says McDonald. “It’s not in your head, it’s how you feel.”

did you know?According to ultra marathon runner Dean Karnazes and running legend Joan Benoit Samuelson, running without a sound track is highly therapeutic. Hours on the road forces you to work through everything that pops into your head, from negative thoughts to self-esteem boosts, to mundane to-do lists.

The Earthchild Project is a local NGO who offer holistic education

to over 2000 children in Khayelitsha and Lavender Hill. As we teach yoga, meditation, healthy living and life-skills, it is important that we are practicing what we teach, personally and as a team. We’d like to share two of the most effective tools we’ve used to do this…

Sharing Circles We were first introduced to sharing circles by a volunteer who had lived at the Findhorn Eco Village in Scotland and learnt some of their community communication tools. Eight years later we still start every staff meeting with a one hour sharing circle. The format is simple - a short guided meditation to open the space, and then each person has a chance to share knowing that what they say is completely confidential. It could be about work, personal life, lessons learnt or challenges. They hold a talking stick which means no one can interrupt with questions or comments - this encourages

deeper sharing and listening. This weekly team ritual enables us to conduct the meeting knowing fully where each person is at. It provides a safe space for us to learn more about each other and deal with any difficult internal team dynamics. The one hour this takes provides invaluable benefits both for personal growth and team building.

‘Walk and Talk’ meetings For many of us, our work and the way we commute, requires us to sit for up to 9hrs a day. This lifestyle is probably one of the greatest causes of today’s prevalence of physical, emotional and mental illnesses. Taking one hour a day to ‘exercise’ is not enough. Our bodies were made to move! However, the work still needs to get done. ‘Walk and Talk’ meetings are a great way to integrate movement into a work day. The Earthchild Project members put this into practice. If we have a meeting with someone that doesn’t require a computer, we go for a walk… be it in the forest, the beachfront, or the company gardens.

We’ve discovered that besides getting an hour’s exercise and some fresh air into our working day, there are other benefits. For example, it’s easier to pause and think when you are side by side compared to sitting across from someone at a table. Also, when we literally get ‘out the box’, our thinking changes and becomes more fluid and creative.

Sharing Circles and ‘Walk and Talk’ meetings are two simple, free and highly effective tools you can use in your own businesses and organisations. Not only will they improve the personal wellbeing of each individual, but they will strengthen your team and improve the quality of your work.

In today’s world we often compartmentalise our lives – work, home, health, relationships, hobbies – and we apply different standards, values and expectations to each. However, for real holistic living, we need to integrate our physical, emotional, mental and spiritual wellbeing into all areas of our lives.

48 helping you to live life well

charitylovewell

For more information about Earthchild Project:

Go to www.earthchildproject.orgEmail [email protected]

‘WALK THEIR TALK’HOW THE EARTHCHILD PROJECT



The Golden Age of the brain has arrived. As Superbrain authors,

Deepak Chopra and Rudolph Tanzi say, ‘’Every day you step into the invisible firestorm of electrical and chemical activity that is the brain’s environment. You act as a leader, inventor, teacher and user of your brain, all at once.’’

Your reality is established by the four roles you play out with your brain. As a leader you give orders to your brain; as an inventor you create new neural circuits every day; as a teacher you train your brain to learn new information and skills; and as a user you make sure it continues working.

Is your life a series of patterns? Do you have a common thread that runs through your life story? That no matter what you try or do, you seem to attract the same old, same old… whether unfulfilling relationships, lack of finances, poor health, a boring job or disenchantment. Over the years nothing changes much and it feels

like you are trapped in a story which always ends the same way, over and over again.

Change your Brain, Change your LifeYou can stop repeating patterns by acknowledging you are the leader. Do this by offering thoughts to your brain that are different from previously held thoughts. Shift gear and make your brain work for you. Research indicates that ‘day dreaming’ or ‘creatively visualising’ about circumstances you would like to attract into your life, shifts vbrational frequencies and creates new neural pathways. As you visualise, so you become. Creating an updated narrative for yourself, one brimming with abundance in all areas of your life and repeating this story daily, reinforces new circuits in the brain. This shifts your reality and you begin to attract more of what you enjoy and desire.

Chemistry and SuccessAt first glance chemistry and success may seem like odd bedfellows. A wide body

of clinical studies shows that our brain releases chemicals that are associated with particular emotions. Cortisol and adrenalin are stress chemicals - these prepare you for ‘flight, fight or freeze’ and oxytocin is the ‘empathy and caring’ chemical which brings compassion and understanding. When you move out of the holding space of your past experiences, it has an effect on the part of your brain that holds emotions (the amygdala). This decreases your adrenalin levels. Bringing your focus to events which are happy and joyous creates a flow of oxytocin and you will begin to feel more joyous. This is the ideal time to create new thoughts and plant new seeds for abundance.

Creating an updated narrative for yourself, one brimming with abundance in all areas of your life and repeating this story daily, reinforces new circuits in the brain.

"

Most studies on the brain look at the cognitive learning side - aspects like memory, recall, logic and reasoning. But, there is another side that involes consciousness. A growing body of interesting research and ‘enlightened’ studies are serving to understand the brains crucial role in creating our reality.

The NeurochemistryBy Jayshree Mannieof Success

REWIRE YOURSELF FOR SUCCESS WITH 3 SIMPLE STEPS

1. Accept where you are: Unconditionally accept where you are right now. If you are struggling with finances or running out of luck in relationships, just say ‘’This is what I am experiencing right now and it makes me feel….’’. Acceptance is not giving in. It’s about decreasing the anxiety of resistance. When anxiety about a situation and resistance to the situation drops – the pressure is off and it sets up a ripe environment for neurons to grow. A new and exciting chapter is able to unfold.

2. Let Go: We tend to hold onto past hurts and injustices. These are stored in the part of the brain called the hippocampus, (responsible for storing long-term memory). Our bodies are not rubbish bins so there is no need to fill them up with with past negative beliefs. Be conscious of emptying out memories that don’t serve you. Let go and create room for new, positive experiences. Scarcity consciousness is not a natural state, it generally comes from beliefs we have internalised from our respected elders or caregivers. Make a concerted effort to breathe out this type of conditioning. On your exhale, nod and repeat your name silently. Do this for 5 minutes everyday and new neurons will flourish in your brain.

3. Step In: Embrace new thoughts and realities with gusto. Feel, taste, hear, touch and see your desires unfold easily. Get into the core of the experience. Imagine yourself driving that dream car, feel your energetic healthy body, taste the exotic dish on your travel to your dream destination – as you engage all your senses, your neurons will ‘fire’ in excitement of the experience, as if it is already a reality. Neurons which fire together, wire together and in so doing, new synaptic pathways are laid. This makes your reality shift into top gear, into success mode.

Abundance, success, achievement, contentment and a life of effortless ease is available to you. Once you have pruned obsolete brain pathways you can regenerate new tracks to an abundantly blessed life. Let the chemistry of success flow strongly within you and allow it to bring you the life of your dreams.

Jayshree Mannie is a lifesytle coach and cognitive behavoural therapist. She can be contacted on email: [email protected] or www.kreativityatwork.co.za

did you know?Besides interpresting your world, your brain also creates it. However your brain is hard-wired, you can change it. Creating new success patterns in the brain simply requires focus, concentration and belief.


WE TRIED IT

How do you check if you are gluten sensitive, or if you have Coeliac disease? We sent our in-house writer Catherine, to try out the test at Wellness Clinic at Wellness Warehouse in Kloof street.

I’d known for the longest time I was sensitive to gluten. When I eat wheat, rye, and quite a few other grains I feel tired, I get headachy and my pants start feeling too tight. I wanted to find out if there might be something more serious wrong with me, though.

Coeliac disease is an autoimmune disease that causes your body to have a serious reaction to gluten – a protein found in wheat. Symptoms include feeling bloated, stomach pain, diarrhoea and, in some cases, a rash. I was pretty sure I didn’t have coeliac disease because it’s rare and my symptoms weren’t too severe but the wonderful Sister Ute volunteered to help me find out.

She did this almost instantly with a nifty little kit called the Celiac Disease Home Test (‘celiac’ is the American way to spell ‘coeliac’).

She pricked my finger almost painlessly. She then used the clever kit to test for one of the markers for coeliac disease. In five minutes I got the good news: I was negative.

Sister Ute explained that testing for coeliac can be a little more complex in some cases. The test I took checked for just one marker for coeliac disease. In other words, if it came up negative, I could choose further testing – like a test for a genetic predisposition towards coeliac disease, for example – if I felt I needed to do more to rule it out.

If I wanted to check for other possible hypersensitivities that could be causing my symptoms she could help me explore other tests offered by WellClinic, too. I might do that. But for now, I’m very happy with my result.

Call Wellness Warehouse on Kloof on 021 487 5435 to book a test with Sister Ute at a cost of R180


DID YOU KNOW?

• Your brain contains approxmiately 100 billion nerve cells, forming anywhere from a trillion to quadrillion connections (synapses).

• A baby about to be born creates 250 000 new brain cells per minute.

• Ventral Tegmental Area (VTA) is the motivation centre deep in the centre of the brain that manufactures dopamine which fuels movement, motivation and reward. You can stimulate the TVA for the neurochemistry of success.

• MNS stands for the mirror neuron system and works like the maxim, ‘monkey see monkey do’. These specialsed cells emulate and empathise. Use your MNS to emulate your role models and mentors.

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After her weight loss transformation a year ago, losing a substantial 15

kilos, Wardah went from one extreme to another, “Just before I decided to change my body and my life, I weighed 67 kilograms, I had high cholesterol, high blood pressure, a string of deficiencies not to mention I was a high risk candidate for Type-2 Diabetes. I ate what I wanted and did very little exercise.”

Fast forward two years later and she is a changed woman, “Getting that diagnosis from the doctor that I was in such bad shape

really was the shot of reality I needed, so I changed my ways and as the weight came off I became stricter with my eating, to the point where I actually became anti-social, if it wasn’t steamed with minimal spices, I wouldn’t eat it.” She soon realised, as her mood changed and she found it harder to even go out for a meal, that the super strict diet was also not ideal for a happy life.

Wardah says she has now come full circle, “I realise now, it was never about being fat or being skinny it was always about being healthy and happy.”

I am not interested in having rock hard abs 12 months a year – I just want to be the best version of myself.

"

did you know?The human body is made up of 65% of water. So, try and get enough of it every day. Opting for fruit or tomato slices over carbs like potatoes or bread will help you control calorie intake and will also reduce insulin release.

Ask anyone how they feel about their bodies - you will probably get a list of things they would want to change about themselves. That’s why Wardah Hartley’s story is a breath of fresh air. This vivacious TV sports anchor and fitness enthusiast says she has made peace with her body. “It’s taken me over three decades and I can finally say, I am not obsessed with being skinny or having a six pack. I’ve realized those things are not important, rather it’s important to truly know your body, embrace what you have and be healthy.”

Learning to cherish your body P

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She may not be the svelte 52 kilos she was at her smallest, but a healthy 55 kilos – she says she is much happier.

“I have my cake and eat it, I have learnt that one can do that! I am not a fitness model, I am just a regular girl trying to be healthy – what that means is learning what my father has ironically been saying for as long as I can remember – ‘Have everything in moderation.’ I am not interested in having rock hard abs 12 months a year – I just want to be the best version of myself.”

She says the minute she found that balance in life, managing her weight and general well-being became much easier, “My best advice, and what I tell everyone who asks me how I did it, is to know your body, arm yourself with information, not the plethora of health and fitness literature out there, but rather a sound diagnosis of your own body by a doctor. Get a physical and get your blood work tested for everything. Once you know the status of your body, changing for the better is that much easier.”

She is so right, with the endless amount of noise out there from various experts all preaching about the latest fad diets and what you should and shouldn’t be eating, it’s hard to decipher what you should be putting in your mouth and how you should be training.

“From having terrible eating habits, to following strict boring diets, I don’t believe in diets, even the healthy balanced ones that may work for a while – none of them are sustainable in the long run for the average person. Inevitably, life happens, and you go to birthday parties, weddings, braais, even the movies – who wants to be snacking on broccoli and steamed chicken when everyone else is having their popcorn or birthday cake?! ”

Her advice, “Eat healthy (you know what that is); try and buy organic as far as possible; eat lots of veggies, fruit and lean meat (chicken, fish and beef); drink plenty of water and minimise processed food. If you must have junk food, cake, fizzy drinks or sugary juices – enjoy in moderation.”

As for exercise, her advice is simple, “Move in any way you find the most fun – as long as you are breaking a sweat and getting your heart rate up, it’s working. Try and get moving 2-3 times a week and you’re on your way.”

Having completed, two Argus Cycle Tours, a 94.7 cycle challenge and a half marathon Wardah has truly seen the physical potential of her body, “Our bodies are the most remarkable, resilient machines we will ever own, and you will be gob-smacked to see what it’s capable of if given the right fuel and exercise.”

Her parting words, is something we can all take to heart, “make small changes, don’t make drastic ones, that’s the quickest way to set yourself up for failure. Be forgiving with yourself, and rather be the nurturing voice from within – love your body and I promise it’ll serve you well.”

Wardah Hartley is based in Johannesburg and works as sports anchor for eNCA. She also runs her own fitness and wellness events company called FabuFit. Connect with her on Twitter - Wardah_Hartley or Instagram - Wardahhartley or Email [email protected]


USE THE 424 RULE No matter how late you get home at night or how tired you feel, make sure you always clean your skin. Even if you use a facial tissue as an emergency quick-clean option, at least get your make-up off. Korean actress Suzy Bae swears by the 424 cleansing routine. This means massaging your face with a warm oil like coconut, almond or jojoba for four minutes. This allows the oil to penetrate and dissolve any contaminated oils, sebum or bacteria lodged in the pores. After that she recommends using a foaming cleanser for two minutes and then rinsing for four minutes. Rinsing consists of firstly using lukewarm water and then splashing with cold water to close the pores. Use a tapping motion to cover the face with toner and warm up your moisturizer before applying to the face.

INTRODUCE FACIAL MASSAGE Massage is an excellent way to increase blood circulation. Indian and Chinese cultures practice massage extensively. It also reduces puffiness and promotes cell regeneration. You will notice a distinct difference in the quality of your skin with improved circulation. Try this as a guide: Start at the bottom of the ear and rub in small circular movements downwards towards the chin using both hands simultaneously. Then rub upwards in small circles being careful not to pull or stretch your skin. Cover your whole face moving from the bottom to the top. You can also use small tapping motions. When doing the area under your eye use your ring finger to tap from the outside edge of the eye to the inside corner. Make a daily habit of doing this for 15 days and you will see some fabulous benefits.

56

3 TIPS FOR

Try daily facial massage for 15 days and you will see some fabulous benefits."


lookwellbeauty & wellspa

Decide to become more proactive about focusing on a beautiful flawless skin. Besides introducing skin enhancing practices, having a mindset of inviting in gorgeous skin is proven to help. Rather than sending your body negative messages about how disappointed you are with it, try praising it and sending it love. This includes your skin. While you work on your positive psychology here are some practices and tips you can follow.

GLOWING SKIN

did you know?Korean actors commonly use

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this by sounding five sounds out

loud using highly exaggerated

facial movements. The sounds

are Ma, Me, Mi, Mo, Mu.

S h o p o n l i n e a t w w w . h e y - g o r g e o u s . c o . z ah e y g o r g e o u s s k i n c a r e h e y g o r g e o u s s a 0 2 1 7 9 4 8 2 5 4

S u m m e r i s c o m i n g . . .S m o o t h , s e x y & o h - s o s e n s a t i o n a l s u m m e r s k i n . D i p i n t o a y o u r

f a v o u r i t e j a r o f H e y G o r g e o u s B o d y M o u s s e , S o uffl e & C o o l i n g S o r b e t s .

N A T U R A L . O R G A N I C . E F F E C T I V E .

PRACTICE THE EARTH MUDRA Engaging the Prithvi Mudra or Earth Mudra might seem an unusual skin practice but it works from the inside to make the skin glow. A Mudra is a Sanskrit word meaning ‘sign’ or ‘seal’. It is a gesture or position, usually of the hands, that locks and guides energy flow and reflexes to the brain. This particular Mudra increases the earth element in the body and decreases the fire element. The earth element is represented by bodily tissues like bones, cartilage, skin, hair, nails, flesh, muscles, tendons and internal organs. By using the earth mudra these components are energised and invigorated. This mudra increases vitality, strength and endurance.

Begin by siting in an easy cross-legged position or if you are more supple sit in a yogic lotus position. Use steady deep breaths to keep your spine lengthened. Put the backs of your hands on your knees. Touch the tip of your ring finger with the tip of your thumb. Keep these fingers touching and extend the rest of the other fingers.

It is best to do this mudra in the morning but you can do it any time of the day and

for any duration. You can also do it when you are exhausted or stressed, it will immediately change your frame of mind.

This mudra makes your skin more beautiful by improving your complexion and giving it a natural glow. It moves blood through the body; increases patience and tolerance; boosts concentration and reduces weakness, exhaustion while sharpening the mind.


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Our bellies are the power centres of the body. Directing negative energy towards the belly, pulling it in or hiding it just because it may be rounded takes away our power.

Subconsciously when pulling our tummies in we don’t breathe as effectively and this affects the energy flow throughout the body. Many cultures honour the belly with dance, breath work and healing rites. Our bellies are our feeling centres where many of our passions and emotions originate. When emotions are generated they seem to grow from our guts and spread through our bodies. Observe how unexpressed emotions like anger tend to stick in your gut and create tension. Use the belly as an emotional indicator and make sure you frequently send it love to release repressed feelings. Remember emotions are energies-in-motion and need to flow somewhere.

Send power to the belly. When you do you set up a power field of beautiful strong energy that radiates an energetic landscape. Visualise the belly as a heated fire fuelling creativity and generating new life and new ideas. Relax it, love it and regard it as sacred rather than shameful. Regardless of the belly’s shape or size, it is a treasure trove of creative energy.

LOVEPractice loving the parts of yourself you don’t like, especially the belly.

YOUR BELLY


Having cravings is not a weakness – it’s completely natural and affects

everyone. The trick is to avoid fighting them – we all know the feeling of craving a piece of chocolate, denying ourselves and then suddenly finding ourselves halfway through a slab. Once we acknowledge them and understand where they are coming from, we can approach them with natural interventions that complement our health goals.

Understanding cravingsCravings are a combination of science and sociological cues. Some scientists believe our desire for high-calorie treats traces back to our early ancestors who looked for food high in fat and calories to sustain themselves until the next meal came around. They maintain our modern-day brains reinforce this but the problem is, we often seek out the more convenient and less healthy food.

Food is tied up in our emotions and can help alleviate moods like fear, stress, loneliness, anger, sadness, and boredom because

it causes the brain to release powerful chemicals like endorphins, which make us feel pleasure, and dopamine, which can motivate us to keep eating. But moods and environmental situations can also become associated with food and trigger a desire. Feeling down and automatically looking for something in the fridge to pick you up is similar to the habit of craving something sweet every night after dinner. In both instances you obsess until you’ve satisfied the craving.

PRACTICAL TIPS TO MANAGING CRAVINGS

EAT REGULARLY: Skipping meals or eating irregularly depletes your energy levels often resulting in a desire for starchy or sugary foods. To help maintain your blood sugar levels and prevent impulse eating make sure you eat every three to five hours. Choose protein, fiber-rich foods like whole grains and produce.

OUT OF SIGHT, OUT OF MIND: If you know you have a weakness for

something try removing temptation from your daily routine. Ban it from your house and avoid the supermarket aisles where you know it’s stocked.

GO COLD TURKEY: Cutting out all simple sugars works for some people. While the initial 48 to 72 hours can be tough, sugar cravings should diminish within a few days. Ultimately you can train your taste buds to be satisfied with less.

TURN TO H20: The symptoms of hunger and cravings - low energy, reduced cognitive function and poor mood - are similar to those of being dehydrated. Next time you’re craving an afternoon snack, drink a glass of water and wait ten minutes.

MINDFUL TREATING: When rewarding yourself with a treat cut out any distractions so you can truly savor what you’re eating. The satisfaction will in turn help you control mindless snacking.

60

Outsmart your

Don’t deny yourself but rather offer your body something equally as satisfying that’s also healthy.

"



Why is it that sometimes you can be confronted with the dessert table at a wedding but you remain the poster-child of abstention, while at another time all you can think about is the sugary, salty or fatty indulgence calling your name?

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BREATHE: Try a quick breathing exercise when willpower wanes. Close your eyes and cut out thoughts and external pressure by watching your breath move in and out. When your breathing pattern feels calmer, imagine exhaling toxins and negative thoughts with every out-breath. On each in-breath imagine your body being energized by cleansing oxygen that brings with it a new lease of life.

FEEL-GOOD ALTERNATIVES:Explore non-edible ways to release pent-up energy and create balance in your life. Relieve stress with yoga, a sauna, a hobby such as beading or journaling, or a walk. Treat yourself to a herbal bath, a bunch of flowers and candles or a therapeutic massage. High intensity activity such as running, dancing or riding your bike does wonder for the blues.

AROMATHERAPY: Put two drops of essential oil of grapefruit on a handkerchief. Inhale when you have a sugar craving.

PRACTISE VISUALIZATION: When reaching for that snack, imagine your skin becoming more sallow and fleshy and your brain finding it harder to make connections. Then picture a shower of tropical rain pounding down on your scalp, washing away these pictures. Sense a feeling of cleanness and vibrancy inside and out. Or inspire yourself to reach your healthy eating goal by saving a picture on your phone or creating an inspirational board on Pinterest. Take a look at it whenever a craving hits and ask yourself whether giving into your craving will bring you any closer to your goals.

TASTY TRICKS FOR CRAVINGS

Use these clever and delicious ways to satisfy your body.

CHOOSE QUALITY OVER QUANTITY:If chocolate is your treat, choose a perfect dark chocolate truffle or 70 percent or more cocoa solids rather than a king-sized, sugar-laden chocolate bar. Then savour every bite.

GIVE IN A LITTLE – HEALTHY ALTERNATIVES: Eat a bit of what you’re craving but look for healthier alternatives like a date rather than a piece of chocolate, a gluten-free pizza base with extra vegetables and anti-oxidant rich tomato sauce instead of a normal pizza with fatty, processed meats, or vegan ice-cream sweetened by natural fruit and made creamy with frozen banana.

COMBINE FOODS: If the idea of having just one biscuit seems impossible combine the naughty treat with healthy food. For example, dip a banana in melted chocolate or mix some almonds with cocoa nibs.

REACH FOR FRUIT: Have fruit or dried fruit on hand for when sugar cravings hit. You’ll get fibre and nutrients along with some sweetness.

SNACK ATTACK: Foods like air-popped popcorn, nuts and seeds are a healthier alternative for noshing.

SPICE AND ALL THINGS NICE: Just half a teaspoon of cinnamon a day, and a few cloves are very effective at normalising blood sugar levels and reducing food cravings. Add cinnamon to warm drinks, and cloves to salads, grains, vegetables and poultry.

If nothing helps and you do give in, forgive yourself. If you’re already eating a well-balanced diet of fruit, vegetables and protein, and drinking lots of water, then the occasional indulgence is no cause for concern.



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Eating gluten-freeA few things you didn’t know about...

Coeliac is seriousExperts believe that coeliac disease is

underdiagnosed in South Africa. Coeliac disease causes the body to have an immune reaction to gluten. If left untreated, this can seriously damage the digestive tract. The only solution is completely avoiding gluten.

Switch it upEating gluten-free can be a big adjustment, especially when it comes to your favourite snacks. Don’t be afraid to try new things like kale crisps, seed crackers and wheat flour alternatives. Tip: Quite a few low-carb and

banting options are gluten-free. Check your labels!

Why go gluten-free?Some people go gluten-free because they’re diagnosed with

coeliac disease or gluten sensitivity and the only way to manage this is to cut out gluten containing foods. Others choose gluten-free diets because they’ve found that eating gluten causes symptoms they’d like to avoid or because they’ve learnt that gluten can be a cause of inflammation.

Am I sensitive?Symptoms of gluten sensitivity include headaches, feeling bloated, fatigue, and stomach upsets.

Coeliac symptoms are similar but more severe and can include a rash.


What is gluten?Gluten is a protein found in wheat, rye, barley, spelt, and kamut. It helps baked goods keep their shape and it’s often added to sauces as a thickener.


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