Shape Up

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GET MOVING point winning strategy

CELLULITE DIET

Pump it up A PLAYLIST TO MOVE TO

KNOW YOUR Lymphatic

system

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SUGAR FREE SWEET

Natural intervention

OCT 2015

R15 (incl. VAT)FREE IN-STORE WITH PURCHASES

Offers valid from Thursday 1 October until Saturday 31 October 2015Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.

NUT BUTTER DIY delicious

SHAPE UP

ALTERNATIVES

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FORMULATION

2015_Esse_Plus_Print_ad_A4.indd 1 2015/08/18 10:19 AM

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FORMULATION

2015_Esse_Plus_Print_ad_A4.indd 1 2015/08/18 10:19 AM

It’s what’s inside that sets us apart

086 11 SOLAL or 086 11 76525 | [email protected] | www.solal.co.za | www.facebook.com/solal

10-Step Quality Assurance to ensure stability, composition and strength from raw material selection and testing, to final product quality and effectiveness.

Insist on SOLAL®

NO SUBSTITUTION

Patented ingredients • Concentrated extracts QualiSafe™ 10-step quality assurance process

That’s why QualiSafe™ is so important. QualiSafe™ is unique to SOLAL®, for peace of mind that your family is getting the best quality, health and wellness products that money can buy.

QualiSafe™ is a 10-step quality checking and auditing process, that ensures stability, composition and strength from raw material selection and testing, to final product quality and effectiveness. QualiSafe™ ensures that it is what’s inside the capsule that sets SOLAL® apart.

1. Effective products: Pharmacological screening of ingredients to ensure effective products2. Approved: Supplier approval based on a strict vendor approval process

3. Tested: Identification tests performed on all raw materials on delivery4. Verified: Heavy metals and microbial verification

5. Quality: All products are manufactured in licensed pharmaceutical facilities, under cGMP6. Accuracy: Pharmacist supervision during every step of the manufacturing process

7. Stability: Stability testing to ensure freshness throughout shelf life8. No unhealthy ingredients: Including fillers, additives or bulking agents

9. Animal aware: Avoidance of animal-derived material whenever possible (e.g. vegetarian capsule shell, not cow or pig gelatin)10. Batch traceability: Every batch of raw material can be traced to each individual final product

YOU DON’T KNOW the quality of what’s inside your supplement

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Shape Up

This month we’re shaping up in all aspects and from all angles.

The beginning of summer is a great motivator to introduce new practices, new eating habits and a fresh outlook. We’re throwing any ideas of deprivation aside and going for uplifting, energizing and nourishing alternatives. Join the challenge of giving up sugar, try out some Banting recipes and follow an eating guideline to banish cellulite. Be kind to your body and let any extra kilo’s slip away. See what type of exercise

makes your body strong; put together your ultimate playlist to boost your cardio time; exercise more and love yourself for doing it. Instill wellness practices in your family and get a healthy challenge going. All our stories this month create a perfect environment for a call to action. It’s time to overcome challenges and Shape Up.

In wellness and joy

Robyn

PUBLISHER'S LETTER

EDITOR’S LETTER

Dear Wellness Readers

I must admit, this winter’s felt pretty long and tough. The few glimpses of sunshine this last month has

really motivated me to shape up. Not just physically but mentally too. I just love Summer and being in shape just makes it that much better.

Shaping up is as much about having a positive mental attitude as getting into better physical shape. The short, cold and wet winter days are sometimes just not conducive to either. And with the new baby in my house, free time is scarce. So a few things I am going

to focus on this month are 1) make a minute for myself. In this minute, think about how I can treat myself better. By taking better care of me, I take better care of others. 2) just get on and do it. Don’t put off exercise for the perfect time on the perfect day. Take the stairs, not the lift. Park a little further from my destination and walk. 3) do the simple things. Drink plenty water, make time for mindfulness, move more and lunge (thats right, go on and get those big muscle groups working) 4) eat whole foods. Cut out anything processed and not the way nature made it.

This months issue is filled with even more great tips to shape up - I hope you enjoy reading it and the process of shaping up for Summer.

Yours in wellness

Dr. Sean Gomes

Co founder and Joint MD

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

[email protected]

DIETITIAN: Melissa Gomes

ADVERTISING & DIRECTORY ENQUIRIES:

Sue Dall, cell: 084 707 4477

[email protected]

PRINTED BY: Paarl Media Paarl

EDITORIAL

ADVERTISING

STORE LOCATIONS

Wellness Warehouse Kloof & Wellness Café KloofLifestyles on Kloof, 50 Kloof Street, Cape Town. 021 487 5420, 021 487 5440

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

Wellness Warehouse Cape QuarterCape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 7007

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

Wellness Warehouse Wembley Square & Wellness Café WembleyWembley Square, Gardens, Cape Town. 021 461 3775, 021 462 1007

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

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

Wellness Warehouse GardensGardens Shopping Centre, Mill Street, Cape Town. 021 465 8787

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 HelderbergShop 16, Helderberg Shopping Centre, Centenary Drive, Somerset West. 021 851 1949

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

Wellness Warehouse Flamingo SquareFlamingo Square, Cnr Blaauwberg Road and Study Street, Table View, Cape Town. 021 556 8008

Wellness Warehouse WelgemoedShop 5, Forum Shopping Centre, Welgemoed, Cape Town. 021 913 3000

Wellness Warehouse Village ViewShop 18b, Village View Shopping Centre, Bedfordview. 011 450 0000

Wellness Warehouse Online Shop261 Bree Street, Cape Town. 021 003 3552

For more information on trading hours visit wellnesswarehouse.com

Wellness Support Office261 Bree Street, Cape Town

021 003 3552www.wellnesswarehouse.com

magazinehelping you live life well

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.

ERROR: Kindly forgive us for an editing error in the article from the August issue, The Protein Story written by Judith Johnson. It refers to a Banting diet as having a high protein recommendation. Judith’s statement didn’t refer to a Banting diet but rather indicated that sources of protein should be considered wisely.

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Welness Magazine - 210 x 297 mm - L-Carnitine Liquid advert - PRINT FILE

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EAT WELL FREE ME - Join the challenge of a sugar-free life. We explore the high’s and low’s of sugar spikes, the alternatives and the taste. Here’s everything you need to know about being a sweet tooth and how to beat the cravings.

SEASONAL SALAD - Who would have thought of using nectarines and asparagus together? Claire Allen did, and put together a ‘shape up’ salad designed for summer.

SWEET GOODIE - Chocolate raspberry cookies can be enjoyed and savoured without worry when they’re made from the right ingredients. Test this winning recipe.

BUTTER ME UP - You’re probably most familiar with peanut butter or hazelnut butter, but nut butters are made from just about all your favorite shelled snacks, here’s how to make them and why.

BE WELL CELLULITE FREE - Beating cellulite requires a firm commitment to making a number of dietary and lifestyle adjustments. Resolve to be dimple free and follow these tips.

LOOK WELL ECSTATIC LYMPHATIC - The lymphatic system is essentially the body’s natural detox system Learn more about it, why it’s so important and how to make sure it’s running optimally.

SUPER HYDRATION - Stay well hydrated with 3 of our tops summer refreshers: Buchu water, Coconut water and green tea all have numerable benefits.

MOVE WELL EXERCISE FOR ENERGY - extensive studies have shown when you’re feeling lethargic and lazy, the best thing you can do is get off the couch. See how to energise your body with smart exercise moves.

SLEEKGEEK - 10 simple strategies show anyone, no matter how sedentary, how to ‘get into shape’. From water intake, better sleep, and adding more steps to your day, simple habits contribute to overall wellness and of course, losing a few kg’s.

PUMP IT UP - Make it easier to get a full cardio boost with a playlist that keeps you on the move. Here are 40 hand-picked tunes to keep you up-beat and energised.

SUMMER SHAPE UP - Exercise is the best thing you can do for your body. No matter how you do it or when you fit it in, just start moving. These are just some of the reasons why.

LIVE WELL GREEN PAIRING - Beat bugs and create garden harmony by applying the principles of companion planting. We show you what to pair with what.

GRANDMA’S GREEN CLEANING - 8 old school natural household ingredients can turn your modern kitchen into a naturally green one with a no nasties approach that benefits the family and the environment.

LOVE WELL SHAPING THE FAMILY - Increase the wellness factor in your family life. Get everyone onto a better eating and exercise regime by introducing family-friendly positive habits and practices.

REGULARS Editor’s Choice - feel good seasonEvents - head out in OctoberRead Well - plug into numerous sources of information Classified - lets you know what’s happening in your wellness community with workshops, retreats, therapies and more 5 Quick Facts is all about health

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www.wellnesswarehouse.com

ON THE COVER MODEL: Marisa Logan and Nicole LuptonPHOTOGRAPHER: Eric UysSTYLIST: Rouxmia Bougas

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Marisa Logan and Nicole Lupton are co-owners of the lifestyle site Wellness in the City filled with reviews of local fitness classes, nutritional cafes and restaurants, healthy recipes and beauty products. The site is designed to inspire, encourage and motivate readers to embrace a healthier lifestyle. “We started Wellness in the City as a channel to share our passion for living life to the fullest, whilst motivating readers to seek adventure, balance and healthy living outside their mundane comfort zones,” says Marisa. “We wanted to create a targeted platform that provides consumers with health, fitness and beauty content based on our own experiences with honest, unbiased feedback and reviews.” Wellness in the City launched in March 2015, and already has a substantial following. wellnessinthecity.co.za Clothing kindly supplied by Adidas.

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LOVE YOURSELF, HEAL YOUR LIFE WORKSHOP 3 to 4 October - DurbanHeal Your Life® workshops are based on the principles from the bestselling book, You Can Heal Your Life by Louise L. Hay. They’ve been attended by thousands of people worldwide. During this interactive workshop, learn the Louise Hay philosophy; develop awareness of limiting beliefs; release old emotions; practice forgiveness and learn how to love yourself more fully. Practical techniques for positive change, powerful exercises, meditations and processes are also covered. Contact Ashika Singh on email [email protected]

ART OF LIVING HAPPINESS PROGRAMME 6 to 11 October - Cape Town Discover vast untapped possibilities within you through the Art of Living Happiness Programme. Find the power to create a joyous life that is on-purpose, the confidence to stretch and grow beyond limiting beliefs, and the ability to lead a deeply fulfilling life. It’s held at the Art of Living Milnerton, Point Business Park, Unit 18, Corner Koeberg & Marinus Drive, Milnerton, Contact Jatin Gordhan on 0718523622 or email [email protected]

ORGANIC LIFE FAIR SA 9 to 11 October - Cape TownThe Organic Life Fair is aimed at creating awareness, exposure, education, healing, transforming, learning, sharing, living, enjoying and indulgence in Organic Lifestyle. Expect exhibitors, restaurants, day care facilities, fashion shows, organic stalls and treatments, presentations, cheese and wine, fitness, bookshop, coffee and tea booths, mind body alignment and much more. It’s held at the Walter Sisulu, Botanical Gardens, Cape Town and costs R35. Log onto www.organiclifefair.com for more details.

HANDMADE CONTEMPORARY FAIR 9 to 11 October - JohannesburgThe Sanlam Handmade Contemporary Fair is an annual event showing the best in artisanal produce and craftsmanship. In its sixth year, the fair has established itself as one of the most highly anticipated events on Joburg’s social calendar. New and coveted local design brands and excellent food and wine are on offer. It’s all happening at the Rooftop in Hyde Park Corner, Corner William Nicol and Sixth Road. R100 at the door or online www.webtickets.co.za

FUSION VINYASA RETREAT 9 to 11 October - HermanusElaine Seidel is hosting a fusion Vinyasa retreat at Bodhi Khaya, a haven for the soul. The weekend promises to inspire your body, tantalize your taste buds and stimulate your creative spirit. Expect a fusion mix of Synergy, Forrest and Iyengar inspired Vinyasa, exploring body awareness, alignment, movement and the joy of yoga. For information on price and bookings contact Tel: 028 388 0156, or email: [email protected], or log onto www.bodhi-khaya.co.za

MOTIVATIONAL SPEAKER CHRIS BERTISH 20 October - Cape TownThe One&Only dinner guest features motivational speaker Chris Bertish, renowned for surfing waves the size of buildings and winning world records including the fastest English Channel crossing on a stand up paddleboard. Held at the One&Only Cape Town, Dock Rd, V&A Waterfront. It starts at 18h30 and is followed by dinner. Cost R295. Contact Tel 021 431 4511.

HALLOWEEN FOREST NIGHT TRAIL RUN 31 October - StellenboschMuratie Wine Estate and Dirtopia are hosting a Halloween evening trail along Muratie’s singletrack. Dress-up, wine tasting and delicious food is set to celebrate Halloween. Muratie Wine Estate, Knorhoek Rd, Koelenhof, Stellenbosch. Contact Tel 021 884 4752 for more information.

CAMPHILL VILLAGE MUSIC FESTIVAL 31 October - Western CapeJust Jinjer, Beatenberg, and Ottoman Slap are part of the line up for Camphill Village West Coast’s second annual outdoor music festival. See the flowers in bloom as you drive up the coast and experience good vibes, good food and wine stalls. Other acts on the bill include Bootleggers, Swallowers Of Time and The Comeback Kings. Camphill Village, Klein Dassenberg Rd, Cape Farms from 13h00 to 19h00. Contact Tel 021 571 8600 or log onto www.camphill.org.za

21ST CAPE TOWN INTERNATIONAL KITE FESTIVAL 31 October & 1 November 2015 - Cape TownBe uplifted at the 21stCape Town International Kite Festival, proudly hosted by Cape Mental Health, in Muizenberg on 31 October and 1 November. It’s a fabulous family outing featuring some of the most spectacular kites in the world. There’s also live entertainment on-stage, free kite-making workshops, yummy food and craft stalls. At just R30 entry (R10 for children 12 years and under) it is affordable fresh-air family fun in support of a very good cause. For more info contact Tel: 021 447 9040 or email [email protected], or log onto www.facebook.com/CTKiteFest

Out & About In October 2015

If you have an event or happening you want to share with our readers email [email protected] and let her know.

helping you live life well

With the scent of sweet jasmine and sunny days, we all know Spring is well on its’ way. So why not buff up your aura and reawaken your happy self with soul workshops or a yoga retreat. Alternatively, you may choose to chill in the countryside listening to good tunes with some of SA’s top bands, or perhaps indulge and pamper yourself with organic treatments and yummy tasties with the family for a fun-filled day at the fair.

by Fran Kruger

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Are the Highs and Lows of Blood Sugar getting you down? MetaGlycemX offers a Comprehensive Approach using Targeted Botanicals and Micronutrients to help stabilize Blood Sugar levels, increase Energy and reduce Cravings!

Amipro | 011 802 8101 | [email protected] | www.amipro.co.za

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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

A feel-good time of year…This has to be one of my favourite times of the year; it’s almost time for the holidays and there’s something magical about a South African summer that brings friends and family together – usually around a braai. Most importantly, the weather is warmer and that means, summer frocks, short socks and the occasional bikini! There’s every reason to enjoy this feel-good season so, I’ve put together a bunch of my summer essentials to boost body confidence and keep skin looking healthy.

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Happy Body Fennel This essential oil tincture can be used to reduce cellulite and suppress appetite. Fennel has a licorice-like flavour similar to anise and is known to help speed up your metabolism and break down fat in the body. It’s always wise though to speak to your doctor about weight loss products. Take the recommended amount of drops in 30 to 50ml of water or juice just before meals. Phyto Force Fennel R69.99

Healing For Harmony This body polish from Healing Earth’s naturally-derived ingredient range is designed to smooth away troublesome bumps and dimples. The coffee, cinnamon and orange extracts stimulate your skin and leave you smelling delicious. The scrub contains walnut shell powder; an effective natural

exfoliator that’s also really gentle on the skin. Found in spas the world over, Healing Earth products are also free from synthetic fragrances, colourants, petro chemicals and preservatives; they’re kind to your body and the earth. Healing Earth Body Polish R349.99

Massage Mix A great solution to cellulite-free skin, this massage oil is blended with Fennel, Geranium and Rosemary. The cleansing blend leaves you feeling radiant and smooth with more elasticity in the skin. The oil also contains Juniper berry, which helps in decongesting your lymphatic flow. This massage oil contains no petrochemical ingredients or mineral oil. Soil Blended Massage Oil Toning R109.99

Bee Protected One thing you’ll want to stock up on, especially with our African sun, is sunscreen. But, so many people don’t know about the nasty chemicals you can find in regular sunscreens. Ultra Bee sunscreen is completely natural. Their chemical-free formula includes beeswax, honey and coconut oil. Ultra Bee Sunscreen SPF20 R129.99

Oh So Slim We know that fat doesn’t make you fat – some fats are incredibly healthy and essential for us to put in our bodies. Essential Fatty Acids, especially Omega-3s, are a powerful aid in reaching and maintaining a normal weight. The fat-burning formula that makes up Omega Slim from Absolute Organix is a blend of natural and organic Omega 3,6,9 oils. This is a great supplement to compliment a healthy diet. Absolute Organix Omega Slim R129.99

Go Nuts Macadamias are high in fibre, low in carbs and packed with Vit B-complex, potassium, iron and magnesium. It’s vegan and vegetarian friendly, and great for the whole family. This Macadamia nut butter from Nature’s Choice is made up of the unrefined macadamia nuts and free from preservatives, synthetic chemicals or additives. Creamy and smooth, this butter is delicious on yogurt, pancakes, oats or spread on toast. Nature’s Choice Macadamia Nut Butter R119.99

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Shaping up for Summer?

Shop through the wide variety of stock at Wellness Warehouse or visit us at www.soil.co.za our online Shop, for great deals and products. Free delivery on any orders over R300!

SOiL certifi ed Organic Massage Oil Blends are perfect for your workout regime

Try our Toning blend in the morning to boost circulation, reduce cellulite, detoxify, tone and stimulate your skin. Our Athletic blend will soothe post workout sti� ness, promote circulation and release muscle tension. For a restful night’s sleep, try our Relaxing blend.

For an extra special massage experience use a natural room aroma. Our SOY WAX MELTS work perfectly with massage – soothing, uplifting, invigorating and relaxing to both body and mind. Just pop one into your aromatherapy burner, relax and enjoy the aroma for hours.

SOY WAX MELTS

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notmilk_cptnotmilk_cptDoesn’t this just look so delicious, pure and fresh! New batch delivered to @wellnesswarehouse Kloof & Cavendish, as well as @tashascafe Constantia great alternative to cow’s milk!! #delicious #foodie #dairyfree #glutenfree #vegan #vegetarian #animalfriendly #pure #fresh #organicfood #organic #almonds #nutmilk

COMMUNITY views & news

EMAIL Get in touch and you might just feature on our community page. Don’t forget our Wellness Wednesday giveaways on Facebook and watch out for spot prizes on Twitter. [email protected]

WIN! Don’t forget our #WellnessWednesday Facebook giveaways

INSTAGRAM

TWITTER

join the conversation!

Emma Jude JacksonI have a proper Superfood smoothie addiction. Full blown. @wellnews at @VandAWaterfront

One-year-old Emily Moolman with her mom Rene’s Women’s Day giveaway. Rene says: ‘What a great prize! Even better than what I expected! Little Emily agrees :P no biscuits for mom!’

Don’t forget to watch our Facebook, Instagram and Twitter accounts for regular giveaways.

Wellness Winners

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NOW OPEN

INTRODUCING WELLNESS ON THE GO AT THE V&AVisit us for powerhouse foods, juices & smoothies on the go

Shop 6105, Ground Floor, V&A Waterfront | 021 418 0175

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Over the last year, sugar’s effect on our health has been well

documented in a constant stream of damning research worldwide. Sugar is now considered food enemy number one and is to blame for far more than hyperactive children and tooth decay. Surveys show that more than 60% of South Africans are overweight, obese, or morbidly obese, and that 22% of children aged 2-5 are overweight or obese. Being overweight puts you at risk for diabetes, heart disease and strokes. Start your sugar free challenge with a plan in mind. Give yourself a minimum of 21 days to beat the sweet habit. Keep a journal and notice how you feel everyday physically and emotionally. Continuously remind yourself why you started this challenge.

Here are 3 key areas to get you started. Start with one category per week and slowly wean yourself off the sweet stuff. Doing everything at once might feel very overwhelming.

1. White Table Sugar

• If you can drink tea and coffee without sugar, that’s a great start. If it’s too hard a habit to break, find a sugar substitute – try coconut blossom sugar. With its

sweet caramel flavour, the sugary sap of the coconut palm tree offers more vitamins and minerals and contains less fructose than standard white table sugar.

• Try a sugar alternative in your cereal

like Xylitol. Xylitol is a naturally present substance found in the fibers of many fruits and vegetables and can be made in small amounts by the body. It has the same sweetness as sugar but has a low GI value, meaning it has little effect on blood sugar levels and insulin.

• Choose Honey as a sweetener when baking. Honey has a lower GI value than sugar, meaning that it does not raise blood sugar levels as quickly. Honey is sweeter than sugar, so you may use less of it, but is does have slightly more calories per teaspoon so it’s wise to keep a close eye on your portion sizes.

2. Cut out Highly Processed Carbohydrates Cut out highly processed carbohydrates like pastries, biscuits and white bread. We need a certain amount of the right carbohydrates, but we don’t need added

sugar. If you are craving a sweet hit, choose a piece of fruit or enjoy a cup of herbal tea with honey.

Instead of pasta for dinner, choose a fresh salad with a grilled chicken breast. Try legumes, these offer good carbohydrates and protein combined. Find 5 or 6 meals to start your challenge with, choose one’s that are fresh and easy to prepare. Use these to start you off and simplify your new eating plan. Cut out white bread. Instead of toast in the morning, choose scrambled eggs on a piece of dark rye. Swap your lunch time sandwich for a smoothie, a warming vegetable soup or even a plate of left over salad and grilled chicken.

3. Cut out the Added Sugar

• Remove all fizzy drinks from your diet. Soft drinks are laden with sugar and have no nutritional value. Opt for water instead. Liven up your water with sliced lemons and ginger, oranges or even cucumber and lime. Coconut water is a naturally hydrating alternative.

• When you exercise choose ‘date balls’ or a banana instead of unnatural overly sweet ‘goo’ and liquid gels.


healthy foodmarketeatwell

Slowly wean yourself off the sweet stuff. Going cold turkey all at once might feel very overwhelming.

"

There’s a growing movement to give up sugar for the health benefits this offers. You may have considered it, but feel at a loss where to begin. Here are some sugar facts and tips that will help you on your way.

FREE ME by Cheryl Stevens

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• Read the labels – you will be surprised at how many convenience foods have high levels of sugar. Ditch the processed breakfast cereals, ready made meals and bottled sauces – most of them are high in sugar, with added colourants and preservatives.

After 21 days, notice if you have higher energy levels, if your skin is looking clearer and your eyes brighter. That constant sweet craving should have gone, and your hunger should start to level out. Be realistic, and keep something sweet readily available, just make sure it’s free of refined sugars.

The most important thing is not to beat yourself up if you have a slip up - just pick yourself up and get back on plan. If you follow your plan it will allow you to get on track to a well-balanced, healthier lifestyle, one that sets you free from the shackles of sugar.


wellnesswarehouse.com

did you know?Carbohydrates are made of long

chains of simple sugars. This means

sugar is a type of carbohydrate

needed by our body for energy.

Carbohydrates promote the secretion

of insulin. Insulin is a natural fat

building hormone that turns excess

carbohydrate into fat. If your insulin

level is continually elevated the

body continually creates fat, instead

of burning fat as an energy fuel.

Carbohydrate containing foods have a

glycemic index (GI). The GI Index can

assess how quickly and how high your

blood sugar levels rise in response to

different foods. Many high-glycemic

foods can raise your blood sugar

levels within as little as 15 minutes

after eating, this includes white bread,

most breakfast cereals, rice and

potatoes. Cocofina 1l R49.99Honeywood Honey 500g R47.99Wellness Xylitol 1.5kg R189.99Wellness Chickpeas R54.99Wellness Lentils R54.99Wellness Chai Tea R32.99Wellness Coconut Blossom Sugar R99.99

SHOPPING LIST

SHOP ONLINE

welln

esswarehouse.com


This herbal liquid sweetener is extracted from the leaf of the stevia

plant. It has an intensely sweet, smooth taste and can be used in hot

or cold drinks and in cooking or baking.

1. Allow the tea bags to steep in 1 cup boiling water for 5 minutes. 2. Remove tea bags and allow to cool.3. Combine the mint leaves with the cooled Rooibos tea and infuse for 15 minutes.4. Strain out the mint leaves. Stir in the cold water, juice of the lemon and the stevia liquid. Serve in glasses over ice cubes. Makes 750 ml

STEVIA LIQUID

Lemon & Mint Iced Tea

3 tbsp fresh mint leaves, bruised250 ml boiling water3 Rooibos tea bags

¾ tsp HCW Stevia LiquidJuice of ½ lemon500 ml cold water

6 ice cubes

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NECTARINE & ASPARAGUS SALAD

Serves 6

TIP: Feel free to adjust quantities - add more of what you like the most and less of other items. Make sure you enjoy what you eat.

1. Remove the woody ends from the asparagus. Blanch them by adding them to a pot of salted boiling water for 2 minutes until tender (depending on thickness). Drain immediately and transfer to a bowl of iced water to stop the cooking process.

2. Pat dry and start assembling your salad.

3. Place lettuce, cucumber, then asparagus, red onions and avocado in your favorite salad dish, this salad works well in a long flat dish.

4. Add the nectarines, crumble over the feta and sprinkle with pomegranate seeds.

Dressing: Mix together some olive oil, lemon juice, apple cider vinegar, salt and black pepper and drizzle over your salad just before you serve.


INGREDIENTS

500G OF YOUR CHOICE OF LETTUCE, OPT

FOR A GOOD MIX

½ CUCUMBER

½ RED ONION THINLY SLICED

2 AVOCADO’S, SLICED INTO STRIPS

2 NECTARINES, CORDED AND SLICED INTO

STRIPS

1 X PACK OF BABY ASPARAGUS (OR USE

BIG ONES SLICED IN HALF)

1 X ROLL OF FETA, GOATS CHEESE ALSO

WORKS WELL

100G POMEGRANATE SEEDS


Cooking with ClaireUse seasonal ingredients to make a summer salad with a multitude of benefits. I’ve chosen nectarines as they’re immune boosting, low in calories and promote good eyesight. Then I’ve picked asparagus for it’s anti aging, high vitamin C content and because it promotes weight loss. Asparagus is something you can include in all your summer salads.

COOKING WITH CLAIRE CONSCIOUSLY

Over the next few months join me at the Kloof Street Store for live

demos, cooking tips and tastings.

3rd October 11h00-13h00 Summer Cooking

24th October 11h00-13h00 Desserts

28th November 11h00-13h00 Picnics

4th December 11h00-13h00 Christmas Favourites

Wellness Warehouse, Lifestyle Centre, Kloof Street, Gardens

Seats are limited so make sure you [email protected]

Follow me:Facebook: MasterChef Sa Claire Allen Twitter & Instagram: Claireallen_sa

www.foodislove.co.za

#CookingWithClaire#FoodIsLove

did you know?Nectarines make a great healthy dessert when grilled with honey and thyme and served with yoghurt.

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Storehouse of fruit & nuts

Raw or roasted Almonds 1kgRaw or roasted Cashews 1kgDried Cranberries 1 kgFruit and nut trail mix 1kgGoji berries 800gDried mangos 600g

dried fruit & nuts

Use dried fruit and nuts to add to muesli and to enhance your smoothies. With nuts, you can make nut butter, toast them as a snack and add spices, grind them and use them in sauces, salads and stir fry’s. Nuts are incredibly filled with goodness and are completely delicious and satisfying. Although we used to think nuts are fattening, new research shows they can be used as part of a dieting schedule. The high nutritional content makes the brain think it has had enough food and helps with appetite control. Choose from the following varieties all available in bulk.

WELLNESS DRIED FRUIT & NUTS RANGE:

Stock up on a delicious assortment of fruit and nuts for your pantry. With healthy snacks readily available you won’t be tempted to eat an unhealthy alternative.

shop in store or online at wellnesswarehouse.com

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CHOCOLATE RASPBERRY COOKIES

BANTING-FRIENDLY

Makes 12

1. Preheat the oven to 180°C2. In a food processor, blend the sunflower

seeds until they’re the texture of flour. Pop them into a medium sized mixing bowl and combine with the desiccated coconut, chia seeds, ground xylitol and cocoa powder.

3. Put the coconut oil in a small pan over a low heated stove until melted. Remove from heat and combine with the chocolate.

4. Prepare a baking tray with parchment paper. Using your hands, mould a heaped teaspoon of chocolate mixture into a ball. Place on the parchment and press to form a biscuit shape. Press a thumbprint into the centre of each cookie.

5. Bake in the oven for 20 minutes. Remove and allow to cool.

6. While the cookies are baking, start by rinsing the raspberries, then put them in a small saucepan over a low heated stove. Add the water and allow to simmer over a low heat. Use the back of a metal spoon to crush the raspberries. Whisk in the xylitol and xanthan gum. Remove from heat and allow to cool.

7. Spoon a teaspoon of the raspberry jelly onto the cooled chocolate cookies.

This recipe was supplied by The Banting Blondeswww.thebantingblondes.com


INGREDIENTS

500G SUNFLOWER SEEDS

1/2 CUP DESICCATED COCONUT

5 TBSP CHIA SEEDS

5 TBSP GROUND XYLITOL

6 TBSP RAW ORGANIC COCOA POWDER

6 TBSP COCONUT OIL

200G FRESH RASPBERRIES

5 TBSP WATER

2 1/2 TBSP XYLITOL

1/2 TSP XANTHAN GUM


Chocolate Raspberry Cookies By Roxane Hayward

Sweet tooth and training for a fit bod? No worries, try out this ‘goodie goodie’ and you can have a treat without worrying about the bulge. Here’s a recipe that won’t sabotage your summer workout routine.

did you know?Raspberries have an array of phytonutrients which serve as antioxidants and are a natural anti-inflammatory. They’re high in Vitamin C, which increases overall health and immunity and they contain fibre which is important for digestion and a healthy intestine.

One of the reasons we crave sweets is, in survival times, sweet tasting foods like fruit meant a ready source of energy for the body.

"

19

20

You’re probably most familiar with peanut butter or hazelnut

butter but nut butters are made from just about all your favorite shelled snacks – from almonds to coconuts. These spreads have as many uses as the varieties they come in and boast abundant nutrients that can reduce risk of cardiovascular and other chronic disease.

The difference between nut butter and nut milk really boils down to the extraction process. The milk is made without the nut pulp that comes from blending the nuts. In a factory, the nut will be pressed for every drop of delicious, nutty milk and the pulp is discarded. You’ll need around half a kilo of almonds to make two litres of the milk. This is very telling; no wonder almond milk is expensive!

Go Nuts With Caution The specific nutrients in nut butters vary depending on the type of nut used. It’s true that nut butters contain a significant amount of fat per serving, but these are the good kind of fats that promote a healthy heart and good cholesterol levels. These fats are champions that work hard to keep our body in good shape; we need them.

It’s never too early to start laying the foundation for healthy cholesterol levels and nut butters are an incredible aid. Just one teaspoon a day of the right nut butter - like pistachio or almond butter, for example - promotes heart health by reducing bad cholesterol (LDL).

Nut allergies, especially peanuts, are increasingly common. Fortunately, there are a variety of delicious nut and seed butter alternatives that will keep your allergies at bay. If you’re allergic to peanuts, chances are you won’t tolerate a variety of other nuts, too. It’s best to check in with your doctor to make sure you’re good to go with a nut butter alternative.

While nuts and nut butter are considered nutritional powerhouses they’re also high-density calorie foods. This means it’s best to balance your diet if you regularly enjoy your nut butters.

Many brands contain only the ground-up nuts, but some contain added salt and sugar, not to mention chemical stabilisers and preservatives. That’s why making your own nut butter is not only fulfilling, but gives you the opportunity to manage what goes into the mix. As with anything, the key is moderation. A standard serving of nut butter is around two tablespoons. Try stick to this and no more per day.

Make Your OwnThe best nut butters are those that contain mostly the plain nut and not much else. Making nut butter is a great way to level up your culinary skills without too much hard graft – though we have to stress that a little patience is required to make your nut butter a success.

The secret to making nutritious nut butter is in the soak. Soaking is a very important step because most nuts, seeds and grains are covered in natural chemicals that protect the plants while they grow. Some of these chemicals are indigestible in the body, so soaking the little things in water before you use them makes them easier to digest and improves their flavour. If you don’t have time for soaking, roast the nuts instead. This also helps break down the natural chemicals that protect the nuts. Roast for 30 minutes at 160° Celsius. Cool before you blend.



did you know?Arachibutyrophobia is the fear of peanut butter sticking to the roof of one’s mouth.

The light, musical crackle of freshly toasted bread, that melt-in-your-mouth creamy texture, the ultimate combination of salty and sweet; your love affair with nut butter probably began with an innocent slice of peanut butter on toast. Here’s how to turn that love affair into a mature, long-lasting relationship with one of nature’s most dynamic little ingredients – nuts.

Butter Me Up!

Eating food packed with nutrients is a great way to keep cravings at bay – your brain registers all the nutrients and doesn’t call for more food.

"

by Skye Forrester

21

LET’S REDEFINEA GENERATION’S

DEFINITIONOF YUMMY

w w w. b u t ta n u t t . co . za

Different nuts have different soaking needs (anything from two to twelve hours) so be sure to check how much time you’ll need.

Once they’re soaked, discard the water and begin dehydrating your nuts; this is simple enough to do in an oven. Spread the nuts into an even layer on a baking tray and place in the oven, heated to around 65 degrees Celsius. Leave the nuts to dry out for around twelve to 24 hours, turning them every few hours until they’re completely crisp and dry.

When you’re done dehydrating, it’s time to blend them. It may take up to 15-20 minutes until the nut mixture is totally creamy - this depends on the strength and size of your blender and how many nuts you are processing. Feel free to add some olive oil to your mixture if you’re not quite getting the creamy texture you’re after.

The minute you have the texture you’re after, pour the mixture into a sealable glass container and enjoy to your heart’s desire.

Mixed Nuts Nut butters are not only a brilliant substitute for real butter and margarine; they also whip up into delicious taste sensations and are full of beneficial nutrients.

• Add a little nut butter to your morning smoothie for an energy boost. Try Macadamia nut butter, pineapple, and a little shaved coconut for a delicious summer breakfast.

• Drizzle some warmed walnut butter over grilled apples and pears for a more-ish dessert or replace the mayonnaise in your standard sandwich with a little spread of the stuff.

• Another must-try summer dessert; half a banana sliced lengthwise with a teaspoon of almond butter on each side and two teaspoons of shredded coconut. Freeze for around an hour and enjoy!

• Use hazelnut butter to thicken a lamb stew or try mixing peanut butter, fresh grated ginger, and garlic to create the perfect sauce for chicken or fish.

• Mix in some raw cacao, coconut oil and almond milk to your hazelnut butter for a mouth-watering chocolate spread for for the whole family.

Culinary nut butter adventures await you - all you need is a little time and lots of imagination.



Almond – 8-12 hoursBrazil – none Cashew – 2 hoursFlax Seed – 8 hoursHazelnut – 8 hoursMacadamia – 8 hours

Peanut – 8 hoursPine Nut – 8 hoursPistachio – none Sesame seeds – 8 hoursSunflower seeds – 2 hours Walnut – 4 hours

Seed & Nut Soaking Time Cheat Sheet

22

The lowdown on dairy

Symptoms of dairy intolerance include stomach pain and a stuffy nose. A diet that’s free form dairy excludes milk, cheese, butter and yoghurt.

That sugar thing

Added sugar simply isn’t good for you. There are a number of reasons for this but what you most need to know is this: excess sugar causes weight gain, increases your risk of developing diabetes and is believed to increase your risk of developing heart disease.

The what and why behind the ‘free from’ food movement.

You’ll likely have noticed a slew of ‘free from’ foods appearing on supermarket shelves. Things like lactose-free yoghurt, sugar-free chocolate and gluten-free snacks are popping up all over. If you’re wondering why this is the case, and whether you should be trying them yourself, read on.

Why free from?

Some people simply can’t tolerate certain foods. They may be sensitive to the foods (often in the case of gluten) or allergic (nuts and fish). Others choose not to eat certain foods for a number of reasons (like vegans, who avoid all animal products). That’s why free from foods are very important.

Gluten explained

Gluten is found in wheat, oats, barley and rye. It’s a protein that gives bread and other baked goodies their ‘bounce’. Bloating and stomach pain are two common symptoms of gluten intolerance.


‘FREE FROM’ AT A GLANCE

Quick facts: • Half of the people who have Type 2

diabetes in South Africa are unaware of it.

• Seven out of 10 women and four out of 10 men in SA have a lot more body fat than what is believed to be healthy

• Research indicates 1 in 100 people suffer from coeliac disease, a serious form of gluten intolerance that damages the digestive tract.

integrative healthbewell

glutenProcessed foods – homemade foods

Wheat flour – specially prepared gluten-free flours/almond flourRegular granola – gluten-free granola or chia

dairy Butter – nut butters

Dairy milk – nut ‘milk’ or rice ‘milk’Dairy yoghurt – soya yoghurt

sugar Chocolate, cakes and biscuits – treats with raw cacao,

coconut sugarPackaged soups and sauces – alternatives made with

no added sugarSoft drinks – coconut water

Intolerant? Allergies? Vegan?

SWAP THIS FOR THAT

23

24

Cellulite & your diet

Females are the most beautiful gorgeous creatures in the whole world. And I think that we are gorgeous no matter what size we are. Alicia Keys

Beating cellulite requires a firm commitment to making a number of dietary and lifestyle adjustments. It is no longer considered just as fat and thus a normal feature of adult female skin. We now know that regular body fat differs from cellulite and it helps to understand how it is formed.



By Andrea Jenkins

25

Everyone has a smooth layer of body fat just beneath the skin that

functions as an insulator, a cushion for organs, and storage for energy. Cellulite, however, has a lumpy texture and these cells contain fats, fluids and toxins, and are trapped deep beneath the skin. They swell and pull down the overlying skin, bulging up in pockets against the connective tissue, causing indentations to the skin.

Cellulite affects 80 to 90% of women, and is much less common in men. Female skin tissue is thinner and less porous, so when fat cells push up against the skin, they’re more noticeable.Women also have a higher concentration of the fat-storing enzyme lipoprotein lipase in the breasts, thighs and buttocks, while men generally have higher levels of the enzyme in their abdomens and backs.

Detox

Reduce toxic load and aid detoxification through the skin, liver, intestines and kidneys so that toxins are effectively removed from the body. Some dietary factors that can contribute:

• Fibre: Make sure you have sufficient fibre intake and you maintain balanced and optimised gut flora. Brown rice, oats, lentils, beetroot, beans, apple, chia seeds and green leafy vegetables assist with gut mobility. It is vital to ensure the digestive system is clearing out unnecessary toxins.

• Prebiotics and fermented foods: These foods contain organic acids, antioxidants, enzymes and probiotics that enhance gut function. Stock up on fermented foods like sauerkraut, kimchi, fermented soya (for example miso) and kefir, and drinks like kombucha (as well as plain old simple yoghurt, unsweetened of course)

• Refined foods: Packed with additives, sweeteners, chemicals, preservatives, fats and salt, over-processed foods are a definite no-no as they strain the body’s cleansing system. Sugar and refined carbohydrates have a high glycaemic index (GI) that promotes the secretion of insulin, a hormone that leads to premature ageing and the breakdown of collagen. Sugar is also stored in fat cells and causes them to expand.

• Less salt and more water Cut down on refined and hidden salt as sodium causes water retention and swelling, making cellulite appear more visible. When having salt, choose good quality complex salts with their mineral balance in check. Eat more cucumber, celery, melon – juice, salad or smoothies – these are water based foods that help draw out excess fluids and tighten collagen which may help to reduce the appearance of cellulite.

• Less caffeine and toxins: Remove or limit the use of tobacco, alcohol and coffee. Caffeine – found in coffee, tea, chocolate and fizzy drinks – has a dehydrating effect causing the cells to hold onto water for survival – having a negative and direct impact on lymph flow and blood circulation. The dehydration of high quantities of coffee and alcohol causes cells to hold onto water for survival.

Stabilise hormones

Hormones are instrumental in the formation and elimination of cellulite. The female hormone oestrogen encourages the storage of excess fat around the hips, thighs and buttocks. It also slows down the mobilisation of adipose tissue from fat cells, preventing it from being used and redistributed to other areas of the body. Luckily there are effective ways of clearing excess oestrogen. Vegetables from the brassica plant family, including broccoli, cauliflower, Brussel sprouts, cabbage and maca powder contain powerful nutrients, known as indoles, which detoxify bad oestrogenic molecules. These veggies also have sulphur-rich nutrients that enhance liver detoxification processes. Sulphur rich foods like garlic, onions, chives and leeks, can also help the liver detoxify at a higher level and reduce the production of oestrogen.

Reduce & manage stress

The body accumulates fat in times of chornic stress which in turn can lead to cellulite formation.Support stress with yoga, getting into nature, proper breathing or get advice on a B complex or stress adaptagen that may be suitable for your stress pattern.



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26

Optimise blood circulation & oxygenation

Cellulite generally forms in areas that have poor circulation due to a lack of exercise, too much sitting or clogged arteries. Poor circulation leads to loss of skin firmness and hampers the body’s ability to deliver nutrients to skin cells, causing them to clump together, which can worsen cellulite. Chlorophyll-rich foods (greens), as well as a COQ10 antioxidant helps circulation and tissue oxygenation.

Silicon rich food will help boost the skin’s strength, thickness and elasticity. This includes bell peppers, cucumber (with skin), watermelon, spinach, tomatoes, apples, strawberries, oranges, beets, carrots, radish, romaine/cos lettuce, burdock root, and horsetail.

Reduce inflammation

An overall increase in inflammation can contribute to poor circulation and reduced lymphatic drainage making the appearance of cellulite worse. Choose the right fats:

Replace saturated fats with healthy omega-3 fats that are found in oily fish, flaxseed and fish oils, and nuts. These foods will help with blood circulation and are anti-inflammatory. Include plant-based fats like coconut oils, extra virgin oil, hemp seeds and avocado in your diet. Minimise overcooked and overheated fats as they are difficult for the body to metabolise and willl be stored more easily. This applies to pasteurised dairy, roasted nuts, cooked starch and deep fried fats, especially palm oil and margarines.

Dietary focus:

• Antioxidants are your number one defence against free radicals, which cause damage to skin cells and can contribute to cellulite formation. Include plenty of antioxidant-rich foods in your diet, like purple berries, and red and orange fruits and veggies.

• Bioflavonoids are known to have chelating properties, binding to toxins and eliminating them safely out of the body. Bioflavonoids strengthen capillaries and collagen, and target and protect oestrogen-prone fat cells.

Primary bioflavonoids can be found in foods like buckwheat, rose hip, broccoli, citrus fruits, including lemons, oranges, limes and tangerines) berries (including blueberries, strawberries, blackberries and raspberries), papaya, cantaloupe, cucumber, garlic, onion, cherries, plums, apples, tomatoes, kiwifruit, grapes, chamomile, lemongrass and red wine.

did you know?Just because you have cellulite doesn’t necessarily mean you’re overweight. However, cellulite is formed from fat cells that are stored with fat, fluid and toxins, so it stands to reason that the more fat cells in your body, the greater the chance that cellulite will form.



For a personal consultation on nutritional needs suited to your lifestyle and constitution contact Andrea Jenkins, nutritional therapist, dip (ION). Andrea is also the co owner of NATIVE South Africa

– a range of healthy delicious snacks just launched and available at WELLNESS WAREHOUSE. Contact Andrea on: [email protected].

GUIDELINES

• Eat cleverly and wisely• Exercise regularly• Drink enough water to

help flush the system • Use sweating

techniques like hot yoga or saunas to release toxins through the skin

• Breathe deeply to ensure you get enough oxygen into the body.

SHOP ONLINE

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llnesswarehouse.com


NEW

27

It contains a natural tanning active.

It smells great! No bad odours.

It resembles a natural sun tan. No orange colour, guaranteed.

It can’t and won’t streak.

It firms up and tones your skin to instantly reduce the visual effect of cellulite.

You can maintain a constant sunless tan for 4 to 6 weeks from one tube of Skinny Tan. Very cost effective self tan!

Now tan & tone your body with

Available at all Wellness Warehouse Stores

28

STAND A CHANCE TO

WIN!

Win three months’ supply of Patrick Holford’s Advanced Optimum Nutrition by sending an

email to [email protected]

with Wellness Notes with Patrick Holford in the subject line by

30 October 2015

If you woke up 100% healthy, how would you know?Imagine the fairy godmother of health had waved her magic wand and you were now 100% healthy. How would you know? How would you feel? One person describes their new-found health as “being blissfully unaware of my body – no aches, pains, indigestion or tiredness. Nothing wrong.”

No headaches, bloating, indigestion, PMS, dry skin, colds or infections! That’s certainly a large part of it. But health isn’t just an absence of illness, it’s also a positive state – an abundance of vitality or well-being. Apart from a lack of aches and pains, the most commonly described bene� ts that the 55 000 people who participated in my 100% Health Survey reported, are:

I have spent the past 35 years studying health, what it is and how to achieve it, and have come to know, through my own experience and the experience of thousands of people, that there exists for all of us, the tangible and achievable experience of a profound sense of well-being. This is characterised by a consistent, clear and high level of energy, an emotional balance, a sharp mind, a desire to maintain physical � tness and a direct awareness of what suits your body, what enhances your health, and what your needs are at any given moment. “I never knew you could feel this good,” is a comment I often hear from people who have followed these 100% health principles.

My golden rules of optimum nutrition:

Eat digestion-friendly foods, and less wheat and dairy produce. Reduce wheat consumption to a maximum of one serving per day (bread, pasta, pizza and so on). Reduce dairy products to a maximum of one serving per day.

Follow a low glycemic-load (GL) diet to balance your blood sugar, with slow-releasing carbs and soluble � bres; for example, in foods such as beans, lentils, oats, brown rice and quinoa. Also eat protein with carbohydrate, such as fruit with nuts, or � sh with rice.

Reduce consumption of re� ned foods (white bread, � our, rice, and so on) to a maximum of one serving a day.

Have a high intake of antioxidant nutrients, achieved by eating eight to ten servings of a range of colourful fruits and vegetables, including plenty of green vegetables.

Eat oily � sh at least three times a week and/or � sh-oil capsules every day.

Have three servings of fresh, raw seeds and nuts every day, emphasising � ax and pumpkin seeds.

Eat six free-range or organic eggs a week.

Reduce the consumption of red meat to a maximum of two servings per week, choosing only lean organic meat.

Avoid sugar/sugar-based snacks, or limit these products to very occasional use.

Drink the equivalent of eight glasses of water every day.

Avoid ca� einated drinks or, at least, limit to a maximum of 100mg of ca� eine a day – the equivalent of one ca� einated drink.

Limit alcohol to a maximum of three drinks a week.

• Waking up alert• Loads of energy

• A sharp mind• Balanced mood

• Good motivation• Skin looking good

• E� ortless weight loss

29

STAND A CHANCE TO

WIN!

Win three months’ supply of Patrick Holford’s Advanced Optimum Nutrition by sending an

email to [email protected]

with Wellness Notes with Patrick Holford in the subject line by

30 October 2015

If you woke up 100% healthy, how would you know?Imagine the fairy godmother of health had waved her magic wand and you were now 100% healthy. How would you know? How would you feel? One person describes their new-found health as “being blissfully unaware of my body – no aches, pains, indigestion or tiredness. Nothing wrong.”

No headaches, bloating, indigestion, PMS, dry skin, colds or infections! That’s certainly a large part of it. But health isn’t just an absence of illness, it’s also a positive state – an abundance of vitality or well-being. Apart from a lack of aches and pains, the most commonly described bene� ts that the 55 000 people who participated in my 100% Health Survey reported, are:

I have spent the past 35 years studying health, what it is and how to achieve it, and have come to know, through my own experience and the experience of thousands of people, that there exists for all of us, the tangible and achievable experience of a profound sense of well-being. This is characterised by a consistent, clear and high level of energy, an emotional balance, a sharp mind, a desire to maintain physical � tness and a direct awareness of what suits your body, what enhances your health, and what your needs are at any given moment. “I never knew you could feel this good,” is a comment I often hear from people who have followed these 100% health principles.

My golden rules of optimum nutrition:

Eat digestion-friendly foods, and less wheat and dairy produce. Reduce wheat consumption to a maximum of one serving per day (bread, pasta, pizza and so on). Reduce dairy products to a maximum of one serving per day.

Follow a low glycemic-load (GL) diet to balance your blood sugar, with slow-releasing carbs and soluble � bres; for example, in foods such as beans, lentils, oats, brown rice and quinoa. Also eat protein with carbohydrate, such as fruit with nuts, or � sh with rice.

Reduce consumption of re� ned foods (white bread, � our, rice, and so on) to a maximum of one serving a day.

Have a high intake of antioxidant nutrients, achieved by eating eight to ten servings of a range of colourful fruits and vegetables, including plenty of green vegetables.

Eat oily � sh at least three times a week and/or � sh-oil capsules every day.

Have three servings of fresh, raw seeds and nuts every day, emphasising � ax and pumpkin seeds.

Eat six free-range or organic eggs a week.

Reduce the consumption of red meat to a maximum of two servings per week, choosing only lean organic meat.

Avoid sugar/sugar-based snacks, or limit these products to very occasional use.

Drink the equivalent of eight glasses of water every day.

Avoid ca� einated drinks or, at least, limit to a maximum of 100mg of ca� eine a day – the equivalent of one ca� einated drink.

Limit alcohol to a maximum of three drinks a week.

• Waking up alert• Loads of energy

• A sharp mind• Balanced mood

• Good motivation• Skin looking good

• E� ortless weight loss

30

We believe in empowering you to make the best decisions for your health. We’re always getting better so that you can, too. We don’t only believe in getting better, though. We believe in being and staying well. With this in mind, WellClinic has start-ed offering a few new services.

Check your Wellness status within minutes.

Ask our clinic sister for more information or call 021 487 5430 to make an appointment. Available at Wellness Warehouse Kloof, Lifestyle on Kloof, 50 Kloof Street, Cape Town.

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Screening (height, weight, BMI, girth, glucose test, cholesterol, blood pressure, haemoglobin)

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for Pathcare• Woundcare (excl. dressings)• Injection administration

31

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And then in the 90’s, technology changed the world. Information

via internet and cell phones became frictionless, fast and free. Success was no longer about being efficient, i.e. doing and being everything to everyone, but rather about effectiveness - doing the important things. But for many of us, the old control ethic still rules.

In the pursuit of wealth and happiness, do you feel a necessity to control everything in your life and be brilliant at it? Is overload the root of your stress? Driven by the limitless reach of technology and a capitalist economy, perhaps you work harder and longer than ever before?

With different thinking you can struggle less even as life’s responsibilities increase. With a simple change, you can literally do more and achieve more in less time. You can earn better, have better health and require less stress to achieve it.

The solution? Magnify, not multiply. Less is more. As you grow older, give more energy to fewer things. Use the discipline of pursuing less. Fewer choices put less demand on your willpower. Here are 3 ideas to help you.

Wealth is Focus x LeverageWe all create wealth differently. Oprah Winfrey is the definition of talk show stardom whilst Steadman Graham, one of Hollywood’s top dealmakers and agents is her business manager.

If Oprah ran the business and Steadman became talk show host it’s highly unlikely they’d be as successful as they are now. That’s because they understand that we all create wealth differently, based on our unique skills and talents. To create wealth, focus on developing your top skills and talents whilst leveraging the top skills and talents of other people.

30 hr Work weekRecent research confirms that working more than the 40-hour week, is associated with increased health problems and has no greater productivity than working less than 40 hours per week.

If you work a 5-day week, plan for 30 hours of ‘value-and-wealth-creating-activities’ per week. The remaining 10 hours will be there for the inevitable unplanned tasks. Be vigilant with those 30 planned hours. Spending them on fewer points of focus will give you more energy, flow and results.

Be a Specialist, not a GeneralistIt’s very simple; if you focus and specialise you become more valuable and can charge more. Generalists are great supporters, but tend not to rise above that supportive role. Generalists struggle to get paid more. Equip yourself with transferable skills, but know you are more likely to create more wealth by focusing on one business or speciality.

Rather than being a ‘jack of all trades and a master of none’, do fewer things better. This way you are more likely to create wealth, health and happiness. Here’s wishing you success in your endeavours.

How can I use this concept?

On a sheet pf paper, draw two columns.

1. On the left write all the urgencies in your life, the things that clutter and overload you. On the right, list all the really important things in life - your priorities.

2. On the left list the things that often take the most time but give you the most problems and least benefit. On the right, list the top items that give you the most return on your time and the least hassles. We say ‘list the 20% that gives you the 80%’.

Look at your list and find 3 ways you can make the list on the left less and give more time to the items on the right.

In 1983, British Author Shirley Conran topped the bestseller lists with a series of books for the modern housewife. Literally titled Superwoman, they were the guide to super efficiency that defined a generation who were told they could ‘be it all’ and ‘have it all’


Magnify, not Multiply

integrative healthbewell

by Dr Mark Vella

did you know?Wealthy people are list-makers

– 81% of millionaires maintain a

diligent to-do list, compared with

just 9% of people on the bread

line according to author Thomas

Corley’s research on the daily habits

of the very rich.Dr Mark Vella ND helps people achieve flow and transformation. He is Director of the School of Lifestyle Medicine and

a Wellness Warehouse Ambassadorwww.lifestylemedicine.co.za,

Email: [email protected], Cell: 082 940 7465

33

34

Lymphatichelping you live life well

Ecstatic

lookwell

by Skye Forrester

While our bodies might be intelligent, autonomous machines, even the strongest constitution can get overwhelmed at times and begin to break down.

Your lymphatic system is essentially your body’s natural detox system – it’s a network of vessels that get rid of toxins, waste and other unwanted stuff in the body by transporting lymph from tissues and organs into our blood.

35

The lymphatic system’s network of vessels are very similar to the

veins and capillaries in our circulatory system. They’re connected to lymph nodes and these nodes can be found all over the body – there are hundreds of them! Lymph is a fluid-like substance made up of water, protein and infection-fighting white blood cells that flow just below the skin layers. So, the very best way you can keep your body detoxified is to boost your lymph flow.

If we liken our bodies to our homes, consider this analogy: We’re all aware of the scary germs that can build up in our bathrooms and kitchens and so we take particular care in keeping those areas of our home squeaky clean. But did you know that your bedroom and lounge can (and should) be considered just as much of a germ haven? Yet we rarely wash our hands after spending time in the bedroom and are seldom, if ever, freaked out by a germy lounge experience. You can think of your lymphatic system as one of these latter rooms; not taking proper care to keep it clean and functioning well can lead to all sorts of negative health implications that, in Western medicine, may not even be associated with your lymph system at all.

Consider a typical stressful week for most of us; tensions are high at work, you’ve had trouble sleeping adequately and your poor diet is barely able to sustain you throughout the day. Even the master of keeping cool under pressure can’t hide from the physical evidence left of a poorly managed lymphatic system. After a week like this, you’ll find yourself wearing your stress – from a dull, grey skin tone and dark eye rings to a puffy face that only Renée Zellweger can seem to pull off (before her extensive cosmetic adjustments, that is).

Autonomous Machines

For the most part, our bodies are impressively constructed to maintain themselves with very little conscious input from us; our skin is able to heal itself of bruises and minor abrasions without us paying it a second thought and the cells in our livers and kidneys are forever regenerating for optimal performance. While our bodies might be intelligent, autonomous machines, even the strongest constitution can get overwhelmed at times and begin to break down.

There are all kinds of things we’re guilty of doing every day that can result in your lymph flow slowing down and becoming sluggish. Stress, poor diet and a lack of exercise is a recipe for a sad lymphatic system. When your lymph flow becomes listless it means toxins get to hang around in your body far longer than they’re welcome to. Symptoms of an unhealthy lymphatic system can be as mild as dull skin, dark eye circles and water retention or more alarming like fibrosis caused by lymphedema.

Lymphatic Flow

So, now we know what the lymphatic system does and why it’s so important; but how do we make sure it’s always running optimally?

One tried and tested method of getting that stubborn lymph flowing is something called Manual Lymphatic Drainage, or MLD. This technique speeds up the elimination of metabolic waste and excess fluid from the body, and also boosts the immune system. MLD is a rhythmic, pumping massage concentrating on key lymph nodes, stimulating the flow of lymph fluid around the body. Because the lymphatic vessels are just below the skin, the massage technique is really gentle and light; in fact, it’s not uncommon to fall asleep during the session! Some therapists might employ the Dr. Hauschka method which uses soft mink brushes to make light touches on the skin in a particular sequence.

It’s not only great for that internal rejuvenation but the MLD technique is fast becoming a standard beauty treatment, too. Improved circulation as a result of the treatment brings on glowing, healthier looking skin and can even reduce cellulite. Who wouldn’t want that?

No matter your treatment of choice, it’s of utmost importance that you maintain your lymphatic system the same way you maintain the rest of your body – with a good diet, regular exercise and plenty of water.

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WE TRIED IT

KINESIOLOGY

We sent our journalist Skye Forrester to try out a session of kinesiology with Tal Petre.

YES! THE START OF A NEW SEASON AND TIME TO BALANCE OUT THE BODY…

I was excited to experience the mental, emotional, physical and energetic rejuvenation that kinesiology offers - but I had no idea just how enlightening one session could be. I was in for a real treat.

I arrived at the gates of Somersault Studios in Claremont on a beautiful spring morning, Jasmine and cut grass lingering in the air. An exquisite pebble paved drive-way lead to the entrance of the large practice rooms with wooden floors. Tal greeted me at the door to her room with a brilliant, calming smile.

Tal explained she practices two types of kinesiology; specialised kinesiology or Neuro Training and Neural Organisation Technique, or NOT. There are only a small number of kinesiology practitioners qualified to offer this second technique and I was in the capable hands of one of them.

To start off, Tal and I sat together and chatted a little about me. This is so that Tal has some context and a greater understanding of what imbalances might be causing you stress. It’s a little like therapy; pouring your heart to a complete stranger is never an easy thing to do. Tal has an excellent bedside manner and an uncanny way of making you feel safe.

After about 15 minutes of chatter, I was ready for my body to start doing the talking. I removed my shoes, at Tal’s request, and climbed on to the uber comfy therapy bed. I began lying on tummy as Tal used Muscle Monitoring to gently reveal the secrets my body was holding.

In a two hour session we sorted a sundry of body imbalances from my stressed adrenals to the negative energy being directed my way. I walked out of the session feeling light as a feather, and that night I had the most restful sleep. For a full week you couldn’t wipe the silly smile from my face; the session significantly improved my mood and all felt right with the world. I will absolutely go for more!

You can find out more about Tal and her healing hands on her website, www.kinesiologycapetown.co.za, or give her a call on 072 431 7234 to

book your own rejuvenation session. did you know?The word ‘lymph’ comes

from the Latin word

lympha, which means

‘connected to water’.

5 Foods to improve your lymphatic flow

1. Citrus: jam-packed with vitamin C to support the body and keep digestion flowing.

2. Berries: especially cranberries, are rich in detoxifying benefits to cleanse the system aid with hydration.

3. Greens: most greens will have vitamins A, C, & K, with iron, magnesium, B vitamins, and protein – essential ingredients for a successful body detox.

4. Sunflower & Pumpkin seeds: the magnesium in them supports the nervous system and the healthy fats help lubricate the body and promote lymph flow.

5. Herbs & Spices: especially turmeric, ginger, cinnamon, cardamom, coriander, and black pepper – all help the digestive system and keep that lymph flowing.

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210 x 297mm - Derma Doc - Welness Warehouse advert - FINAL - PRINT FILE

11 June 2015 10:05:29 PM

38 helping you live life well

top 3 summer refreshers

GREEN TEA Green tea originated in China and has been used in Chinese medicine for over five centuries. It was only really in the 70’s that the powers of green tea caught the attention of scientists who realized people who regularly drank the stuff showed a greater defense against strokes, cancer, high cholesterol and blood pressure, heart attacks and infections like urinary tract infections. In hot water, it’s something called catechins in the green tea that gives it a bitter taste. Preparing your green tea with cooled water allows less catechins into the water and brings out a sweet, grassy, fresh flavor that makes this drink so refreshing. Seep your tea in hot water and melt in some honey for sweetness. Pour it over some ice, add a slice of lemon and enjoy! Cooled green tea is a brilliant beauty secret, too – adding a large pot to your bath will soften your skin and ease tension.

Buchu has ancient folkloric references to the Khoisan and is associated with almost mystical healing powers. It has a fragrance and taste interpreted differently by everyone – some think it’s disgusting and smells like cat pee, while others find it minty. It has undertones of blackcurrant but it’s definitely a taste that grows on you and can be acquired. And for good reason, it has highly beneficial healing qualities. It’s an antioxidant and been used in formulations for cellulite, digestion, urinary tract infections, cystitis, kidney cleansing, gout and rheumatism, to prevent water retention and boost metabolism. In any case it’s a great detoxifier and energizer. Try it on ice with a sprig of mint or slice of lemon or just block your nose and glug it down with speed. Once you experience the benefits you will find it starts tasting better and better and your body will call for it.

If you don’t already know the amazing benefits of coconut water, here are a couple of important reasons to try it out this summer. Coconut water is the clear liquid that comes from young, green coconuts and has a palatable sweet, nutty taste. It’s extremely low in fat, a great hydration aid and a brilliant natural hangover cure! Coconut water has a number of amazing health benefits because it contains essential electrolytes that are present in the human body; it’s crammed with calcium, sodium, magnesium, and potassium. This also makes it a good alternative to sugary fruit juices or commercial recovery drinks. There’s no hard and fast rule on how much coconut water you can drink in a day but it’s best to alternate your coconut water with regular water. Thankfully coconut water is sold in packs so you don’t have to master any cracking techniques. Coconut water is delicious served on its own or with slices of fresh summer fruit, like strawberries or pineapple.

2 glasses when you wake up – helps cleanse and activate your internal organs

1 glass 30 minutes before a meal – helps your digestion

1 glass before a bath – helps balance blood pressure

1 glass before studying – helps concentration

1 glass after a work-out – helps rehydrate

1 glass before bed – helps prevent stroke and heart attack

BUCHU WATER

COCONUT WATER

Time to drink water

Coconut water

and it’s also been used to boost libido. Oh,

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Weird, right? Here’s how it works: It happens on a cellular level and

all starts with your body’s tiny built-in power plants called mitochondria. Any biologist will tell you mitochondria is one of the most complex and fascinating subjects they get to study – even from school. Your body cannot produce a single protein or perform any function without the stuff.

The optimum functioning of your mitochondria really depends on your routine activity; your sleep patterns, diet, exercise and your basic daily habits. The better they perform, the better you will be able to produce energy in your body. When you begin to exercise, your body will rise up to meet the demand for more energy by calling your mitochondria into action.

Think of it like muscle memory; the more you work them, the better they will become at facilitating the energy flow around your body. Every system in your body needs to learn how to work best for you. Sitting at

a desk all day means your body is mostly resting and will want to conserve energy. This is why, while your brain might be pretty active, you will still feel tired. You keep telling your body that there’s no reason to move and conserving energy is the best idea. Through consistent exercise, your mitochondria will learn to produce more energy on a regular basis, keeping you going throughout the day.

Energy is Energy, Right? It’s important to note that not all exercise is created equal. Some workouts are better than others in helping you achieve optimum energy-boosting results. There are different types of energy that your body produces and not all of them have the positive effects you’re looking for.

Energy has a close relationship with tension and you’ll find two types of energy at play in your body at any time; tense energy and calm energy. You’ll find you perform best when you’re in a calm energy state; a combination of a high physical and mental

fitness, sleep & massagemovewell

Exercise FOR ENERGY


In our fast-paced Western world it’s no surprise fatigue is one of the most common reasons why people visit their doctor. The only surprising thing here may be what the doctor might recommend for it – exercise! That’s right; extensive studies have shown when you’re feeling lethargic and lazy, the best thing you can do is get off the couch. The more you move, the more you’ll want to move, and ultimately, the more energy you will have.

When you begin to exercise, your body will rise up to meet the demand for more energy by calling your mitochondria into action.

"

did you know?You can enhance your performance significantly if you listen to music while working out. Studies have shown that by listening to music you are following an effective dissociation strategy, decreasing the perception of fatigue and effort.

by Skye Forrester

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energy level paired with low tension. Tense energy is a result of stress and pressure and what you likely feel in a typical work week. Tense energy can move into tense tiredness; a negative state often associated with depression. Energising activities like moderate exercise and eating the right food can bring on a state of calm energy. Yoga, meditation and massage, for example, also produce calm energy in the body as a result of reduced tension, pressure and stress.

Workouts that WorkA basic rule is the faster your metabolism, the more energy you will have. There’s impressive evidence that suggests a correlation between resistance training and increased metabolism. Resistance training ranges from the use of stretch bands to intense weightlifting. Your current physical fitness and personal goals will determine which type of resistance training is best for you to try. If you’re a resistance beginner, start with a stretch band three times a week. With resistance bands you work in a full range of motion, so you’ll target muscles you might miss with weights.

It’s not a proper workout regimen without cardiovascular exercise. Anything you can do to get your heart racing for a moderate amount of time will go a long way in getting those mitochondria moving. Skipping with a rope is a full-fitness, aerobic energy-generating exercise that almost anyone can manage. Taking the stairs instead of the elevator, briskly marching around the block; all of these activities will wake up your heart.

This last one is less of a workout and more, just…necessary. That’s music; the kind that really connects you to yourself and consumes you with an overwhelming desire to move. Blast your favourite tunes while you exercise or simply play them to dance around to – after all freeform dancing is the best aerobic exercise!


INSTANT ENERGISERS

1. Get moving: walk at a pace fast enough to increase your heart and breath rates; maybe tackle a few flights of stairs while you are at it.

2. Breakfast: so many people skip the most important meal of the day – don’t be one of those people.

3. Simple carbs: snack on apples with peanut butter, hummus with veggies or a fruit smoothie for a boost.

4. H2O: drink plenty of water to keep you hydrated and your body balanced.

5. Sit up straight: slouching causes your muscles to exert more energy. Sit up and take deep breaths every so often.

TOP 5

Products exclusive to Wellness Warehouse, health stores and pharmacies.

For more information contact: 021 701 5000 or [email protected]

www.goodhealthsa.co.za

Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s).

Add these products to your overall healthy lifestyle for optimal benefits.

DAILY CLEANSER

PRE-SUMMER TOTAL BODY DETOX

Renew your health this spring

PICK ME UP & DIGESTIVE AID

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Here are some of their simple strategies that anyone from

sedentary office workers to active people can adopt. From water intake to better sleep, to adding a few more steps to your day, simple good habits will contribute to overall wellness - not to mention losing a few unwanted kilos.

Getting into shape must be one of the most daunting challenges that most of us will face or have faced before. We’ve seen hundreds of people come through our

Sleekgeek community who have put off starting their journeys because they think it entails going to gym for two hours every day and never eating another mouthful of pizza or ice cream again. The good news is, it doesn’t have to be that drastic - all or nothing might work for some but small consistent changes can be even more effective in the long term.

SLEEP Sleep gives your body time to recover from day to day stresses; it heals inflammation,

injuries and illness. People who sleep more concentrate better during the day and have more energy. Six to 8 hours of decent, uninterrupted sleep is a major health benefit.

Sleekgeek’s Shape Up Tips


This month we’re featuring Elan Lohmann as our Sleekgeek Wellness Ambassador. Sleekgeek is a social community of support and motivation for a healthy lifestyle. Their mission is to inspire 100 thousand South Africans to transform their lives and lead a better quality life.


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TIPS TO IMPROVE SLEEP QUALITY: • Ban electronics from the bedroom (no TV, laptop or

cellphone) if you absolutely can’t then make sure they are nowhere near your bed – this will help your brain shut down without distractions.

• Have 15 minutes ‘quiet time’ before bed. Breathe deeply and let go of the stresses of the day.

• Empty your bladder before bed to avoid a 3am bathroom call.

MOVE DAILY You don’t need to run a marathon or even a 5km route every day. Just move more. Get up from your desk and walk around every 30 minutes. Walk around the parking lot during your lunch break. Park further away to increase your daily steps. Do squats while waiting for the kettle to boil. Increased movement builds strength, aids fat loss and gives you increased energy.

Invest in a fitness tracker (we are big fans of Jawbone products, especially for entry level). This will motivate you to move more often - they’re great for tracking progress and for goal setting. For example, if you moved 2000 steps today, aim for 2500 tomorrow. There are numerous other benefits, but simply increasing your steps is a great start.

WATCH WHAT YOU EAT Avoiding sugar is one of the top healthy habits we recommend – sugar is said to be the silent killer of the 21st century. You don’t need extra sugar. Get motivated and challenge yourself to a sugar free challenge. You can sign up for a 30 day one at www.sleekgeek.co.za/sugarfree30.

CHECK YOUR LABELS Opt for fresh, real food. If it comes in a packet and has more than three ingredients (even worse - if it has ingredients you can’t pronounce) rather skip it.

DRINK MORE WATERYes, we know this has been said a million times but that’s with good reason. Drinking more water helps flush out toxins and keeps your body hydrated. Many of us are dehydrated without even knowing it. By increasing your water intake by 500ml a day you will see a noted improvement in energy levels and well-being. Find water boring? Add a slice of lemon or mint leaves - it boosts the flavour and makes it easier to drink more. Craving bubbles? Go for sparkling water. Stay away from flavoured waters as they’re usually packed with sugar.

Simply adding these habits to your daily life will show a benefit to your overall wellbeing and health. It doesn’t have to be an uphill battle to get into shape - it’s all about adding positive habits so there’s less room for the bad ones.

Looking for more tips?

Log on to www.sleekgeek.co.za


Magnesium is vital for every cell in your body, and is essential for over 300 major metabolic functions

✔ Superior absorption for rapid effect

✔ Soothes nervous tension & stress

✔ Supports bone & heart health

✔ Supports quality sleep

✔ Soothes stiff muscles and joints

A magnesium range for all your

individual needs

Products exclusive to Wellness Warehouse, health stores and pharmacies.

For more information contact: 021 701 5000 or [email protected]

www.goodhealthsa.co.za

Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s).

Add these products to your overall healthy lifestyle for optimal benefits.

44

Electronic Dance Music (EDM), with its soaring vocals and energising synthesizers, is probably the most popular workout genre right now; however, the key to any great playlist is variety. It’s a good idea to have a mix of picks from your favourite golden oldies, like ‘Maniac’ from Michael Sembello, to tantalising tunes like Sia’s ‘Elastic Heart’.

Here’s our

TOP 40 WORKOUT MIX to get you inspired:

1. Boom Clap by Charli XCX

2. Fancy (feat. Charli XCX) by Iggy Azalea

3. On Top of The World by Imagine Dragons

4. Around the Bend by The Asteroids Galaxy Tour

5. Kiss with a Fist by Florence and the Machine

6. Open Wide (feat. Big Sean) by Calvin Harris

7. Lips Are Movin by Meghan Trainor

8. Uptown Funk (feat. Bruno Mars) by Mark Ronson

9. Prayer In C (Robin Shulz Radio Edition) by Lilly Wood

& The Prick & Robin Schulz

10. Animals by Maroon 5

11. Here I Go Again by White Snake

12. Promiscuous by Nelly Furtado ft. Timbaland

13. Power by Kanye West

14. Maniac by Michael Sembello

15. Waves (Robin Shulz Radio Edition) by Mr. Probz

16. Wake Me Up by Avicii

17. Outside (feat. Ellie Goulding) by Calvin Harris

18. Locked Out of Heaven by Bruno Mars

19. Party Rock Anthem (feat. Lauren Bennett &

GoonRock) by LMFAO

20. Best Day of My Life by American Authors

21. I’m an Albatraoz by AronChupa

22. Pompeii by Bastille

23. Thinking Out Loud by Ed Sheeran

24. Run This Town (feat. Rihanna & Kayne West) by

JAY Z, Rihanna & Kayne West

25. Happy by Pharrell Williams

26. Talk Dirty (feat. 2 Chainz) by Jason Derulo

27. Thrift Shop (feat. Wanz) by Macklemore & Ryan Lewis

28. Elastic Heart by Sia

29. Shake it off by Taylor Swift

30. Push it by Salt N Pepa

31. Can’t Feel My Face by The Weekend

32. Lose Yourself by Eminem

33. Lights Out (ft. JungFreud) by PHFAT

34. Tarantula by Pendulum

35. Reptile by Skrillex

36. Sugar by Maroon 5

37. Raise Your Glass by P!NK

38. Not a Bad Thing by Justin Timberlake

39. Scream & Shout (feat. Britney Spears) by will.i.am

40. Am I Wrong by Nico & Vinz

Working out with no music is like eating cereal with no milk – it can be done if it must, but it’s a long, dry, rather unpleasant experience. There’s no denying music is essential to peaked performance and a satisfying workout.


Pump up the volume for an extra energised

WORK-OUT

did you know?Extensive research suggests music is an extraordinary distraction for our bodies – in the best possible way. Listening to music makes you less aware of how much energy you’re exerting and even distracts you from that niggly side-stich. You often associate songs with memories and choosing songs that make you feel good will go a long way in boosting your performance. It helps you keep pace, work harder, stay longer and keeps you smiling all the way.


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GEMMA’S GEMS: WISDOM TO NEGOTIATE A TOPSY-TURVY WORLD by Gemma-May Grotepass (Porcupine Press)

This self-help book boasts to be like no other; and it certainly has the substance to back that up. Gemma’s Gems: Wisdom to negotiate a Topsy-Turvy world is a remarkable and delightfully written collection of life lessons anyone can benefit from. The best part? It’s written for teens, by a teen. Gemma-May Grotepass grew up in Pretoria and wrote this book when she was 16 years old – at 18, she published it. Topics include ‘dealing with your self-image’ and ‘your perceptions of reality’ to navigating social networking sites and the secret to success. It’s a light and fun read, covering pertinent subjects for any impressionable young mind. Gemma’s Gems is available for download on Amazon at selected bookshops.

REAL FOOD, HEALTHY, HAPPY CHILDREN by Kath Megaw (Quivertree Publications)

All children deserve the best start in life. We certainly think so; and it’s this premise that inspired paediatric dietician Kath Megaw to share her wisdom on giving your little ones the best start through a healthy, balanced diet. Regarded as the country’s leading expert in childhood nutrition, Kath co-authored her book with Phillippa Cheifitz, Daisy Jones and Jane-Anne Hobbs. The book aims to empower parents in giving their children the best nutrition from

conception, to instilling good eating habits throughout life. Thorough research and easy-to-follow recipes, are included with Kath’s personal experiences in raising her little ones in a heartfelt, inspiring way. Kath believes ‘when meals incorporate taste experiences, social interaction and emotional connections, along with high nutritional impact, the result is altogether healthier, happier children.’ Available at selected bookshops and online.

REAL MEAL REVOLUTION; RAISING SUPERHEROES by Prof Tim Noaks, Jonno Proudfood, Bridget Suretees (Real Meal Revolution (Pty) Ltd)

The man synonymous with Banting, Professor Tim Noaks, puts the spotlight on childhood nutrition in his second edition to The Real Meal Revolution, entitled Raising Superheroes. Noaks, along with Jonno Proudfood and Bridget Suretees express ‘the three fundamental pillars of advice for children’s nutrition are to eliminate (or drastically reduce) sugar and refined carbohydrates and to include real, non-processed whole foods.’ It sets out to revolutionise the way we feed our children. The authors stress that the book is not a Banting cookbook but advocates low-sugar, low-refined-carbs. Available at selected bookshops.

HAPPY IS THE NEW HEALTHY by Dave Romanelli (Skyhorse)

Renowned lifestyle and wellness guru, Dave Romanelli, offers a fresh perspective

on what it means to be well in our fast-paced, tech-driven world. Romanelli hopes to remind readers that happiness leads to health, and not the other way around. His book, Happy is the New Healthy shares 31 simple and instantly gratifying ways to celebrate life and feel happier. The book isn’t about green juice or tough diet regimes; it’s a simple reminder to take pleasures in life’s little gifts. Romanelli’s mantra is the essence of the book: ‘The one who celebrates the small victories and simple pleasures wins the game of life over and over again.’

The book is the right balance of humour and wisdom and you’re guaranteed to take some key life lessons from it. Available on Amazon.

COLOURING FOR ADULTS: MANDALA ART BY LIZE BEEKMAN by Lize Beekman (self published)

In case you haven’t heard; adult colouring is the fun new hobby taking the world by storm. Colouring in has many anti-stress benefits and it’s a brilliant form of creative expression that gives more than it takes. Well known South African singer/songwriter, Lize Beekman has made her mark as a visual artist in recent years, in particular with her new adult colouring book. Her fabulous book has 10 intricate and beautifully designed mandalas for therapeutic colouring. Mandalas are synonymous with balance and inner peace and combined with the meditating practice of colouring in, is a great de-stressor. Available for purchase on her website.

Please note these books are available on order from Amazon or from selected bookstores.

Book REVIEWS


wellbook reviewsread

Take advantage of numerous sources of inspiration and information in our book review selection this month.

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rooibos tea blends

We have sourced the best ingredients from nature to bring you tea of the highest quality with great flavours to match. All our Rooibos is organically certified,

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START TODAY It doesn’t matter where you are or what exercise you have done in the past. Start wherever you are, and go on from there. It’s important to work with what you have. If your bicycle is gathering dust in the garage and you have done no exercise all winter think of those hot summer days ahead, perfect to be out on your bike or walking in the mountains. Go back to gym if you have a gym contract, get your running shoes out and jog around the block.

Think of why you want to exercise; to lose weight, to get up those stairs every day at

work more easily, to meet friends and local people in your neighborhood. Keep in mind what benefits the exercise will bring and remember when you are finding it hard to get started, how great you feel after you have done your exercise. Start slowly and take time to build up your exercise, rushing into anything will cause injuries. Give your body time to adjust to the new routine and your head to adjust to the new timing.

FIND AN EXERCISE YOU LOVEThink of what exercise will give you the most enjoyment and what is the most realistic exercise routine for your budget and time



With summer just around the corner, it’s time to get off the couch and get back into your exercise routine or think of a new exercise to take you through to summer. Take up the challenge and start your exercise today.

If you’re looking for the best way to fit exercise into your day, research shows that morning exercise is the most reliable.

"

By Cheryl Stevens

did you know?Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more.

Summer SHAPE UP

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constraints. Do some research and see what is available in your neighborhood. Join a running club, find a yoga class, or join your local gym. A Zumba dance class at your local gym, kickboxing, Tai chi, swimming or walking your dog are all great physical activities – the key is to find one you love. If your exercise stimulates and excites you, it will be far easier to stick to a weekly routine. Don’t go for the quick fix, rather start with a plan in mind and build a good base through the upcoming spring months.

NUTRITIONNutrition is an important part of any exercise routine. If you are just starting out there is no need to complicate your eating. A well balanced diet of protein and carbohydrates with plenty of water may be enough for you. Be organized with your food. After a workout routine, have the right foods on hand so you don’t grab sugary foods and fizzy drinks. Pack a protein bar, a meal replacement shake, banana or berry smoothies, nuts and plenty of water to rehydrate.

Nutrition timing is still a debated topic, but if it gives you a framework for making good food decisions and controlling total intake then use it. By eating a healthy, well-considered meal 1-2 hours before exercise, and another healthy, well-considered meal within 1-2 hours after exercise, you can meet your full workout nutrition needs. Remember nutrition timing is just one tool to eating healthily through an exercise routine.

If you are exercising everyday and working towards a race or event you will need to optimize your training nutrition leading up to the event and during the event. Do your research and work out an eating plan suitable for your bodily needs and budget.

Why should you exercise?The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Here are some reasons why:

Exercise controls weightExercise can help prevent excess weight gain or help maintain a balanced weight. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Exercise improves moodPhysical activity stimulates various brain chemicals that boost your mood and make you feel more relaxed. You will also feel better about your appearance when you exercise regularly. This will increase your confidence levels and improve your self-esteem.

Exercise boosts energyRegular physical exercise improves muscle strength and boosts endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to get through a busy day.

Exercise promotes better sleepRegular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

Remember to check with your doctor before starting a new exercise routine, especially if you haven’t exercised for a long time or suffer from any health concerns.

Go on, take up the challenge and start now to shape up for summer.


WELLNESS SHOPPING LIST

Here’s our selection of top products for a good workout regime.

MCT OilMCTs (medium-chain triglycerides) are saturated fats easier to digest than the more common LCTs (long-chain triglycerides). The body sends them straight to the liver, where they raise metabolism and are burned as fuel instead of being stored as fat.

Ultratone powderCipla Nutrition’s Ultratone powder in Strawberry and Chocolate is a pharmaceutically formulated, approved weight management meal replacement shake which may assist in the weight loss process while maintaining muscle tissue. This tasty meal replacement formulation is high in protein (whey protein) and contains all the essential multi vitamins and minerals needed. Make up a shake and throw it in your gym bag or take it in the car to enjoy after your workout.

Maca X-6 Black and red-purple concentrateMaca X-6 is a raw, cold gelatinized concentration of black Maca, red-purple Maca and yellow Maca. Six kilos of these three fresh root varieties are condensed into one kilo of powder. This concentrated powder is easier to absorb and digest and offers a greater concentration of powerful phytonutrients.

Fitmark - The BoxFitmark create high-quality, functional bags for fitness enthusiasts. This super-organised bag is an efficient and smart meal-organiser. It is ideal for those with an active, busy lifestyle as it is lightweight, portable and easy to handle. It comes with 2 seal-tight meal containers and 2 high quality ice pack, keeping food fresher for longer, an interior labeled inspiration, an exterior pocket and a back side pocket for a workout and diet journal. Ideal for nutrition on the go.


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Fitmark The Box R699.99Cipla Nutrition Ultratone MRP 900g R229.99Lifematrix Pure MCT Oil 500ml R129.99 Organic Traditions Maca X6 Black & Red Purple Concentrate 150g R179.99

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Mindfulness is a simple act of tuning into ones thoughts and

emotions. It is a simple yet powerful practise. Meditation is one example of practising mindfulness. It allows us to better manage our emotions and improve our concentration. A recent analysis of over 20 neurological studies indicated that practising mindfulness through meditation, affects the parts of our brain associated with memory, self-control, emotion regulation and communication. These are all key aspects associated with non-violence and reduced stress levels. In other words, practising mindfulness a good way to prevent hurtful actions or saying things you may regret later.

Earthchild Project has been practising meditation and yoga with school children in Khayelitsha and the Cape Flats for over eight years now. The teachers at the schools have noted that after practising yoga and meditation, the children are better able to concentrate in class, they fight less and their academic results improve. These are just a few of the benefits. The Dalai Lama once said that if every child was taught mindfulness, we could eliminate violence from the world in a single generation.

How to be Mindful

We spend hours exercising and shaping our bodies, but tend to be a little thoughtless (pun intended) when it comes to our minds. Just 5 minutes a day is all that’s needed:

STEP 1: Find a quiet spot. It doesn’t matter where you are, so long as interruptions and noises are minimised.

STEP 2: Sit comfortably in a chair. Place both feet firmly on the ground about hip-distance apart. Sit up straight. Relax your shoulders and your neck. Relax your hands. Let them rest softly on your legs with the palms up or down (whichever feels best for you).

STEP 3: Close your eyes. Listen to the sounds around you. If you can hear your neighbours music or the dog barking, simply accept the noise as part of your environment, don’t fight it or allow it to annoy you.

STEP 4: Now bring your attention to your breathing. Notice if you are breathing fast or slow. Be aware of your chest rising and falling. Keep your attention focused on your breathing. If you notice your thoughts wandering, bring your attention back to your breath.

STEP 5: Stay like this for as long as you feel comfortable, and then open your eyes slowly.

Earthchild Project is a registered Cape Town based charity that has been teaching

yoga, meditation and life skills to children in Khayelitsha and the Cape Flats for the

past eight years. Just R200 provides 1 child with weekly yoga and meditation classes

for a year. For more information go to Bit.ly/Shareloveyoga

welllovecharity

Mindfulness improves our quality of life, relationships and sense of self. Increasingly, therapists are using it as a tool to tackle behavioural problems, from eating disorders to depression. But what is mindfulness? And how can you practise it?

Where is Your Mind? 5 Steps to Mindfulness


ADVERTORIAL

Paul Jacobson is the owner of Vondis Holistic Pet Nutrition www.vondis.co.za

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Help the Rural Child (HRTC) was established in South Africa in 2006 and is a registered Charitable Trust and NPO that operate 7 charity shops in the greater Cape Town area. The shops are entirely dependent on donations received, and the proceeds go towards supporting the Goedgedacht Trust’s Path out of Poverty Programme (POP) for rural children. HTRC will collect goods from your home and accepts deliveries at all their stores.

www.goedgedacht.org * 021 689 8392 * [email protected]

HELP THE RURAL CHILD

Hello, this is a picture of me Nazley.

Last night I asked my Ma where all the olive

trees come from on the farm that she works?

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can buy an olive tree for R450 and the

Goedgedacht Farm plants it and takes care of it.

She said that once the tree has fruit to pick that

they

sell it. Ma said that all the money they make from

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olives goes to the POP Centre where I go to school.

There are thousands of trees on the farm and ea

ch

one was bought by someone who wants to help child

ren

like me to go to school. So when you drop of your

donations of clothes, furniture and books at Help the

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love that is put into growing the tree comes straight

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52

GREEN COMPANIONS

livewelllivewellgrow your own


Companion planting goes a long way to ensure a beautifully balanced ecosystem that causes as little harm as possible and maintains a natural equilibrium.

did you know?An old saying goes ‘plant fennel near your kennel’. That’s because the herb is known to deter fleas. Dried fennel leaves are a fantastic flea repellent, placed in a bowl inside the kennel.

To keep roses red and violets blue your summer plants need companions, too! Prose aside, companion planting helps bring a balanced eco-system to your landscape, allowing nature to do its job. Plants have natural substances in their roots, flowers, leaves and bodies that can either naturally attract, or repel insects - depending on their chemical make-up.

By using companion planting tactics, you can gently and naturally

discourage harmful plant pests without losing their beneficial allies. There are a plethora of companion plants and just as many ways you can use these little helpers in your garden. Some possibilities include using certain plants as a border, or a backdrop or interspersing companions in your flower or vegetable beds where needed.

It’s important to remember that these pairs are a guide and may not solve all your gardening woes. The plant pairs might work differently in various situations and each garden space will be unique; from the soil composition to the bustling insect life. Experiment and see if you can find the best plant pairs for your garden. It’s best to use plants indigenous to your area so the bugs and bees know where to find them! Check with local experts to find out what plants grow best in your area and what harmful insects or diseases you should be on the lookout for.

by Skye Forrester

53

Fruit, Veg & Herb Companion Cheat Sheet

• Basil with tomatoes, asparagus, beans, grapes and apricots

• Celery with beans, cabbage, leeks, onions, spinach and tomatoes

• Onions with beets, cabbage, broccoli, carrots, lettuce, cucumbers, peppers, strawberries, passion fruit

• Carrots with tomatoes, beans, leeks, lettuce, onions and passion fruit

• Radishes with squash, eggplant, cucumber, lettuce, peas and beans

• Beans with carrots, cauliflower, cucumbers, cabbage, celery, potatoes and sweetcorn

• Chives with apples, carrots, grapes, roses, tomatoes, cabbage, broccoli and mustard

• Dill with broccoli, cabbage, corn, eggplant, fennel, lettuce, onions, cucumber

• Fruit Trees with chives, nasturtiums, nettles, tansy, horseradish, lad’s love, and garlic

• Strawberries with beans, lettuce, borage and spinach

DETERRING INSECTS

Many garden plants naturally defend themselves against insects; either by the chemicals they give off, or by the way they’re built. Robust hardy stems or prickly thorns make it difficult for pests to feed off a plant. If a plant can’t physically defend itself, having the right companion plant that lets off chemicals that deter pests will keep the plant in a bug-free zone and leave it to grow well in peace.

Planting dill with your tomatoes will attract the tomato worm for you, for example. Planting basil in and round your tomatoes will help repel the tomato hornworm. Nasturtiums will take care of cabbage white butterfly caterpillars and are good at repelling white fly. They are also excellent for planting under apple trees to get rid of colding moth. Slow thistle, sting nettles, broad beans and chives are brilliant at repelling aphids. That’s great news for roses! The Southernwood herb is good for repelling the cabbage butterfly and tobacco for flea beetles.

ATTRACTING INSECTS

Just as nature intended, your garden is balanced with ‘good bugs’ too; a sundry of crawling and flying creatures whose diet consists mainly of the pests that wreak havoc on your garden plants. So many chemical sprays take out the good and bad bugs; that’s why companion planting goes a long way to ensure a beautifully balanced ecosystem that causes as little harm as possible and maintains a natural equilibrium.

Mint attracts hover flies and spiders. Young hover flies are predators of garden pests like aphids, thrips and small caterpillars. Fennel attracts braconid wasps, hover flies,

lacewings, ladybirds. Ladybird young are black with orange spots and can’t fly; but they eat more plant pests than the adults! They are sometimes called aphid lions for their insatiable appetite. They also feed on mites, other small insects and their insect eggs.

FOR THE BENEFIT OF OTHERS

Pairing plants together offers other practical benefits. Planting lettuce next to corn means the lettuces gets the shade it needs during hot summers.

When you plant cabbages in the late summer, you can plant garlic at the same time – the garlic will help keep the cabbage healthy and because they are harvested at different times, they share their nutrients well.

Chervil benefits from the shade radishes cast, and the result is lovely juicy radishes. Beans are heavy feeders so it’s a good idea to pair them with a plant that’s a little less greedy - like a mustard seed.

livewellgrow your own


Get all your garden essentials from

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

WIN WIN WINWin an organic fertilizer kit for the conscientious gardener worth R250. There is a prize available at each branch. All you need to do is place your till slip into the box provided (slips should reflect purchases of R250 or over) and a winner will be drawn at the end of October. Don’t forget to put your details on the back of the slip. Winners will be notified by email or telephone. The organic fertilizer kit consists of 1 liter of Worm Tea; 500ml of Nitrosol; Ferramol – Organic snail Bail; 2,5kg Volcanic Rock dust; and 5kg 3:1:5 Starke Ayres Organic fertilizer.

Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank,Cape Town Tel: 021 685 4120

Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre,Sunningdale, Cape Town Tel: 021 554 8450

WIN

54

peroxide and water as a disinfectant. It won’t harm your septic system like bleach and most other disinfectants.

• After rinsing your wooden cutting board, pour or spray hydrogen peroxide (and then vinegar) to kill salmonella and other bacteria.

• Mix 1 tablespoon peroxide with ¼ cup water and spray on fruits and vegetables to kill bacteria. Rinse well.

• Use hydrogen peroxide to clean glass and mirrors with no smearing. Use it in the bathroom to sanitize the counters, toilets and floors.

White Vinegar • Inhibits the growth of mold and mildew, so go nuts with it

in the kitchen and bathroom, cleaning cutting boards and wiping soap residue from shower doors. But don’t stop there.

• Spray it on the underarms of clothing and let soak for 30 minutes to deodorize.

• Mix it with an equal amount of warm water for a streak-free window cleaner.

• Remove rings left by wet glasses on wood by rubbing the rings with an equal mix of vinegar and melted beeswax.

• Pour it in the washer to rescue a forgotten load from funky despair—or without clothes to refresh the machine.

Milk Soak ink stains in milk and then wash as you would usually do.

Candle Wax Rub a little candle wax over a sticky zip to help lubricate the teeth and get it moving

Corn StarchSprinkle this on greasy stains on carpets or upholstery. Let it sit for 15 to 30 minutes to absorb the oil, then vacuum up.

Baking Soda• Make a paste with an equal amount of water to clean

smudges on washable wallpaper. • Take on grout by mixing 3 cups baking soda with 1 cup

warm water and applying to the nasty area. Let sit, then rinse well.

• Also superb on a damp cloth for removing heel marks from linoleum floors

Whip your house into shape with Grannies old school remedies. They get the job done without toxins and chemicals, turn us into green warriors and remind us of our Grandmothers. Aahh…..

Soda WaterUse Soda Water on any spill – dab it on and blot it off. Soda water keeps spills from becoming stains and bubbles the offending spill to the surface for easy removal.

Lemon Juice • Clean brass and copper by sprinkling salt on half a lemon

wedge, rubbing it on the metal, then rinsing thoroughly. • To bleach acidic-food stains from dishwasher-safe items,

rub lemon juice on the spots, let them dry in the sun, then wash as usual.

• Use the same process to coax food smells from wooden spoons

Hydrogen peroxide • This can be used as gentle bleach for wool items and wool

blends. Soak overnight in one part 3% hydrogen peroxide to eight parts cold water

• Fill a spray bottle with a 50/50 mixture of 3% hydrogen


GREEN CLEANING TIPS

did you know?The combination of sugar and cola syrup in Coca-cola helps to dissolve heavy grease in clothing. Pour a can of original coca-cola in the washing machine with your normal detergent and wash as you usually do.

livewelllivewelldo it yourself

Grandma's

by Cheryl Stevens

55

It’s odd to wipe toxic chemicals all over your oven, floors, counters, and toilets in order to get them “clean,” but that’s just what the majority of us do with conventional cleaners. Advertisers spent billions in 2011 to entice shoppers to buy more and more stuff. So it’s not surprising that our homes are full of things we don’t even use — or like. This stuff just so happens to be where a lot of toxic chemicals lurk. It’s the small changes that make the big differences over time. Cleaning products are necessary for maintaining attractive and healthful conditions in the home and workplace. In addition to the obvious aesthetic benefits of cleaning, the removal of dust, allergens, and infectious agents is crucial to maintaining a healthful indoor environment.

When considering natural cleaning in your home or office you should be thinking orange. Triple Orange are eco-friendly products that simplifies your life by providing you with a non-toxic solution to all your cleaning requirements.

With Triple Orange Wonder Gel doing all the hard work of cleaning and Triple Orange Bio-Det taking care of your laundry, you only need two things:

• Wonder Gel is an all-purpose cleaning gel that will clean your entire home, from windows to floors, dishes to bathrooms. Highly concentrated, dilute it with water and 1 tub lasts for ages.

• Bio-Det: a laundry soap (hot or cold water) machine or hand-wash. The combination of ingredients is gentle on your fabrics and will leave your clothing soft and smelling citrus fresh

Orange oil is the main ingredient, aside from the therapeutic benefits of orange oil it is also a powerful degreaser. Extracted from the peel of the sweet orange, orange oil breaks down grease naturally. Triple Orange products are pet friendly and eco-friendly, have not been tested on animals are biodegradable and formulated with, naturally derived ingredients that are hypoallergic and since oranges grow on trees are a renewable resource.

THE POWER OF ORANGE

Speak to our experts: 011 023 7208 • [email protected] • www.tripleorange.co.za

Save our planet, it’s the only one with oranges!

56 helping you live life well

livewelldo it yourself

Zen & the art of SELF LOVE Buddhist practices hold powerful healing potential, particularly for those suffering from low self-esteem. One of the main goals of Buddhist meditation is cultivating compassion and love - several techniques focus on developing these qualities towards oneself. Metta meditation (also known as Loving-Kindness meditation) dates back more than 2,500 years and, next to mindfulness, it’s one of the most commonly taught forms of Buddhist meditation.

Begin by picturing scene or an image that easily inspires feelings of love, compassion, and warmth in you. You might picture a baby wrapped in a fuzzy warm blanket, your pet or a religious figure. The important thing is finding someone or something that naturally inspires uncomplicated and decisive feelings of compassion and love.

Once you find the image or scene that works, focus on it for about three minutes, repeating the phrases

‘May you be happy. May you be healthy. May you be safe.’

The purpose of these phrases is to help you connect with unselfish love.

The next step is to help you direct some of those positive feelings inward. Begin by getting in touch with strong feelings of love toward your image and then turn that love toward yourself while saying the phrases,

‘May I be happy. May I be healthy. May I be safe.’

It’s common for those who suffer from low self-esteem to become overwhelmed by their inner critic. While you focus, you might hear things like ‘How could you ever deserve love? You’re despicable.’ Rather than trying to argue with this voice or ignore it, make the inner critic the object of your love and compassion. This tactic is a departure from how many therapists have been trained to deal with self-criticism, but it can be an incredibly useful tool.

In Buddhism, it’s said that true compassion and true love are impossible without understanding, so to shift the focus of compassion to an inner critic, start by asking the critic a few questions. ‘Is there anywhere in your body that you feel that inner critic?’ Maybe it’s in your chest?

Once you can feel where it is, ask: ‘How are you trying to help me?’ Asking questions that assume the feeling has a positive purpose is part of inquiring with compassion. You will often find that your body is trying to protect you from some kind of perceived threat or harm. It’s then so important to show gratitude to your body for trying to protect you. Every time you notice that self-critical voice, express this kind of gratitude for its desire to protect you.

A practitioner working with Metta comments: “Metta practice is an important and helpful part of the way I work with clients. Observing its potential to help clients move through problems that appeared intractable has convinced me that the practice of offering love and compassion to problematic inner parts could be a significant contribution to the way we conduct therapy, both for our clients and ourselves.”

did you know?Metta is an ancient Indian word from the Pali language meaning ‘love’ in the sense of kindness and goodwill.

by Skye Forrester

57

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wellloveeco mom & baby

Every family has habits, and traditions or rituals that influence and govern behaviour and inclinations. Some of these might be healthy (a monthly hike up Lion’s Head) and some not so healthy (after dinner sugar laden desserts).

Shaping your familyBy Georgina Vintin

The best way to get your kids to be active is to be active yourself.


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Whatever habits we establish as families become learnt

behaviours that run deep. Consciously or not, children mimic their parents’ behaviours and the fundamental origin of who we are is a direct result of our upbringing. Now is a good time to take a look at the dietary and lifestyle habits your kids are picking up. Are they healthy?

Professor Hans de Ridder from North West University (NWU) in Johannesburg maintains that South Africa has a ‘big fat problem’. Women have the highest obesity problem and South Africans are the third most obese in the world.

As we know, obesity can lead to diabetes, cancer and heart disease. This is a growing issue that will not be solved overnight and will take a huge amount of public awareness, campaigning and support to change this growing trend. Other countries like the UK and USA are struggling with the same issues and have been able to throw a huge amount of resources at the problem. But still it will take trans-generational change over time to improve the statistics. Although this is a national (and global) problem, the solution starts at home.

In the UK, they launched a campaign a few years ago to promote the advantages of children and adults eating a minimum of 5 portions of fruit and vegetables a day. This was aimed at reducing the risk of heart disease and cancer. It’s these small and habitual lifestyle changes that make a big difference.

FINDING DIETARY BALANCE

A balanced and healthy diet should include ample fruit and vegetables as the main intake, then carbohydrates and smaller amounts of protein. More and more studies are showing the negative effects of sugar and its important to find alternative sources of sweeteners. It is essential that we as adults instill healthy eating options in our children right from the start.

For starters, make sure you create a breakfast habit. Research shows that breakfast is the most important meal of the day. Test scores and marks are higher amongst breakfast eaters who have higher levels of concentration and focus. Around one third of kids still show up at school without having had breakfast.

MAKING EXERCISE WORK

Exercise is another biggie. Studies suggest an optimal 30 minutes of exercise a day, which can be anything from walking, running, to swimming or cycling.

Many South Africans are accustomed to driving everywhere. Perhaps we should question this at times and ask ourselves if we can change that habit and walk instead. There is an app on the market called ‘Silent Log’ that measures how active you are just by having your phone with you.

PASS ON GOOD CHOICES

Our family habits are often unquestioned or unexamined. These evolve organically over time and generally speaking we pass on our own experiences around eating and exercise to our children. Swapping activities like watching TV or gaming for a family cycling excursion or eating salad instead of sandwiches are small changes with a lot of impact.

As parents we need to evaluate our own family culture around well being and consciously decide as a family to change or improve some of the habits. Remember, children are highly influenced by their parents, and we need to be good role models.

If you decide to change your eating/exercise habits, it is important to talk to your children about this and help them understand the changes you want to make and why. This way you can get buy in from the children and get them to contribute to new ways of doing things. Your changes will be more sustainable with positive input from the kids.

Georgina is a Child and Family Specialist, originally from the UK, and offers therapeutic

support, tools and advice to parents, children and families.

See more at: www.systemic-therapist.co.za

wellloveeco mom & baby


did you know?Over the past 30 years, childhood obesity rates have nearly tripled among kids in all age groups. Introducing a special ‘family fitness’ time has positive physical benefits but is also a great way for families to bond.

Georgina offers psychotherapy for couples, individuals, children and families.

T: 0724778807 E: [email protected] W: www.systemic-therapist.co.za

Location: Cape Town Centre, Llandudno & Hout Bay Medical Centre

“Working and thinking systemically with the individuals, couples and families with whom I work means exploring peoples lives and how they are contextualised by the richness and complexities of the relationships within which they live. It is only by looking through our lives with this lens that we can begin to explore, connect, understand patterns, self-reflect, and most importantly, create change.”

Georgina Vintin, MSc, PG dip, Systemic Psychotherapy

marriage & relationship counselling | children | family & parenting | anxiety | depression | low self esteem | divorce | mediation

to see if I am the right therapist for you.

FREE SESSIONComplimentary

60

M E N O P A U S E !

A GATEWAY TO A RICHER LIFE

Flow graciously through Menopause into a new springtime

of your life!

HORMONE YOGA WORKSHOP with Dorly Viollier,

certified Hormone Yoga Teacher

A unique workshop for women from 35 onwards to teach you how to nurture body and mind and how

to empower yourself! Learn special designed dynamic Yoga sequences and stress releasing breathing and relaxation methods to do at home or in follow up classes to help reduce symptoms of menopause, rebalance the hormones, stabilize emotions, strengthen the body and increase vitality and joy for life.

Date: 8 Saturdays, 9.30 to 12.00, starting Oct. 17 Where: ADI SHAKTI YOGA CENTRE, CAMPS BAY

0828084275/0214389667 [email protected]/www.adishakti.co.za

Costs: 1200 Rand include notes, snacks, energizing drinks,

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No previous Yoga experience required!

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Contact Sharni Quinn on [email protected] or 0719542816 for more details

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Life Coaching

Living the good life, feeling happy, energized and enjoying the flow… Is this how you want your life to be?

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Needing some clarity, direction and inspiration to bring abundance into all areas of your life? Meet up with one of

our InnerLifeSkills Coaches for a one-on-one consultation to facilitate your transformation to happiness.

Follow your dreams. Follow your heart. Follow the sun

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Date: Saturday 17th October 2015Time: 9-12pm

Cost: R395

Book with Sharni - [email protected]

www.followthesun.co.za

My Healthy HabitsWorkshop

Do you want to implement healthy habits into your life but lack the motivation and inspiration to create a life of balance? Join us for a yoga and coaching workshop which will offer a new perspective on how to live a radiant, happy life and let’s share in the support of finding our flow.

Georgina offers psychotherapy for couples, individuals, children and families.

T: 0724778807 E: [email protected] W: www.systemic-therapist.co.za

Location: Cape Town Centre, Llandudno & Hout Bay Medical Centre

“Working and thinking systemically with the individuals, couples and families with whom I work means exploring peoples lives and how they are contextualised by the richness and complexities of the relationships within which they live. It is only by looking through our lives with this lens that we can begin to explore, connect, understand patterns, self-reflect, and most importantly, create change.”

Georgina Vintin, MSc, PG dip, Systemic Psychotherapy

marriage & relationship counselling | children | family & parenting | anxiety | depression | low self esteem | divorce | mediation

to see if I am the right therapist for you.

FREE SESSIONComplimentary

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www.yogalife.co.za Tel: 021 418 2884

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~ NOURISH & RESTORE ~ Join us for a weekend of Yoga, Pampering Treatments, Meditation, Delicious Vegetarian Meals

and Beautiful Surroundings.

Honour your being by allowing your mind, body and soul to rejuvenate and replenish itself while Nina Saacks and Nicole Angelika Panzer take on a magical retreat at this time of the year.

WHEN: 26. – 29. November 2015 – 2/3 nights WHERE: THE BLUE BUTTERFLY in TULBAGH

COST: R 2,570.00 –2 nights / R 3,450.00 3 nights

Investment includes shared accommodation, all meals (tea & biscuits incl.), Yoga classes and Meditation. Treatments (Spinal Massage with Nicole / Thai Foot Massage with Nina) will be charged additionally

YOGA ~ MEDITATION ~ TREATMENTS ~ NATURE WALKS ~ NOURISH ~ RESTORE

FOR MORE DETAILS PLEASE CONTACT YOUR FACILITATORS

Nicole Angelika Panzer -‐ 083 377 9248 / nicole@lila-‐healthandwellbeing.com / www.lila-‐healthandwellbeing.comNina Saacks -‐ 083 424 3889 / [email protected] / www.saacks.com

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WORKSHOPS AVAILABLE IN RIVONIA & CAPE TOWN

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For further information about advertising or listing here email:

[email protected] or phone Sue Dall on cell: 084 707 4477

Welcome to our Wellness Classified section where like-minded people sharing Wellness services and products can swap information and news.

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HEALTHhacks

WALKING MEETING Finding an uninterrupted hour in the day to hit the gym can be really tricky, yet you find your day filling up with one hour meetings in no time. Why not have a ‘walking

meeting’? Take a walk around the office block while you brainstorm – it will get the blood flowing and the brain working better and you’ll squeeze in hours of exercise a day, effortlessly.

USE A PEDOMETER A Pedometer is a nifty gadget that counts your steps as you take them. We know roughly 10,000 steps per day is the optimum amount for

weight maintenance if you don’t consume excess calories. Keeping track of your steps becomes a fun game and you’ll find more excuses to walk around and gain more counts on your pedometer. Walk your 10,000 steps every day, and don’t stress if you skip the gym.

SPRING CLEAN It’s said that 30 minutes of vacuuming will burn about 100 calories. That’s the same as a 15 minute intense cardio workout. Spending time

on the weekends giving your home a good scrub from top to bottom not only keeps your house squeaky clean, but gives you a great workout, too. Everything from folding laundry and washing windows to mopping the floors is working out your body.

DRINK ON THE JOB It’s easy to forget about drinking water, especially on a busy day at work. We often don’t feel we have the

time to leave our desks and don’t realise when we’re getting dehydrated. Keep a brightly coloured water bottle on your desk in a visible place so you’ll remember to drink it. Take a couple of sips, every hour and get up to fill the bottle when it’s empty.


STAND INSTEAD Sitting for a prolonged period of time causes almost as much harm to your body as smoking. Keeping healthy can begin with something as simple as choosing to stand instead of sit; it’s not all about gyms and rigorous workouts. Try out a standing desk at work for a couple of hours each day or sit on the floor cross legged when you watch TV rather than slump on the couch.

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