Absolute Woman Issue 17

WOMAN absolute

Empowering Women, Nourishing Lives & Inspiring Journeys

M ORE PROT E I N L ESS M E AT

W I N T E R G LO W

Mastering your skincare routine for the colder months

A Guide to Balanced Nutrition

STEP INTO HEALTH

S O LO SOJOURN

10 WITH THE RIGHT SHOES

Discover the Magic of Solo Travel in Brazil

LOVE A RECIPE FOR

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ISSUE 17 2024 R69.00 (VAT Incl.)

SIMPLE WAYS TO REDUCE YOUR WASTE

CHEF NALEDI’S JOURNEY TO WHOLESOME LIVING THROUGH FOOD

CONTENTS

ISSUE 17

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DIGEST 126

NEW READS Delightful books for you and your family

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STOCKISTS Your little black book

FASHION & BEAUTY FALL FASHION FAVOURITES From the classy trench coat to the classic slingback heel, we share our top stylish pieces for the season

SKINCARE Preparing your skin for the colder months and counting down our favourites to add to your regime

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COVER STORY MADE WITH LOVE From corporate career to culinary success, meet Chef Naledi Toona, South Africa’s Ocean Cookbook curator

THE COVER REVEAL

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Celebrating Chef Naledi’s cover reveal party

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PARENTHOOD CUTTING WASTE, NOT CORNERS

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Ten easy steps to help you adopt a more sustainable and clean way of living

BEHIND THE SMOKE SCREEN

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We look at the dangers of vaping for you and your teen

WELLNESS

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HORMONES & GUT HEALTH

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The link between gut health and balancing your hormones

ISSUE 17

CONTENTS

EXPLORING HOMEOPATHY A personalised and natural approach to healthcare

ADAPTOGENIC ASHWAGANDHA Exploring the benefits of Ashwagandha to help the body adapt to stress, promote sleep, improve focus and enhance well-being

THE RIGHT SHOE A step towards better health with the correct shoes and counting down our favourites for the season

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FOOD THE PROS OF PROTEIN Your How-to-Guide for protein

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A CONSCIOUS CATCH A sustainable feast for earth lovers

FRUITY FUSION FEAST Unlock the flavours of the Mediterranean with quick, simple and delicious recipes

THE SHOPPING LIST Indulge your taste buds with the latest culinary delights, wines and must-try products

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GARDEN & HOME COSY COMFORTS Choosing the perfect fireplace for your home

THE PET MICROBIOME We explore the significance of the microbiome in cats and dogs and discover ways in which we can support and enhance our pets’ gut health

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THE BEST OF BRAZIL Discover the vibrant culture, breathtaking landscapes and hidden gems of this South American paradise

WIN HILLS PET FOOD COMPETITION Win 1 of 3 Hill’s Pet Food hampers valued at R2000!

TRAVEL & ACTIVITIES A MAGNIFICENT PRIVATE RESERVE We visit the exclusive Melozhori Private Game Reserve in the foothills of the Overberg Mountains

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SUNGUBALA COMPETITION Win a 3-night stay for a family of 4 in a self-catering 5-bedded chalet at Sungubala Eco Camp to the value of R9 000!

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EDITOR’S LETTER

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s I look back on the past few months, I’m reminded of how fragile life is and how important it is to cherish every moment with our loved ones. A health scare with my husband in February served as a reminder of this, reinforcing the significance of living for today and embracing those closest to us. In a world filled with chaos, it is essential to seek out the good, enjoy every moment and show our family and friends how much we love them.

I’m thrilled to introduce the rebrand of Absolute Woman magazine, marking a new beginning filled with inspiration and empowerment.

Our first issue features Chef Naledi Toona on the cover, symbolising strength and resilience.

In this issue, we delve into skincare for the colder months, explore sustainable living practices and uncover the risks of vaping. We also examine topics like the connection between hormones and gut health, the benefits of Ashwagandha, and the importance of proper footwear for overall health.

Join us as we journey to Brazil, explore the Melozhori Private Nature Reserve, discover the significance of the pet microbiome and indulge in delectable stone fruit recipes and sustainable seafood dishes.

Thank you for embarking on this journey with us as we empower women, nourish lives, and inspire journeys.

@the.anje.hill

JOIN ME ONLINE @absolutewomansa

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@absolutewomansa

www.absolutewoman.co

a bso l u te

WOMAN Empowering Women, Nourishing Lives & Inspiring Journeys

ISSUE 17 2024

PUBLISHER: Absolute Mama (Pty) Ltd EDITOR-IN-CHIEF Anje Hill ART DIRECTOR Stacey Storbeck Nel CONTRIBUTORS Anje Hill, Barbara Stuart, Elana Botha, Iga Motylska, Jared Ruttenberg, John Swinley, Nabila Mayet-Cassim, Wanita Nicol ADVERTISING SALES Jason Hill ADMIN & ACCOUNTS Candice Swart DISTRIBUTION On The Dot, Media Support PRINTING Novus Print EDITORIAL ENQUIRIES anje@absolutewoman.co SALES ENQUIRIES jason@absolutewoman.co The Absolute Woman Magazine is published by Absolute Mama (Pty) Ltd www.absolutewoman.co Tel. 087 802 2035 hello@absolutewoman.co

ON THIS COVER

PHOTOGRAPHY Timusiq HAIR Ann, Nocks Beauty Salon MAKE-UP Beauty by Lady Zulu

©Absolute Mama (Pty) Ltd. ISSN:2617-4502 No article or any part of any article in Absolute Woman may be reproduced without the prior written consent of the publisher. The information provided and opinions expressed in this publication are provided in good faith, but do not necessarily represent the opinions of Absolute Mama (Pty) Ltd or the editor. Neither this magazine nor the publisher can be held legally liable in any way for damages of any kind whatsoever arising directly or indirectly from any facts or information provided or omitted in these pages, or from any statements made or withheld by this publication.

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A division of Novus Holdings

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fashion & beauty

PASTELS

and Precision Swatch’s Square Trend

Takes Centre Stage

Swatch is back, championing the square trend with its BIOCERAMIC WHAT IF? Collection for the second year. Unveiling a palette of pastel hues, this groundbreaking line features strong, square edges and a 33mm x 33mm case for a standout look. Choose from Sky Blue, Lemon, Mint or Rose to elevate your style for the upcoming season.

Behind the chic design lies serious science – Swatch’s innovative BIOCERAMIC material combines ceramic powder with bio-sourced elements for strength and durability. Each of the four models offers a unique dial design, showcasing Swatch’s innovative spirit. Grab your square statement piece from Swatch stores worldwide and online at www.swatch.com

FASHION 16 STYLING YOUR SIGHT 19 • MODERN KEEPSAKES 20 • SKINCARE DURING THE COLDER MONTHS 22 • FROM FINE LINES TO FABULOUS 28 • 100% VEGAN PRODUCT LINE 29

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FASHION

FALL FASHION FAVOURITES FROM THE CLASSY TRENCH COAT TO THE CLASSIC SLINGBACK HEEL, WE SHARE OUR TOP STYLISH PIECES FOR THE SEASON.

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1. V-Neck Wrap Dress, Woolworths R499 2. Aviator Sunglasses, Ray-Ban Reverse available at Sunglass Hut R3 040 3. Textured Circle Diamante Earrings, Woolworths R149 4. Bucket Jacket, Mango R2 599 5. Satin Shirt with Tie-Dye Effect, Mango R769 6. Striped Midi Shirt Dress, Desigual R3 099 7. Catalina Graceful Sandals, Birkenstock R2 199 8. Lindiwe Quilted Collarless Coat, Poetry R1 699 9. Leather Buckle Block Heel Sandals, Woolworths Premium R1 599 10. The Cerruti 1881 Watch, Cerruti Parrera available at Bella Luna R5 495 11. Heritage Origin Shoe, Veldskoen R1 299 12. Linen Blend Trousers, Zara R899

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1. Aures Necklace, Pichulik R1 550 2. Oversize Belted Trench Coat, Desigual R4 989 3. Embroided Triangle Bra, Zara R769 4. Havana Sunglasses, Swarovski available at Sunglass Hut R4 260 5. Jessie Satin Blouse, Poetry R1 099 6. Balloon Sleeve Maxi Dress, Woolworths R699 7. Phoebe Cropped Parka, Poetry R1 499 8. Organic Metal Shape with Stones Earrings, Poetry R199 9. Jessie Satin Skirt, Poetry R1 199 10. Animal Print Boots, Pierre Cardin available at Miladys R749 11. What If…Green? Bioceramic Watch, Swatch R2 520 12. Tapestry Midi Dress, Desigual x M. Christian Lacroix R4 279 13. Slingback Heels, Zara R769 14. Crossbody Bag, Zara R899 absolute WOMAN | ISSUE 17

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FASHION

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11 1. Floral Corset Blouse, Desigual R1 949 2. Chain Trim Wool Fedora, Woolworths R499 3. Gold Spike Chain Bracelet, Ania Haie R999 4. Belton Check Melton Coat, Woolworths R1 599 5. Brina Boots, Poetry R2 499 6. Leather Midi Pencil Skirt, Woolworths Premium R3 999 7. Gold Plated Band Ring with Cosmic Symbols, Thomas Sabo available at Bellaluna.co.za R6 522 8. Jullian Stripe Kimono, Poetry R849 9. Wide Leather Belt, Zara R1 099 10. Leather Platform Ankle Strap Heel Sandals, Woolworths Premium R1 699 11. Wool Blend Single Breasted Boxy Blazer, Witchery R3 599 12. Long Coat with Metallic Hearts, Zara R2 599 13. Small Leaf Crossbody Bag, Desigual R1 949 14. Buttoned Trousers, Zara R899 15. Emma Tomy Takkies, Miladys R359

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WE LOVE

STYLING YOUR

Sight

Spectacle World, also known as Camarena Porter Optometrist is a pioneer in SA as its the first and only to be accredited by the Eyewear Styling Academy. Under the leadership of owner Adele Camarena, the team excels in combining clinical expertise with advanced eyewear styling to boost the confidence and appearance of every client. The team is skilled in selecting frames that enhance facial features, suit individual style personalities and complement natural colouring. Adele Camarena notes that choosing the right colour and style of frames can rejuvenate one’s look significantly.

The team is committed to continuous training to stay at the forefront of optical innovations and trends.

For more information on their personalised eyewear services, visit www.spectacleworld.co.za

Model Debra Welman-Minter by Karin Huckfeldt Photography

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WE LOVE

MINKI A SYMPHONY OF STYLE, LOVE AND ENDURING BEAUTY

In a dazzling revelation, renowned international model and media personality, Minki van der Westhuizen, introduced her lifestyle brand, MINKI, as it made its debut in February 2024. MINKI, a manifestation of Minki’s personal style, promises to enchant fashion enthusiasts with a fusion of modern design and timeless elegance. The inaugural launch unveils a breathtaking assortment of jewellery, meticulously crafted to mirror Minki’s dedication to individuality and sophistication.

From statement necklaces to delicate earrings and chunky bracelets, each piece effortlessly embodies chic everyday wear and serves as a tribute to significant milestones and moments of pure joy. Expressing her enthusiasm for the venture, Minki shares, “MINKI encapsulates my decades-long journey surrounded by exquisite designs and a heartfelt desire to create a legacy that celebrates love, beauty, and togetherness.”

Inspired by influential women in her life, MINKI’s collection pays homage to her grandmother, mother, and daughters through personally selected and named pieces.

Embark on a journey into the world of MINKI at www.minki.co.za.

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SKINCARE

RADIANT

SKIN

COMBAT THE HARSH EFFECTS OF WINTER WEATHER ON YOUR SKIN WITH OUR EXPERT ADVICE AND RECOMMENDATIONS FOR A HEALTHY GLOW.

BY ANJE HILL

Whatever the Weather

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re you worried about the harsh effects that the winter weather can have on your skin?

You’re not alone. The colder months can take a toll on our skin, leaving us with dry patches, itchy skin, and chapped lips; however, the good news is that with the right treatments and techniques, you can prepare your skin and keep it healthy and glowing.

It’s essential to understand how the colder weather can affect your skin. During winter, the air is less humid and exposure to lower temperatures and brisk winds can lead to increased moisture loss from the skin.

Additionally, spending more time indoors with heating systems can further reduce humidity levels, contributing to dryness and irritation.

It’s also important to differentiate between regular dry skin and more severe issues that may arise during the winter months. Factors such as age, stress and lack of sunlight can exacerbate skin dryness, making it essential to adapt your skincare routine accordingly. As we age we may experience drier skin due to reduced oil production, while stress and lifestyle factors can worsen

pre-existing skin conditions like rosacea or psoriasis.

To combat dry skin during winter, it’s vital to adapt your skincare routine accordingly. Some of the essential steps you can take include:

Gentle Cleansing. Use a gentle cleanser that effectively removes impurities without stripping the skin of its natural oils. Avoid hot water and harsh soaps, as they can further dry out the skin. Instead, use lukewarm water and a mild cleanser to preserve the skin’s moisture barrier.

Moisturise Immediately. After showering or washing your face, apply moisturiser while your skin is still damp to lock in moisture. Choose a rich, nourishing moisturiser containing ingredients like shea butter, hyaluronic acid or ceramides to hydrate and protect the skin. According to Ruan Winter, the marketing manager for Vitaderm, “The key to surviving winter skin — redness, dryness, flakiness, irritation, itching, overall sensitivity — is to incorporate ingredients to help nourish, hydrate and protect the skin.”

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SKINCARE

We enlisted the expertise of beauty and fashion guru, Candice-Lee Kannemeyer, to share her top winter skincare tips with us. With her valuable insight, you’ll be armed with the best advice to keep your skin glowing and healthy through the chilly season.

Hydrate from Within. Stay hydrated by drinking plenty of water throughout the day and consuming a balanced diet rich in fruits, vegetables and omega-3 fatty acids. Adequate hydration supports skin elasticity and moisture retention, promoting a healthy complexion from the inside out.

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Just a three-degree drop in temperature can sap

moisture from the skin. This,

Candice-Lee Kannemeyer

especially in the bedroom where you spend a significant amount of time. A humidifier helps to add moisture to the air, preventing skin dehydration caused by heating systems.

Protect Your Skin. Shield your skin from harsh winter weather by wearing protective clothing such as scarves, hats and gloves. Additionally, don’t forget to apply sunscreen, even on cloudy days, to protect your skin from harmful UV rays.

Incorporate Serums and Oils. Enhance hydration and nourishment with serums and facial oils rich in hydrating ingredients like hyaluronic acid or nutrientrich oils such as jojoba or argan oil. “Serums and skin oils are the perfect complement to your skin care regimen this winter to ensure your skin gets the essential moisture and lipid boost it requires to stay balanced. Serums contain active ingredients that benefit the skin so it’s best to apply serums first and then follow with a moisturiser.

Skin oils on the other hand supplement lipid levels and boost skin moisture content passively by locking in moisture and preventing trans-epidermal water loss (TEWL) so it’s best to apply a skin oil over the moisturiser or blend a few crops with the moisturiser before applying, Ruan states.

Prepare for Intensive Treatments. If considering more intensive winter skincare treatments, such as chemical peels or mesotherapy, prepare your skin in advance with less invasive procedures. These treatments can improve skin quality, hydration and treatment receptivity, ensuring optimal results with reduced risks.

By following these essential steps, you can prepare your skin to withstand the challenges of winter and maintain a healthy, radiant complexion throughout the season. Remember to adapt your skincare routine as needed and consult with a skincare professional for personalised recommendations based on your skin type and concerns. With the right approach, you can keep your skin glowing and vibrant even in the coldest months of the year. ●

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moisturiser to one that’s

more nourishing.

Use a Humidifier. Combat dry indoor air by using a humidifier in your home,

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Switch your facial

coupled with indoor heating, can result in seriously dry skin that could impair one’s moisture barrier. Balm and cremé formulas are great for winter as they’re super nourishing.

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If your skin is on the oilier side, boost its moisture

levels with a Hyaluronic Acid serum used underneath your daily moisturiser. Your skin may be oily, but chances are it’s dehydrated.

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Winter is the perfect season to tackle dark spots

and uneven skin tone because we tend to spend less time in the sun. Many of the ingredients used in brightening ranges can sensitise the skin to the sun. If you’re looking to brighten your skin, choose a range with Vitamin C, Niacinamide or Glycolic Acid. Ensure you include a good SPF50+ in your daytime skincare regime to protect your skin from any further discolouration or damage.

SKINCARE

RESTORE, REVIVE AND GLOW COUNTING DOWN OUR FAVOURITE WINTER SKINCARE ESSENTIALS DESIGNED TO RESTORE MOISTURE, SMOOTH FINE LINES AND PROTECT AGAINST THE HARSH ELEMENTS.

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HELASE PHOTO REPAIR SPF 50 TINT 50ML Lamelle Sun protection revolution with skin-perfecting tint.

R640

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RETINOL+ EMULSION 0.3 30G iSClinical Resurfacing emulsion diminishes fine lines for a radiant, youthful complexion.

R2 450

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NUTRITIVE REPLENISHING RICH CREAM 50ML Sothys Revitalise, nourish and regenerate skin.

R1 145

COLLAGENE EXPERT PLUMPING REVIVAL MASK 75ML Gatineau Intensive hydrating mask for plumped, radiant skin overnight.

R1 050

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REVE DE MIEL ULTRA NOURISHING LIP BALM 15GR Nuxe Honey-infused balm for repairing and moisturising lips.

R325

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ANNIVERSARY EDITION SUPER-SIZE SUPER MOISTURISER 100ML Environ Intensive hydration for radiant skin.

R640

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RAPID HYDRATION SERUM 30ML Vitaderm Fast-absorbing serum hydrates, firms and reduces fine lines.

R517

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PIGMENTBIO FOAMING CREAM 200ML Bioderma Exfoliating cleanser for radiant, even-toned skin.

R325

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10 Triple Action Neck Crème 50g Exuviance Diminishes lines and restores youthfulness.

R1 460

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ENLIGHTEN 15% VITAMIN C + PHA SERUM 15ML Neostrata A breakthrough Vitamin C serum for radiant skin.

R955

WE LOVE

From FINE LINES to

Fabulous

THE MARVEL OF THE NUXE MERVEILLANCE LIFT GLOW FIRMING RADIANCE CREAM’S DUAL ACTION FORMULA Discover the irresistible allure of Merveillance Lift Glow Firming Radiance Cream, Nuxe’s latest skincare gem that has captured the hearts of women worldwide.

Delivering an instantaneous tightening and a luminous glow, this 2-in-1 marvel has achieved a remarkable 100% satisfaction rate.

Enriched with ultra-corrective Micro-Algae Oil and Tomato botanical extract, the cream not only imparts a subtle, healthy hue but also leaves the skin smooth, refreshed, and radiant. Beyond its immediate effects, the cream works diligently to correct wrinkles and enhance firmness, unveiling a more youthful and naturally beautiful complexion. Universally compatible with all skin types and tones, the cream’s melting texture and delightful floral-musk fragrance elevate skincare to a sensorial pleasure. Experience the love affair with Merveillance Lift Glow Firming Radiance Cream— because your skin deserves nothing less than extraordinary.

Available from www.orleanscosmetics.co.za in a 50ml for R925

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WE LOVE

THE BODY SHOP MAKES HISTORY

The Body Shop has achieved a groundbreaking feat, proudly declaring itself the world’s first global beauty brand with a 100% vegan product lineup. From skincare and body care to haircare, makeup, and fragrance, every product has been certified by The Vegan Society. This remarkable accomplishment follows the brand’s commitment set in 2021 when 60% of its offerings already bore The Vegan Society trademark. Refilwe Mashego, Brand Manager of The Body Shop South Africa, exclaims, “Every single product formulation is now certified by The Vegan Society, a guiding light since our founding in 1976.” This milestone reinforces the brand’s unwavering dedication to cruelty-free beauty and sets a global standard for ethical practices in the industry. With over

4,000 ingredients validated for 1,000 products, The Vegan Society’s thorough certification process solidifies The Body Shop’s position as a leader in changemaking beauty. The Vegan Society logo proudly graces each certified product, eliminating the need for customers to scrutinise labels. The brand’s ethos of business as a force for good is evident, promoting positive change for customers, communities and the planet. The fully vegan formulations not only align with growing trends but also contribute to a projected 6.31%

compound annual growth rate in the vegan cosmetics industry by 2028. As veganism gains momentum globally, The Body Shop’s commitment to crueltyfree beauty positions it as a trailblazer in the evolving beauty landscape. The brand invites every changemaker to join in creating a positive impact for people, communities and the planet. www.thebodyshop.co.za

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PARENTING

From Doodles to Masterpieces, Your ARTISTIC JOURNEY Starts Here At Scribble and Scratch, Joburg’s premier online arts, crafts, and stationery hub led by entrepreneur Camilla Hyson, creativity flourishes. Featuring a curated selection of local products, they cater to enthusiasts and professionals alike. Camilla’s vision extends beyond retail; it’s a hub for inspiration and learning, offering free tutorials for all skill levels. From glitter paper for magical moments with your kids to unique handmade gifts, they’ve got you covered.

Join their vibrant community on social media for daily doses of creativity, or visit our website for a seamless shopping experience. www.scribbleandscratch.co.za.

CUTTING WASTE, NOT CORNERS 42 • THE DANGERS OF VAPING 46

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Private Girls’ School Nursery

Primary

High

A good education is what happens in the space between the marks We are a private, Catholic school for girls in Edenvale.

Our school is nurturing and caring. Over 84 years, we have been working on our Hidden Curriculum, it infuses everything we do.

We build girls of good character who have a positive impact on the world.

What happens between the marks?

Watch our Hidden Curriculum video to find out.

Find the Hidden Curriculum video at

COVER STORY

Made with LOVE CHEF NALEDI TOONA WAS ALL SET FOR A CORPORATE CAREER WHEN SHE REALISED SHE NEEDED TO PUT HER FAMILY FIRST. NOW, SHE’S AN ACCOMPLISHED CHEF, ENTREPRENEUR AND THE SOUTH AFRICAN CURATOR OF THE MARINE STEWARDSHIP COUNCIL’S OCEAN COOKBOOK 2024. MOST IMPORTANTLY, SHE’S LIVING A LIFE SHE LOVES.

BY WANITA NICOL

HAIR Ann, Nocks Beauty Salon MAKE-UP Beauty by Lady Zulu PHOTOGRAPHY Timusiq

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COVER STORY

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COVER STORY

F

or Naledi Toona, food has always been an expression of love. It began as a little girl in the organised chaos of her grandmother’s kitchen, surrounded by her many cousins. “I come from a huge family. My grandmother had 13 children and you can imagine, all 13 children also had children,” she says. “So, during school holidays, we would gather at my grandmother’s house and different age groups would be tasked with cooking breakfast, and another lunch.”

While those early experiences of feeding large groups of people taught Naledi to enjoy cooking, she never thought of it as catering and certainly had no intention of pursuing it as a career. That would come later – as another act of love. “The culinary qualification is actually my second qualification,” says Naledi. Initially she studied a BA in Business Management, majoring in marketing, and worked in corporate. “But when I started my family, I realised I wanted to be more present,” she recalls.

Cooking was the solution. “For me, I always say it’s an act of love. It was my love language for my children and

“ I’m all about sustainability, I’m all about organic growth, and simply because I want my children’s children and generations to come to be able to enjoy what we are enjoying now”

my husband – going to work with packed lunches instead of having to go out and buy takeaways.” That started expanding into catering for small private functions, Naledi decided it was time to make it official and started studying towards becoming a chef.

The Business of Food There’s a big difference between having a knack for cooking and becoming a qualified chef. “I don’t think a lot of people realise the importance, or exactly what happens in culinary school,” Naledi muses. “Many people have a

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WHERE VITICULTURE AND WHERE VITICULTURE AND CREATIVE CULTURE MEET.

CREATIVE Iconic CULTURE natural surroundingsMEET. and the creative energy of our people come Iconic natural surroundings the together to create a perfect and collection creative energy of our people come of wines and experiences. Try one of our together to create perfect collection unique tastings or a enjoy the spectacular of wines and experiences.

Try one of our views and dining at our award-winning unique tastings or enjoy the spectacular restaurant, The Tangram.

For more views and dining at our award-winning information, or to make a restaurant restaurant, Thewww.durbanvillehills.co.za Tangram. For more booking, visit information, or 1000. to make a restaurant or call 021 558 booking, visit www.durbanvillehills.co.za or call 021 558 1000. @DurbanvilleHills #DurbanvilleHills #DurbanvilleHillsWine

@DurbanvilleHills #DurbanvilleHills #DurbanvilleHillsWine

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“It’s important to be able to teach them from the word go so that you broaden their minds and also their palates.”

Check out the scrumptious sustainable seafood recipes on page 92

COVER STORY

perception that you’re going there to learn recipes. Actually, it’s learning the different parts of an animal; cooking methods, food storage and safety... it’s all science.”

The course was extensive and intense, but Naledi relished the opportunity to learn. There was also a big business component to her studies, which she immediately started putting into practice in her catering business. Soon it was thriving.

In addition to the catering business, Naledi has other entrepreneurial interests too, including a property portfolio and an interest in brand education. It was this interest that led her to partner with the MSC, not just as a brand collaborator but a brand educator.

Setting Boundaries While the culinary business can be stressful and demanding in its own right, Naledi was determined to make time for her family. “I did it knowing that I’m not going to work for somebody else; I want to have control over my time.”

She’s also strict about guarding her time – scheduling time off in advance and being uncompromising in honouring those commitments and makes herself unavailable between 6pm and 8am every day. “It’s difficult because, obviously, the economy isn’t very friendly to us right now, but I always say time lost is time that can never be retrieved. Imagine if I’m missing my kids’ awards ceremony because I’m cooking for somebody else who’s enjoying time with his/her family.”

These lessons have been learnt the hard way. In the past Naledi would push herself, sacrificing downtime for the sake of the hustle, and she paid the price with her health. “You cannot give your all if you are fatigued, and sometimes your body will tell you – it will shut you down. It’s done that before and I’m not going back to that point again,” she says.

Protecting The Oceans Naledi’s collaboration with the Marine Stewardship Council (MSC), curating the South African edition of their digital Ocean Cookbook 2024, is another act of love – this time, for the environment. Dubbed The Whitefish Collection, it’s free to download and features 12 family-friendly recipes from chefs around the world (including Naledi’s own Creamy Coconut Hake with Grilled Seasonal Vegetables) that shine a spotlight on hake and haddock as versatile, healthy and sustainable seafood options.

“I am an educator at heart so becoming involved with the MSC was a no-brainer. The MSC’s mission is to use its program to contribute to the health of our oceans by recognising and rewarding sustainable fishing practices and influencing the choices people make when buying seafood. For me, it was all about educating consumers on why it is important to choose sustainable seafood, how to recognise sustainably sourced

seafood and, of course, how to cook delicious and nutritious meals”, says Naledi.

“I’m all about sustainability, I’m all about organic growth, and simply because I want my children’s children and generations to come to be able to enjoy what we are enjoying now,” she continues.

As for the rest of the year, Naledi plans to focus on education – teaching children about healthy nutrition and how to look after their bodies by making healthy food choices and you can be sure it all comes from a place of love.

Healthy, Easy, Tasty Naledi’s cooking style is all about convenience and simplicity – but without sacrificing health or flavour. We needed all the tips!

What meal-prepping tips can you share?

“Every time you plan your meals, think about how you can repurpose whatever you’re cooking into a lunchbox. For example, if you’re going to be cooking a whole chicken – even chicken pieces – put in that extra piece of chicken for the lunch box the next day. Or if you’re going to have meatballs or fishballs for dinner, make extra, but don’t cook them; put them in the fridge and in the morning, while you’re getting ready, they can be cooked in the oven.”

How can you make lunches more appealing for kids?

“I use meatballs and kebab sticks. Just cut the sharp part off the stick. So, it would be a meatball with a little tomato and a cucumber slice. It’s nice and colourful and attractive for children. You you can do the same with hake – make it into fish patties.”

Your kids are teenagers now, but how did you get them to help in the kitchen when they were younger?

“I think we underestimate the power of having them involved – from something as simple as writing down the grocery lists.

Involve them in the planning and involve them in grocery shopping. When you come back home, they’re happy to unpack because they’ve written exciting things there. After that, it’s the actual cooking. At a younger age it’s quite difficult, but let them make that mess. There’s no way they can learn how to cook without making a mess.”

How do you get them to eat healthily?

“It’s important to be able to teach them from the word go so that you broaden their minds and also their palates. For example, we can’t have chocolates this week; we had chocolates last week. Sometimes you’ll find that they won’t enjoy a specific food cooked in a specific way, but they enjoy it cooked in another way. When they were younger, we had jars that would say things like, ‘I am good for your bones.’

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COVER STORY

Chef Naledi recently visited the South African deep-water hake fishery in Cape Town to learn more about the fishery’s journey to sustainability.

The SA hake fishery was the first hake fishery in the world to achieve MSC certification for fisheries sustainability.

Grab ‘n Go Naledi’s meal-prep staple: tinfoil containers.

They’re lightweight, affordable and easy to

Something that has dairy would have that label so you get to teach them the functions of the things that they’re eating and it makes it all the more fun. My son is a soccer player, so he is adamant about drinking milk because he knows milk is good for your bones and he needs strong bones for soccer.”

Home cooks are often intimidated by preparing and cooking fish. What are your tips for cooking with fish such as hake?

“It shouldn’t even be on that pan for more than eight minutes otherwise it’s going to be dry. Don’t squeeze out the water…

UP YOUR SEAFOOD GAME SUSTAINABLY. Download the free cookbook at: MSC.org/saocean-cookbook-2024 or scan the QR code below

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stack in the fridge or freezer. They’re also great for steaming fish and making fish bakes.

you can squeeze out a little bit, but not all of it because again, it’s going to be very dry. Seasoning is quite important. I know we use fish spice a lot but explore natural herbs and spices. It’s nice with paprika. It’s also nice with Italian herbs. You also do not need to coat it with batter the entire time. Even dusting it with flour is good because it just gives that little bit of a rigid texture so that it doesn’t break easily.” ●

Schools of colourful fish, too-cute penguin antics, majestic ragged-tooth sharks, glowing jellies, gentle rays and the ever-elusive octopus – these are the reasons you’ll keep coming back to the Two Oceans Aquarium, where every visit is an underwater exploration. Unlock unlimited visits for yourself and your family with Two Oceans Aquarium annual memberships and visit the fish as often as you wish!

Explore the Aquarium your own way! Scuba dive in our exhibits, meet a rockhopper penguin up close, take a guided tour, and watch our animals being fed in the presence of our expert presenters.

Come and discover our underwater world.

Buy tickets online w w w. a q u a r i u m . c o . z a

COVER STORY

CHEF

NALEDI’S COVER REVEAL The recent cover launch party for the inaugural issue of Absolute Woman magazine, featuring the inspiring Chef Naledi Toona, was an evening filled with celebration and empowerment. Surrounded by a diverse group of inspiring women and supportive men, including Naledi’s f riends, the event radiated positivity and enthusiasm. Held at the elegant The CodFather Sandton, guests were treated to bold, velvety wines

by Old Road Wines paired with delicious food and the memorable moments captured by the talented photographer Timusiq.

The unveiling of the cover was met with an overwhelmingly positive response, reflecting the admiration and respect for Chef Naledi’s journey and accomplishments.

As the night unfolded, it became evident that Absolute Woman magazine’s mission to uplift and empower women resonated deeply with all in attendance.

Gratitude is extended to the generous sponsors whose contributions helped make this memorable evening possible, The CodFather Sandton, Old Road Wine, and Timusiq Photography.

Naledi’s Hair & Make-Up by the talented, Beauty by Lady Zulu.

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“ Naledi resonates so well with the magazine as she embodies power.

We celebrate her strength, and she reciprocates by celebrating us as powerful women. She’s the ultimate ‘girl’s girl’—like a big sister to me. I draw wisdom from her in our professional lives, content creation and even navigating married life. Though I’m not yet a mother, I look to her for guidance on that journey too.” - Siza Ndlovu, Travel, Lifestyle, Fashion, and Beauty Content Creator @sizandlovu

“ In this age of non-traditional work, seeing someone like her on the cover is truly inspiring. She’s not confined to a nine-to-five job; instead, she’s involved in various aspects of business. It’s a powerful message for women, showing that success doesn’t always follow the traditional path but can be achieved through unconventional means.”

- Lethabo Kgadima, Food Content Creator @foodfromlethaboskitchen

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SUSTAINABLE LIVING

Cutting waste, not corners

BY ANJE HILL

I

t is impossible to overestimate the significance of living sustainably and minimising waste in modern society. We produce enormous volumes of waste every day that damages the ecosystem and wildlife by ending up in landfills or poisoning our waters. Don’t worry, though, cutting waste doesn’t have to be difficult or daunting.

These ten easy steps can help you adopt a more sustainable and clean way of living.

1. Opt for Bulk Buying Purchasing in bulk not only cuts packaging waste but also results in long-term cost savings. Think about utilising reusable containers to buy necessities like grains, beans and nuts from bulk bins. You will not only reduce waste from single-use packaging, but you will also have more control over the quantity you buy.

2. Say Goodbye to Plastic Bottles

Invest in a quality water filter and reusable water bottle to eliminate the need for

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single-use plastic bottles. Not only does this help reduce plastic waste, but it also ensures you have access to clean, filtered water wherever you go. Don’t forget to carry a reusable coffee cup or thermos for your hot beverages too!

Where to Shop Sustainably These stores are leading the way for South Africans who want to shop sustainably: CAPE TOWN Shop Zero www.shopzero.co.za Nude Foods www.nudefoods.co JOHANNESBURG The Refillery www.therefillery.co.za DURBAN Azikho www.azikho.com ONLINE Faithful to Nature www.faithful-to-nature.co.za

SUSTAINABLE LIVING

3. Use Material Produce Bags

7. Meal Planning for Waste

Ditch the disposable plastic bags at the grocery store and invest in reusable cloth produce bags. These durable bags are perfect for carrying fruits, vegetables and bulk items, reducing the need for single-use plastic packaging, plus, they come in a variety of designs, making your shopping experience both ecofriendly and stylish.

Plan your meals ahead of time to avoid overspending on groceries and wasting food. By creating a shopping list and sticking to it, you’ll reduce food waste and save money on unnecessary purchases; plus, meal planning makes cooking at home easier and less stressful, allowing you to spend more time enjoying your meals.

4. Choose Local and Plastic-Free

8. Recycle Food Scraps

Instead

Produce

Support local farmers and markets by opting for fresh produce that isn’t wrapped in plastic. By choosing locally grown fruits and vegetables, you reduce the carbon footprint associated with transportation and support sustainable farming practices. Remember, fresh and plastic-free is the way to go!

5. Adopt Reusable Alternatives Swap single-use plastics like cutlery, straws and containers for reusable alternatives made from materials like stainless steel or bamboo. Keep a set of reusable cutlery and a stainless steel straw in your bag for on-the-go meals and beverages. Small changes can make a big difference in reducing plastic pollution.

6. Green Your Closet Support sustainable fashion by shopping from ethical brands, browsing thrift and charity stores, attending clothing swap events, and checking out Facebook Marketplace and Instagram for special finds. Not only will you find unique and affordable pieces, but you’ll also extend the lifespan of clothing items and reduce textile waste. Fashion can be ecofriendly and stylish too!

Reduction

Reduce your carbon footprint by composting food scraps instead of sending them to the landfill.

Composting not only diverts organic waste from the trash but also produces nutrient-rich soil for gardening. Whether you have a backyard compost pile or use a composting service, every bit counts towards a greener planet.

9. Choose Reusable Wraps Replace single-use plastic wrap with eco-friendly alternatives like beeswax wraps. These reusable wraps are perfect for covering leftovers, wrapping sandwiches and storing produce, reducing the need for disposable plastic cling film and they come in various sizes and patterns, adding a touch of charm to your kitchen.

10. Opt for Digital Over Print Reduce paper waste by opting for digital documents, emails and online subscriptions whenever possible.

Request paperless billing, unsubscribe from junk mail lists and choose digital receipts to minimise paper usage. Not only does this save trees, but it also reduces exposure to harmful chemicals found in receipt paper.

Some of My Favourite Instagram Thrift Stores Barely Touched @barely_touched1 Do It For The Dogs @doitforthedogsza The Sorceress Preloved @the_sorceress_preloved

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By incorporating these simple tips into your daily routine, you can significantly reduce your waste and live a more sustainable lifestyle.

Remember, every small action adds up to make a big difference in protecting our planet for future generations. Let’s work together to create a cleaner, greener world for all! ●

Let’s Embrace Sustainable Living Our environment is a precious resource, meant to be enjoyed by current and future generations alike. By adopting mindful practices and prioritizing sustainability, we can reduce waste and lessen our ecological impact on the environment. We can all play a part in ensuring that we leave a positive legacy for the planet, free from litter and waste, and full of respect for the environment.

PRODUCER RESPONSIBILITY ORGANISATION

Mindful Buying: Opt for sustainable products and packaging from companies that prioritize environmental responsibility.

Encourage Sustainable Traditions: Organize community clean-up events and tree-planting activities to instill a sense of collective responsibility for the environment.

Reduce Food Waste: Plan your meals carefully to minimize food waste. Donate leftovers or compost food scraps if possible.

Implement Responsible Travel Practices: Practices such as carpooling, can significantly reduce the environmental impact

Responsible Disposal: Be mindful of where and how you dispose of your waste. Separate your wet waste from your dry recyclables, use designated recycling bins and avoid littering.

Embrace Reusability: Choose reusable shopping bags, gift wrapping materials, decorations, and tableware to reduce disposable waste.

Fibre Circle is a government-recognised Producer Responsibility Organisation (PRO). We manage extended producer responsibility programmes to keep paper and paper packaging, which are renewable and recyclable products, out of South Africa’s landfills.

This helps to create a clean and dignified living and working environment for all South Africans.

Connect with us on social media and visit fibrecircle.co.za for tips, resources and more. www.fibrecircle.co.za | 011 593 3144

VAPING

BEHIND the SMOKE Screen:

THE DANGERS OF VAPING FROM FLASHY E-CIGARETTE GADGETS AND TANTALIZINGLY FUN FLAVOURS, IT’S EASY TO SEE HOW VAPING HAS BECOME THE HOT NEW CRAZE AMONGST TEENS AND TWEENS - BUT IS IT REALLY A SAFER ALTERNATIVE TO SMOKING?

By Elana Botha

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VAPING

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VAPING

S

ince the introduction of the first e-cigarette, vaping has been touted as a “safer” option than conventional smoking, but the truth is that e-cigarettes have only been around for about a decade and scientists don’t yet have any long-term evidence of their risks. Vaping could be a healthier alternative to smoking, but it may also be far worse in the long run.

What is an e-cigarette?

An electronic cigarette, or e-cigarette, is a handheld device that vaporises a liquid solution containing nicotine, flavourings and other chemicals. Users inhale the resulting vapour, which simulates the sensation of smoking traditional cigarettes without the combustion of tobacco. E-cigarettes come in various shapes, sizes and designs; making them exceptionally easy to market to younger demographics, enticing them with the abundance of available options and the allure of being ontrend with the latest designs.

Overall Health Risks While some studies have shown promising benefits in the use of e-cigarettes to assist cigarette smokers in quitting the habit, what is more concerning is the growing use of these products by teenagers and adolescents who have been led to believe that vaping is fun and “safe”.

“What is worrying is a rising trend in experimenting with vaping among the youth,” says Dr Noluthando Nematswerani, Head of the Centre for Clinical Excellence at Discovery Health.

An analysis of data from poison centres globally in the 2010s showed an alarming increase in calls relating to e-cigarette poisoning in children as young as 5.

“The longer you smoke, the higher your risks for lung and heart disease, and the harder it is to stop. Once real damage is done, there is not a lot we can do to fix it.”

Studies show that teens who vape have higher rates of asthma, more frequent asthma attacks and more absences from school due to breathing troubles. It appears that e-cigarettes trigger similar kinds of inflammatory responses in the lungs as cigarettes do.

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Due to the lack of evidence of the safety and long-term outcomes of vaping, most communities still advocate the inclusion of e-cigarettes in smoking bans. “Although smokers may feel their rights are being infringed upon with smoking bans, stopping any sort of smoking is a fantastic idea,” says Professor Richard van Zyl-Smit, Head of the Lung Clinical Research Unit at the UCT Lung Institute.

The benefits of never smoking are undeniable, the professor says. “Within 24 hours of quitting smoking, your blood pressure and oxygen levels will stabilise and your risk for stroke and heart disease will drop. The longer you smoke, the higher your risks for lung and heart disease, and the harder it is to stop. Once real damage is done, there is not a lot we can do to fix it.”

What you can do to help Peer pressure can be powerful, so coming up with realistic action steps and practising them together with your children in a safe environment will prepare and empower them to make good choices when it matters.

Creating an “exit plan” can empower your teens to navigate challenging situations like these: • Work with your child to identify and address triggers that may lead to vaping, such as stress, peer pressure, boredom, or anxiety.

• Establish code words or signals that teens can use to discreetly communicate their need to exit a challenging situation without embarrassing themselves. For example, they can text a specific code word to you or another trusted family member to indicate that they need help.

• Help your teens to brainstorm and rehearse polite yet firm excuses for declining offers to activities they do not want to participate in. Having these excuses prepared in advance can alleviate the pressure of coming up with one on the spot.

• Reassure your teens that they can always reach out to you or another trusted adult for support and guidance if they find themselves in a difficult situation. Let them know that you’re there to help them without judgment.

If your teen is struggling to quit vaping despite your support, consider seeking help from a healthcare professional.

Amidst the cloud of uncertainty surrounding vaping, it is clear that all experts agree - that not smoking at all is still truly the best way forward. ●

WELLNESS

FAST-ACTING

Headache Relief

with Aromatic Apothecary Headaches and pervasive neurological disorders profoundly impact daily life, causing missed work or school days. The WHO recognises headaches as significant neurological health concerns.

Various headaches, like migraines, impair cognitive functions and motor skills and induce nausea. Identifying the triggers like stress, poor posture or environmental factors is crucial. While painkillers offer quick relief, holistic approaches like aromatherapy backed by scientific studies are gaining popularity. Lavender and peppermint oils have shown efficacy in alleviating headaches. Proper dosage and expertly formulated blends are key. Aromatic Apothecary offers a trusted headache relief solution, easy for on-the-go use.

Their Headache Mini Roll On and Headache Inhaler contain a unique blend of lavender, peppermint and marjoram oils, providing discreet, quick-acting relief anytime, anywhere.

Incorporating healthy habits like hydration, exercise and stress management can prevent headaches. Consult a healthcare professional for persistent headaches.

BALANCING HORMONES 52 • EXPLORING HOMEOPATHY 58 ADAPTOGENIC ASHWAGANDHA 64 • THE RIGHT SHOE 70

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One of the greatest challenges for human wellbeing in the 21st century will be to focus on the advantage of having a healthy colon and therefore a good immune system – this is where probiotics can play a significant role.

Probiotics are critical for normal digestion and for defence against infection.

Bacteria in the gut are known to: • Stimulate the immune system • Enhance the mucosal barrier • Aid digestion and break down toxins • Inhibit adherence of pathogens

A good probiotic can be beneficial in the following ailments: • Diarrhoea or constipation • Bad breath, gas and bloating • Irritable bowel and lactose intolerance • Gastroenteritis and playschool diseases in young children

GO WITH YOUR GUT ANOTHER ADDITION TO THE EVER-EXPANDING LIST OF WAYS GUT HEALTH IMPACTS OUR OVERALL WELLBEING: HORMONAL BALANCE. IF YOUR HORMONES HAVE BEEN FEELING AS UP AND DOWN AS A ROLLERCOASTER, YOU DEFINITELY WANT TO READ THIS.

BY WANITA NICOL

HORMONAL HEALTH

I

f you’re a regular reader, by now, you probably know a thing or two about the importance of your gut and the wide range of health issues that have been linked to sub-optimal gut health. Every woman who’s gone through puberty and periods (let alone pregnancy or menopause!) knows the havoc hormones can wreak; so, it’s no surprise really, that these two powerhouses in our bodies are linked. Getting them balanced can lead to an all-round better life experience.

GUT FEELINGS Let’s start with a recap. The gut microbiota is a thriving ecosystem of good bacteria and other microorganisms that live in your gastrointestinal tract and prevent harmful bacteria from flourishing. It’s unique to each individual and extremely complex. According to the British Medical Journal, there are more than 100 trillion microorganisms in the human gut, with over three million genes producing substances that affect our bodily processes.

The gut microbiome (scientifically speaking of the collective genetic make-up of the microorganisms in the gut) is so vast and complex that researchers have begun to speak of the gut as a “virtual organ” within the body and like other organs, it doesn’t work in isolation but is intricately linked to the systems that keep our bodies functioning.

What’s remarkable though, is how many systems it influences. According to the journal Gut, an unhealthy gut microbiota has been associated with obesity, type 2 diabetes, fatty liver disease, intestinal bowel diseases, and several types of cancer. The gut has also been linked to the immune

system and now, it’s been linked to hormones as well.

HORMONAL HIGHWAY “The gut is a hormonal highway,” explains Kerri-Lee Taylor, founder of wellness brand Kiko Vitals, which formulates hormonebalancing supplements for women. “It regulates key hormones like oestrogen through the estrobolome (a collection of microorganisms in the gut that are involved in metabolising oestrogen), controls stress hormones via the gutbrain axis and influences insulin sensitivity.”

When your gut is healthy, you have better hormonal balance, too. “A balanced gut microbiome ensures optimal hormone synthesis, detoxification, and regulation – all pivotal for women’s health,” says Taylor.

The opposite is also true however; when your gut is out of whack, it can throw your hormonal balance off. Studies have found links between the gut and several hormonal diseases, including PCOS and endometriosis.

An unhealthy gut has also been linked to depression and anxiety – 90% of moodregulating serotonin (a neurotransmitter that also acts as a hormone) is produced and stored in the cells lining the gastrointestinal tract.

“A balanced gut microbiome ensures optimal hormone synthesis, detoxification, and regulation – all pivotal for women’s health.”

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HORMONAL HEALTH

FIND YOUR BALANCE There’s no denying the importance of maintaining a healthy gut. Unfortunately, our modern lifestyles are not doing this vital ecosystem any favours. “Today’s fast-paced lifestyle bombards our gut with processed foods, stress and antibiotics, disrupting the microbiome,” says Taylor. “This imbalance can lead to a domino effect, impairing hormone regulation, exacerbating stress responses, and triggering insulin resistance, which collectively derail hormonal harmony.”

When the good microorganisms in your gut are compromised, bad bacteria are allowed to thrive, explains Julie Anthony, marketing director for Rawbiotics, a range of potent live probiotics that come in liquid form for ease of digestion. “Signs that your gut is out of whack include bloating, acid reflux, constipation, and IBS to mention a few,” she says.

Looking after your gut starts with healthy lifestyle habits. That means, “eating a healthy diet, staying hydrated, and exercising,” says Anthony.

“Supplements like probiotics, prebiotics, and digestive enzymes act as allies, nurturing the gut flora, enhancing nutrient absorption, and supporting the gut lining.”

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HORMONAL HEALTH

Supplements that support gut health also play a role. “Supplements like probiotics, prebiotics, and digestive enzymes act as allies, nurturing the gut flora, enhancing nutrient absorption, and supporting the gut lining,” says Taylor. “This creates a thriving environment for hormonal balance, aiding in the smooth operation of hormone-related processes.”

While taking probiotics can help correct a gut imbalance by adding good bacteria to the mix, they shouldn’t be seen only as a treatment, says Anthony.

Feed Your Gut Here’s another reason to eat your fruit and veggies. A 2023 study by researchers at Graz University in Austria found that eating a variety of fresh fruits and vegetables was key to

Perfect Blend A round-up of the supplements

maintaining a diverse and healthy gut

Kerri-Lee Taylor recommends for

microbiome. The researchers also

maintaining gut balance and

found that eating more fruit and veg

hormonal equilibrium.

boosted the development of babies’

PROBIOTICS: These are live

immune systems in the first three

microorganisms that are good for the

years of life.

gut. “Women often benefit from

SOURCE: GUT MICROBES

high-quality probiotics to diversify gut bacteria.”

PREBIOTICS: Food for gut flora.

The idea is to keep your gut perennially healthy and prevent problems from developing in the first place. This could save you from having to treat gut-related hormonal imbalances down the line. “People need to understand that probiotics are not something you take for a quick fix or only when you have been on antibiotics,” she says.

“They need to be taken on an ongoing daily basis to keep the body balanced. If the microbiome is balanced, the gut will help the body heal itself.” ●

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“Fibre-rich prebiotics feed beneficial microbes.”

ENZYMES: They aid digestion, helping to break down the food you eat.

ANTI-INFLAMMATORY INGREDIENTS: “Ingredients like slippery elm, ginger root and lemon balm help GI function and heal the gut wall.”

HORMONAL HEALTH

HARMONISE & HEAL SOME OF OUR FAVOURITES TO BALANCE AND SUPPORT YOUR HORMONES AND GUT HEALTH

2

1

Hormone Balance & PMS Support – 60 capsules Kiko Vitals Hormone-balancing supplement for women’s health, tackles PCOS, PMS, menopause, more.

R490

Gut Correct 200ml-1litre Rawbiotics A live liquid probiotic that works to correct microbial imbalances.

From R103

3 Rose Geranium oil 10ml SOiL Organic Aromatherapy A floral aroma relieves anxiety, treats PMS and menopausal issues, and uplifts the spirit.

R150

4

Liquid Chlorophyll 473ml Now Foods Ultimate detox superfood fights free radicals, supports digestion, immunity and skin.

R599,99

5 Glutathione SOD – 30 capsules Natroceutics A powerful antioxidant detoxifies, supports DNA, immunity, reproductive hormones and enzyme function.

R695

7

Hormone Balancing Cream 50ml Youfemism A hormone-balancing cream for menopause, PMS, and hormonal imbalance. Rebalances and relieves.

R399

8

Activated B-Complex – 30 capsules Natroceutics Essential for oestrogen metabolism, hormone fluctuation symptoms and excellent for stress and anxiety.

R299

9 Balance Superfood Blend 375g Chemistry Natural Science Zesty lime flavoured superfood for gut, hormone health, energy and focus.

R675

6

Moon Balm 50g Kiko Vitals Instant relief for menstrual migraines and menstrual cramps.

R260

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HOMEOPATHY

UNDERSTANDING THE PRINCIPLES AND VERSATILITY OF HOMEOPATHY IN TREATING EVERYDAY AILMENTS

BY NABILA MAYET-CASSIM

I

n the pursuit of holistic and personalised healthcare, there is an increasing turn to homoeopathy—a form of complementary and alternative medicine that follows unique principles to address various health concerns. In this article, Nabila explores the discipline of homoeopathy, its integration with conventional medicine and the role of tissue salts in treating everyday ailments.

Homoeopathy draws on the body’s inherent wisdom to restore equilibrium and foster overall well-being. This holistic medical system extends its reach to a diverse array of health concerns, from allergies and chronic conditions to emotional imbalances, offering a personalised and gentle approach to health.

Understanding the Principles of Homeopathy Homoeopathy operates on two fundamental principles. The first is “like cures like,” suggesting that a substance causing symptoms in a healthy person can treat those same symptoms in a diseased person. “For instance, the remedy Coffea Cruda, derived from coffee beans, can be used to address insomnia and anxiety symptoms—the same effects caused by consuming coffee,” explains Homeopath Dr Zahraa Kazee.

“The second principle is the “Law of Minimum Dose,” asserting that higher dilutions result in stronger remedies. Despite being in diluted form, this approach allows for effective yet gentle treatment tailored to an individual’s unique symptoms, encompassing mental, emotional and physical aspects in both chronic and acute cases.”

“Homeopathy’s versatility makes it suitable for all ages, addressing both chronic and acute conditions with commendable results.”

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HOMEOPATHY

Overall Healthcare, Integrating Natural Solutions As more people seek natural and individualised healthcare solutions, homoeopathy has found its place alongside conventional medicine or as a standalone treatment. The synergy between conventional medicine and homoeopathy is evident in scenarios like treating fractures. While regular measures such as casts or pins ensure proper bone healing, homoeopathic remedies can alleviate pain, reduce numbness and promote overall recovery. Homeopathy’s versatility makes it suitable for all ages, addressing both chronic and acute conditions with commendable results.

Tapping into the Body’s Innate Healing Power Homoeopathy distinguishes itself by offering a highly personalised approach to healthcare. “Each patient’s unique set of symptoms, be they mental, emotional, or physical, is taken into consideration to identify the most suitable remedy,” Dr Kazee explains. This individualised approach recognises that no two individuals experience ailments in the same way, making homoeopathy a beautifully tailored solution for diverse health concerns.

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Fill your space with natural fragrance...

SOiL ORGANIC AROMATHERAPY is renowned for its cornucopia of 100% pure and certified organic essential oils. The number one ingredient to creating natural fragrance.

Essential oils are concentrated plant extracts that are used for their therapeutic properties and pleasant aromas. When diffused, essential oils not only fragrance a room but can purify the air, reduce stress, improve mood, and support respiratory health.

The ultrasonic diffuser is the most effective diffusion device, emitting a gentle mist without disrupting the full strength and efficacy of the essential oils.

To make an aromatic healing mist, add clean water to the water tank with 4-10 drops of your favourite SOiL essential oil.

SOiL's ultrasonic diffuser offers functionality to better create a personalised aromatherapy experience. Intermittent and continuous mist settings allow control over aroma intensity. Multiple light settings help one set the mood.

FIND US AT Dischem, Clicks, Wellness Warehouse, Explore online at Takealot, Faithful to Nature, Harvest Table and Essentially Natural.

www.soil.co.za

HOMEOPATHY

Tissue Salts, The Versatile Allies in Everyday Ailments Tissue salts, comprising 12 mineral remedies diluted to a 6X potency, play a unique role in homoeopathy.

These salts regulate the mineral levels within cells and provide support for the body. Tissue salts are versatile and can be employed in addressing everyday ailments such as colds, flu, skin issues, muscle cramps and anxiety. Their gentle yet effective nature makes them an excellent introduction to the world of homoeopathy for those exploring natural healthcare options.

These salts are prepared from minerals and are believed to balance the body’s cell function and restore health through: Cellular balance. Tissue salts are said to provide the body with essential minerals in a highly diluted and potentised form.

When there is a deficiency or imbalance of these minerals in the cells, it can lead to various health problems.

Biochemical pathways. Proponents of tissue salts believe that these remedies help restore balance to the body’s biochemical processes. Each tissue salt is associated with specific minerals that are essential for cellular function and it is believed that by providing these minerals in a diluted form, the body can absorb and utilise them better.

Tissue salts may yield impressive results, especially when

paired with lifestyle modifications. Consider incorporating the following changes, as suggested by feelgoodhealth.co.za: • O pt for a nutrient-rich rich well-balanced diet comprising fruits, vegetables and lean proteins. This nutritional approach provides essential elements to assist your body in effectively managing anxiety and stress.

• E ngage in regular exercise, as it serves as a natural stress reliever. Whether it is a brisk walk or yoga, select an activity that aligns with your preferences and adhere to a consistent routine.

• P rioritise Sleep. Recognise the impact of sufficient sleep on mitigating anxiety and stress and ensure you obtain enough restorative sleep to facilitate your body’s recovery.

• L imit Stimulants. Cut down on the consumption of caffeine and alcohol, as they have the potential to amplify anxiety and stress levels.

By combining tissue salts with these lifestyle adjustments, you can enhance their effectiveness in promoting overall well-being.

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Energy flow. Homoeopathy’s principle of “like cures like” and the concept that substances that cause symptoms in a healthy person can be used in a highly diluted form to treat similar symptoms in a sick person. Tissue salts are thought to stimulate the body’s vital force or life energy to restore health.

“If you are considering using tissue salts or any homoeopathic remedy, it’s crucial to consult with a qualified healthcare professional. He/she can provide evidence-based guidance and ensure that any treatment you pursue is safe and appropriate for your specific health condition,” Dr Kazee advises.

As the demand for natural and individualised healthcare solutions grows, homoeopathy continues to gain recognition for its efficacy and gentle impact on restoring health. The natural law of healing is at the heart of homoeopathy, guiding practitioners towards a holistic understanding of the body’s ability to regain balance and vitality. With its principles and remedies, homoeopathy invites individuals to embark on a journey of self-discovery and holistic well-being, paving the way for a more harmonious and natural approach to health. ●

Helps restore your calm during the day for better sleep at night.

ADAPTOGENIC

ASHWAGANDHA

ASHWAGANDHA

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ASHWAGANDHA, AN ADAPTOGENIC PLANT, IS USED BY AYURVEDIC MEDICINE TO HELP THE BODY ADAPT TO STRESS, PROMOTE SLEEP, IMPROVE FOCUS AND ENHANCE WELL-BEING. THIS MAKES IT PARTICULARLY APPEALING TO FAMILIES NAVIGATING BUSY SCHEDULES, ACADEMIC PRESSURES AND WORK-LIFE BALANCE, LEARNS IGA MOTYLSKA

Plant superheroes Adaptogens are herbal substances that help the body and brain respond effectively to stress, maintain the balance of cortisol production and other stress hormones to help alleviate symptoms of anxiety, explains Maria De Ascencao, Head of Natroceutics Partners. In more scientific terms, “Adaptogens interact with the hypothalamic-pituitary-adrenal axis, which initiates the body’s stress response and is important in keeping our bodies in balance,” she adds.

“It may assist in managing symptoms of ADHD by reducing hyperactivity, improving focus and promoting calmness,”

ASHWAGANDHA

Ashwagandha, commonly called Indian ginseng or winter cherry, contains bioactive compounds, including alkaloids, withanolides and adaptogenic saponins within its roots and leaves. These withanolides are similar to the active ingredient in medication used to treat anxiety and depression.

“When I studied Ayurveda, I learned that Ashwagandha has been used in Ayurvedic medicine for thousands of years to promote vitality and longevity,” adds Patricia Taylor, herbalist, Ayurvedic Practitioner and owner of Life Retreat, a wellness studio at Lourensford Wine Estate.

The science speaks Medical research (see sources) shows that Ashwagandha’s health benefits include: • Energy and stamina by improving energy levels, combating fatigue and enhancing physical and mental performance.

• Brainpower and cognitive function by improving memory, focus and cognitive function.

• Better sleep quality, without causing daytime drowsiness.

• The Immune system functions to reduce the risk of infections.

There are misconceptions about Ashwagandha that it may cause weight gain. This is only true through its potential to reduce stress, improve overall health and result in a healthier appetite, says De Ascencao. Some people claim it makes them emotionless, which is untrue, she says, rather it helps us to manage our emotional reaction to stressful situations better.

Impact on ADHD symptoms Ashwagandha doesn’t eliminate ADHD, nor is it a replacement for ADHD medication; however, it can help with symptoms. It also alleviates symptoms of anxiety, depression and insomnia in children.

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MANAGE YOUR CORTISOL

REDUCE STRESS, SLEEP DEEPER TODAY. Natroceutics ashwagandha relieves the effects of stress and improves sleep quality affected by excess cortisol. Our product begins working from the very first dose. We utilise a patented and proven ashwagandha extract that is perfectly dosed to provide maximum benefit without unwanted side effects such as sedation or dependency. Our Ashwaganda is potent and long-acting, often a single capsule once per day is all that is needed. This allows it to be used short or long-term, day or night. Manage your excess cortisol from today.

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natroceutics

ASHWAGANDHA

“It’s an excellent supplement for brain health. I gave an Ashwagandha supplement to my one son on an ongoing basis when his school wanted to put him on Ritalin. I was adamant to try a natural solution and it worked extremely well for him,” says Taylor. “It may assist in managing symptoms of ADHD by reducing hyperactivity, improving focus and promoting calmness,” she adds.

“Ashwagandha increases levels of dopamine and norepinephrine in the brain and central nervous system, which are lower in individuals with ADHD. This also reduces inflammation in the brain, which reduces symptoms of inattention and hyperactivity, while helping to manage impulse control,” advises De Ascencao.

Mix it up

• A dults: from 250mg to 500mg of Ashwagandha per day, divided into two or three doses.

“Ashwagandha helps to regulate hormones and improve reproductive health in women,” says Taylor. “In men, it supports testosterone levels, enhances fertility and improves sexual function,” continues Taylor.

• C onsult your family doctor before giving any medication or supplement to your children to determine the dose (100mg-200mg per day).

Natroceutics exclusively uses a Shoden® formulation of Ashwagandha, which is a high-potency extract from the roots and also the leaves of the plant. Each Natroceutics Ashwagandha capsule contains 120mg of Ashwagandha with the full spectrum (35%) of withanolide glycosides. This higher potency of the bio-active component is the highest concentration available on the market, making it effective even at low doses “Shoden® at 35% withanolide Glycocides has been clinically found to reduce feelings of depression, anxiety and stress by 21%; increase restorative sleep by 42%; and increase testosterone levels in men by 14.7%,” says De Ascencao. ●

Ashwagandha is found in various forms, including powders, tablets, capsules, gummies, extracts and syrups, making it easy to integrate into your family’s wellness routine. While Ashwagandha powder may have an earthy, slightly bitter taste, there are simple ways to make it more palatable, especially for children.

• M ix the powder into coffee, smoothies, homemade juices, yoghurt bowls, oats or cereal.

Side effects • M ask the taste by adding a little honey “Always consult a healthcare professional before taking or fruit. supplements or medication, especially if you have pre• G et creative by baking Ashwagandha existing health conditions or are taking medication,” says cookies, muffins or health bars.

Dosage Always choose high-quality Ashwagandha products from reputable sources that are certified by The South African Health Products Regulatory Authority (SAHPRA).

Follow dosage label instructions as advised by a healthcare professional. “Start with half the recommended dose for 7-10 days and gradually increase it to the full dose, especially when taking it for the first time” advises Taylor.

Taylor. “I suggest that pregnant or breastfeeding women; patients with autoimmune diseases, thyroid imbalances, diabetes and high blood pressure avoid it,” she adds.

At higher doses, Ashwagandha may have some side effects: • D igestive issues: upset stomach, diarrhoea or vomiting • D rowsiness: feeling drowsy, hence avoid taking it before driving or operating machinery • D rug interactions: with certain medications

Sources: 1.

Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of an extract of Withania somnifera (Ashwagandha) on chronic stress in human participants. Altern Ther Health Med, 18(4), 44-54.

2.

Andari, R., et al. (2017). Effectiveness of Withania somnifera root extract in adults with chronic anxiety: A double-blind, randomized, placebocontrolled clinical trial. J Altern Complement Med, 23(3), 243-249.

3.

Lopresti, A. L., et al. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Altern Ther Health Med, 25(8), 49-58.

4.

Wankhede, S., et al. (2015). Examining the effects of a standardized extract of Withania somnifera (Ashwagandha) on reducing stress, anxiety, and improving sleep quality. Indian J Psychol Med, 37(3), 361-367.

5.

Kumar, R., et al. (2017). Efficacy of standardized Withania somnifera extract on cognitive function in adults with mild cognitive impairment: A doubleblind, randomized, placebo-controlled study. J Clin Exp Neuropsychol, 39(7), 706-718.

6.

Saeed, M., et al. (2012). Randomized, double-blind, placebo-controlled trial of Ashwagandha root extract on attention in healthy adults. Altern Ther Health Med, 18(4), 55-60.

7.

Rawal, S., et al. (2011). Adaptogenic effect of Withania somnifera Dunal on immunity: a comparative study with Ashwagandha (root) extract and whole plant powder in experimental animals. Pharm Biol, 49(3), 296-301.

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WE LOVE

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THE RIGHT SHOE

A

STEP

Towards Better Health Your feet are the foundation of your body and the shoes you choose can impact your overall health more than you might think. Ill-fitting shoes aren’t just a nuisance; they can lead to a myriad of foot problems, affecting your posture, mobility and even your mood.

By Elana Botha

The Right Shoe Consider this - the average person takes around 5,000 steps per day. That’s 5,000 opportunities for your shoes to either support or strain your feet. Whether you’re pounding the pavement during your morning run, running errands, or standing for hours at work, the right shoes can provide the cushioning and support necessary to prevent discomfort and injury.

Finding the right pair of shoes that is suitable for your daily activities can significantly contribute to preventing health issues and offer various health benefits instead.

“Choosing the right shoes isn’t just about fashion; it’s a crucial investment in your foot health, both for the short and long haul. In the short term, comfortable, wellfitted shoes are like a sigh of relief for your

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THE RIGHT SHOE

“When fitting on shoes, it is most important to ensure that they’re fitting well – it should not be too big or loose, or too small or tight.”

feet, preventing issues such as blisters and giving your muscles the support they need,” says Genevieve Sayers at Intershu, a renowned distributor of premier footwear, handbags and apparel in South Africa; “Wearing proper shoes also helps to prevent chronic conditions like plantar fasciitis and bunions, as well as biomechanical issues that can affect your strut and posture.”

Recognising that you are wearing the wrong shoes is an important first step in getting your foot health and comfort back on track for the long term.

Signs that you are wearing the wrong shoes

Any pain or discomfort: Look for blisters, corn or general soreness. Particularly around the toes, your foot arch and on the heels.

Poor fit: Check for tightness or looseness that affects circulation or causes rubbing in any areas of your foot.

Uneven wear: Regularly check your shoes to see if the soles are wearing unevenly, indicating incorrect support or poor alignment.

Foot shape changes: Look out for bunions or hammertoes developing.

Difficulty walking: Struggling to walk comfortably or feeling unstable in shoes is a clear sign they are the wrong shoes for you.

Simran Kalyan, an experienced podiatrist, shares her tips on how to go about buying the best shoes for our feet. “When fitting on shoes, it is most

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More cushioning.

More energy return. www.tifosisports.co.za

THE RIGHT SHOE

important to ensure that they’re fitting well – it should not be too big or loose, or too small or tight.” says Simran, “To check this, you can use the simple trick of slipping your finger between the heel of your foot and the heel of your shoe. There should be enough space for your finger to fit snugly.”

“When buying shoes, we always suggest that patients opt for a closed shoe – something with lacing or Velcro and with a wide toe box. The shoe should also not be too flat and should contain a form of cushioning and arch support.“ Simran also emphasises that the needs and requirements differ from person to person – so each person will ultimately need to look for shoes depending on their specific foot type but there are certain key points that you should look out for when shoe shopping: •

• • •

Your shoe should be the correct size for you. If you are wearing a shoe that is too big or too small for you – it can result in unwanted issues. Know your size.

Your shoe should have adequate support.

Your shoe should not be flat – your feet require a slight lift.

Your shoes need to be wide enough to allow all of your toes to fit in comfortably with nothing being squashed.

“Always try on shoes later in the day (after 2pm). This will assist you in ensuring you get the correct size because by this time each day, your feet have already swelled up.” says Simran.

Your journey to better health begins with the right pair of shoes. So lace up, step out and let your shoes be the foundation upon which you build a healthier, happier you.

Remember, when it comes to your shoes, comfort isn’t just a luxury—it’s a necessity.

Choose wisely, and your feet will thank you every step of the way. ●

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Stepping Up Your Fitness with the Right Training Shoe Selecting the right training shoe is more than a style choice—it’s a crucial investment in your fitness journey. Proper footwear provides essential support, cushioning and stability during exercises, safeguarding your feet from strain and enhancing overall performance.

We sat down with Justin Wolven, Technical Head for On Shoes SA for insights into the importance of a good training shoe.

1.

What key features or technologies should individuals consider when selecting a training shoe to ensure proper support and protection for their feet during various sports or training activities?

“Choosing a shoe that provides both support and cushioning is ideal for most people. This is important because the further you run or the more often you run, the more support or cushioning might be required,“ says Justin.

2.

In terms of durability and performance, what materials and design elements should customers pay attention to when choosing a quality training shoe? Are there specific considerations for different types of training surfaces or activities?

“On shorter training road runs you can opt for less cushioning and support; however, this will depend on whether the runner requires more support or stability. It is never a good idea to run with an offroad shoe on the road and vice versa. This is primarily grounded in the varied purposes of training shoes, ensuring you extract the optimal performance from your chosen trainer,” he states.

Can you provide insights into the different types of arch support and cushioning options available in your training shoe lineup? How does each option cater to specific foot types and training requirements?

3.

“Within our Performance running range, we offer a highly versatile product lineup, featuring options such as the Cloudflow 4, a specially designed trainer racer, up to our recently launched Cloudmonster2.

Other options include: • Cloudeclipse • Cloudmonster • Cloudrunner • Cloudsurfer 7 • Cloudstratus 3 • Cloudflyer 4 • Cloudboom Echo 2

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THE RIGHT SHOE

COMFORT IN EVERY STEP COUNTING DOWN OUR FAVOURITE COMFORTABLE SHOES DESIGNED TO PRIORITISE YOUR FOOT HEALTH WITHOUT COMPROMISING ON STYLE. FROM SUPPORTIVE INSOLES TO CUSHIONED SOLES, FIND THE PERFECT PAIR TO KEEP YOU COMFORTABLE ALL SEASON LONG.

SNAFFLE TRIM FASHION COURT Green Cross Fashionable court shoes with padded Memory Foam footbed for comfort.

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CLOUD 5 TRAINER ON Shoes Best-selling Cloud with Zero-Gravity foam in CloudTec® for the ultimate comfort.

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CLOUDMONSTER TRAINER ON Shoes Unconventional design, extraordinary performance, high-energy training shoe.

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BOSTON SOFT FOOTBED Birkenstock Classic footwear with added foam for year-round comfort, all day.

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GOLDENSTAR CLOG UGG Velvety suede platform clog with swivel heel strap for versatility.

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F-MODE LEATHER FLATFORM CHELSEA BOOTS fitflop Modern Chelsea boot with chunky sole, sleek design, and comfort.

R3 999

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STELLA TAN BOOT Hush Puppies Genuine leather ankle boot, a winter wardrobe staple.

R1 649

MOVEME TRAVELELR BOOT Veldskoen Ergonomic design, cushioned insoles, and soft materials ensure all-day comfort.

R1 999

MACH 6 TRAINER HOKA Lightweight, responsive trainer with energy return and durability.

R3 400

FOOD & DRINK

Sustainable S I P S Moedi Wines, a female-owned African brand, shone at ProWein 2024 in Germany, spotlighting premium South African wines with a focus on sustainability and community empowerment through beekeeping. Commemorating South Africa’s 30 years of democracy and 365 years of its wine industry, founder Lesego Serolong Holzapfel sees the industry’s potential for growth. Moedi introduced three varietals at ProWein from the Swartland region, known for quality wines. Holzapfel emphasises sustainability, rural impact and support for orphans. Moedi Wines not only delights the palate but also supports African beekeepers and funds scholarships, creating a sustainable ecosystem. www.moediwines.africa

MORE PROTEIN, LESS MEAT 80 • SEAFOOD RECIPES 84 • A STONE FRUIT FEAST 88 THE SHOPPING LIST 94 • TWO IN A BUSH ROOIBOS CORDIALS 92

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PLANT-BASED LIVING

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PLANT-BASED LIVING

The

PROs of PROTEIN HOW-TO-GUIDE FOR PROTEIN PROTEIN IS THE BUILDING BLOCK OF LIFE THAT’S ESSENTIAL FOR HEALTH AND A BALANCED LIFESTYLE – EVEN MORE SO IF YOU’RE VERY ACTIVE. IGA MOTYLSKA SPEAKS TO THREE REGISTERED DIETITIANS TO UNDERSTAND PROTEIN REQUIREMENTS, REGARDLESS OF WHETHER YOU’RE A MEAT-LOVER OR VEGAN.

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P

rotein is often called the ‘muscle maker’ for its essential role in muscle growth and repair, but it’s also needed for several other bodily functions from hormone production to enzyme activity. We answer pressing questions about animal and plant proteins.

Am I eating enough protein?

This is a common question, especially among women.

The recommended dietary allowance for the average adult is 0.8g/kg/day. If you are 65kg, you need to eat 52g of protein daily (65 x 0.8=52).

Women need to eat more protein during “any life stage with increased growth and development, such as during adolescence or pregnancy,” says Faaizah Laher, Registered Dietitian and Spokesperson for the Association for Dietetics in South Africa (ADSA). Anyone who exercises regularly or intensively or is recovering from injury and illness should increase their protein intake. This is also true for the elderly to help counteract age-related loss of muscle mass.

Here’s an example of how to incorporate 52g of protein into a balanced diet: 1 large egg = 6g protein 30g almonds = 7g protein 1 cup cooked lentils = 18g protein 85g cooked chicken = 26g protein TOTAL: 57G PROTEIN

How can I help my body help itself?

Vitamins and minerals play a supportive role in the absorption of protein by aiding digestion and the metabolisation of proteins. Dietitians work on a “food first” approach, explains Laher, that recommends eating whole foods to increase nutrient intake before trying supplements.

B6 is crucial for metabolising proteins and amino acids. Sources include fish, liver, organ meats, potatoes and fruit (excluding citrus).

Magnesium helps to synthesize protein and is involved in processes related to muscle function and protein utilisation. Magnesium-rich foods include nuts, seeds, whole grains and green leafy vegetables.

Zinc is also essential for protein synthesis and cell growth, especially for muscle repair post-exercise. Foods rich in zinc include meat, shellfish, legumes, nuts and seeds.

Vitamin D helps absorb calcium and supports muscle metabolism and function. It can be attained through responsible sun exposure, oily fish, red meat and liver.

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What are the warning signs for insufficient protein?

Protein intake varies from person to person depending on age, gender/sex, weight, activity level and possible diseases. “We can be just as healthy on a diet that excludes animal proteins, it may just take more planning and effort to include enough protein in our diet,” says Kim Hofmann, Registered Dietician at Kim’s Nutrition.

She says the physical signs to determine whether you’re eating enough protein include: • Stable and consistent energy throughout the day • Strong hair, skin and nails that do not break easily • Maintaining or building muscle mass, or improvements in strength and endurance during exercise • Good post-exercise recovery • Feeling satisfied after meals

PLANT-BASED LIVING

Plant-based versus animal protein?

The protein show-down

Individuals might choose to replace animal proteins with plant-based proteins for many reasons from health concerns to environmental factors or economic reasons. Some benefits of plant proteins are that they are higher in fibre, antioxidants, vitamins and minerals when compared with meat. They are also lower in fat, saturated fat and cholesterol.

Certain plant proteins may contain as much, if not more protein than animal proteins. For instance, seitan (‘wheat meat’ made from wheat gluten) contains 21g protein per 1/3 cup, compared with chicken which contains 12.6g protein per 1/3 cup, says Tabitha Hume, Registered Dietitian and ADSA spokesperson.

One might have to eat more food in general and a greater variety to get sufficient plant-based protein. She goes on to say that, “plant-protein foods are always Low GI (insulin reducing) and low in fat, so they are not weight-gaining foods, which is great for slimming too”.

plant protein meals.

Ways to increase your protein intake

Cooked chickpeas: 7g protein per ½ cup

Hume illustrates how meat-based meals compare with ‘equivalent’

Beef spaghetti Bolognese

VS.

Vegan spaghetti Bolognese

Onion, tomato, garlic

Onion, tomato, garlic

(using no oil)

(using no oil)

100g lean beef mince

100g Soya mince (Woolworths)

100g uncooked regular spaghetti

100g cooked Durum wheat

spaghetti Total fat: 10g

Total fat: 0.8g

Saturated fat: 4.6g

Saturated fat: 0.2g

Total protein: 32.2g

Total protein: 36g

Plant proteins and their macronutrient profile Seitan: 21g protein per 1/3 cup Tofu: 10g protein per ½ cup Cooked split peas: 8g protein per ½ cup Cooked edamame beans: 7g protein per ½ cup Cooked Cannellini beans: 6g protein per ½ cup Cooked kidney/pinto/black-eyed/black beans: 7g protein per ½ cup Tempeh: 15g protein per ½ cup Cooked lentils: 9g protein per ½ cup Almonds: 16g protein per ½ cup Spirulina: 4g protein per tablespoon

• Plan to eat animal and/or plant protein Cooked quinoa: 8g protein per cup during every meal and snack as part of Hemp seeds: 5g protein per tablespoon a balanced diet that includes all the Cooked peas: 4g protein per ½ cup food groups Cooked potatoes: 8g protein per large potato • Choose high-quality protein sources, Cooked broccoli: 4g protein per single stalk wherever possible • Re-evaluate your needs regularly Source: Tabitha Hume While protein powders, bars and meal replacements have become popular for building muscle mass, Hofmann warns Almost 10% of the 70 products available locally which were that they are “highly processed and surveyed had less than 60% of the protein consumers thought contain additives such as non-nutritive sweeteners, they were paying for. A subsample of 15 of the 70 products was colourants, flavourings and preservatives. Proteins from whole also measured for amino acid content, which indicates protein food sources are always best for your body and provide quality. Surprisingly, 40% were below the threshold, which, if additional nutrients, such as iron and fibre that the body can local regulations were more stringent, would disqualify them use efficiently,” she says. from making protein benefit claims on their labels and in their There have been a number of studies by the University of marketing. This has resulted in calls to regulate South Africa’s Pretoria which found that certain protein powders on the South sports supplements industry.

African market make false claims about their nutritional If you’re worried your family may not be eating enough composition and quality. This is because there are no local protein, a Registered Dietitian can create a personalised eating regulations around the labelling and advertising of foodstuffs, plan that suits your family’s lifestyle, so that your children are such as protein supplementation and products, which allows for first off the starting blocks of life. ● a 25% difference between the content and what’s on the label.

RECIPES

Conscious

CATCH

DELIGHTFUL SEAFOOD RECIPES WITH A CONSCIENCE FROM THE MSC’S OCEAN COOKBOOK 2024

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© Chef Naledi Toona

Tip

Prepare a generous quantity of these balls and store them in the freezer. Additionally, for enhanced flavour, consider preparing the fish mixture a few hours before cooking. These balls also improve in taste if left to sit overnight and can be enjoyed cold the next day.

RECIPES

Fish Balls with Remoulade Sauce and Cucumber Spaghetti “The perfect recipe to cook with the kids, it promises loads of family fun in the kitchen and all components can also be assembled into a kebab, great for a lunch box” says Chef Naledi, MSC (Marine Stewardship Council) Ambassador and Absolute Woman cover star.

Ingredients FISH BALLS 1kg MSC-certified flaky white fish 4 onions 43g flour 28g potato or corn starch 1 egg 100-200ml milk

1

Method Preheat the oven to 1800C. Chop the fish in a food processor and put it in a large bowl.

2

Peel the onions and chop them finely in the food processor or use a knife.

3

Mix the fish with the onions, flour, potato (or cornstarch) and egg. Add milk. Make sure the mixture is not too wet and season with salt and pepper.

butter olive oil A few stalks of chives REMOULADE SAUCE 200ml sour cream 15-30ml mayonnaise 4-6 small gherkins (in vinegar) 28g capers (in vinegar) a small handful of parsley, finely chopped 5ml mustard 1 MSC anchovy in oil salt & pepper to taste CUCUMBER SPAGHETTI

4

Melt a knob of butter in a pan over medium heat. Make the fish mixture into small balls with your hand and a spoon and place them in a pan until it’s full. Fry them for a few minutes, turn them over and continue cooking until golden brown on both sides.

5

Put the balls in an oven dish and sprinkle with oil. Cook the fish balls in the oven for 10 minutes or until cooked through.

6

Finely chop the chives and sprinkle them over the balls.

7

Mix all the ingredients for the remoulade and season with salt and pepper. Place the remoulade in the fridge until ready to serve.

1 cucumber Look for this label

olive oil lemon juice to taste salt & pepper to taste

Prep time: 15 min Cooking time: 25 min Serves 4

8

Wash the cucumber and cut it with peel into strings with a mandolin or grater.

Season with a few drops of oil, a little lemon juice, pepper and salt.

9

Plate 2-3 of the fish balls with a generous spoon of remoulade with a nest of cucumber spaghetti and garnish with a few capers.

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RECIPES

Haddock and Broccoli Bake A hearty meal the whole family will love. Chef Naledi suggests adding more green vegetables like garden peas for added nutrition or serving with a side green salad.

Ingredients 500g fresh or frozen MSC-certified Haddock, cut into chunks 2 tablespoons olive oil ½ tsp smoked paprika a pinch of ground turmeric 2 tablespoons plain flour 625ml warm low-fat milk 1 tsp fish spice (fish seasoning) flaked sea salt and fresh black pepper 60ml grated parmesan cheese, optional 60ml grated mozzarella cheese, plus 30ml extra 60ml grated mature cheddar cheese, plus 30ml extra 400g long-stemmed broccoli TO SERVE fresh dill and lime wedges

2

Remove the pan from the heat and whisk in the warm milk. Return the mixture to the heat and whisk continuously until the sauce thickens. Bring to the boil and simmer for 8 minutes, continue whisking. Season the fish with spice, salt and pepper and stir until well combined.

3

Switch off the stove and add the three cheeses, stir until melted. Pour the sauce into an oven-proof baking dish.

4

Place the thawed and pat-dried haddock chunks on top of the sauce followed by broccoli stems. Lightly season the broccoli with a pinch of salt. Sprinkle with the extra cheddar and mozzarella cheese.

5

Bake in the oven for 20 minutes until the fish is cooked and the sauce is golden and bubbling. Serve with fresh dill, lime wedges and a starch of your choice like sourdough, potatoes or fries.

© David Loftus

Prep time: 15 min Cooking time: 25 min Serves 4

1

Method

Preheat the oven to 180°C. For the sauce, in a large non-stick saucepan, heat the olive oil, add the spices and cook for 30 seconds.

Gradually whisk in the flour to create a roux.

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2024

THE OCEAN COOKBOOK

THE WHITE FISH COLLECTION

FEEL GOOD FISH RECIPES

Cook’s tips

If you want to keep the curry vegan, be sure to use a dairy-free yoghurt for the garnish. If you need an alternative to pumpkin or butternut squash, try sweet potatoes instead.

RECIPES

Fruity FUSION feast

Elevate your autumn dining experience with a trio of recipes – Roasted Plum, Pumpkin and Lentil Korma; Mexican Style Nectarine Salad; and Vegan Plum Sponge.

Roasted Plum, Pumpkin and Lentil Korma In this delicious curry, plums are roasted with pumpkin or butternut squash, then combined with korma curry paste, coconut cream and canned lentils. Great news – it’s suitable for vegans and vegetarians too!

Ingredients

Method

1 2

Preheat the oven to 200°C, Fan Oven 180°C, Gas Mark 6.

500g pumpkin or butternut squash, cut into chunks 1 large red onion, chopped 2tbsp olive oil 1tsp cumin seeds 6 plums, pitted and sliced 2 x 400g cans of green or brown lentils, rinsed and drained 4tsp vegetable stock powder or 1 vegetable stock cube 4tbsp Korma curry paste 200g coconut cream 2tbsp chopped fresh coriander Salt and freshly ground black pepper 4tbsp natural yoghurt (dairy-free for vegans) Fresh coriander, to garnish

Put the chunks of pumpkin or butternut squash and red onion into a roasting tin and add the olive oil, tossing to coat. Roast for 25-30 minutes, until just tender.

3

Add the cumin seeds and plums to the roasting tin and roast for 5 more minutes.

4

Meanwhile, tip the lentils into a large saucepan and stir in the stock powder or crumble in the cube. Add the curry paste, coconut cream and chopped coriander.

5

Heat, stirring occasionally until simmering. Tip the roasted vegetable mixture into the saucepan and stir gently to mix.

Naan bread, to serve

6

Prep time: 15 min Cooking time: 40 min Serves 4

7

Season to taste with salt and pepper and cook for a few minutes.

Serve, garnished with natural yoghurt and coriander sprigs, accompanied by warm naan bread.

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RECIPES

Mexican Style Nectarine Salad Here is a refreshing medley of sweet corn, juicy nectarines and crisp vegetables drizzled with a zesty lime-cumin dressing.

By Jenny Morris for Juicy Delicious

Ingredients 3 cups fresh sweet corn kernels 4 large nectarines cut into blocks 1 cup cubed cucumber 1 small red pepper diced 1/3 cup finely chopped red onion ½ cup roughly chopped fresh coriander 2 jalapeno peppers, seeded and finely chopped Sugar Snap Peas Radishes Baby cucumber ribbons Baby gem lettuce

1

Method Stir all the ingredients together in a bowl with the dressing.

DRESSING 2 Tbsp olive oil 2 Tbsp lime juice 1 Tbsp honey ½ tsp ground cumin salt and black pepper, to taste 1 cup cream

1

Method

Stir all the ingredients together, taste and adjust the seasoning.

Serves 4-6

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RECIPES

Vegan Plum Sponge A sweet and fluffy vegan plum sponge cake studded with vibrant-tasting plums; this cake is completely plant-based, gluten-free and still super indulgent tasting.

Recipe created by Charlotte Roberts, Charley’s Health

Ingredients 1 cup + 2 tbsp caster sugar or coconut palm sugar ¾ cup vegan butter 1 cup oat milk 1 Tbsp apple cider vinegar 1 3/4 cups GF self-raising flour 1 tsp baking powder 3 plums chopped into small chunks FROSTING 3 Tbsp vegan stick butter 1 cup icing sugar

1

Method Preheat your oven to 180°C and lightly grease a loose bottom cake tin with vegan butter.

2

Combine the milk and apple cider vinegar and set aside. In a mixing bowl, cream together the vegan butter and sugar until pale and fluffy.

3 4

Fold through your diced plums and transfer your cake batter into the cake tin. Pop this into the oven for 40-45 minutes, until a skewer can be removed clean from the cake.

5 plums for topping

6

Serves 4-6

7

3 Tbsp cacao powder/cocoa powder

Whisk through the milk mixture then stir in the dry ingredients until smooth.

Allow to cool a little, then remove the cake tin and leave to finish cooling on a wire rack.

For the frosting, beat the butter to a pale and fluffy consistency, then gradually add in the sugar and cacao. Once smooth, lather over the cake and layer on your sliced plums.

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WE L0VE

SIP and CELEBRATE with Two in a Bush Rooibos Cordials

Indulge in the essence of well-being and genuine friendship with Two in a Bush Rooibos Cordial. This premium cordial, meticulously crafted during the 2020 lockdown in the heart of the Franschhoek valley, brings together the finest organic Rooibos and Honeybush tea with pure spring water and a selection of handpicked botanicals and spices. The result?

A delightful caffeine-free, low-sugar, anti-oxidant-rich create (only 14 calories when diluted/100ml) that can be enjoyed as a soft drink, mocktail, or the perfect base for a refreshing cocktail. Embrace life’s special moments with this quintessential South African drink, a testament to the brand’s commitment to health, nature, and the joy of shared experiences. Two in a Bush Rooibos Cordial is not just a drink; it’s a celebration of well-being and camaraderie, available in a variety of flavours such as Raspberry, Honeybush, Pure Tea, Peach, Berry & Buchu and Tropical.

Cheers to good health, great taste, and lasting memories! www.twoinabush.co.za

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Wake-Up Call Breakfast Punch Enkoy a delicious breakfast punch to kickstart your morning.

Ingredients 1 Knob of fresh ginger 60ml Two in a Bush Rooibos Cordial 1 Granadilla, cut in half and scooped out Sparkling water to top up

1 2

Method

Press the ginger through a garlic press, straight into the glass.

Add cordial and granadilla pulp. Top with sparkling water and ice, stir well. Garnish

Serves 1

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FOOD + DRINK

THE SHOPPING LIST INDULGE YOUR TASTE BUDS WITH THE LATEST CULINARY DELIGHTS, WINES AND MUST-TRY PRODUCTS, INCLUDING NESPRESSO’S NEWEST COFFEE MACHINES AND MORE!

PLATE & PALETTE Franks, American Flavours Redefined Franks Corner Bar & Grill in Franschhoek, launched in December 2023 by Frank Rodriguez and chef Reuben Riffel, offers a fresh take on American cuisine.

Departing from traditional menus, the restaurant prioritises value and quality, featuring ‘New-Style American’ dishes from baba ghanoush to prime steak.

Each dish emphasises meticulous craftsmanship, including house-made condiments and triple-cooked chips. www.franks-corner.com

Where Japanese Meets Peruvian Cuisine Discover Japanese-Peruvian cuisine at Nikkei, Cape Town’s new culinary gem on Bree Street. Led by Executive Chef Justin Barker and Chef Rikku O’Donnchu, Nikkei features a dynamic menu with ceviche, shared plates from a Josper oven and great sushi. The bar offers Japanese whiskies, unique sake and pisco cocktails. Enjoy half-price pisco cocktails during Pisco Hour and discounted sushi on Sushi + Sake Sundays. www.nikkei.co.za

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WHAT’S NEW IN FOOD

A Taste of Local Collaboration Spice up your meals with Oryx Chilli Salt!

Partnering with Backyard Farms, Oryx introduces a robust chilli-flavoured salt, crafted using chillies grown by Cape Town’s micro-farmers. This new addition enriches dishes with a warm chilli kick, making every bite a burst of flavour. Available in stylish, refillable grinders, it’s a must-try for all culinary enthusiasts.

Find it in major South African stores or online. www.oryxdesertsalt.co.za

Snack Smart: FULFIL Protein Bars Now in South Africa The FULFIL Chocolate Protein Bar is the perfect blend of indulgence and nutrition. With a delectable low-sugar, high-protein formula enhanced with nine vitamins, these bars come in four flavours including Salted Caramel and Chocolate Brownie.

Find them at Spar Stores, Clicks, or online at www.italiandelionline.co.za —ideal for the healthconscious snacker.

Sweet Innovations Explore “I Love Uju,” the innovative brand revolutionising confectionery with pure honey gummies. This vegetarian, Halal treat, free from refined sugars and additives, offers a healthy alternative made with locally sourced honey. Already in 100+ stores nationwide, I Love Uju promises a delightful snacking experience with its unique chewy texture and exciting flavours like ginger, rooibos and coco nibs. www.iloveuju.com

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THE BEVERAGE BUZZ La Motte Syrah 2019 Full-bodied red wine combines mountain and valley influences with red berry and plum notes, ideal for rich, grilled dishes.

R200

Allesverloren Cape Vintage 2020 Crafted from several high-quality vineyards, this rich, ruby-red port-style wine boasts dark fruit and raisin flavours with a velvet-smooth palate, pairing well with cheese and desserts.

R175

Sophie Germanier Organic Rose

Prestige Cuvée Cap Classique 2016 Vintage Brut made from Chardonnay and Pinot Noir offers crisp acidity, vibrant apple and citrus aromas, with a delicate, bubbly mousse.

R450

A dry, refreshing wine with strawberry, watermelon, raspberry and herbal notes with a crisp finish, it pairs well with aperitifs, salads, salmon, and spicy Asian dishes.

R125

Bitterly Brilliant, Elevate Your Mixology Game Enhance your cocktails and culinary creations with ANGOSTURA® premium bitters. Ideal for both home enthusiasts and experienced bartenders, these bitters add depth and complexity to every creation, transforming simple sips into extraordinary experiences.

Explore limitless flavour possibilities and elevate your mixology game. www.angosturabitters.com

Be Your Own Barista at Home Nespresso has introduced Vertuo Lattissima and Vertuo Creatista, their latest state-of-the-art coffee machines for barista-style beverages at home. The Lattissima offers one-touch operation for a variety of coffee styles, while the Creatista features an integrated steam wand for custom milk textures and temperatures. Both models are designed to streamline café-quality coffee preparation and are available online and in select stores. za.buynespresso.com

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by Cara Saven

garden & home

Blending Art with Everyday Living

CS4D, the latest venture from renowned wallcovering brand Cara Saven, brings forth a fusion of beauty and practicality. Founder Cara Saven explains, “We’ve honed our expertise in wallcoverings and now extend our unique touch to tables and walls.” The debut lineup features tablecloths, napkins and textured wall-hangings. Designed for those who crave elegance without the fuss, CS4D offers easy-care tableware and striking textured wall decor. From portable wall hangings evoking South African charm to tablecloths doubling as murals, each piece exudes Cara Saven’s signature boldness. The name CS4D, or Cara Saven for Décor, also nods to the fourth dimension—time. Saven elaborates, “This range celebrates the significance of time in our lives, adding depth to spaces and moments. www.cs4d.co.za

CHOOSING A FIREPLACE FOR YOUR HOME 98 • SETAMONO JAPANESE HOMEWARE 103 VICTORIAN BATHROOMS 104 • PETS 106 • HILLS PET COMPETITION 110

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COSY COMFORTS CHOOSING THE PERFECT FIRE PLACE FOR YOUR HOME

HOME

AS THE AMBER HUES OF AUTUMN SET IN, THE SLIGHT CHILL IN THE AIR SIGNALS THAT IT’S TIME TO THINK ABOUT WARMING UP OUR HOMES. LET’S LOOK AT 8 FACTORS TO CONSIDER WHEN CHOOSING THE RIGHT FIREPLACE.

BY ANJE HILL

A

fireplace not only offers the promise of cosy evenings but also becomes a stylish focal point in your home. Whether in a rustic farmhouse or a sleek urban apartment, choosing the right fireplace is key to enhancing your living space.

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HOME

Here’s what you need to consider:

1. TYPE OF FIREPLACE

Fireplaces come in a variety of types, wood-burning, gas and electric are the most popular. Each type offers a different aesthetic and user experience. Woodburning fireplaces provide a traditional, crackling ambience, while gas fireplaces offer convenience and cleanliness.

Electric fireplaces are perfect for those seeking ease of installation and use, with no need for a chimney.

2. ENERGY EFFICIENCY

With rising energy costs and increasing environmental awareness, energy efficiency is more crucial than ever.

Modern fireplaces are designed with this in mind, particularly electric and some gas models. An energy-efficient fireplace not only helps the planet but can also significantly reduce your heating bills.

3. HEAT OUTPUT

Consider the size of the area you need to heat. Fireplaces are rated by their output in kilowatts; larger spaces will require a more powerful model. It’s important to choose a fireplace that matches the size of your space to avoid inefficiency in heating and unnecessary costs.

4. SAFETY FEATURES

Safety cannot be overstated, especially in households with children or pets. Look for fireplaces that come with safety barriers and automatic shut-off systems.

Professional installation is a must to ensure that safety standards are met, particularly for gas and wood-burning units that require proper ventilation to prevent hazards like carbon monoxide poisoning.

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HOME

“It’s important to choose a fireplace that matches the size of your space to avoid inefficiency in heating and unnecessary costs.”

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HOME

5. INSTALLATION

8. MAINTENANCE

Different fireplaces have varying installation demands. Wood-burning units might need extensive work if your home doesn’t already have a chimney or flue, while gas fireplaces require a connection to a gas line and adequate venting. Electric models are usually the easiest, requiring only a nearby power outlet.

Maintenance is another key factor. Woodburning fireplaces require regular cleaning of ashes and the chimney to prevent blockages and fire hazards. Gas fireplaces need occasional inspections to ensure they are operating safely.

Electric fireplaces are low maintenance, generally needing only basic cleaning and an occasional check-up.

REQUIREMENTS

6. AESTHETICS AND DESIGN

Since a fireplace often serves as the centrepiece of a room, its design should complement your overall home decor. Whether your taste is modern minimalist or classic elegance, choose a design that enhances your home. Material choices like stone, metal, or glass can significantly influence the overall look.

7. COST

Costs vary widely across different types of fireplaces. Wood and gas fireplaces tend to have higher installation costs due to the need for a chimney and professional fitting. Operational costs also differ, while wood may be a cheaper fuel, the cost-efficiency of electric fireplaces might be influenced by electricity rates.

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REQUIREMENTS

Selecting the right fireplace is about more than just staying warm, it’s about creating a comforting atmosphere that complements the aesthetics of your home. Consider these factors carefully to ensure that your new fireplace meets your needs in terms of style, functionality and safety. With the right choice, you can look forward to many snug winter seasons ahead, wrapped up in the warmth and beauty of your perfect fireplace. ●

WE LOVE

Discover EASTERN ELEGANCE with Setamono Japanese Homeware

Based in Cape Town, Setamono Japanese Homeware expertly blends Eastern tradition with contemporary lifestyle through its curated collection of Japanese and Japaneseinspired lifestyle accessories.

From elegant tableware and precise kitchen knives to organic incense and unique furoshiki wraps, every item is

sourced from, or inspired-by, Japan’s finest craftsmen.

Founded by Darrin Morrisby, whose passion for exclusive hospitality and Eastern design was kindled during his travels and experience in the world’s top Japanese eateries, Setamono is a celebration of sophisticated living. Alongside his wife and business partner,

Camilla, Darrin offers a gateway to authentic Eastern culture and craftsmanship, tailored for South African connoisseurs. “At Setamono, we believe in enhancing daily life with objects that bring joy and beauty,” says Darrin.

Explore the exquisite range and find your piece of Japanese elegance at www.setamono.co.za

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WE LOVE

VICTORIAN BATHROOMS DEVON&DEVON COLLECTION In 1989, two pioneers in luxury bathroom design emerged: Victorian Bathrooms in South Africa and Devon&Devon in Florence, Italy.

Founded by a sibling architect duo, Devon&Devon is renowned worldwide for its unrivalled commitment to quality and style. This year marks an exclusive partnership between the two brands, offering a select portfolio of uncompromising quality and impeccable style. Crafted in Florence, Devon&Devon products reflect traditional Italian design infused with global inspiration. From faucets to bathtubs, each piece is a masterpiece blending timeless aesthetics with contemporary sensibilities. Visit Victorian Bathrooms for an exclusive Devon&Devon experience in Cape Town and Johannesburg.

Contact for showroom consultations. www.victorianbathrooms.co.za

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STRAP LINE

Unravelling the

PET MICROBIOME and nurturing their gut garden

PETS

WE EXPLORE THE SIGNIFICANCE OF THE MICROBIOME IN CATS AND DOGS AND DISCOVER WAYS IN WHICH WE CAN SUPPORT AND ENHANCE OUR PETS’ GUT HEALTH.

BY ANJE HILL

O

ur beloved furry companions, whether they purr or wag their tails, are not just animals, they are integral members of our families. As responsible pet owners, we strive to ensure their well-being, and one crucial aspect often overlooked is the microbiome.

“The microbiome affects almost all organs of the body, although we still do not understand all of it,” says Dr Guy Fyvie, Veterinary Advisor at Hill’s Pet Nutrition. “The digestive tract is the first line of defence against many pathogens. The ‘gut microbiome’ is an ecosystem located in a pet’s digestive tract, containing billions of microbes and other microorganisms. This includes both desirable and undesirable bacteria unique to each pet. When

there is an unfavourable balance of “bad” vs “good” bacteria in the gut, it can have a negative impact on various aspects of your pet’s health - including the gastrointestinal tract, immune system, kidney health and more,” he states.

A Miniature Ecosystem The gut microbiome is a complex and dynamic ecosystem of bacteria, fungi, viruses and other microorganisms that coexist in harmony within the digestive tract of animals. In both cats and dogs, the microbiome is crucial for various physiological functions, including digestion, nutrient absorption and immune system regulation. A balanced and diverse microbiome is essential for the overall wellbeing of our pets.

Prebiotics and Probiotics Play Separate Roles in Your Pets’ Gut Health PREBIOTICS

PROBIOTICS

Prebiotics are a food source for beneficial bacteria and block bad bacteria from attaching to the gut

Probiotics are live bacteria which, given at the correct dosage, will help to digest food, maintain health and prevent disease

Prebiotics have been shown to:

Probiotics have been shown to:

•

bind bad bacteria and prevent them from causing damage to the gut

•

provides energy for good bacteria and gut cells

•

enhance the immune system

•

strengthen the immune system

•

shorten duration of diarrhoea

•

aid digestion and nutrient absorption

•

produce important vitamins

•

keep harmful microorganisms in check

PETS

A Different Approach Incorporating fermented foods into your pet’s diet can introduce beneficial bacteria. Yoghurt, kefir and sauerkraut are examples of pet-friendly fermented options; however, it’s crucial to introduce such foods gradually and in moderation.

Pro-and pre-biotic supplements designed for pets such as PROBIVET by Kyron Vet Rx restores intestinal microflora in cats and dogs, are readily available and can be added to their daily meals.

These supplements help maintain a healthy balance of bacteria in the gut, especially during or after antibiotic treatments.

Studies show how animals receiving a symbiotic an hour after antibiotic administration were able to alleviate some of the antibioticassociated side effects, such as diarrhoea, leading to higher food intake reduced vomition and a high likelihood of completing an antibiotic course. 1,2 While a relatively new and evolving field, Faecal Microbiota Transplantation (FMT) involves transferring faecal matter from a healthy donor to an individual with an imbalanced microbiome. Though primarily used in human medicine, research is underway to explore its potential benefits for pets.

As pet owners, our commitment to the wellbeing of our furry friends extends beyond providing shelter and love. Understanding and nurturing the microbiome of our pets is a crucial step in ensuring their long-term health and happiness. By incorporating mindful practices such as balanced nutrition, limited antibiotic use, regular exercise and stress management, we can empower our pets to flourish through the power of a thriving gut microbiome. As we delve into both traditional and innovative approaches, the potential to enhance the quality of life for our pets becomes an achievable and rewarding endeavour. ●

Supporting Your Pet’s Microbiome

1.

Balanced Nutrition. A wholesome and balanced diet is the foundation for a healthy microbiome. Choose high-quality pet food that contains a variety of nutrients, including prebiotics and probiotics. Prebiotics are non-digestible fibres that nourish beneficial bacteria, while probiotics are live microorganisms that promote a healthy gut environment. Dr Fyvie recommends feeding our pets the correct fibre so we can influence the growth of the “good” and thus crowd out the bad. “Fibre comes into the diet as part of the carbohydrate and is not always specified on the label. For specific effects, a specific blend of fibres like MOS and FOS, beet pulp, oat, pea bran and pumpkin will be in the food, in levels to control the specific conditions.”

2.

Limit Antibiotic Use. While antibiotics are essential for treating infections, their overuse can disrupt the balance of the microbiome. Antibiotics unfortunately do not discriminate between residential and pathogenic bacteria and a single course of antibiotics can lead to profound alterations in the composition or total depletion of your pet’s intestinal microbiome, with some bacterial groups remaining low for several weeks, months or even years. 1 Consult your veterinarian to ensure antibiotics are used only when required and accompanied by probiotic supplementation to mitigate potential disruptions.

3.

Regular Exercise. Physical activity is not only beneficial for your pets overall health but also for their gut microbiome.

Exercise has been linked to a more diverse and resilient microbiome, promoting a healthier digestive system and a happier fur baby.

“Activity, especially that which involves diverse environments such as the park, garden, or playing with other animals, exposes pets to varied organisms that may help increase the variety of beneficial bacteria in the gastrointestinal tract and skin,” says Dr Fyvie.

4.

Stress Management. Pets, like humans, can experience stress, which may negatively impact their microbiome. Create a calm and secure environment for your pet, offering comfort during challenging situations. Regular playtime and affection can significantly contribute to stress reduction.

References 1.

Neuman, H., Forsythe, P.,Uzan, Avni, O, Koren, Antibiotics in early life: Dysbiosis and the damage done. FEMS Microbiology Reviews, 42(4):489-499. Available at https://doi.org/10.1093/femsre/fuy018. [2018, June 25] 2.

Whittemore, J.C., Stokes, J.E., Laia, N.L., Price, J.M., Suchodolski, J.S. Short- and long-term effects of a symbiotic on clinical signs, the faecal microbiome and metabolomic profiles in healthy research cats receiving clindamycin: a randomised, controlled trial. (6):e5130.

Available at https://peerj.com/articles/5130/

PETS

WIN WITH HILL’S PET NUTRITION Hill’s Pet Nutrition offers premium nutrition tailored to meet the specific needs of pets at every life stage. With a focus on quality ingredients and scientific research, Hill’s provides balanced and complete diets to support pets’ overall health and well-being.

Trusted by veterinarians and pet owners worldwide, Hill’s Pet Nutrition ensures pets receive the nutrition they need to thrive.

Stand a chance to win 1 of 3 Hill’s Pet Nutrition hampers valued at R2000! Each hamper consists of a plush dog or cat bed, a foodie bin to keep your pet’s food fresh and dog or cat toys.

To enter send us your full name, address, telephone number and whether you would like to win a cat or dog hamper with HILL’S PET NUTRITION in the subject line to win@absolutewoman.co before 30 June 2024. T’s & C’s apply.

Terms & Conditions The judges’ decision is final, and no correspondence will be entered into. The competition is open to South African residents only. The prize includes a a plush dog or cat bed, a foodie bin to keep your pet’s food fresh and dog or cat toys. The prize needs to be redeemed before 31 July 2024. Non-transferable or refundable for cash.

The prize is non-transferable, resaleable or refundable for cash. By signing up for any competition, you agree to receive the Absolute Woman newsletter.

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TRAVEL

Discover Tranquility at

SUNGUBALA

Experience the allure of Sungubala Eco Camp situated amidst the serene Sungubala Valley. Escape to this secluded mountain farm retreat, perfect for nature enthusiasts seeking adventure or relaxation. Discover a self-catering haven amidst the Ukhahlamba Drakensberg World Heritage Site, offering activities like mountain biking, hiking, swimming, and birding. Embrace eco-living with sustainable power sources and diverse accommodation choices.

WIN WIN W I N

Stand a chance to win a 3-night stay for a family of 4 in a self-catering 5-bedded chalet at Sungubala Eco Camp in the pristine mountain wilderness of the Northern Drakensberg Nature Reserve valued at R9 000!

To enter send us your full name, address and telephone number with SUNGUBALA in the subject line to win@absolutewoman.co before 30 June 2024. T’s & C’s apply.

Terms & Conditions The judges’ decision is final, and no correspondence will be entered into. The competition is open to South African residents only. The prize includes a 3-night stay in a self-catering 5-bedded chalet for a family of four sharing during the low season period. The prize needs to be redeemed before 31 December 2024. Excludes travel & other costs. Non-transferable or refundable for cash.The prize is non-transferable, resaleable or refundable for cash. By signing up for any competition, you agree to receive the Absolute Woman newsletter.

MELOZHORI 114 • BEST OF BRAZIL 120

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TRAVEL

Magical

MELOZHORI EXPLORE THE UNTOUCHED WILDERNESS OF MELOZHORI PRIVATE GAME RESERVE, WHERE LUXURIOUS LODGING MEETS PRISTINE NATURAL SURROUNDINGS, PROVIDING AN EXCLUSIVE RETREAT FOR NATURE LOVERS AMID THE CAPE OVERBERG’S SCENIC LANDSCAPE.

By Anje Hill

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midst the unspoiled beauty of the Cape Overberg, Melozhori Private Game Reserve offers an idyllic escape into nature. This exclusive reserve is not just a haven for wildlife enthusiasts but a sanctuary offering luxury, tranquillity and a deep connection to the African wilderness and we had the opportunity to experience it!

A Blend of Luxury and Nature At the heart of the reserve is the all-inclusive lodge, an architectural marvel that seamlessly blends sophisticated contemporary design with the untamed allure of the great outdoors.

Set against the backdrop of the Overberg Mountains, sprawling across 2,300 hectares of protected land, the lodge offers a luxurious yet homely retreat from the hustle of city life.

As you step inside, the beautiful and diverse Overberg landscape unfolds, a captivating scene that steals your breath away. The inviting pool beckons, promising moments of pure relaxation and serenity amidst this natural paradise.

The interior design is a marriage of earthy textures and tones seamlessly reflecting the surrounding landscape. From the handcrafted furniture to the magnificent blackwood dining table, every element exudes luxury while

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maintaining a connection with nature.

The lodge offers four generous en-suite bedrooms, a seamless fusion of elegant and contemporary design. Each bedroom features its own secluded deck, complete with a cosy hammock. These are ideal spaces for observing wildlife, enjoying bird-watching, and unwinding amidst the natural splendour. We really enjoyed the beautiful celestial display from our hammock.

Melozhori caters to every guest’s whim with bespoken services tailored to personal preferences. From flexible safari schedules to culinary creations catering to specific dietary needs, guests are assured of a personalised and intimate experience. Manager couple, Lientjie and Coenraad Nell went above and beyond to make our stay truly special and we left feeling like family.

Chef Marthinus spoiled us with his culinary creations at every meal, including tantalising smoked salmon with honey and soy glaze and delicious salted caramel tart paired with banana and passion fruit sorbet. Each meal at The Lodge was a culinary masterpiece savoured amidst the comfort of our home away from home.

Melozhori’s diverse landscape is home to 38 species of game, 129 species of birds and a

Set against the backdrop of the Overberg Mountains, sprawling across 2,300 hectares of protected land, the lodge offers a luxurious yet homely retreat from the hustle of city life.

TRAVEL

unique mix of indigenous flora. The reserve offers safe exploration on foot, bike or game drive, without dangerous predators enhancing the sense of freedom. Our guided game drive was a unique experience. We shared a magical moment with the reserve’s friendly giraffe herd while our passionate ranger shared insights about the wildlife and surroundings, delving into the fascinating ecosystems of fynbos, Renosterveld and succulent Karoo and learning about conservation and their efforts.

Accommodations Tailored to You Beyond the Lodge, Melozhori offers a range of accommodation, each designed to immerse guests in the serenity of the landscape. Accommodations include state-of-the-art eco-pods, a charming twobedroom cottage and a unique treehouse, all ensuring privacy, comfort, and a deep connection with nature. Whether it’s a family gathering or a romantic getaway, each setting provides a unique way to experience the serene landscape.

A Commitment to Conservation Genuinely committed to conservation and sustainability, Melozhori operates with a low environmental footprint and actively engages in wildlife and habitat preservation. The community-oriented approach ensures that guests enjoy a luxurious stay and contribute to the preservation and enrichment of the local ecosystem.

Melozhori Private Game Reserve is more than just a destination; it is an invitation to reconnect with nature and rediscover the magic of the wild. Whether seeking adventure or relaxation, this hidden gem promises an experience that is as enriching as it is unforgettable. ● www.melozhori.co.za

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STRAP LINE

The Best of

BRAZIL

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INTERNATIONAL TRAVEL

WE FINALLY SPOTTED A JETTY IN THE DISTANCE AFTER THREE FLIGHTS, A CAR RIDE AND THEN A BOAT TRIP. AS WE APPROACHED, THE GENERAL MANAGER WAS READY TO GREET US WITH A FRIENDLY WELCOME AND TO OUR SURPRISE, HE PROCEEDED TO STRIP DOWN TO HIS SHORTS AND DIVE INTO THE RIVER. “WHEN YOU’VE SETTLED INTO YOUR BUNGALOW, COME JOIN ME FOR A SWIM.”

By Jared Ruttenberg

“W

hat about the piranhas?” I was quick to shoot back.

“You shouldn’t believe everything you read Jared.”

Needless to say, we swam daily and survived to tell the tale, but I’m jumping the gun and the jetty here – first, why did I travel across the globe to Brazil? Truth be told, it was high school geography that first got me intrigued about Brazil. Rivers longer than countries, snaking through jungles so remote that sections were still unexplored, and then a city that knew how to party unlike any other in the world. After enough planning, a friend and I set off to take this all in over a three-week trip.

Rio in Carnival Flanked by the foothills of the Brazilian Highlands Range, with ancient hills dressed in verdant rainforest occasionally revealing slivers of glistening granite - Rio de Janeiro might just be the world’s most beautifully situated metropolis (well narrowly after Cape Town perhaps).

Our visit was carefully timed to be there during Carnival – the annual Lenten festivity that marked its 300th celebration this year. For six days, over two million people take to the streets to party. The official highlight is the famous floats made by the various samba

schools - over 200 of these proudly parade the streets. The Sambadrone is the tiered spectator grandstand – tickets are pricey and need to be booked in advance, however, you can simply line the streets outside of the venue and watch the colourful floats pass by.

Unofficially, almost every suburb of the city has its own parties with Blocos (street bands) providing the pulse and rhythm. Simply wander the streets to enjoy the diversity; prepare to dance with strangers, negotiate cheap beers from the street vendors and enjoy the costumes (you can get masks and other Carnival regalia around every corner).

Rio is perhaps equally known for the magnificent 38m high statue of Christ that has stood with arms reaching over the city for 100 years. Seeing Christ the Redeemer, even for the non-religious, is a numinous experience.

Combine the visit with an hour or two in the Jardim Botânico – Rio’s botanical gardens, from which you can catch the Corcovado cog train up to the statue.

Island Living on Ille Grande Seeking a breather from the festivities, the nearby island of Ille Grande was our second stop. Even before the island’s 2019 designation as a UNESCO World Heritage Site, building restrictions kept development to a bare

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INTERNATIONAL TRAVEL

minimum, leaving over 195km of pristine forest, mountains, and beaches to explore. From Rio, it’s a three-hour bus ride to Mangaratiba, where several boats depart daily for the island.

There are no roads or cars on the island, so prepare to explore on foot. Vila do Abraão is the largest of the villages on the island and its colourful streets are the perfect launchpad from which you can hike, explore, or join in the plethora of boat trips on offer. The rainforest on the island provides the first introduction to the country’s famed biodiversity, with howler monkeys, sloths, and parrots among its inhabitants. For keen hikers, Pico da Pedra D’Água is worth a climb reaching the same height as Table Mountain.

The Great Amazon Saving the best for last, it was finally time to board a flight for the Amazon. Seeking a unique experience, we left the stream of tourists heading to Manaus (the Northern gateway to the Amazon,) and boarded a flight with locals heading to the Alta Floresta in the far South. Here lodges are very few and far between, with Cristalino Lodge being the prime choice.

Deep in the jungle, the eco-lodge offers spacious bungalows (bigger than my home apartment at 75m each), with amenities by Costa Brazil (made from forest ingredients) and private gardens with outdoor showers for a cleanse in the wild. Dinners were a festive affair with the chef serving up tempting platters of local dishes – the Brigadeiro Cake is an overly decadent chocolate offering that will have you returning for seconds.

The evening dining room overflows with conversations and stories among guests from the day’s activities, with the most important question always asked upfront: “Did you see a Jaguar?” Sadly we didn’t, but you must leave something for the next visit. Throughout our sojourn through Brazil, we met solo travellers, families, and couples – all a reminder that the country’s tourism offerings are

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ISLAND TALES

PIRATES, PRISONS AND PARTIES ON

Ilha Grande

Ilha Grande, the Brazilian gem discovered in 1500, has seen it all – from pirate invasions to leper colonies and even a sneaky hideout called the Bat Mansion. Picture Sir Thomas Cavendish, the ultimate pirate, causing a stir in 1629. Enter Juan Lorenzo and the legendary brick hideout. Ilha Grande was a hotbed for the African

slave trade until 1888 and later transformed into a restricted zone with hospitals, prisons and limited tourist access. Fast forward to the 20th century, where Japanese migrants traded fishing nets for hostel keys, throwing an annual July bash to celebrate their island legacy. Ahoy, adventure!

INTERNATIONAL TRAVEL

for all – and hospitality truly as warm as that in South Africa.

The guided boat trips and walks through the forest are laden with wild encounters, but what is striking is the sheer life constantly happening above you. The canopy reaches a staggering 45 meters high – which brings me to the lodge’s hero feature. Two 50m high towers have been constructed, allowing guests to experience canopy life unlike anywhere else in the Amazon.

I asked our guide if, on our last morning at the lodge, we could climb one of the towers and watch the sunrise. He warned it would be an early start, but I was determined. Around 5 am we set out through

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the jungle, and reaching the tower began spiralling our way up.

Arriving at the top my heart was beating in overdrive, from both the climb up and anticipation of the experience. Within minutes, a magnificent orchestra of the wild began to play. Flocks of macaws, parakeets and parrots flew overhead. Spider monkeys performed daring acrobatics from tree to tree, and the emerging rays of the sun performed a dazzling light show, flooding the moist pockets of jungle haze.

Some may call this an average morning in the Amazon, but I’ll always remember it as the most sensational sunrise of my life. ● Cristalinolodge.com.br

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BOOKS

A LITERARY FEAST for EVERY PALATE

BIBBY’S – MORE GOOD FOOD PELICAN GIRLS

Dianne Bibby

Julia Malye Bibby’s – More Good Food offers approachable, thoughtful recipes that steer clear of intimidating complexities. The book, influenced by Middle Eastern and Mediterranean flavours, features plant-centric, versatile dishes. Divided into nine vibrant chapters, it guides readers on creating wellstocked pantries and maximising kitchen potential.

Balancing busy weekdays with leisurely weekends, the book encourages hospitality, blending food with creative table settings for intimate gatherings. Meticulously crafted menus, including cocktails, breads, mains, and desserts, ensure a seamless culinary experience. Beautifully styled and photographed by the author, this book is perfect for those seeking extraordinary cuisine.

R480 Hardcover | Struik Lifestyle

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THE DIVORCEES Rowan Beaird In 1951, Lois Saunders seeks escape from her suffocating marriage at Reno’s ‘divorce ranches.’ Amidst fellow divorcees, she experiences newfound freedom, shedding the constraints of her life in Lake Forest, Illinois. The arrival of Greer Lange, a captivating and unconventional woman, shatters Lois’s world.

Enchanted by Greer’s influence, Lois confronts societal limits, questioning trust and the extent of her quest for independence. In this tale set against the backdrop of 1950s norms, Lois grapples with the allure of newfound possibilities.

R395 Paperback | Bonnier Books Uk

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In 1720 Paris, the Hospice of La Salpêtrière is brimming with ‘difficult’ women. Meanwhile, on the American frontier, French settlers seek wives.

From the asylum, a list is compiled: eighty-eight women bound for New Orleans. Among them are Charlotte, Geneviève, and Pétronille—a sharp-tongued orphan, an accused abortionist and a rumoured madwoman.

Unaware of the extraordinary challenges ahead, they embark on a voyage, destined to love and betray each other amidst the wild beauty of their new lives in this untamed land.

R415 Trade Paperback | Headline Reviews

LITTLE BOOK OF FENDI Laia Farran Graves Celebrated for meticulous detail and iconic designs, the family-owned fashion powerhouse has achieved cult status with its ‘double F’ logo and renowned bags like Croissant, Peekaboo and Baguette. The Little Book of Fendi traces the journey of Italy’s historic fashion dynasty, from the Fendi sisters’ fur beginnings and the Dolce Vita era to the global empire led by Karl Lagerfeld and Kim Jones.

With captivating visuals and expert narration, it showcases the enduring influence of Fendi on popular culture.

R365 Hardback | Welbeck

BOOKS

DIVE INTO CAPTIVATING STORIES AND CULINARY ADVENTURES WITH OUR LATEST SELECTION OF MUST-READS

HIPPOS, A MONGOOSE AND ME

WHEN GRUMPY MET SUNSHINE

Karen Paolillo

Charlotte Stein

In this sequel to the popular A Hippo Love Story, Karen Paolillo delves deeper into her courageous yet perilous life among Africa’s wildlife. Hippos, a Mongoose, and Me offers vivid tales from Karen’s decades in the wilds of southeast Zimbabwe, featuring her extraordinary bond with hippos, life with a beloved mongoose, encounters with various animals and thrilling escapes from dangerous situations. The anthology also touches on the challenges of political subterfuge and wildlife poaching, adding depth to this inspiring and sometimes poignant collection, showcasing the author’s resilience and bravery.

R300 Paperback | Struik Nature

SYLVIA’S SECOND ACT Hillary Yablon Discovering her husband’s infidelity at 63, Sylvia’s initial shock turns into a bold realisation: she despises the age-restricted retirement community. Feeling far from old, she teams up with her vibrant friend, 70-year-old widow Evie, and they escape to Manhattan. Despite losing her life savings, Sylvia revives her wedding planning business, re-enters the dating scene and defies her meddling daughter.

In this glorious second act, Sylvia is determined that the best is yet to come, proving age is just a number in the city that never sleeps.

R415 Trade Paperback | Orion

In this sizzling oppositesattract romance, grumpy ex-footballer Alfie Harding reluctantly agrees to sell his memoirs, but he’s clueless about writing. Enter Mabel Willicker, a cheery ghostwriter who charms every detail out of him. As they banter their way through his life story, mistaken for a budding romance, they decide to play along for the public; however, the sparks flying in their fake relationship ignite an uncontrollable heat, making them question if their chemistry is just for show or the key to a real fairytale ending.

R250 Paperback | Pan Macmillan

REBEL RISING Rebel Wilson In her candid memoir, Rebel Wilson shares her decadeslong focus on career over relationships, tracing her journey from an Aussie upbringing to becoming LA’s beloved comedian. “Rebel Rising” delves into emotional and physical lessons, detailing embarrassing moments and addressing deeply personal subjects—fertility issues, weight struggles, sexuality, and overcoming shyness. With honesty, she reflects on the questions that lingered: “Am I good enough?” “Will I ever find love?” and “Can I change and become healthy?” This revealing narrative unveils Rebel’s transformative path to self-discovery and acceptance.

R450 Trade Paperback | Harpercollins

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