Absolute Mama Issue 13 by Absolute Mama

.)(VATR59.00•202213ISSUEIncl 9772617450004 22013 IssueSLEEPThe CORTISOL JOURNALING 10 TRUTHS Growing up on social media what does it mean for your kids? Regulating the flight or fight hormone,naturally FOR MENTAL HEALTH about teen skincare Berne van Zyl CEO, TV Presenter & Producer of SuperSport’s 5 Colour Fitness Program, this mom knows how to hustle Things that make you sleep, our favourite sleep aids, gorgeous natural bedroom inspiration and more.. HOW TO DO Catalonia LIKE SALVADOR DALI WIN! A LUXURY BROOKDALEGETAWAYJOURNALINGTOHEALTHHYDROWORTHR8370! Sharenting TRAVELPARENTING

6 absolute mama | ISSUE 13 ISSUE 13 DIGEST 14 WE LOVE Must haves for this season 126 NEW DelightfulREADSbooksfor you and your family 128 YourSTOCKISTSlittleblack book FASHION & BEAUTY 20 TEEN CountingSKINCAREdown10ways to better your teens skin 26 TEEN SKINCARE PRODUCTS Some of our favourite natural skincare products for your adolescent COVER STORY 28 BORN FOR THE HUSTLE Berné van Zyl on being a CEO, TV Presenter & Producer of SuperSport’s 5 Colour Fitness Program, mom and loving wife PARENTHOOD 38 WeSHARINGTONlookatwhatgrowing up on social media means for your kids 44 SIBLING RIVALRY Everything you need to know to support your children in dropping their weapons and becoming friends HEALTH & WELLNESS 50 AntJOURNALINGMcDonaldshares the reasons why she believes journaling is a powerful tool 56 SLEEP WELL An in depth look at your sleep environment and what you can do to promote restful sleep 64 THE SLEEP SHOP Counting down our favourite natural sleep aids Contents 20 38 126 56 28 50

nuxe N • 1 anti-aging in pharmacies in france (2) reveal a skin as strong as you are Infused with Micro-algae Oil, Merveillance LIFT formulas deliver its full strength to the skin: each drop of this exceptional active ingredient concentrates the power of 4 billion active cells. Wrinkles are corrected and skin is firmer, stronger, younger-looking. 96% ingredients of natural origin. (1) Vegan formula without ingredients or derivatives of animal origin. (2) IQVIA – PharmaOne Pharmatrend – Antiaging Market (82B5 & 82D2A), in pharmacies - in France – MAT June 2021 – volume. instant wrinkletexturefillercorrection scan to find out more (1) innovation ultramicro-algaecorrectiveoilthepowerof4billionactivecellsinasingledrop

8 absolute mama | ISSUE 13 CONTENTS ISSUE 13 66 WeCORTISOLdelveintonaturally regulating the flight or fight hormone FOOD & FITNESS 72 GLYPHOSATE TOXICITY How toxic is the world’s most popular herbicide? 78 THE BENEFITS OF MUSHROOMS Your Fung-guide to the benefits of mushrooms 84 FITNESSCarlaWest,Prenatal and Postpartum Trainer shares her top postpartum fitness tips 88 FOR THE LOVE OF CARBS A collection of delicious artisan bake recipes from Eureka Mills 92 SUSTAINABLE SEAFOOD Get creative in the kitchen with scrumptious seafood recipes 96 CITRUSY SUNSHINE Engage all your senses and lift your spirits with these delicious recipes HOME DÉCOR 98 NATURAL RHYTHM Ten of the best all-natural bedrooms 106 DÉCOR PRODUCTS We have rounded up some of our favourites to make your master suite fragrant and cosy MOTORING 112 A STAR IS REBORN Make room for the Toyota Starlet TRAVEL & ACTIVITIES 108 THE ADVENTURE SHOP Cycle adventures in the Western Cape with the Adventure Shop 114 SPANISH FARM GUEST WeLODGEsoakin all the beauty of Somerset West from this hidden gem set along the Helderberg Mountains 120 THE HEART OF CATALONIA Here’s why you should make Catalonia your next international travel destination WIN 54 THE PURSUIT OF HAPPINESSWina3-daystay and Journaling getaway at Brookdale Health Hydro in the Midlands to the value of R8370! 62 GET MORE SLEEP Win a newborn sleep course, 1:1 support call and routine bundle to the value of R 1549! 120988866 108

This year is flying past and has been one of the busiest years of my existence. It feels like the whole world is playing catch up after having lost the last two Iyears.have always been very good at the busy life, coming from parents who are real worker bees. It just comes naturally you see. Working hard comes with its perks but also has a long list of disadvantages as a parent. Of late, I have been fighting an inner struggle not just about taking time for myself, but for spending more quality time with my children and cherishing all the little moments. Before you know it, the handprints become higher and higher, and then before long, they disappear. Emails can be replied to in the morning. Your house chores can wait for a day - they are there for the rest of your life. Social media will still be there in an hour’s time. The routine can be broken today, we can go back to it tomorrow. Let’s all spend more time with our children. It’s easy to forget they won’t be young forever. In this issue, we speak to Dr Leila Sadien to explore healthy and natural ways to regulate our Cortisol levels and discover the many health benefits of the mighty mushroom. We look at the effects on our kids of

10 absolute mama | ISSUE 13 Editor’s letter Join me online Absolutemamamag Absolutemama www.absolutemama.co.za Absolutemamamag

growing up on social media. We count down 10 truths about teen skin and share our favourite natural skincare products for adolescent skin. We visit Ignite Fitness Gym and celebrate our postpartum bodies with Carla West – Prenatal and Postpartum trainer. We have also curated a lovely selection of delicious recipes for you to enjoy with the family this season. We go on a cycling adventure with the Adventure Shop and laze next to the nature pools of the gorgeous Spanish Farm Guest Lodge in Somerset West, also featured in our powerful cover story with Berne van Zyl. We unpack the perfect conditions and things to make you sleep and look at a few natural bedrooms and so much more within this issue. Grab your copy or your tablet, sit back, and enjoy!

I love this body oil! It has really helped nourish my skin this past winter and doubles as a bath and massage oil. Melts easily into your skin with no sticky residue – smells divine!

Team Dr Joseph Age Repair Miracle Drops

My hair has never been in a better condition than what it is now. This sulphate-free hair care has really assisted with repairing my damaged hair and giving it a glorious shine. A V O U R I T E S

With my demanding skin, these little drops of gold added to my daily moisturiser have really given my skin the boost it needs to fight the signs of ageing.

A F E W O F M Y F

Redken’s Acidic Bonding Concentrate for Damaged Hair

Litchi & Titch Jasmine and Naartjie Nourishing Body Oil

May your hands always be busy May your feet always be swift May you have a strong foundation When the winds of changes shift May your heart always be joyful May your song always be sung And may you stay forever young - Bob Dylan @the.anje.hill

Contributors: Barbara Stuart, Celeste Strydom, Elana Botha, Helen Clemson, John Swinley, Lauren Manuel, Nabila Mayet-Cassim, Robyn Alexander, Sven Alberding, Tille Del Negro, Wanita Nicol Admin & Accounts: Candice Swart Images & Illustrations: Bureaux, Greg Cox, RockingChair Photography, Shutterstock, Supplied, Tegan Smith Photography, Unsplash.com

absolute

Publisher: Absolute Mama (Pty) Ltd Managing Editor: Anje Hill Design & Layout: Stacey Storbeck Nel - Indio Design

Editorial enquiries: anje@absolutemama.co.za Sales enquiries: jason@absolutemama.co.za

No article or any part of any article in Absolute Mama 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.

mama

The absolute mama Magazine is published by Absolute Mama (Pty) www.absolutemama.co.zaLtd

Tel. 087 802 2035 Fax: 086 416 2977 Email: info@absolutemama.co.za

DISCLAIMER

Advertising Sales: Jason Hill Distribution: On The Dot Printing: CTP Printers

©Absolute Mama (Pty) Ltd. ISSN:2617-4502

South Africa’s Premium Parenting Lifestyle Magazine for Healthy Living

FAMILY-FRIENDLY

GET CREATIVE IN THE KITCHEN Visit our sustainable fish recipes and foodies guides for a diverse range of mouth-watering ideas and recipes.

1 Shop sustainablefor seafood

Get creative with our Wild Ocean Explorers Children under eight can take a trip to the ocean with our fun games, videos and activities.

When you next visit your local supermarket, simply look for the blue MSC label.

TEST YOUR OCEAN KNOWLEDGE

Take one of our fun Kahoot! quizzes about the ocean and some of the key threats it faces – pressure from overfishing, climate change and plastic pollution. Let’s come together for a big blue future. To learn more, simply scan the QR code or visit www.msc.org/world-oceans-day

5 THINGS TO DO THIS WORLD OCEAN DAY

Teach & learn about ocean sustainability Use our learning resources to discover how we can help keep our oceans healthy for generations to come.

June 8th marks World Ocean Day and at the Marine Stewardship Council (MSC) we are passionate about doing our bit for the oceans. Our ocean feeds billions of people, covers over 70% of the planet and provides 80% of the world’s biodiversity. You too can play your part and make a difference. Here are five things you can do to join the global movement to protect the oceans and ensure sustainable seafood for the future. Are you ready to take a deep dive?

POWERFUL & STYLISH

FEMININE X FRESH X ZESTY

BENA Woman’s original Eau de Parfum named X is a fresh, citrusy summer scent that is sophisticated and elegant. A Chypre Floral fragrance for women with top notes of Lemon, Cedar and Citron and the middle notes are Water Hyacinth, Pink Pepper, and Jasmine, while the base notes are Patchouli, White Musk, Vetiver, Teak Wood, Iris and Amber. It contains a thorough set of refreshing notes - a cooling burst of soft green juiciness with an interesting complex twist from the pink pepper. The strength of florals makes it elegantly feminine. The oils are sourced from Grasse, France and then mixed, hand-poured and bottled in Cape Town. www.bena.com

The Nutribullet® Immersion Blender dives right into ingredients, giving you full control over speed and texture as you mix directly in your pot, bowl, or cup. Compact enough to store in your silverware drawer, this hand-held blending companion features a variable speed dial that blends at low, high, and everywhere in between.

Women go through many stages and phases, our hormones go on a journey, one that is ever-winding, everchanging and can turn many corners. Kiko Vitals recognise this and is devoted to helping women tune into their cycles, understand their periods, and heal their symptoms, naturally. Kiko Vitals is specifically designed through divine feminine intuition to achieve glowing radiance, inside and out. Their products are made using the highest-quality natural ingredients, in the perfect quantity, so that the female body can absorb them easily and harness the healing powers to reawaken her inner self, connect with her superpowers, and nourish her body. Kiko Hormone Balance can relieve the effects of issues such as polycystic ovary syndrome (PCOS), menopause, premenstrual syndrome (PMS), endometriosis, weight gain, acne, and more.

Clean beauty products, natural hormone support and delightful feminine fragrances are amongst our favourites this season

14 absolute mama | ISSUE 13

We Love

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A DOSE OF RADIANCE

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15absolute mama | ISSUE 13 AGENDA

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Wellness Warehouse has released its latest all-natural beauty collection – the Rejuvenating range. The conscious brand’s answer to their customers’ ever-increasing interest in chemicalfree, eco-friendly personal care products, the range combines pure ingredients from nature with the latest in scientific advances for skincare that is both gentle and effective. An exciting addition to their already popular beauty and personal care range, the Rejuvenating collection has been crafted with expert care and quality ingredients to bring customers products that are 100% natural, cruelty-free, and safe for use on all skin types. In line with Wellness Warehouse’s efforts to make all facets of well-being accessible and affordable, the products are competitively priced, without compromising on quality.

ACKERMANS PARTNERS WITH WASTECRETE

Orange & Vanilla Foam Bath is a delicious combination of vanilla and citrus oils enriched with vitamin E that smells so yummy and feels great on sensitive skin. This kids’ bubble bath is a gentle, SLS-free formula that’s safe for your family and kind to the earth, perfect for fun-filledbathtub splashes. Contains no parabens, phthalates, or artificial fragrances. www.faithful-to-nature.co.za

RUB-A-DUB-DUB

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AN INDULGENT AND EFFECTIVE NATURAL SKINCARE RANGE FOR ALL

Consumers are taking an interest in the clothing cycle, they are asking brands who made their clothes, what fabrics are being used and what conditions garment workers work in. Much like their interest in the production cycle, they want to know what is being done with textile waste or soiled clothes to prevent them from ending up in a landfill. Now working towards a better future, Ackermans has launched an innovative solution to its fashion textile waste. Along with Wastecrete, the popular South African clothing brand has produced a textile building block called F BRIC. Wastecrete is recycling textile waste into carbon-neutral building blocks suitable for building construction thanks to its innovative production process. As the first retail company to partner againcansomethingcreatingothertheexcitedAckermansWastecrete,withistopavewayforretailersinthatbeusedinsteadof adding to a landfill.

Earthsap’s

16 FASHION absolute mama | ISSUE 13 Swing into Spring with gorgeous fashion S T Y L E E D I T 1 2 3 4 6 7 9 8 10 11 12 13 14 1. Lilie floral bow aliceband, Poetry R179 2. Embroidery V-neck cotton midi dress, Woolworths R799 3. Brea cut-out ray leather basket bag, Poetry R 1 999 4. Embroidery V-neck cotton midi dress, Woolworths R799 5. Newbie gold sandal, Steve Madden R1 499 6. Thread and stone teardrop earring, Poetry R199 7. Off-the-shoulder midi dress, Ackermans R269,95 8. Animal chain-inspired print V-neck, Nicci Boutiques R575 9. Brown sunglasses, Versace R3 880 10. Bnikki green bag, Steve Madden R1 299 11. Flowy straight-fit trousers with bow, Mango R1 199 12. Corset top, Mango R799 13. Platform sneakers, Ackermans R249,95 14. High top sneakers leopard, Desigual R2 300 5

17absolute mama | ISSUE 13 FASHION 1 2 3 7 8 1. Floral print jacket, Nicci Boutiques R1 199 2. V-neck cami, Foschini R199 3. Classic cotton chino, Woolworths R429 4. Leather obi belt, Mango R799 5. Printed draped dress, Mango R1 499 6. Charm bracelet, Witchery R599 7. Pink gradient sunglasses, Burberry at Sunglass Hut R3 260 8. Zhuri braided loafers, Poetry R1 399 9. Fiamma earrings, Pichulik R1 100 10. Tie front mandarin maxi shirt dress, Woolworths R699 11. Square floral print wrap over dress, Nicci Boutiques R1 699 12. Uma leather bucket bag, Witchery R1 899 13. Chain detail mule, Ackermans R219,95 14. Faux crocodile belt, Woolworths R249 15. Pearl chain necklace, Mango R499 156 5 4 7 9 1011 14

18 absolute mama | ISSUE 13 FASHION 1. Raku earrings, Pichulik R950 2. Harper ladies knitted dress, Steve Madden R1 099 3. Terra choker, Pichulik R1 100 4. Asymmetrical button top, Nicci Boutiques R650 5. Palazzo pants, Witchery R1 199 6. Brooklyn tortoise shell sandal low wedge, Crocs R1 299,95 7. Floral tulle t-shirt, Desigual R1 300 8. Chin cross bodybag, Mango R799 9. Grey gradient sunglasses, Prada R5020 10. Lotus tiered dress, Witchery R1 999 11. Glam spirit watch, Thomas Sabo R5 725 12. Wendi sand knit, Steve Madden R999 Woolworths R999 13. Mini floral sling bag, Desigual R1 550 14. Soft volume mule, Ackermans R69,95 1 6 7 8 9 10 1112 13 14 3 4 52

www.bellaluna.co.za/collections/obaku

If your teenager has skin trouble, help him/her to navigate what can be a tricky stage with 10 ways to better skincare.

Sonette Donker, owner of SkiniD and Skin Fundi. And it’s not because your child is being lazy or skipping showers. Like their social lives, emotional state and school schedule, much is happening. Their skins are dealing with big changes. As parents, we tend to blame anything that youngsters throw at us on their hormones. Testosterone and estrogen are the Romeo and Juliet of teenage skin trouble, but no two adolescent skins are made equal. How you help your teens find solutions and treat their issues may have common ground though - and even then there are many answers to the challenges that lie ahead.

ABOUTSKINCARETEEN 10 truths

eenagers’ skin – much like the phase of life they’re experiencing – isn’t known to be trouble free. While you do get those young complexions that are just perfect, much like teens themselves, skin at this age is meant to go through challenging times. “These include breakouts, blackheads, whiteheads and an increase in oil, says skin therapist

20 TEEN SKINCARE absolute mama | ISSUE 13

BY HELEN CLEMSON

absolute mama | ISSUE 13 TEEN SKINCARE

BIOLOGY MATTERS

OIL MEANS ISSUES

22 TEEN SKINCARE absolute mama | ISSUE 13

So your hormones are playing tricks, your skin is oilier than usual and you’re getting spots which everyone can see. The problem is that you’re 42 and you’ve been through this all before and know things will calm down. You always have the budget for good pimple treatment. Now imagine you’re 14. “Parents can expect their teens not to feel as confident as they did before their skin changed,” says Donker. She goes on to add that your youngster may be very aware of the skin changes and reach out for help. “Unfortunately I have dealt with many acne-prone teens that have been bullied due to the skin breakouts.”

Apart from the essential difference in teenage boys’ and girls’ skins, how your children live shows in their skin condition. Apart from just burgers and fries, their genetic makeup as well as lifestyle habits (and yes diet), means no two teenage skins are the same, says Dr Helenka.

4 5 6

When asked about teens’ biggest skin concerns, Donker didn’t hesitate in naming breakouts, blackheads, whiteheads and an increase in oil. In other words, sebum (oil) secretion rises and clogs pores. If congestion isn’t bad enough, oily skin and acne go hand-in-hand.

AND SO HYPERPIGMENTATIONIS

A reminder of teenage acne can also be left behind in the form of postinflammatory hyperpigmentation. “In some cases, it can be permanent and can affect self-esteem for years,” says Dr Helenka. For dark skin tones, this is

SKIN AND BIG FEELINGS

LIFE HAPPENS

“Teenage boys tend to have slightly oilier skins because of natural rising levels of testosterone throughout puberty,” explains aesthetic medical doctor with Skin Renewal, Dr Helenka Fourie. “Young girls may also have mildly oily skins, but usually tend to have breakouts around the time of the monthly menstrual cycles.”

It’s very normal for most adolescents to get that pimple or two, but persistent acne needs intervention. “If you don’t treat the breakouts, your teen can have lifelong scarring on the areas where it has occurred,” explains Donker.

Your teens gender does matter when it comes to skin. While they may identify as male, female or non-binary, their biology as a young man or woman tells you the fundamentals of their skin development.

“This deep scarring can’t be covered up with make-up. Aesthetic treatments might improve the appearance of it, and even plastic surgery procedures aren’t always 100% effective.”

1 2 3

SCARRING IS SCARY

While you'd think we leave problematic skin behind by the time we reach adulthood, this isn't always the case. For example, there are many times when a female may experience hormonal flux that can trigger the increase of the male hormones that cause problematic skin. Men will have the same trigger – an increase in their male hormones.

THE HORMONE CONNECTION

When we're in our teens our body is challenged with having to adjust to changing hormone levels. While these should eventually stabilize in time, in both males and females, the fluctuation can result in oily skin. In many, this might lead to skin that is congested by blackheads and whiteheads. However around ± 80% of teenagers, will experience inflamed, painful red bumps called papules or those with yellow heads called pustules (pimples).

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ACLEO –YOUR CLEAR SKIN JOURNEY STARTS HERE Each kit contains an oral supplement and a topical spot treatment. When used in conjunction: Healing of spots A lessening in the formation of scars and dark marks ACleo Capsules Ingredients: Niacinamide 250 mg Zinc Picolinate 50 mg Take 2 capsules per day, preferably with a meal. AVAILABLE AT LEADING PHARMACIES. USE ME! SPOT FREE CLEAN, CLEAR SKIN

SCAN FOR MORE INFORMATION

INGREDIENTS MAKE A DIFFERENCE

24 TEEN SKINCARE absolute mama | ISSUE 13

It really helps to know which ingredients to look for in teenage skincare; for instance, plant-based ingredients like Jojoba Oil help to balance oil production naturally advises Donker.

Don’t be shy to seek out an expert to help your teens get their skin back on track. “If breakouts are occurring frequently, take your children to see someone who can advise them on the 3 T’s: tablets, topicals and treatments and curate a holistic approach for their skins,” suggests Dr Helenka.

Teenage Boys tend to have slightly oilier skins because of natural rising levels of throughouttestosteronepuberty.

IT’S A APPROACHHOLISTIC

“Natural purifying clays (Kaolin, Bentonite or Green Clay) cleanse the skin and absorbs excess oil without dehydrating it,” she adds. To calm and hydrate skin, Donker sings the praises of Aloe Vera. KNOW YOUR ACIDS A common andinflammatory,anti-exfoliatingoil-absorbing ingredient is Salicylic Acid. It’s used in many anti-acne skincare products like a real concern. Dark spots are caused by injury – and that means just a pimple – to the skin and produce more colour in areas where acne blemishes heal. That’s why investing in your skin from an early age, especially when it comes to teenage breakouts and acne means helping prevent permanent pigmentation,” adds Dr Helenka.

7 8 10

cleansers and toners. Although it’s a naturally occurring compound (found in willow bark, fruits and vegetables), it can also be synthetically produced. IT IS OK TO GET SERIOUS Donker explains she’s all for natural ingredients formulated into products; however there are times when acne treatment needs the “big guns.” Besides using active, results-driven home care, if the acne is severe you might have to consult your doctor (or be referred to a dermatologist) to add medication. Her last takeaway tip? “Take your teen for some professional extractions with an aesthetic expert.” Now you know.

PETRO-CHEMICALS,NOCONTAINSPARABENS,SYNTHETICCOLOURSANDFRAGRANCES BaoCare Clear Spot Treatment Baobab oil with a synergistic combination of Tea Tree, Calendula and Evening Primrose. The high level of linoleic acid helps balance inproductionsebumoilyskin. 50ml for WellnessR179,95Warehouse Simply Bee Teen Honey Face Scrub Fynbos honey combined with brown sugar, olive oil and cinnamon for a deep cleanse of your teen’s skin. 100ml for simplybee.co.zaR166 SOiL Pure Tissue Oil A nourishing blend of rose hip seed oil, rich in essential fatty acids and vitamins, tangerine and lavender to keep the skin soft and supple while preventing and treating scarring. 100ml for R170 soil.co.za Lulu and CleansingMarulaBalm A luxurious facial cleanser with Bentonite clay that effectively emulsifies make-up and daily impurities to leave skin clean, soft and glowing. 100g for luluandmarula.comR375 Pure Beginnings Organic Teen Foaming Wash An organic, multi-function foaming wash with spearmint ideal for any teen starting on their skincare journey - can be used on both face and body. 200ml for Faithful-to-nature.co.zaR139 FORIDEALALLSKINTYPES HYDRATING&ANTI-MICROBIAL

VEGANCERTIFIEDORGANIC,ANDLOCALLYSOURCED

26 TEEN SKINCARE PRODUCTS absolute mama | ISSUE 13 Natural skincare good for your teen and good for our planet youth dew FRIENDLY,BADGER-CRUELTY-FREE

Simply Bee Propolis Acne Balm

The Harvest Table Nutrafy Oily Skin

A rebalancing toner with antiseptic and skins.tweenandforproperties,antibacterialsuitableallskintypesidealforandteen 250ml for hey-gorgeous.co.zaR250

absolute mama | ISSUE 13 TEEN SKINCARE PRODUCTS

Propolis has anti-bacterial, anti-fungal and anti-viral properties the balm captures these properties and can be used to heal and diminish acne. 30ml for simplybee.co.zaR295

NATURAL100%

A natural, oil-based mud mask that deep cleans while extracting heavy metals and toxins. Moisturising oil prevents the clay from drying –soothing and hydrating the skin. 60ml for shop.terres-dafrique.comR947

Pure dailyOrganicBeginningsTeenMoisturiser

An all-natural sunscreen with biologically active antioxidants, vitamins and minerals, skin stays protected long after environmental exposure, plus the shea and coconut base is richly hydrating. 100g for hey-gorgeous.co.zaR280

BREAKOUTS,REDUCESIMPROVESSKINTEXTURE

Hey Gorgeous Oh So Natural Sunscreen

A powerful blend of high potency probiotics to support a healthy gut, hyaluronic acid to help retain moisture and achieve a bright, even complexion and zinc to encourage the production of collagen and elastin, reducing inflammation. 350g for harvesttable.co.zaR695

Hey Gorgeous Face It SplashGrapefruitToner

A lightweight day and night moisturiser with Kalahari Melon, essential fatty acids and vitamins to stimulate cell growth for a fresher appearance. Probiotics, Prebiotics and Salicylic acid help purify the skin and restore balance. 150ml for Faithful-to-nature.co.zaR189

Terres d’Afrique Deep Cleansing Mask

SUITABLECERTIFIEDORGANIC,FORALLSKINTYPESCLEARSCONGESTEDSKIN

FRIENDLY,BADGER-CRUELTY-FREE

MICRIBIOMETHENURTURESSKIN’S

28 COVER STORY absolute mama | ISSUE 13

sad stories to have come out of the pandemic. Berné van Zyl’s is not one of them. On the contrary, hers is a story of ingenuity, quick-thinking and grit – and it starts long before 2020. BY WANITA NICOL PHOTOS TEGAN SMITH LOCATION SPANISH FARM GUEST LODGE, SOMERSET WEST Hustle FORBORNTHE

29 COVER STORY absolute mama | ISSUE 13

There are many

B‘Prioritisingyourselfisamust.Youcan’tserveyourfamilywithaglasshalffull’

For an aspiring performer, going to Worlds is a potentially career-launching opportunity. “You get to engage with international talent scouts, movie producers and professionals in the industry,” says Berné, who brought home five gold medals and won a bursary to study at the Film and Television School of New York.

Initially, Berné thought she would return to LA, but when

30 COVER STORY absolute mama | ISSUE 13 erné van Zyl has always had an innate drive to succeed. Like many young girls, the now-35-year-old grew up with stars in her eyes, dreaming of being a performer; but, while most of us settle for a more realistic career path as soon as we finish school, Berné was determined to follow her dream. She entered the South African Championships of the Performing Arts and made the national team, which meant going to Hollywood to compete in the World Champs. “It’s the equivalent of the Olympics but for creative culture,” says Berné.

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STEP 1: FOAM FIGHTER foaming face wash - cleanse every morning and evening to remove impurities.

STEP 4 : DISAPPEARING ACT spot control gel - zap your zits quickly and safely. Apply after moisturiser to affected areas.

STEP 2 : POWER POWDER exfoliating powder - exfoliate daily to blast blackheads and blemishes for a smooth, refined skin.

STEP 3 : CONTROL FREAK (day) spf30 moisturiser - your two in one solution – moisturiser and sunscreen all in one. Use every morning.

SKINCARETEEN101ASIMPLEROUTINE

STEP 3 : SMART HYDRATOR (night) repair moisturiser - use every night to hydrate, soothe and regenerate your skin. Non-oily and non-sticky!

STEP 5 : VITALITY CHAMPION skin vitamins - feed your skin everyday from within. Brilliant for preventing acne and balancing teen hormones.

You already had a successful career when you became a mom... how did this life change affect your career? I don’t think it affected my career, it just put more perspective on life. I knew there

32 COVER STORY absolute mama | ISSUE 13 she was offered the chance to manage her own talent business here at home, she couldn’t turn down the opportunity. “It seemed like the perfect solution,” she recalls. “I was able to teach, inspire young people and run my own business.” Berné has owned and managed Fox Brand Strategy, Activations & Events Agency for 16 years and grown it from a modelling agency into the multifaceted group that it is today. In that time, she has also built an impressive career in marketing, including six years as a marketing manager and brand specialist for Cape Town International Airport and a stint as executive director on the Airports Company South Africa (ACSA) marketing account. Then, as the world went into lockdown in March 2020, Berné and her team launched FHA (Fitness Health Active), a business that helps local and international fitness talent find their niche and develop their business and personal brand. The 5 Colour Fitness show on DSTV, which began as a PR extension to FHA, has become a much-loved lifestyle entertainment brand in its own right – with Berné hard at work, both behind the scenes as the show’s producer and in front of the camera, as its presenter. Through all of this, she’s been raising a toddler – her son Joshua, who turned three in February. It’s clear this mama knows how to hustle… and we want to know her secret!

You have done A LOT! What is it that drives you in business? I am an entrepreneur at heart. I love working on clients’ accounts and seeing results. Business has so many facets to it, and I love a challenge. It’s not easy, but so worth it.

5. Focus on your goals and dreams, write them down, believe what you write and work towards the end goal. Any plans in the pipeline that you can share with us?

4. Have the courage to ask for help, network and follow inspirational people who motivate you.

1. Make time for God, yourself, family and friends

I had to plan my work life better – I still don’t get it right, but I keep trying every day!

Yes! We are launching season 11 of 5 Colour

33absolute mama | ISSUE 13 COVER STORY were millions of moms and dads before us who did it, so we could do it too. Let’s be honest, if you have a good support system in your life it helps.

How do you make time for your family, yourself and your work?

2. Always stay humble, be kind and act with gratitude.

We try to keep good communication and set boundaries – emphasis on “try”! I create pockets of downtime, like teatime or bath time. We also split our responsibilities 50/50 at home, which means if one has to step back, the other is there to take over. Prioritising yourself is a must. You can’t serve your family with a glass half full; and, before you say you don’t have time, try one night taking a bath for 20 minutes with a closed door –just you on your own. Or get your other half to join you and thank me later. Wink, wink!

What are your top five tips for women in business?

3. Follow your gut instinct but make sure of your facts.

34 absolute mama | ISSUE 13 COVER STORY FIND YOUR FIT 5 Colour Fitness is a fitness show on DSTV that screens daily, with each colour representing a different fitness programme – so you can find what works for you and your fitness level. Tune in at 7am and 5pm every day on SuperSport Variety 4, channel 209. Or catch it on DSTV Now, Showmax, or Catchup. SHOUT OUT We would like to thank our sponsors for their contribution to Berné’s look. Hair and makeup Caren Fourie Hair extensions Easihair Pro SA Applied by Sarah Williams at Show Hair and Beauty. Jewellery Bits of Joy; Toragrace; WEAR by we wear what. Social media & Videography Lute. Photography Tan Lechen Joubert, Product Caribbean Tan. Trainers by ON, Tifosi Sports Wardrobe Bena Woman; Livia & Co. and WILDCAT Fitness in September 2022, our lifestyle app will be available soon and something exciting is launching very soon, which I can’t mention yet, but follow us @fha_fitnesshealthactive for updates. Follow Berné for more inspiration and motivation at @berne.vz

Absolutemama.co.zaVisittoreadBerné’stipsfornewmomsstrugglingto find balance.

SAFETY WEEK RUNS FOR THE 6TH YEAR IN A ROW IN SA

Despite constant progress in terms of vehicle safety, road traffic accidents still represent the number one causes of fatalities amongst children under the age of 10.

CHILD PASSENGER

36 CHILD SAFETY absolute mama | ISSUE 13

egardless of it being law that every child under the age of 3 be securely strapped into a car seat, a shocking 93% of motorists, taxi and bus services flaunt this law, which is not effectively enforced by local and national police. The majority of injuries, through car accidents, are due to a complete lack R of any kind of child safety restraint. “Child Passenger Safety week runs internationally from the 18th to the 24th of September, and we at MaxiCosi really want to get people talking about the importance of our children’s safety in motor vehicles in South Africa.,” says Debbie Billson, Operations Director for Maxi-Cosi, who have been the driving force behind Child Passenger Safety Week since its inception 6 years ago in SA. “We want to educate and inform South African road users of the dangers of travelling on our roads with children who are not securely strapped into a car seat, as well as ensuring the car seat they use has undergone the minimum crash

absolute mama | ISSUE 13 CHILD SAFETY 37 belts in most cars are designed for adult passengers 150cm and taller, leaving children between the ages of 4 and 12 years old requiring additional support in the form of a booster seat.

“Children under 150cm are not safe just being secured by a seat belt, they are physically not developed enough to be secure,” says Bilson. “The lower belt doesn’t sit on the hips, as it is intended to do with adults, and rather ends up around the abdomen, which can result in fatal internal injuries in the case of a crash. The upper section of the belt rests dangerously across the neck, as opposed to being on the shoulder, and can easily break a child’s neck in the case of an accident! A simple booster seat can prevent unnecessary injuries andSouthdeaths.”African consumers are fortunate to have a large selection of well-tested, reasonably priced car seat options. There is no excuse not to be using one! “The average car seat costs only 1% of the value of most cars in SA,” exclaims Billson. Working on the average lifespan of a car seat, this means that less than R2 per day is required to ensure a child’s safetythere is honestly NO EXCUSE not to ensure that every child is strapped into a seat belt. For more information about Child Passenger Safety Week please visit childpassengersafetyweek testing required. Strapping our children into a well secured car seat needs to become something every single one of us does, no matter how short a car trip we are doing!” An adult holding a child in his/her arms provides absolutely no protection in the event of an accident. In a crash at a speed of 50 km/h, body weight is increased by around 30 times. For example, a child weighing approximately 30 kg turns into a projectile weighing a ton. At the point of impact, no-one is capable of restraining such a weight. The strength of the impact is equal to falling 3 stories. A recent study conducted by Arrive Alive found that seatbelt usage is much lower in Central Business Districts in South Africa, suggesting that road users believe that in lowspeed environments a seat belt is unimportant! While at the same time the Red Cross Memorial Hospital treats an average of 20 child passengers every month as a result of a carWhileaccident!children under the age of 3 are legally required to be securely restrained in a car seat, standard seat

What about the Mom who posts pictures of her daughters outfits? What about the Dad who shares every school report on Facebook. We all know those parents; but are these updates just a modern means of distributing news, a way of connection or ultimately crossing a privacy line?

BY HELEN CLEMSON

Social Media and what it could mean for your kidssharenting

Growing up on

absolute mama | ISSUE 13 SOCIAL MEDIA & KIDS 39

ike many parents, podcast host of The Honest Hour, social media manager and content creator, Christina Masuriek has deliberated about what she’s shared of her children on Instagram. A personal journey as to what is and isn’t appropriate, the mother of three kids has evolved her children’s presence on her social media. “I made my personal and private Instagram account public in 2018 when my sons were ages three and one,” she says. “Like many moms, I felt the need for connection in the lonely journey of motherhood. I was also searching for a creative outlet and a way to share my journey in parenting, and all the ups and downs that came with the juggle of being a #mompreneur. At first, it was very fulfilling to share so openly, and no concerns crossed my mind about started to truly question whether I was doing the right thing in sharing so many vulnerable and personal moments around my child’s upbringing and development journey,” she unpacks. For Christina, the issues that arose were her children’s safety, the long-term consequences of giving them a digital footprint without their consent, and sharing personal moments and milestones in their lives that really are their stories to share publicly if they want to do so one day.

Doctor Rausch explains. “Think of sharing info in a post that may compromise their development (like a job opportunity) later in life, as dangerous. In essence, what you’re doing is type-casting your child and they don’t get to have a say. “Once you’ve put it out there, it can’t be undone.” That’s the crux of the matter.

“A digital footprint is unavoidable in today’s high-tech world and digital imaging is the way of the future,” says specialist psychiatrist Dr Giselle Rausch. “We will never be able to control or stop it.” She also points out that in terms of posting that pic of Lerato blowing out her sixth birthday candles, it’s no more a loss of privacy than sending the same image to a friend on WhatsApp. “Based on

Dr Rausch goes on to say that parents must understand the permanence of the internet versus the fluidity of diagnoses. “Psychiatry for instance is

DIGITAL FOOTPRINTS: WHAT’S THE DEAL WITH POSTING PICS? That great pic you took of your kids on holiday that you’re dying to share not only on your Instagram but on your family WhatsApp group shouldn’t cause you too much stress. It also goes without saying, that it should be technological advances, unfortunately, we’re all going to lose our privacy,” adds Dr Rausch. However, it’s very important to remember what images you share of children and the context. In other words, beware of what you post as those images could be used deliberately by someone wishing to harm children. “Sex trafficking and porn is the biggest selling commodity and every child has the right to be protected from that.”

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INFORMATION SHARING: RISK OR REWARD? Many parents run social media accounts dedicated to their children. They may include their offsprings’ fashion, art or health journeys. What information you share about your child is critical; especially diagnosis. sharing so much of my children’s lives. For me, it was liberating and refreshing to share the honest moments, periods of doubt, challenges, and milestones that come with parenting.” As Christina’s account grew from about 500 followers to over 8000, and she began monetizing it with paid partnerships and collaborations. She allowed her son to be visible in an ad or two. “It wasn’t until about 2021 that I an appropriate image with no nudity.

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• Turn off the Metadata. The metadata of a photo typically contains the time, date, and sometimes even the photo’s location. Turn off geotagging in your camera settings to ensure your images don’t contain any metadata.

• Double-check every image. Check all photos to ensure no confidential information regarding your children’s full names, location etc. is being shared.

• Check your privacy settings. Make use of the strictest privacy settings Facebook, Twitter and Instagram have on offer when sharing pictures of your kids.

• Consider other mediums. Consider a digital photo frame to share photos with family members and you can send pictures directly to the frame for them to enjoy.

MAKING MEMORIES: KEEPSAKES IN A DIGITAL AGE?

• Ask permission. If your children are at an age understand and consent to their photos being shared on social media, then it’s important to ask for their permission.

Tips to Help You Safely Share Photos of Your Child on Social Media

• Read the fine print. When sharing photos of your child on social media, you should avoid sites that reserve the right to use your photos in whatever way they please. You can typically find this information in the site’s terms and conditions.

In an increasingly virtual world, human connection is more important than ever. An instant way of sharing updates, primarily where our pride and joy are concerned, in uploading them on the internet. This does serve more of a purpose than simply “look at my kid.” Of her decision to share her children’s adventures, Christina says, ”The greatest joy in sharing my children’s moments on social media is the narrative of a letter to them from their Mama. I want them to look back one day and see how special their childhood was. Further, I want them to understand that everything we chose for them as parents, was out of love and in their best interests.” She does, however,add that she has started to feel satisfied with recording her reflections of their childhood in email format for now. “I think perhaps my reliance on social media to share and reflect on our lives will possibly completely dissipate one day,” explains Christina. “Doing email journals has been a reminder that, long before I was on social media, I used to journal every single day. That was good enough for me before, and I am realising it is good enough now.” She goes on to say that the added benefit of private reflections versus public sharing, besides not risking safety or privacy concerns, is that there aren’t any “haters or trolls weighing in.” She acknowledges, however, that such concerns would be an entirely different discussion.

42 SOCIAL MEDIA & KIDS absolute mama | ISSUE 13 so broad and your child’s “label” (which is just there to help medical professionals assist them) may change. Type-casting anybody on their mental health journey could have negative consequences because then they may become boxed by a label.” Once a label has been permanently attached to a child, Dr Rausch questions whether it can be disproved later or what consequences might evolve from it. In other words, social media has become so normalised that to share deep, personal and even confidential information about your child is something to review stringently – even if you’re really set on doing it.

• Refrain from posting images of other kids without their parents’ permission. Consider the privacy of other children as well as that of your own.

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BY CELESTE STRYDOM

44 PARENTING absolute mama | ISSUE 13

SIBLING rivalry

45absolute mama | ISSUE 13 PARENTING

46 PARENTING absolute mama | ISSUE 13 ou’re riding in the back of your family’s car. Granny’s hitched a ride and taken a coveted window seat. Your nine-year-old sibling has called dibs on the other. What ensues is 7 minutes of misery. A knee brushing against yours is a war offensive. “She’s touching me!!!” Dad, give credit where it’s due; he simultaneously manoeuvres his vehicle through suburbia and swats between the gap in the front seats. This car, albeit a station wagon, isn’t big enough for both of you. If you grew up with a sibling this might sound familiar. Now that you’re raising your own family, you understand the concern of dealing with children in conflict.

• Parental conflict-resolution skills. Research suggests that there is a strong connection between jealousy among siblings and parents with marital discord and how they interact with their children will determine how sibling rivalry is maintained and/ or dismantled.

Here are a few other factors:

Sibling rivalry is the conflict that arises between children raised in the same family. When parents are planning their families it’s with visions of warm dinners around the table. They want their children to have a sibling and a friend, but you might instead see your off-spring engaging in:

• Telling on each other • Breaking or hiding one another’s possessionsThisbondoften outlasts any other family tie, but differences can be a source of lasting bitterness. CAUSES

HOW TO ADDRESS SIBLING RIVALRY

On the one hand, you want your children to learn how to deal with conflict resolution and on the other, you want to be sure you support them to foster a friendship. Ingrid Pollak, registered social worker (BSW) in private practice, cautions parents to monitor conflict and to step in immediately when they observe confrontations that edge towards physical or verbal aggression, displays of envy and signs of mean-spirited bickering. It’s important to lean on your understanding of your kids’ triggers. Try to de-escalate things before they get heated or step in without choosing sides and find consequences that are applied to all equally when you can tell they cannot find a resolution.

HERE’S EVERYTHING YOU NEED TO KNOW TO SUPPORT YOUR CHILDREN IN DROPPING THEIR WEAPONS AND BECOMING FRIENDS. WHAT IS SIBLING RIVALRY?

There are many reasons that siblings might Havingquarrel.ahousemate who is either very different or very similar to oneself can be Familychallenging.members also make Y comparisons between their children and their needs. Personalities of their offspring develop differently which also can lead to conflict.

•

There’s a misconception that specific age gaps make children more prone to rivalry. There is also no particular age when it magically disappears. Every family has unique personalities. Some siblings who are close in age are best friends while others are enemies. Children need support because, left unattended, resentments can carry through to adulthood.

• Name-calling • Verbal or physical fighting Competition for your attention

• Personalities temperaments.andYour children’s adaptability can influence how they get along. An A-type personality raised alongside a very laid-back sibling might easily ruffle one another’s feathers.

• Your parenting style. Kids strive for equality. Often at the root of sibling rivalry are children who feel that they aren’t getting equal amounts of attention, are on the receiving end of more severe discipline, and are getting a different degree of responsiveness.

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Within the protective confines of a home, siblings can learn how to handle aggression and keep anger within limits. They also learn how to defend themselves and prepare for future confrontations with strangers. Sibling rivalry isn’t all bad.

• Prioritise family time

• Create one on one time for each child

Ingrid Pollak is a Registered Social Worker (BSW) in private practice, Somatic Therapist, Hypnotherapist & Reiki Master Practitioner. She can be reached at http://www.inneressence.co.za

Ingrid recommends that parents get familiar with playing mediator: “Mediation allows each child to voice his/her frustration calmly and without name calling. If the other child interferes, teach him/her to take a deep breath, listen, and respond calmly. Parents should show impartiality. Once all points have been raised, the parent should ask if each child feels heard and understood. Suppose parents are concerned that their children’s rivalry is growing beyond a conflict they cannot manage. In that case, it is worth consulting with a social worker, school counsellor or psychologist to assist.”

It’s important that families identify their core values and consistently work at upholding these to raise secure and confident children. It might benefit your household to:

48 absolute mama | ISSUE 13 PARENTING

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50 JOURNALING FOR MENTAL HEALTH absolute mama | ISSUE 13

MORE ON BROOKDALE HEALTH HYDRO YOUR WELLNESS DESTINATION

Brookdale Health Hydro brings the soothing elements of nature together to restore the mind, body, and soul. Here calming fragrances and soft music greet you. Don a plush robe and take a moment to unwind in one of their lounges or outdoor relaxation areas as you embark on the journey to total relaxation. Allow them the opportunity to I

Finally, I love the author and motivational speaker John Rohn’s quote: “A life worth living, is a life worth recording”. I get so much joy out of rereading parts of my journal –reliving moments I’d forgotten even happened. Photos are priceless but the emotion evoked by a memory where you are literally transported back into a moment is something completely different. Please, record your one, remarkable life. The pearls are there, I promise you, just look and you’ll find them. I can’t wait to meet you on our next getaway at Brookdale Health Hydro.

THE PURSUIT OF HAPPINESS n the past year, we’ve welcomed many of you from all over the country into our Journaling Getaways at Brookdale Health Hydro in Nottingham Road, KwaZulu Natal. Those who attended left inspired, restored, rejuvenated and most of all, writing. Some were hardly in a habit of journaling before; others were completely new to the whole idea. No matter what stage of the journey you are on, you’ll be empowered by this exclusive Brookdale Getaway. You’ll get tools to help you journal through every season of life.

absolute mama | ISSUE 13 JOURNALING FOR MENTAL HEALTH

Brookdale’s Journaling Getaway course creator and presenter ANT MCDONALD shares some of the reasons why she believes journaling is a powerful tool.

There’s an unforgettable line in the movie ‘The Pursuit of Happiness - “The world is your oyster. It’s up to you to find the pearls.” This reminds me of the power of journaling. The daily practice of literally taking note. Greeting each day with a “hello pearls, I see you”. The more we work out in the gymnasium of gratitude, the stronger our muscles of thankfulness grow. It’s that inner strength that helps us to build resilience and pivot meaningfully when life deals the blows it so often does. Grateful people are happy people, and happy people are creative people. Research Professor and author Brene Brown reminds us that creativity is an essential component in a whole-hearted life – showing up with your whole heart for your whole life. The rhythm (as I like to call it) of journaling is an excellent opportunity to train our eyes and heart to see the things we can so easily take for granted; and gratefulness is an antidote to entitlement. With so much noise competing for our attention every minute of every day (think about your phone and email, social media, news – the list is endless), we can live in such a distracted manner, virtually on autopilot. Distraction is one of the easiest ways to sabotage deeper self-awareness and higher goals. We do well to take time out to be still, to note and to listen. I have seen time and time again how things shift when I take a moment to get quiet and journal. Studies have even shown that the practice of journaling a few times a week for 15-20 minutes, has a positive effect on our immune system functioning. It stands to reason that if chaos breeds confusion, then peace can birth clarity. The clarity that comes after using your journal to document ‘Morning Pages’ (ala Julia Cameron of ‘The Artists Way’) will astound you. I find those three pages of stream-ofconsciousness writing (also known as ‘brain dumping’) almost addictive. Leadership expert Robin Sharma says that vague thinking leads to vague production, and that clarity builds mastery. A journal will help you get specific about what’s happened, what’s happening and what you’d like to see happen. The intentionality is a real game changer. The choice offered by writing in our journals is a choice to release or repress. Repression is like a room without a view –a jail of sorts. Releasing unleashes creativity. I love the way words create worlds. Learning to find the words is like looking out of a window for the first time. It’s like opening up to new landscapes and welcoming fresh air into the stuffy crevices of our hearts and minds. The simple act of naming emotions gives us valuable insight into our inner lives.

Supported by a vast array of health professionals and wellness experts, Brookdale provides the facilitation for change. Through lectures, cooking demos, and shared success stories over the years, they provide both factual insights as to why certain lifestyle changes are necessary, as well as practical advice on how to incorporate such changes into our everyday lives.

To benefit from something is to gain improvement – yet as we all know, this seldom happens overnight. Particularly when it comes to health, there are few quick fixes. Health improvement usually requires small, consistent steps towards change, which is a fundamental part of the BrookdaleBrookdaleLifestyle.isahaven for anyone who feels thrown off balance. Their steady foundations are as strong as ever and they are waiting to help you find your balance through, mindful eating, regular exercise and stress management. Guests may each take home something different from a stay at Brookdale, as there are many aspects to wellness, and we all have different weak points and priorities; however, whichever elements of the Brookdale Lifestyle find a way into yours, you will gain from them. AS A PLACE Brookdale provides the necessary environment for time-out, which we all need to initiate change. Settled in their peaceful surroundings, guests are afforded the time for self-reflection and contemplation of positive lifestyle changes.

Antoinette McDonald at Brookdale, pic by Saysha Baker

Brookdale simulates a way of life that reduces stress, enhances sleep, and fuels the mind and body for general wellbeing. Far from dramatic or extreme in approach, the Brookdale Lifestyle encourages subtle, yet clearly defined practices of health, including short morning walks; unprocessed whole foods served at regular intervals and in controlled portions; and technology-free time spent in nature, in real conversation, or simply in peace and quiet.

THE BENEFITS OF A BROOKDALE LIFESTYLE

AS AN EXPERIENCE

AS AN ESTABLISHMENT

52 JOURNALING FOR MENTAL HEALTH absolute mama | ISSUE 13 indulge your senses, fulfil your simplest request and heighten your sense of well-being.Brookdale is committed to creating memorable experiences for their guests and focuses on providing an escape from the stresses of everyday life. They offer a quiet place where physical health and mental well-being can be restored to their balance.Situated in the quaint village of Nottingham Road in the scenic KwaZuluNatal Midlands, guests can retreat to the tranquillity of Brookdale, a haven bordered by forest and farmland with a meandering stream. Brookdale’s mission is to promote wellness and lifestyle management through regular exercise, healthy eating and stress management. Stay 2, 3 or 6 nights. Packages are all-inclusive.

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This prize includes full board and accommodation in a standard room, entry to their Journaling course, the use of their facilities, attendance at their informative talks, exercise classes as well as a set range of treatments available to the winner during their stay. The prize is valid for the upcoming Journaling Getaway happening 23-26 November 2022. The winner is free to book additional treatments and consultations during their stay at their own expense. The winner will be randomly selected & have 48 hours to claim their prize, in the event the prize is unclaimed, a redraw will take place. The prize does not include the cost of travel or other associated costs in getting to and from Brookdale Health Hydro. The prize is non-refundable, non-transferable and cannot be exchanged for cash. The winner will be contacted via the contact details supplied by the entrant. By signing up for any competition, you agree to receive the Absolute Mama newsletter.

54 absolute mama | ISSUE 13 JOURNALING FOR MENTAL HEALTH Win WITH ABSOLUTE MAMA & BROOKDALE HEALTH HYDRO STAND A CHANCE TO WIN A 3-NIGHT STAY IN A STANDARD ROOM AT BROOKDALE HEALTH HYDRO IN THE MIDLANDS, KWAZULU-NATAL, COINCIDING WITH THEIR JOURNALING GETAWAYS VALUED AT R8370! To enter send us your full name, address, and telephone number with BROOKDALE in the subject line to win@absolutemama.co.za before 30 September 2022. T’s & C’s apply.

56 SLEEP absolute mama | ISSUE 13

sleep

WHAT IS A GOOD SLEEP?

You may have heard that there are different stages of sleep (see Anatomy of a Sleep Cycle). “But what’s really important in terms of having good, restorative sleep is that it needs to be of sufficient duration, it needs to be appropriately timed (sleeping when it’s dark), it needs to be consistent from night to night and it needs to be consolidated – so it mustn’t be fragmented,” says Dr Dale Rae, Director of Sleep Science in Cape Town and Senior Lecturer at UCT, which offers sleep assessment and coaching. “So you could have beautiful staging, but you could have lots of arousals and awakenings and then your sleep is not going to be restorative.”

57absolute mama | ISSUE 13 SLEEP

wellw

BY WANITA NICOL

Tuck yourself in and prepare for the best night’s sleep you’ve had in ages.

hich is the lesser of two evils? - falling into bed, exhausted, only to lie there, staring at the ceiling, longing for sleep that never comes? Or waking up in the morning, feeling like you haven’t slept at all? No need to choose – they’re both torture; but, having trouble sleeping doesn’t automatically mean you have a medical condition; and never being able to clock a full eight hours doesn’t automatically mean you have trouble sleeping (more on that bombshell later). Getting a good night’s rest could be as simple as tweaking your routine or modifying your environment.

SLEEPING ON BABY TIME

If you’re a new parent, that may sound like an impossible to wish. That’s because newborns have not yet produced the sleep hormone melatonin. This means they have no sleep-wake pattern, explains Rae. For the first six weeks or so, she says the old adage, “sleep when the baby sleeps” holds true. “It’s not ideal, but it’s a matter of survival.” Once your sleep habits are finally back under your control, these factors will help you secure a good night’s rest.

FIND YOUR NUMBER Myth: Everyone needs eight hours’ sleep. “The average person may need eight hours, but you may not need eight hours,” says Rae. She says the

GET COMFY

GET THE TEMPERATURE RIGHT “If a body is too hot, it won’t sleep,” says Rae. Your move: She recommends breathable bedding and having three options – one for summer, one for winter and one for transitional seasons. If you have an aircon, 19-21˚C is the sweet spot.

The best type of mattress or pillow is whatever’s comfortable for you Your move: Don’t shop online – go to the store and try before you buy.

SLEEP recommendation is that adults need seven to nine hours – however, some may need as few as six hours and others as many as 10. Your move: Next time you’re on leave, wait until your third or fourth day, when you’re feeling rested, then see how long you sleep with no alarm. “That will almost certainly be your sleep need.”

Want to improve the quality and quantity of your sleep?

SLEEP SET THE LIGHTING

DON’T GET OBSESSED WITH ROUTINE Yes, a routine can be good, but it can also be damaging if you become obsessed with it, cautions Rae.

Your move: You should never feel that if you don’t have something – whether that’s your ritualistic cup of herbal tea or your full seven hours – then you’re not going to have a good sleep. Life happens and that’s ok.

You go through four or five of these cycles a night – each takes 90-100 minutes.

WIND DOWN

Humans are wired to sleep better when it’s dark. That being said, if you feel insecure in the dark, anxiety and alertness will override the benefits of darkness and prevent you from slipping into a deep sleep. Your move: Keep a light on in the passage and leave your door open so it can softly illuminate your room without being too bright. If you sleep better in darkness, invest in blackout curtains or blinds.

“You can’t work until 11 pm, put your laptop off and expect to have a good sleep,” says Rae. Your move: Allow at least an hour or two between finishing work, exercising or eating and attempting to sleep. This should include decompression time to process your day, followed by chill time, where you permit yourself time to switch off. And guess what? Watching series or mindlessly scrolling social media are totally fine – just use a blue light filter.

Sometimes even though you have covered the bedroom environment you may still need some help winding down. Sleep meditation is a practice that can help you fall asleep and stay asleep for longer. When we get into bed with our to-do lists still circling through our minds, sleep meditation gives our mental function a rest, calming the

STILL STRUGGLING TO CATCH SOME ZZZZ’S

Source: Dr Dale Rae Pop into your nearest store to chat to one of their expert consultants about supporting your unique needs the natural way. Prefer to speak to someone from the comfort and privacy of your home? Scan the QR code to book a complimentary 20-minute consult online.

Anatomy of a Sleep Cycle

Stage 1: Very light – you feel like you’re awake but you’re actually asleep and you wake up easily. Accounts for 5% of healthy sleep. Stage 2: Slightly deeper. Accounts for 50% of healthy sleep.

Stage 3: Deep, and an important stage where you do repair and recovery work and, experts suspect, memory work as well. Very hard to wake up from. Accounts for 20% of healthy sleep. REM: Your brain is very active but your body is immobilised. This is when experts think most of our dreaming occurs. Accounts for 25% of healthy sleep. nervous system of the body and creating the conditions for deep, natural sleep. Calming the mind after a busy day isn’t easy but the research is clear: mindfulness and sleep meditation can really help. Research shows that taking a hot bath 90-minutes before bedtime can help 1.5 hours In order to have a consistent sleep pattern, your bedtime, wake-up time and sleep duration in a week should have no more than 1.5 hours’ variation between the earliest and latest.

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ONLINE Newborn sleep Course Visit www.bravelittlebaby.com or follow them @bravelittlebaby ONE LUCKY READER CAN WIN A NEWBORN SLEEP COURSE, SUPPORT 1:1 CALL AND ROUTINE BUNDLE TO THE VALUE OF

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SLEEP you fall asleep a little faster. Add 5-10 drops of your favourite lavender essential oil to your tub and close the door so the vapours don’t escape. Soak for at least 10 minutes, relaxing and breathingOccasionally,deeply.even your well-workedout, calm, comfortable body may wish for a little extra sleep promotion through supplementation – try natural remedies such as valerian, magnesium, or a cup of chamomile tea. We have put together a few of our favourite sleep aids, refer to our product pages.

The prize is valid for 6 months. The winner will be randomly selected & have 48 hours to claim their prize, in the event the prize is unclaimed, a redraw will take place. The prize is non-refundable, non-transferable and cannot be exchanged for cash. The winner will be contacted via the contact details supplied by the entrant. By signing up for any competition, you agree to receive the Absolute Mama newsletter.

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How to be mindful & create healthy sleep from 0-4 months. Feel Empowered and less anxious! MAMA & BRAVE LITTLE BABY

To enter, send us your full name, address and telephone number with BRAVE LITTLE BABY in the subject line to: win@absolutemama.co.za before 15 October 2022. T’s & C’s apply. covered in the course about sleep and how it works a soothing sleep environment how to calm your fussy baby and deal with his/her witching hour gentle techniques to get your baby settled for sleep in his/her own sleep space FAQ section - on naps, day-care, holidays etc. R1 549!

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Zanda and Lindi from Brave Little Baby have drawn knowledge from trusted and tested sources and put together an online newborn course to help moms figure out their simple truth about newborn baby sleep. They believe that when you feel prepared, you feel empowered. When you know what’s normal, it’s easier to go with the changes - and in the newborn baby phase, there is so much! This course was designed by moms with newborn moms in mind. It includes 15+ Masterclasses, to watch in your own time in short understandable video clips. They’ve added a downloadable guide to work from as well as checklists and prompts as you go along. There is also FAQ content that keeps growing as moms have more questions! They also have a Facebook support group where moms can ask their questions, and support and encourage one another. It’s perfect for expectant moms and moms with babies from 0-4 months.

Tel: (012) 546 8937 | www.immunadue.co.za Applicant: Starchoice Marketing, (Pty) Ltd, 429 Dekgras Street, Silvertondale, Pretoria, South Africa. Available at most pharmacies, Dis-Chem, Clicks, health shops and Takealot. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Western Herbal Medicine switchfullpotential MAY HELP: • Relieve stress and anxiety • Support long-term mental health • Improve mood • Concentration, focus and memory • Reduce fatigue • Improve brain function PhosphatidylserineAshwagandha Ginkgo RhodiolaBilobaRosea IMMUNADUE supports the immune system and improves general well-being Follow the QR code for full details on the ingredients and prescribing information. IMMUNADUE has been a leading provider of natural health products for the past 18 years. IMMUNADUE: Overall well-being for the entire family Alfalfa Cholesterol= African Wild Potato =Immune Booster Barley Green Antioxidant= Sutherlandiafrutescens=DiabetesBilberry = Antioxidants Cat’s Claw =Arthritis & osteoporosis

A premium mattress that takes the hassle out of choosing a bed. If you’re not sure what firmness level works best for you, no need to worry, you can change it in the comfort of your own home. From SloomR7000

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Capsules which can assist you in an improved faster and deeper natural sleeping pattern. The CBD maximises the “Entourage Effect” of the active ingredients in this product. Zero THC included. 30 capsules for R489,95 Biomedcan

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64 SLEEP AIDS absolute mama | ISSUE 13 If you’re searching for a natural sleep aid to put an end to your insomnia, look no further, here are some of our favourites. GEAR UP FOR sleep

The result of hours passionof and painstaking attention to detail, this woven Lattice throw is like a hug of luxury. Regulates temperature.body TheR1395Cotton

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1MagnesiumWellness

A highly bio-available form of chelated magnesium to assist in preparing the body and mind for sleep. 60 tablets for R209,95 Wellness Warehouse

A natural Chinese herbal remedy used to assist in treating and managing stressrelated insomnia and anxiety. 60 capsules for R184,95 Wellness Warehouse Chinaherb Calm Shen

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65absolute mama | ISSUE 13 SLEEP AIDS GO2 Sleep Inhaler Stick 12 The stick will help promote your quality of sleep, giving you a deeper and better sleep. 1ml for Retailbox.co.zaR80 Wellness Sleep Aid 7 10 A herbal remedy to assist in the treatment of insomnia, stress, anxiety, and restlessness. Contains certified organic herbs. 50ml for WellnessR89,95Warehouse A soothing, relaxing, stress-relieving rooibos and chamomile tea blend with a refreshing lemon flavour. Naturally caffeine- and kilojoule-free, delicious hot or cold. 20 bags for carmientea.co.zaR47,00 A blend of lavender, bergamot, sweet marjoram and vetiver which can provide a perfect sedative effect. 10ml for SOiL.co.zaR145 soil Sleep Blend

has been a pioneer in wearable sleep tracking, automatically tracking your sleep stages and duration each night and providing a sleep score, among other features. The latest devices allow Fitbit Premium members to get a detailed Sleep Profile, showing their sleep patterns, behaviour, and quality. R3 Incredible999 Connecton 6 1498 LMC LEMON, CHAMOMILE & LAVENDER ROOIBOS TEA Fitbit Charge 5 Good Health Deep Sleep Capsules Contains a plant-derived extract of 5HTP to provide the precursor to serotonin, the body’s natural sleep inducer. Suitable for regular use during times of stress and nervous tension. 30 capsules for R469,95 Wellness Warehouse Calms your restless mind providing natural relief from sleepunwantedstresschestnutRescueFlowerthoughts.bysleeplessnessoccasionalcausedstressandrepetitiveThe5BachRemediesinRemedyandwhitehelpremoveandrepeatedthoughtssothatcomesnaturally. 10ml for WellnessR214,95Warehouse Premium memory foam chips allow you to personalise your sleep position by adjusting to the preferred height. The luxurious zipped cover protects the pillow and provides soft comfort. SloomR600 PILLOWSLOOM SOiL DIFFUSERULTRASONIC An ultrasonic diffuser which disperses essential oils into the air via a fine mist. SOiL.co.zaR600 Bach 11NightRescueDrops 13

66 HORMONE HEALTH absolute mama | ISSUE 13

Weight gain, high blood pressure, diabetes, heart disease, insomnia and lethargy… cortisol levels have a far-reaching and lasting impact on our health. We spoke with Dr Leila Sadien, one of South Africa’s pioneering integrative medical doctors, to explore healthy and natural ways to manage the stress hormone.

REGULATING THE FLIGHT

BY CELESTE STRYDOM OR HORMONE,

absolute mama | ISSUE 13 HORMONE HEALTH

NATURALLY 67 cortisol

FIGHT

• Higher blood

• Blood

WHAT IS CORTISOL?

• Coffee/caffeine worsens adrenal burnout; while it helps to feel more awake at the moment, it heightens the effect of burnout in the long run. Try using a natural tonic instead and swap the coffee routine for chai, mesquite or even herbal tea.

The adrenal glands also release cortisol, and this glucocorticoid hormone helps maintain normal sugar levels in the bloodstream and blood pressure … potentially helping sustain us while we are fighting/running from the lion. Still, it doesn’t help much when facing the taxman.

Cortisol is involved in the regulation of:

• Start a journal where you begin to practice automatic writing. So, no full stops, no commas… just simply allowing words to flow out of you at least once a day. This encourages a more profound expression from the heart and out of the mind.

• Your doctor may prescribe pharmaceutical medicines to support adrenal dysfunction and stress or burnout. These should ideally be prescribed over a short course and not ongoing chronically, as the idea is to provide transformative healing within the adrenal axis instead of simply symptom relief for a time.

Dr Sadien recommends: “If you are concerned that stress may be causing symptoms of burnout, there are several lifestyle shifts that can be made before seeing a doctor or health practitioner. This is a simple program I advise for my patients, but you may tailor it to your resources and needs.”

Prolonged excess cortisol can cause: bone density pressure sugar imbalances

DYSFUNCTION Cortisol is essential for body function, but Dr Sadien explains that prolonged excess cortisol and low cortisol should Dr Leila Sadien, Tegan Smith Photography

• Healthy choices can set your body up for low-stress success. The best way to make a lasting, positive change is to do it little by little. Slow and steady wins the race be of equal concern.

68 HORMONE HEALTH absolute mama | ISSUE 13

• Decreased

• Water retention • Increased abdominal fat • Insulin release • Inflammatory response

• Develop one regular nourishing exercise routine, or what we call Yin movements. This could be simple stretching, free dancing, yoga or tai chi. Be guided by what brings you joy.

The adrenal glands are the organs responsible for releasing hormones when we experience a stressful event/ perceived threat. In nature, this may have been a lion attacking; in modern life more likely a call from SARS. Through its release of adrenalin, we experience fight or flight symptoms.

• Glucose metabolism • Blood pressure • Immune function

• Practice deep breathing from the diaphragm and belly instead of the chest every morning. Once you have mastered the Yogi breath, you can progress to other slightly more complex stress-relieving breathing techniques or Prana Yama.

• If your integrative GP can’t assist, visit a life coach who can help you make smarter choices regarding living a less stressful lifestyle. You don’t have to suffer through this and don’t have to do this alone.

• Become conscious of everything you ingest, from food choices to detergents and skin care products. Read labels, and know what you are taking in. And then begin to move closer toward real foods and avoid chemicals, additives and preservatives. Only you know how far you can go with this. Visit an integrative nutritionist or naturopath if you feel this assistance could help.

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MANAGING CORTISOL

Thank you to Dr Leila Sadien, a shamanic practitioner, medical intuitive and aesthetic doctor.

• Suppressed thyroid function • SymptomsTiredness of low cortisol can include: • Burnout- feeling fatigued or waking feeling unrefreshed • Salt cravings • Low blood sugar and pressure • Increased inflammation and pain • Increase in infections • Anxiety and depression • Poor memory CAUSES

70 absolute mama | ISSUE 13 HORMONE HEALTH

Founder and director of Renascent Health in Cape Town, a multidisciplinary practice focused on holistic optimisation of physical, emotional, mental and aesthetic wellbeing. From this practice, Dr Leila runs a program called the Wonder Weight Journey, which addresses weight management holistically and integratively. Dr Leila also facilitates transformative shamanic processes aimed at Personal Ascension and Unlocking Intuitive Potential. OF DYSREGULATED

Many underlying issues can lead to cortisol dysregulation. If not directly related to a disease of the endocrine system, or medication side effects, an excess of cortisol results from excessive stress for an extended period. Reduced Cortisol is more common, however, and is postulated to be a result of ongoing stress and eventual adrenal burnout. It can also manifest as a result of poor lifestyle choices and nutrient deficiency, says Dr Sadien.

CORTISOL LEVELS

Treatment of either of these dysfunctions involves an integrated medical assessment and exclusion of any disease-causing factors before assuming it is simply stress-related. Suppose the client is proven to have a dysregulated stress response. In that case, a personalised treatment plan involves lifestyle adjustments, optimising diet choices, appropriate prescription of stress-supporting nutriceuticals and potentially a short course of cortisol and other hormone replacement treatment.

72 GLYPHOSATE TOXICITY absolute mama | ISSUE 13 Since its introduction as a broad-spectrum herbicide and desiccant, glyphosate has grown to be the herbicide that is most commonly and intensively used worldwide. BY NABILA MAYET-CASSIM IS THE WORLD’S MOST POPULAR HERBICIDE? HOWtoxic

absolute mama | ISSUE 13 GLYPHOSATE TOXICITY 73

Glyphosate is used extensively in South Africa under the brand name Roundup and by the Department of Environment, Forestry and Fisheries to control alien invasive water weeds. The safety of glyphosate has been under scrutiny recently despite its widespread use, particularly since the World Health Organization’s scientific body determined that it is “probably carcinogenic” to people. Given its frequent usage, this was hardly a warm declaration; however, others suggest there’s no link between cancer and glyphosate. It’s a controversial topic. Originally developed in 1970 by a chemist at US agri-giant Monsanto to control weeds in crop fields, the farmers quickly adopted it, especially after Monsanto introduced new “Glyphosate is sprayed on to all grain crops that we consume as well as on to the food of the animals we eat. Glyphosate bio accumulates. Cooking does not kill glyphosate”, one researcher said. Chicken, pork, beef and lamb all contain glyphosate, the exception being meat from regeneratively farmed animals. According to them, it can be found “in every loaf of bread sold in every shop in this country” as well as “in all processed foods, tinned foods, and ready-made meals... consumed by the vast majority of people every day.” As this chemical is now present in so many foods, more and more South Africans are beginning to question what effect it may be having on their health. Check out Eureka Mills recipes in our recipe section.

WHAT IS GLYPHOSATE?

74 GLYPHOSATE TOXICITY absolute mama | ISSUE 13

genetically manipulated and glyphosate-resistant “Roundup Ready” crops, allowing farmers to kill weeds without killing their crops. Experts say that glyphosate alters the morphology of plants’ reproductive systems, which has wide-ranging effects on pollinator species, forage animals, and humans. This active ingredient prevents a specific enzyme pathway that is required for plants and some microorganisms to survive, as well as certain proteins that are crucial for plant growth. The agrichemical industry argues that without the usage of pesticides and herbicides, the world’s population could not sustain itself; however, the opposition cautions that if we do not switch back to more natural agricultural practices, our human health would be put at greater risk. Thousands of people disagree with the manufacturers’ claims that glyphosate has undergone extensive safety testing.

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The degree of risk is a topic of disagreement among scientists. Reports show conflicting results. Understanding the effects of scientific disagreements about the glyphosate carcinogenicity classification is crucial to protecting humanWheathealth.supplier, Eureka Mills offers consumers some relief. Nico Steyn from Eureka Mills says, “The wheat that we mill, which is grown in the

What do the professionalsmedicaladvise?

It is less hazardous, according to experts than table salt; however, the risk over a long term may be a concern.

The effects of glyphosate on health and immunity are many. Studies have shown that glyphosate affects the bacteria in the human gut (which recent trends in medicine have led to researchers realising is the foundation of our health), preventing them from producing amino acids necessary for human health and promoting growth of pathogens. Known to be a toxic endocrine disruptor, it is also associated with cancer development. Other risks that have been brought up are liver and kidney damage, reproductive and developmental issues. Additionally, herbicides such as glyphosate have triggered the loss of biodiversity, making ecosystems more vulnerable to pollution and climate change.Youdon’t need to worry too much about short-term glyphosate exposure.

• Whenever possible, buy nonGMO, organic food or, for the most heavily sprayed crops, such as berries (and many other fruits with peels that we consume), leafy greens, potatoes, and celery, prioritise purchasing organic.

• Ensure a good intake of antioxidants, taking probiotics and/or eating fermented foods regularly, and using herbs and lifestyle changes to support liver health so your body’s natural detoxification processes can help get glyphosate out of your system. Southern Cape Region of the Western Cape, is NOT sprayed with Roundup during the growing phase or when harvesting.” He backs this up by adding; “Eureka test its flour regularly for glyphosate residue to validate this statement”. According to them, farmers in the area have adopted a method of farming called ‘Conservation Farming’ which is a “contemporary approach to working the land.” This method of farming allows for the reduced need for herbicides and pesticides like glyphosate or Roundup.

IS IT HARMFUL OR BENEFICIAL?

Dr Aneesa Moolla says, “Unfortunately, most of our fruit and vegetables have been exposed to glyphosate.” She provides the following tips:

“I often encourage people to eat them because they’re an excellent source of B vitamins and minerals such as iron and potassium”, says registered dietician ShanaMushroomsTerhart. are a great source of antioxidants, which help to protect the body and boost the immune system.

Researchers have found that white button mushrooms have about 12 times more ergothioneine than wheat germ and 4 times more than chicken liver – foods that were previously considered to be the best sources of ergothioneine.

78 MUSHROOMS absolute mama | ISSUE 13 Mushrooms come in all shapes and sizes and are packed full of vitamins, minerals, and fibre... and they taste delicious too! Join us as we explore the many benefits of the mighty mushroom.

PROVIDE AN ALTERNATIVE SOURCE OF VITAMIN D

BY ELANA BOTHA

YOUR FUNG-GUIDE TO THE BENEFITS OF mushrooms he cultivation of mushrooms for human consumption goes as far back as the year 600 AD in Asia and our ancestors were certainly on to something! Mushrooms are not only incredibly nourishing and beneficial to our diets, they are also great for the planet and are an easily available meat alternative. We chatted to the experts about the benefits of mushrooms.

In the past we would have received most of the Vitamin D that our body needs from the sun; but as we spend

MUSHROOMS ARE A SUPERFOOD Nutritional benefits may vary depending on the type of mushroom, but overall mushrooms are rich in fibre, vitamins and minerals. They are gluten-free, cholesterol-free, fat-free, low in kilojoules and sodium and they are easy to incorporate into any meal plan.

79 MUSHROOMS absolute mama | ISSUE 13

Ergothioneine (ERG) is an unusual thio-histidine betaine amino acid that has potent antioxidant activities. It is synthesised by a variety of microbes, especially fungi (including in mushroom fruiting bodies) and actinobacteria but is not synthesised by plants and animals who acquire it via the soil and their diet, respectively.

Ergothioneine (ERG)

80 MUSHROOMS absolute mama | ISSUE 13 more and more time indoors working and we cover ourselves up with clothing in winter or sunscreen in summer, more of us are becoming vitamin D deficient than ever before. Mushrooms produce vitamin D when exposed to ultraviolet light, making them the only plant source of this powerful nutrient. Vitamin D not only promotes healthy bones by helping our bodies absorb calcium and phosphorus, but research has shown

The SourceNutrition Mushrooms:

Umami-rich mushrooms are delicious and flavoursome, but did you know they have nutrients that can help you lose weight, fight cancer and boost your body’s immunity?

3. In 2006 it was proven that mushroom extracts can reduce breast cancer. Subsequent research quantified and documented that an average consumption of 10g of mushrooms per day (that’s equal to one white button mushroom!) can reduce the chances of breast cancer by more than half. South African Mushroom

2. The selenium, alpha- and beta-glucan content found in mushrooms can boost the immune function and help your body fight against infections.

An initiative of the

Farmers’SAMFA@freshmushroomssaFreshMushroomsSAAssociationDeliciousMushroom Recipes www.mushroominfo.co.za

1. Mushrooms are low in calories and help to burn fat by regulating metabolism in your body.

GOOD FOR THE PLANET

Mushrooms have been used for the treatment and prevention of various ailments for thousands of years. Some of the important B vitamins in mushrooms, such as B9 (folate), are essential for pregnant women. Shana Terhart notes, “A folate intake in pregnant women can reduce the risk of serious birth defects such as neural tube defects and a cleft palate.” With over 2000 species of edible or medicinal mushrooms now identified, there is much research being done on the medicinal value of mushrooms. There are indications that certain varieties of mushrooms play a role in the prevention of many age-associated diseases such as Alzheimer’s and Parkinson’s and there is even research to show that mushrooms seem to help lower the risk of gout. It is important to note however, that not all mushrooms are edible, and it is advised always to consult a mushroom specialist or health practitioner before ingesting any foraged mushroom, whether for culinary or medicinal purposes.

82 MUSHROOMS absolute mama | ISSUE 13 that it may also lower the risk of diseases such as certain types of cancer.

AN EXCELLENT MEAT ALTERNATIVE

Mushrooms are one of the best plant-based sources of protein. White button mushrooms contain 3g of protein per 100g, which may not seem significant until we see that the protein in mushrooms comes from lectin which is the miracle worker of the body. Lectin proteins stimulate insulin production which helps to control glucose levels and they also offer great benefits to our gut health by preventing pathogenic bacteria from adhering to the gut wall. If you don’t want to give up all animal products completely, mushrooms are still a great way to bulk up a meal. They can also be used as a meat substitute due to their meaty texture. Some of your favourite meals can be made with a mix of equal parts meat and fresh mushrooms, so you can decrease the number of animal products you are using without losing any nutritional value.

WIDELY USED FOR MEDICINAL PURPOSES

Mushrooms are not only good for you but for the Earth too! Mushrooms can restore the soil as they grow and are one of the most sustainably grown foods because they require very little energy and water to grow. Therefore, make sure to add the Mushroom to every invite list – not only is it incredibly beneficial to you and the planet, but it’s also just a “Fun-Guy” to have around!

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84 FITNESS absolute mama | ISSUE 13

mom of 2, and a friend of Ignite Fitness, Carla West, shares her Top Postpartum Fitness Tips. With 2 pregnancies and births, Carla is your go-to when it comes to building your village. “I can’t explain enough how every pregnancy and every birth is so different. You must consider what shape you were in pre-pregnancy and during your pregnancy to establish your postpartum fitness goals,” she adds. Be realistic. If you thought you were setting realistic goals pre-pregnancy, lower your Postpartumexpectations.isnot linear.

Becoming a mom is life-changing and comes with many challenges. One of those challenges is accepting and adapting to your new body. Feeling a little softer in some areas? Your favourite jeans don’t quite sit the way they did? Yep. It’s important to remember that you are not the person you were 9 months ago, and it’s fair to say that your body isn’t either.

BY JANA LEONARD AND KERRY-ANNE MATHIESON

CELEBRATE YOUR POSTPARTUM BODY

New babyNew body otherhood calls for us oure-learn-and-to-celebratetopostpartumbodies in a way that benefits our physical and mental health, and Ignite Fitness is here for it “We really care about your health, mental health, and happiness. We aren’t afraid to push the envelope with the topics we talk about, from mental health and postpartum bodies to period poverty; we’re here for it all”, says KerryAnne Mathieson, Head of Marketing at Ignite Fitness. Every day hundreds of people find their solace on the gym floor, a safe space for all genders, creeds and cultures’ “we’re proud of the space we provide”, she adds. “Ignite has, since conception, emphasised the benefits of Group Exercise for all members. We’ve found that in a post-covid world, people want to work out together and just like it takes a village to raise a child, you also need your village when it comes to training and getting back in the game - we are your TRIBE!” she explains. Our Arena classes vary between 45 min and 1 hour, and you can expect full-on nightclub-style vibes with epic lighting and banging tunes to help motivate you through the class - no nursery rhymes over here!” laughs Kerry-Anne. Prenatal and Postpartum trainer,

85absolute mama | ISSUE 13 FITNESS Every day hundreds of people find their solace on the gym floor, a safe space for all genders, creeds and cultures’ “we’re proud of the space we provide” FOLLOW CARLA @CARLA_WEST Carla TrainerPostpartumPrenatalWest,and

Eat when you can, don’t skip meals and stuff your face when you get a chance.

Your hormones are still fluctuating by the day, week, and month which will directly impact your energy, hunger cues and training recovery. Your child will have bad nights, get sick, and start teething, and that will impact your training intensity, frequency and consistency as well. That takes me into tip number 2. Consistency is key. As much as we would love to go back to training postpartum like we did pre-kids, your time will not be yours anymore, and things will always pop up. 20min 3 times a week will give you more results than a 2h workout every second week.

Meal prep is key, and having healthy snacks to grab with one hand is essential as well. Have a huge water bottle filled and at hand at all times - inside the gym, at home, next to the rocking chair. Always! Include your kids. Babies growing daily is the best form of training overload you can have. Instead of increasing your weights in the gym weekly, just pick up your baby, squat with your baby, chest press etc., there are so many workouts you can do, and they LOVE it. At any age. Stop the mom guilt. Some days the gym is my break. I don’t want to train at home where I will be interrupted by someone that thinks it’s a game, someone that needs a feed or a snack, I want to go to the gym to have my space, take time for myself and have some time where I feel like a normal part of society where no one needs me. DO NOT FEEL GUILTY FOR TAKING CARE OF YOURSELF. Happy mom, happy baby. Lastly, underestimatedon’t weight training. These babies gain weight overnight, and my biggest advice to any pregnant mom would be to get as strong as Startingpossible.mayfeel like an incredibly daunting task, but in the end, that is your first step to a new mama to your new baby! Go on, go forth and conquer because you are so much more than just a mama!

2 3 5 6 7 8 49 Join the Tribe Get a Guest Pass and check out their packages by visiting www.ignitefitness.com

86 FITNESS absolute mama | ISSUE 13

Time flies. You will keep saying next Monday until your child sleeps through, which might take years. Start with little effort every day rather than postponing until ‘one day’. Postpartum training is also 24/7. That strong core you want will get there from daily belly breathing and core engagement. Not your express abs class once a week. Activate your core with every movement that you are doing, bouncing your baby to sleep. Make it a lifestyle!

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88 RECIPES absolute mama | ISSUE 13 For the love of Break bread with your loved ones with this celebration of artisan bakes made with Eureka Mills Stoneground flours. CARBS With this recipe you can decide what toppings work best for you. It is always nice to add some lemon zest for flavour.extra

89absolute mama | ISSUE 13 RECIPES

INGREDIENTS

1. Preheat the oven to 180 °C. Grease a baking tray with oil.

Rosemary, Garlic/Feta and Olive Focaccia

6. Place them on a baking tray and rub the tops with a little water.

2½ cups lukewarm water ½ cup canola oil 1 tsp fine salt 1 kg

60 g Eureka Mills Whole Meal Flour 12 g salt 2 tbsp fresh rosemary 1 tsp flaky salt 2 tsp crushed garlic 5 tbsp olive oil 10 g yeast METHOD 1. Dissolve the yeast in 400g of warm water and wait about 5 minutes.

4. Fold the dough for about 8 minutes to combine the salt and olive oil into the dough until soft and smooth.

7. Leave to rise for 30-45 minutes. Bake on the middle shelf of the oven for 1 hour. Serve with some fresh olive oil on the side!

10. Place the focaccia in the oven and bake for 25 minutes checking after 15 minutes or until golden brown.

5. Rub some olive oil over the dough. Cover the dough with a damp cloth and leave it in a warm place for 30 minutes.

8. Using your fingertips coax and stretch the dough to cover the bottom of the pan; it may not reach all the way to the edges. Cover with a damp cloth and let it rise for 20

11. Using a spatula, remove the bread from the baking sheet and place it on a cooling rack to cool slightly. Focaccia is best eaten when warm, but it is also perfectly fine at room temperature. 10g or molasses Eureka Rye

9. When the focaccia has puffed up a little in the pan, sprinkle the rosemary evenly over the surface. Using your fingertips, dimple the surface of the focaccia all over. Drizzle the garlic and 2 tbsp olive oil over the surface. Sprinkle the loaf with 3 pinches of flaky salt.

4. Add the flour, one cup at a time, stirring until it all ‘sticks’ together. Rye bread has a wonderful earthy flavour. Its chewy texture lends itself to a good dollop of cream cheese or serve with your choice of cured meat and pickles.

450 g Eureka Mills White Bread Flour 400 – 430 g of lukewarm water

5. Dust your hands with flour and knead the dough; divide it in half and form each into a roughly round shape.

Focaccia is a type of Italian yeast bread baked in flat sheet pans, flavoured with olive oil and traditionally topped with herbs. minutes in a warm place.

2. In a medium size mixing bowl, combine the Eureka White Bread and Whole Meal flour. Add the yeast mixture in 1/2. Pulse until a rough ball of dough forms, moist but not too sticky.

four

7. Punch down. After 30 minutes gently fold the dough from side to side to let some air out. (Only fold once on each side!)

6. While waiting for the dough to rise preheat the oven to 190 °C. Cover the bottom of your flat sheet baking pan with baking paper.

instant dry yeast sachet ½ cup sugar, fructose

METHOD

3. Add oil and salt, then stir.

Mills Pure

100% Pure Rye Bread INGREDIENTS 2 x

3. Let the dough rest for 10 minutes. Add the 12g salt and 2 tbsp olive oil.

2. Place the yeast, sugar or fructose and water in a large shallow bowl or mixer. Leave for 5-10 minutes until foamy (allowing the yeast to start rising).

3. Pour the mixture into the tin and bake for 45 minutes or until a skewer comes out clean.

One of the many great things about carrots is, that they are the richest source of beta-carotene, which converts to vitamin A in the body. Vitamin A is essential for tissue growth and repair, thyroid function, and iron mobilisation.

5. For the frosting beat together all the butter, cream cheese, icing sugar, vanilla and orange zest and decorate the top of your carrot cake.

4. Remove the cake from the oven and leave it to cool slightly in the tin before removing and transferring it to a wire rack to cool completely.

90 RECIPES absolute mama | ISSUE 13 Carrot Cake INGREDIENTS 175 g light, soft brown sugar 3 eggs 1 tsp vanilla essence 110 g chopped walnuts 225 g grated carrots 100 g raisins 175 g Eureka Mills Stoneground Whole Meal Flour/White Bread 1Flourtsp baking soda 1 tsp baking powder 1 tsp ground cinnamon ½ tsp ground ginger ¼ tsp ground nutmeg 3 g 175saltml extra virgin olive oil Icing Ingredients 75 g soft cream cheese 50 g softened butter ½ tsp vanilla essence 1 orange; use only the grated zest 110 g icing sugar This carrot cake is loaded with essential minerals and nutrients, and it is probably the best carrot cake you will ever have.

METHOD 1. Preheat the oven to 180 °C. Grease and line a 20 cm round cake tin.

2. Beat the oil, sugar, eggs and vanilla thoroughly. Add carrots, walnuts, raisins, and the rest of the dry ingredients and beat well.

CH OC OH L TEV TM www.novachocolate.co.za For sales enquiries gemae@novachocolate.co.za

3. Squeeze any liquid out of the cucumber and add to the yoghurt mixture.

Scrumptious

SEAFOODGreekStyleTunaBurgerswithTzatziki

INGREDIENTS

170g of MSC-certified light meat tuna chunks in brine 400g tin of chickpeas in brine 2-3 sprigs of parsley, finely chopped 50ml breadcrumbs salt and pepper coconut oil, for frying sliced tomato, sliced red onion, and gem lettuce, for serving 4 sesame seed buns, halved and lightly toasted For the tzatziki: 250ml Greek yoghurt 1/4 of an English cucumber, grated a clove of garlic, crushed olive oil 3 sprigs of dill salt and pepper

try

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Get creative in the kitchen and these delicious sustainable seafood recipes

5. Drain he chickpeas and place them in a mixing bowl. Use a fork to mash them into a rough paste. 6. Drain the tuna and add to the mashed chickpeas along with the chopped parsley, breadcrumbs and salt and pepper. Stir to combine and shape into patties.

4. Pick off fronds of dill and stir them into the yoghurt. Season with pepper and salt if required and refrigerate the tzatziki until ready to serve.

9. Once golden and crispy, drain the patties on a kitchen towel and sprinkle over some sea salt.

Prep Time 30 mins Cooking Time 15 mins Serves 4

METHOD 1. Salt the grated cucumber and leave for 10 minutes.

7. Arrange the patties on a lined baking sheet and refrigerate for an hour. Recipe by Georgia East 8. Remove the patties from the fridge. Heat up about 2cm depth of coconut oil in a large frying pan. Carefully place each patty into the hot oil, taking care not to crowd the pan. The patties should only require a few minutes on each side to brown.

2. Zest and juice the lemon. Combine the lemon zest and 10ml of lemon juice with the yoghurt, garlic and 10ml of olive oil.

10. Assemble each bun with crisp lettuce, sliced tomato, red onion, and lashings of tzatziki and serve immediately.

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4. Line a baking sheet with greaseproof paper and set aside. Using clean hands, take roughly two heaped tablespoons of the mixture and roll it into a ball that can fit within the palm of your hand. Flatten the ball into a patty, pressing in the mixture firmly.

For the fish cakes: 800g MSC-certified hake fillets 500ml milk 2 cloves of garlic, crushed 1 bay leaf 3-4 large potatoes, peeled, boiled, mashed and chilled 1 egg, beaten 1 small onion or 2 shallots, finely chopped and excess liquid drained 2-3 sprigs of fresh parsley, finely chopped 2-3 sprigs of fresh chives, finely 1choppedlargelemon, zested 250ml plain flour coarse ground sea salt and black coconutpepper or any other neutrally flavoured oil, for frying lemon wedges, for serving For the tartare sauce: 300ml good quality mayonnaise 4-6 gherkins, finely chopped 7-8 capers, finely chopped 2 sprigs of fresh parsley, finely chopped 2 Tbsp lemon juice coarse ground black pepper

INGREDIENTS

METHOD 1. Pour the milk into a saucepan and add the hake fillets, garlic and bay leaf. 2. Poach the fish over medium heat for 8-10 minutes or until flaking. Carefully drain the hake, use a fork to flake the fish and set it aside to cool.

6. For the tartare sauce, combine all the ingredients together and chill until required.

Recipe by Georgia East 3. In a mixing bowl, combine the flaked hake, the mashed potatoes and the beaten egg. Add in the onion, herbs and lemon zest and use a wooden spoon to combine. Season the mixture with salt and pepper.

Prep Time 30 mins Cooking Time 15 mins Serves 4

7. Remove the fish cakes from the fridge. Heat up about 2cm depth of coconut oil in a large frying pan. Dust each fish cake with seasoned flour and carefully place it into the hot oil, taking care not to crowd the pan. The fish cakes should only require a few minutes on each side to brown. Once golden and crispy, drain the fish cakes on a kitchen towel and sprinkle over some sea salt. Serve immediately with the tartare sauce and extra lemon wedges.

94 RECIPES absolute mama | ISSUE 13 Hake ‘viskoekies’ (fish cakes)

5. Arrange each ‘viskoekie’ (fish cake) on the baking sheet and once done, refrigerate for 20-30 minutes.

95 RECIPES absolute mama | ISSUE 13 Salmon Pizza Recipe by Bart van Olphen

2 170 g tins of MSC-certified salmon, 1drainedmozzarella ball, sliced ½ cup (50 g) shaved Parmesan ½ bunch of basil, leaves only, roughly salttorn and pepper, to taste For the pesto 1 bunch of basil, leaves only 2 garlic cloves, peeled ½ cup (50 g) Parmesan ¼ cup (30 g) pine nuts ½ cup (100 ml) olive oil salt and pepper, to taste

43.

1. To make the pizza dough: Sift the flour on the kitchen counter and mix in the salt. Shape into a mound with your hands and form a well inside. Pour the tepid water and the olive oil into a separate bowl. Add the yeast and stir until it’s fully dissolved. Pour the yeast mixture into the well of the flour.

6. Spread a generous amount of pesto on the pizza base. Top with the salmon, mozzarella, and Parmesan. Slide the baking sheet into the oven and bake the pizza for 10 to 12 minutes, until crispy and done. Garnish with basil leaves and extra virgin olive oil and serve.

4. Place the dough on a floured work surface. Gently knock the air out of it with your hands and then roll it out with a rolling pin into a large pizza crust about ¼ inch (5mm) thick. Coat a baking sheet with oil or line it with parchment paper. Place the dough on it and push it to the sides so the entire sheet is covered. Set aside.

1 Tbsp olive oil, plus extra 1 Tbsp plus 1 tsp (15 g) active dry yeast

Preheat the oven to 220°C.

2 cups (250 g) flour 1 level teaspoon salt ½ cup (120 ml) lukewarm water

METHOD

2. Work the flour and yeast mixture together. Knead the dough for about 10 minutes until smooth and elastic. The longer you knead, the better. Shape the dough into a ball and leave it in a bowl, covered with a damp tea towel, to rise for 3 hours at room temperature. The volume should nearly double. Prep Time 30 mins Cooking Time 15 mins Serves

5. To make the pesto: Put the basil leaves, garlic, Parmesan, and pine nuts in a food processor. Coarsely grind before adding the olive oil in a slow trickle until it reaches the desired consistency. Season with salt and pepper.

ForINGREDIENTSthepizza

snack. Engage all your senses and lift your spirits with these delicious recipes. ClemenGoldHomemadeCITRUSY ® Fruit Gummies INGREDIENTS 4 ClemenGold® mandarins, peeled and squashed 1 Tbsp (15 ml) sugar 2 Tbsp (30 ml) water 2 Tbsp (30 ml) gelatine a silicone-shaped or domed mould METHOD 1. Place the mandarins,ClemenGold®sugarandwater into a small pot over medium heat. Use a masher to mash the fruit up as it warms. Bring to the boil then remove from the heat. 2. Allow to cool slightly then sprinkle the gelatine over the fruit. Blitz with a hand blender until smooth. Pour the liquid into a jug and pour it into the silicone moulds. 3. Place in the fridge for at least 2 hours to set. 4. Turn the gummies out and store them in the fridge in a container with a lid. Recipe by Crush Online A healthy alternative to sugary snacks. These fruit gummies are made with natural ClemenGold® juice and make the perfect lunchbox snack! Serves 30+ dependinggummiesonmould size Prep Time 10 mins Cooking Time 20 mins Difficulty Easy

At the turn of the season from Winter to Spring and Summer, everyone needs an extra Vitamin C boost.

Sunshine ClemenGold® Nature’s healthy alternative to run-of-the-mill on-the-go

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mandarins are

6. Add the clams and cover them with the lid.

8. Set aside, keeping the sauce warm but not hot. 9. Preheat the oven to 200°C. Place a large frying pan over high heat. Rub the monkfish tails with olive oil and season with salt, pepper and paprika. Brown the tails on each side for 5 minutes. Transfer the monkfish to an ovenproof serving dish and roast in the oven for a further 8 minutes or until the flesh is no longer translucent. Spoon the clam sauce over the monkfish and scatter over the remaining parsley. Serve Visitimmediately.clemengold.com for more recipes and join their journey @clemengold Prep Time 15 mins Cooking Time 20 mins Serves 4

3. Render the chorizo until crispy and add in the garlic.

Recipe by Georgia East Often maligned as “poor man’s crayfish”, monkfish is an affordable and delicious fish that holds up well to strong flavours. In this Spanish-inspired recipe, the monkfish is simply grilled and topped with a spicy sauce of chorizo, clams and ClemenGold® juice – with the citrus adding an appealing acidity to the dish.

5. Pour in the cream and season with salt and pepper.

2. Saute the onion over low to medium heat until translucent then add the chorizo.

4. Increase the heat and deglaze the pan with the wine and ClemenGold® juice.

Monkfish with ClemenGold®, Chorizo & Clams

INGREDIENTS 2 monkfish tails (about 600-800g in 500gOlivetotal)oilsmall clams or mussels 100g chorizo sausage, roughly diced 3 cloves of garlic, crushed 1 small onion or 2 shallots, finely 150mlchoppeddry white wine 60ml ClemenGold® juice 250ml cream A handful of fresh flat-leaf parsley, finely chopped 5ml Spanish smoked paprika Coarse ground salt and pepper Monkfish is MSC certified METHOD 1. Add a drop of olive oil to a heavybottomed frying pan with a lid.

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7. Steam the clams until open and stir half of the chopped parsley into the sauce.

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NATURAL rhythm

PRODUCTION

Ten of the best all-natural BY ROBYN ALEXANDER SVEN ALBERDING, TILLE DEL NEGRO GREG COX/ BUREAUX

bedrooms

PHOTOGRAPHS

Tip Decorative touches are essential in simple bedrooms but shouldn’t overwhelm or clutter the space. The metal light fitting used here is precisely the right scale, as is the group of simple vases on the built-in shelf behind the bed, which are by Mallorcan ceramicist Dora Good (www.doraceramics.com).

ombining an array of materials and textures that range from natural stone to wood, linen, bamboo, river pebbles and more, these bedrooms have one covetable key trait in common: an atmosphere of complete and total tranquillity.

SIMPLE PLEASURE

Tip Airy natural linen and netting – all in white –add much-needed elements of crisp coolness in a tropical setting. Anchor these with chunky, rough-hewn furnishings and finish with decor accents in natural tones to bring the colours of the landscape indoors.

Pure white walls, white ceilings and poured white Pandomo (pandomo.com.au) micro-cement flooring form an airy backdrop to the unpainted wood and natural textures that enliven this master bedroom. The fireplace assures flickering warmth during the winter months, adding yet another dimension to the romantic yet easy-going feel of the space. Tip Use decor elements to add playful and dramatic touches as required. Here, the vintage peacock chair and fourposter add personality to the room, while the sheepskins and ceramic pots on the mantelpiece provide extra tactility.

FINE ROMANCE

This poolside guest suite is located in an old outbuilding close to a renovated holiday home in Sóller, Mallorca, and features a sculptural built-in bed – topped with a tumble of cushions in a plethora of natural textiles – as well as a delightfully rustic (and barefoot-friendly) flooring finish that has been handmade by laying small river pebbles in concrete.

This enviable bedroom is situated in a holiday house near Vilanculos, Mozambique, called Casa Comprida – Portuguese for Long House. It’s right on the beach, with a traditional fronded jekka roof, and the homeowner asked the architects to create a way to suspend the very necessary night-time mosquito net from above, rather than having a four-poster bed so, they designed a delicate yet robust frame that cantilevers off the back of the headboard to support it.

TROPIC WONDER

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Layered textures make a simple space inviting, adding warmth without clutter. The natural river-pebble floor in this bedroom combines evocatively with the wooden ceiling beams and windows so typical of farm buildings, with the classic wooden stools and tactile linen throw on the bed adding further authenticity.

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The pared-back main bedroom in this Mediterranean holiday home is all about showcasing the textures of the stone wall uncovered during a recent update. An extra element of originality comes from the two stone hitching posts – originally used for tethering animals and discovered in the courtyard of the property during the renovation – that are set into the wall to hang and display clothing items and accessories.

Tip

HEART OF STONE

FARM STYLE

Tip Keep the focus on a feature wall by ensuring that everything else in the space is resolutely minimalist: avoid the temptation to add colour or anything beyond the essentials when it comes to decor. Here, a pair of standing lamps from IKEA (ikea.com) provides illumination and two slender floating shelves function as bedside pedestals.

A Swedish filmmaker and photographer’s Mallorca home is the manifestation of his dream of creating a house that was ‘very welcoming and with a warm, cosy feeling,’ he says. The architectural brief was to preserve the dwelling’s original farmhouse features, which have made for rustic yet comfortable spaces. In this bedroom, vintage linen combines with rustic wooden stools to create a traditional yet casual feel.

Situated at the end of the bedroom wing of a family home in Constantia, Cape Town, this master suite sports spectacular views of the garden, over the vineyards and the mountains beyond. Floor-to-ceiling glass sliding doors enable those views, while privacy is created with sliding cedar screens. From the garden, the bedroom appears to float, an impression enhanced by the planting where the floor meets the ground. Tip Elements of extreme simplicity – there is no added ceiling, with the off-shutter concrete roof left raw – combine with luxuriously ample curtaining here to create a space that feels comfortably sheltered yet also wide open to the natural world outside.

Proof positive that an all-natural bedroom can be highly sophisticated, this space combines a softly finished micro-cement floor with plenty of other natural materials – including wood, bamboo, jute and linen – to create real depth and subtle sensuality. The bedding and scatter cushions in tones of green, grey and blue add touches of freshness and a genuinely inviting feel.

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IN THE ABSTRACT

Tip Look out for vintage bamboo pieces such as this gorgeous wall hanging, which was found at a local flea market: its satiny patina, created by time and use, adds a unique and memorable touch to a pared-back scheme.

INSIDE OUT

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COUNTRY LIFE

DREAM CATCHER

Exquisite textiles are showcased throughout this home, located in hilly central Mallorca with almond trees, vineyards and a picturesque village nearby – but its owner’s love of the very best linen is nowhere better demonstrated than in this ethereal bedroom. Continuously collecting can be a very useful way to build beautifully layered spaces, it seems. ‘I always buy textiles,’ says the homeowner. ‘I don’t always know what I will do with them or where I’ll put them. I just buy what I love.’

The architect owner of this holiday home in a small village in South Africa consciously chose authentic details –no skirting boards or tiles were added in its renovation, for example – to retain and enhance its rural simplicity. As soon as the damaged interior plaster was stripped back, the original mud bricks used to build the walls were revealed, so these were simply bag-plastered and painted white to enhance their textured charm.

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Tip To recreate this look, try either Egyptian cotton or pure linen from the high-end Italian store tonesonly(www.societylimonta.com),Societyandineitherpurewhiteorsubtleofsandybeige.

Tip Painting the original timber floors and ceilings (as well as the walls) white has transformed this bedroom into a light and airy cocoon, perfect for breakfast in bed and summer-afternoon naps. Its furnished, rather than fitted, aesthetic further enhances the rural feel of the space.

Tip Naturals can look and feel very contemporary, depending on how they are used: the ultra-wide floorboards chosen for this space give it an up-to-the-minute feel, even though wood is the most traditional of building materials.

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WOOD WORKS In this, the main bedroom of a home at the foot of Table Mountain in Cape Town, sliding doors open to a balcony with spectacular natural views, while inside, luxuriously large swathes of wooden panelling conceal plenty of storage space and, beyond that, an en-suite bathroom. The tactile wood panelling contrasts beautifully with the raw concrete of the staircase that leads up into the space and is cleverly offset by a minimalist cream linen bedspread.

106 BEDROOM DÉCOR absolute mama | ISSUE 13 Transform your space into the perfect retreat with these gorgeous pieces BEDROOM INSPO 1. Milan 4 poster bed, SHF R19 990 2. Palm leaves scatter, Woolworths R399 3. Ruched velvet scatter cushion, Mr Price Home R259,99 4. Textured Angola fray scatter cushion, Mr Price Home R259,99 5. Ava occasional chair – Yale Linen, Weylandts R16 395 6. Slant floor standing mirror, KNUS R8 845 7. Old Cleopatra bedend, Block & Chisel R9 995 8. Standing pot planter, Woolworths R1 499 9. Maluti Spiral classic candle, Heritage Africa R229,99 10. XL Sensation Peace Lily, Plantify R850 11. Arctic contour carpet, Weylandts R11 995 12. Tuscany wallpaper, GROEN R550m2 (excluding installation) 13. Zura tall pendant, KNUS R3 005 14. Green Forest wallpaper, GROEN R550m2 (excluding installation) 15. Glass belly lamp set, Mr Price Home R399,99 16. Sail boat artwork, Weylandts R13 995 17. Mother of Pearl & Brass Hook, Poetry R229 18. Jiro bedside table, Block & Chisel R6 995 19. Emerald large ball vase, SHF R1 600 1 9 16 10 7 15 17 42 6 11 19 8 14 12 18 5 13 3

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DURATION:4-5HOURS

This guided bike tour starts from the Adventure Shop office located at Ou Landbousaal, Noordwal-Wes Street. Each rider receives a bicycle and helmet, and E-bikes can be booked at an additional fee and booked in advance. A snack pack for each rider is included in the

BY ANJE HILL

A HISTORIC CYCLE OF STELLENBOSCH

Thinking of doing something different? Why not explore the Western Cape in the saddle with the Adventure Shop?

ALONG FOR THE ride ased in Stellenbosch, the Adventure Shop, a proud member of the Cape Country Routes, offers a variety of guided cycle tours, ranging from a historic cycle of Stellenbosch, half and full-day tours of the Winelands and an array of multi-day tours across the province to name a few. With over 20 b years of adventure tourism experience, you know you are in for an adventure with the Adventure Shop team. Their friendly guides have a passion for cycling and will take you off the beaten track where you will experience all the beauty of the mountains, valleys, vineyards, and rivers like never before. All their tours can either be done with MTB bikes or E-bikes. Let’s look at a few.

APPROXIMATELYDURATION:3HOURS

absolute mama | ISSUE 13 FAMILY FUN 109 rate and the guide carries saddle panniers should you wish to buy wine enroute.Thetour visits the historic highlights in town and ventures further to the scenic Jonkershoek Valley where the mountains form part of a UNESCO World Heritage Site. A winding road through oak and poplar forests leads to Stark-Conde, a wine estate nestled in the bottom valley where wine tasting and mesmerising views await. Exiting the valley, you stop at the famous Lanzerac wine estate which sports historic Cape Dutch architecture and beautiful grounds. Here you will do a private tour before sitting down for a delightful chocolate and wine pairing. Afterwards, you head back into town via the famous Stellenbosch University before ending the tour at their offices.

This one is great for an outdoor experience with family and friends. Cycle from Stellenbosch to the beautiful Boschendal Wine Estate, arguably through the most scenic valley in the Winelands.

Variations on the tour are available for varying levels of difficulty so the tour can be tailored to suit your cycling ability. **Bring your own water bottle which can be filled at their offices before the tour as they are cutting down on single-use plastic. E-BIKE TO BOSCHENDAL

The guide leads the way and shares insights and some interesting local knowledge about the area. Ride along the Stellenbosch Trail Fund trails through town and into the Idas Valley, over Helshoogte Pass (a route used by the first Dutch and French families who settled in the Olifantshoek Valley in 1688, later known as Franschhoek) and through the Banhoek Conservancy trails (you might even spot Eland and Oryx as you cycle along multiple mountain streams) over jeep tracks and MTB trails to Boschendal. Time to relax and explore all that is on offer at Boschendal.Theirbus then transports you back to Stellenbosch in the afternoon.

APPROXIMATELYDURATION:4HOURS

This tour is family-friendly and kids above 140cm in height can ride their bikes. **Riders need to have intermediate mountain biking skills to do the tour and a general fitness level is required.

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2-DAY STELLENBOSCH TO HERMANUS BIKE TOUR Cycle through lovely winelands scenery from Stellenbosch to the quaint seaside town of Hermanus. Stay in beautiful and unique accommodation and enjoy lazy

APPROXIMATELYDISTANCE:90-100KM

STELLENBOSCH TO FRANSCHHOEK This unique E-bike tour meanders through some of the best vineyards in South Africa and riders need to have a general fitness level and intermediate mountain biking skills to do this tour. Start from the Adventure Shop office and cycle primarily jeep tracks and MTB trails over Helshoogte Pass. Relish the fantastic views and sites along the way and learn about small mission stations and local people living in the Banghoek Valley. Then enjoy lunch and a wine tasting on a wine estate and explore the beautiful town of Franschhoek. Transport back to Stellenbosch via the Adventure Shop bus. ** Best wear cycling pants, they have gel seats on request.

lunches at wine estates along the way. This MTB tour can be done as a normal or E-bike cycle tour. On day 1, cycle from Stellenbosch to Franschhoek over the old Helshoogte Pass. Enjoy lunch at a Franschhoek wine estate while they load the bicycles before you bus to the accommodation in the Elgin Valley. Enjoy the scenery while passing over the Franschhoek Pass, around the Theewaterskloof dam and much more. Enjoy a typical South African Braai for dinner and spend the night glamping on a farm in a pine forest. **Bring a book along to enjoy while lazing in one of the hammocks. Day 2: After a hearty breakfast, you embark on a great day of cycling from Elgin to Hermanus through plantations, winelands, small towns and rural villages and end the ride on the manicured trails of Hemel-and-Aarde Valley with its beautiful wine estates. Enjoy a well-deserved lunch in Hermanus before departing back to Stellenbosch via the scenic Clarence drive.Formore information on the above trails or to check any of their other trails visit www.capecountryroutes.comwww.adventureshop.co.za

FAMILY FUN DLux 1000 Vitamin D Daily Oral Spray An optimal strength vitamin D oral spray to support bones, teeth and a healthy immune system An effective and convenient alternative to tablets and capsules www.natroceutics.com info@natroceutics.com Natroceutics @Natroceutics

Star-worthy Success, the Toyota Starlet A IS REBORN STAR

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oyota Starlet has been met with rapturous applause and has instantly cemented itself within the highly-competitive B-segment in the passenger car market. It’s combination T of stylish good looks, traditional hatchback layout, comprehensive specification level and impressive frugality at the pumps, earned the Starlet top marks amongst customers.

MORE STAR, MORE CAR

The new Starlet promises to deliver even more, on all fronts. The front styling ups the visual ante with sleek headlamps (LED dependant on grade),

STARRY LINE-UP AND PRICING

All models come equipped with a touchscreen audio system with USB, Bluetooth and Apple CarPlay/Android Auto interface, as well as two rear USB chargers (USB-A and USB-C). Automatic Climate Control, powerretractable mirrors, electric windows and Multi-Information Display (MID) are features on the standard menu. The top-tier Xr model adds Smart Entry, Push Start and Cruise Control amongst other niceties. A reverse camera and auto-dimming rear-view mirror add even more convenience to the Xr package, while an additional 2 tweeter speakers (total of 6) interface with a larger 23cm infotainment screen.

Starting from R226 200 for the Starlet 1.5 Xi MT going all the way up to the range topping Starlet 1.5 Xr AT coming in at R 313,300 unified by a sleek chrome ‘brow’ and prominent lower air dam - creating a signature Toyota look. Wide-mounted fog lamps (grade dependant) replete with C-shaped trim, add to the overall appeal. Theside profile echoes that of the outgoing model, with well-proportioned elements and surface detailing. Blacked-out A-pillar and chrome waistline trim, draw your eyes across the silhouette, which terminates in a sloping roofline with sporty roof spoiler. The body-coloured side view mirrors now also feature built-in turn signal lamps. A revised interior design features swooping accent lines and multi-hued detailing, with a large centrallymounted infotainment screen and easy-to-read instrument binnacle.

The new Starlet packs a 1.5-litre engine. This kicks out 77kW of torque and 138Nm. 0-100km/h sprint gets done in 11,2 seconds, with a top speed of 175 km/h.

PEACE OF MIND

There are 3 trim levels in the line-up, namely Xi, Xs and Xr. With an option between a 5-speed manual or 4-speed automatic transmission on Xs and Xr models, resulting in a model matrix of 5 variants catering to a variety of need.

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SPECIFICATION STAR

New front seats feature an improved contour focussing on lateral and shoulder support, additional bolstering and two-tone accents to complement the interior. A centre console with adjustable centre armrest aids front passenger comfort, while the interior is equipped with multiple cup and bottle holders for added convenience. Spaciousness and comfort remain a hallmark of the new Starlet. A 60/40 split seatback provides the option to expand the 314 litre boot space and create even more utility. The sporty, three-spoke steering wheel includes matching grey metallic inserts and a ‘flat-bottom’ edge and conveniently-placed steering switches - to provide the perfect driver interface. STAR PERFORMANCE

All Starlet models are sold with a complimentary 3-services/45 000 km service plan – with 15 000 km service intervals. A 3-year/100 000 km warranty is also provided.

For the nature lover, for the eco-conscious, travel along to the charming Spanish Farm Guest Lodge where warm South African hospitality and tranquillity combine.

IT’S A KIND OF Magic

BY ANJE HILL

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116 SPOTLIGHT absolute mama | ISSUE 13 estled on the slopes of the beautiful Helderberg mountains, overlooking Somerset West with spectacular views of False Bay, you will find Raw Africa Boutique Collection’s enchanting Spanish Farm Guest Lodge. Situated on a four-hectare estate of lush indigenous gardens, this award-winning oasis of calm is a stone’s throw away from some of the best wine farms in the Western Cape, idyllic beaches and only 45 minutes from Cape Town’s city centre. On a recent trip, we stayed in one of their 2-bedroom villas and had the opportunity to experience all the beauty and tranquillity of this 5-star eco-haven.Situated on the upper part of the estate is the Guest house offering three en-suites, each with a private patio; a stunning crystalline infinity pool and the secluded self-catering Rose cottage with its own private jacuzzi and gorgeous views of the Helderberg mountains. On the lower part, five luxury villas, each with its own lounge with wood N burning fireplace, a dining room, and a fully equipped kitchen with SMEG appliances, high-end crockery and a Nespresso coffee machine. The air-conditioned villas are also decorated and furnished with the best modern and eclectic high-quality décor pieces and

suncity.co.za

118 absolute mama | ISSUE 13 SPOTLIGHT carefully curated local art which compliments the aesthetics but doesn’t take away from the true beauty, nature. The one-bedroomed Honeymoon Villa which has been architecturally designed to showcase the magnificent sea views, features a king-size bed, en-suite bathroom, kitchen, lounge with a slow combustion fireplace and dining room. To top it all off there is a hot tub and wooden deck surrounding the nature pool. The Spanish Farm Guest Lodge is a true testament to the group’s long history and continued commitment to eco-tourism principles and policies. The self-catering eco-villas feature green roofs, which filter air pollutants and absorb stormwater while keeping the temperature of the units moderate. Besides being visually appealing it, offers a safe habit for birds, bees, and insects. Each villa opens onto its own magnificent indigenous garden with beautiful fynbos vegetation, a wooden deck, great for al fresco dining or enjoying a sundowner and ‘our’ favourite green aspect, the natural pools – we spent most of our time here. These pools limit the use of chemicals, support wildlife, and create lovely habitat for the local ecosystem - we loved all the ‘little’ guests. Other green aspects include the use of solar power, gas geysers and stoves; the collection and use of rainwater through drip irrigation and they have also used raw materials that do not require ongoing maintenance. A walk to the lower end of the garden reveals a vegetable patch and chicken coop, where fresh produce and eggs are harvested for the guesthouse and the kitchen waste is collected for compost. These aspects drastically reduce the lodges’ carbon footprint and give you a sense of being in nature at all times.

WHAT TO DO Somerset West and surrounds have so much on offer, one is spoilt for choice. We popped into the Lourensford Twilight Market at Lourensford Wine Estate to soak up the sun, and marvel at the exquisite sprawling lawns, majestic oaks and landscaped gardens enjoying some eats and award-winning wines whilst listening to live music. Their vendors have unusual and offbeat offerings, there’s something for everyone and a good time is guaranteed! We also got up early one morning and headed to the Helderberg Nature Reserve to hike the Protea Trail (6.2km –approx. 2 hours) and Leopard Loop (8.2km – approx. 3 hours). We really enjoyed the beautiful proteas, fynbos and birdlife and spotted a Duiker grazing quietly. The views are spectacular!Boththese trails are on a frequently rocky path and have a moderate rating. The Leopard Loop has some exposure to heights. Wear suitable footwear and take sufficient water. You are in for a treat! Tucked away in the industrial part of Somerset West and a quick 15min drive from Spanish Farm Guest Lodge is the Pajamas & Jam Eatery. Expect a visually appealing and interesting interior. Breakfast and lunch with a twist, bakes and cakes out of this world! We love the strawberry and white chocolate cheesecake, yum. Seasonal rates apply. House from R2300 per room Cottage from R2600 Villa from R3600 Studio from R2800 Villas from R4300 more information visit

• Guest

For

www.rawafricaboutiquecollection.co.za Our Little Guests

• Honeymoon

• Rose

• 2-Bedroom

• Ground

RATES

SPOTLIGHT Don’t miss out on Root 44 market surrounded by gorgeous vineyards and trees, with funky live entertainment and an awesome selection of food and local wine. Enjoy live music ranging from Blues, Jazz to Acoustic Rock. Kids can enjoy the water fountain and pets are welcome. Chocolate andHazelnutJamPajamasCake,&Eatery

120 INTERNATIONAL TRAVEL absolute mama | ISSUE 13

ust after the sun had bid farewell to the Mediterranean village of Cadaqués in Costa Brava, I found myself in Chef Joan’s kitchen at the familyowned restaurant of Can Tito. Passed from father to son, Joan was teaching me how to make Arròs Negre, a popular Catalan seafood rice dish including squid ink which blackened the rice (and my lips) and also happened to be the most flavourful meal Europe has ever offered up. In this corner of the autonomous community of Catalonia, Catalan was still more widely spoken than Spanish. Graffiti and murals spoke of Catalonia’s desire for independence from Spain as did the public voting urn from the 2017 Independence referendum now wedged between the arms of ‘Freedom’; the Dalí-inspired bronze statue of Lady Liberty in the town centre.

In Ryan Chandler’s book, ‘Us with Us’, he says that the “good vibes” of this coastal town are thanks in part to “geomagnetically induced currents caused by solar winds and the magnetosphere which are particularly strong here.” And that basically, “the place makes you feel good.” Perhaps this was why I hadn’t been able to stop smiling since I arrived and why the rich, the romantic and artists (the likes of Picasso, and Dali) had gravitated here. And perhaps

BY LAUREN MANUEL

121 INTERNATIONAL TRAVEL absolute mama | ISSUE 13

The heart of

Catalonia

As a city that revved up slowly each morning, gained momentum before closing for siesta and picked up again for evening wine and tapas, this city mimicked my daily energy levels in every way. Catalan Architect, Antoni Gaudi once said, “Tomorrow, we will do beautiful things.” And for a day or two, I explored the city in search of some of the beautiful works he created here such as Park Guell, his ode to the Mediterranean and Sant Jordi’s dragon in Casa Batlló. The

As a Capetonian, Barcelona was bound to win my heart because as my cab driver said, “We have mar, montañas y la cuidad” (sea, mountains and the city).

122 INTERNATIONAL TRAVEL absolute mama | ISSUE 13 why, come high season, tourists were told to turn back along the single road as the town was full. Earth undercurrents aside, strolling past sidewalk cafes, white-washed houses with royal blue shutters and doors, and across tiny pebble-stone beaches to lay eyes on the town illuminated at nightfall solidified the pure magic of this place. Come sunrise, I laid eyes on the Santa Maria de Cadaqués church from Arrels Hotel over an omelette made by the original Tito, Chef Joan’s father and hotel owner. He showed me how he shredded the cheese and ham just the way his grandmother had taught him. His daughter, Carla Martin, pointed out the tomatoes, lettuce and olives grown in their garden on the hill and the little grape vines that yielded sweet fruits for guests to pluck during harvest. I couldn’t look away from the unrivalled view from my breakfast table and over homemade cake and coffee, Carla taught me to say ‘Que Tinguis un bon MANUEL©LAUREN dia’ which means ‘Have a nice day’ in Catalan. She explained how proud she was to be Catalan as in Catalonia, she has had to speak two languages, Catalan and Spanish. Here in Cadaqués and in her family, only Catalan.

Immerse yourself in the city at this design-led boutique hotel and use their complimentary passes for Stand-Up paddle boarding and Tokyo bikes.

123 INTERNATIONAL TRAVEL absolute mama | ISSUE 13 sand until the sea lapped at my feet. With a very light swell, I paddled past meditating students, friends fishing at midday and sailing students having a laugh and tried to see if I could spot Carmel Hill in the distance.

While its alluring mix of wine bars, seafood rice, urban vibrance and architectural prowess proved difficult to beat, I imagined that it was the romance of the rooftops at last light that I would miss the most.

WHERE TO STAY IN CATALONIA Casa www.casabonay.comBonay

Le bcnmd-le-meridien-barcelonawww.marriott.com/en-us/hotels/Meridien Families will love the offerings of iconic Sagrada Familia (The Holy Family) with its interior holy light is mesmerising and still under construction since 1882. From the hole in the wall gin bar where the owner crafted his own gin, to the sunset view over Port Vell from Montjuic, to the giant bubbles popped by children on the stairs of Barcelona’s National Art Museum of Catalonia; this city was a feast for the creative and beauty-hungry soul. Before the summer tourists infiltrated and crowded the city’s beaches, I took full advantage of my Paddle Surf pass for all Casa Bonay guests. Grabbing my SUP from Club Patí Vela Barcelona on Barceloneta beach, I dragged it along the

Unlock BCN which more.

No your

opens a world for young travellers of city treasure maps, culinary trips and

Qatar has 10 flights from CPT to Doha per week and double daily from JHB. Double daily flights are also available from Doha to Barcelona. Upgrade to Qatar’s Business class Qsuite and travel in your private cabin as a couple or family. Spend your in-transit time at Hamad International Airport’s Al Mourjan Business Lounge. Barcelona www.barcelonaturisme.comCard

CATALONIA: DO THIS

MANUELLAURENBYPHOTOGRAPHS

NOT TO MISS IN

need to leave

• Spend the day exploring Antoni Gaudi’s work. www.parkguell.barcelonawww.casabatllo.eswww.sagradafamilia.org

surreal views over Cadequés. No kids are allowed, so parents leave the kids at home. GETTING THERE AND GETTING AROUND Qatar Qatarairways.comAirways

room to witness

A Barcelona Card (Available for 72, 96, or 120 hours) provides free entrance to 26 museums, free public transport, free transport to the airport and more than 50 discounts on other cultural attractions. Arrels Hotel www.arrelshotelcadaques.comCadequés

• Can Tito, Cadequés. Don’t miss the black seafood rice.

• Take in BCN from the ocean and rent a SUP (Stand-up Paddleboard) or a Kayak. www.pativelabarcelona.com • Museu Nacional d’Art de Catalunya (MNAC) | Museum of Catalan Visual Art. See one of the best collections of Romanesque art in the world. www.museunacional.cat

124 INTERNATIONAL TRAVEL absolute mama | ISSUE 13

• Martinez, Montjuic Park, Catch the sun going down over Port Vell from Montjuic at this Mediterranean restaurant. • Book a Walking Tour of the Gothic Quarter with Author, Teacher and Tourguide Guillem Borrero Pérez: 80 EUR for 2 hours. @guillemborrero (Instagram)

126 NEW READS absolute mama | ISSUE 13

THE APARTMENT UPSTAIRS Lesley Kara Scarlett’s aunt lived and was brutally murdered in the apartment upstairs, but she is determined that life should return to normal even though she lives so close to the scene of the crime. Dee is busy balancing her job as a funeral director with organising an event to mark the disappearance of her best friend, ten years previously. She has enough on her plate without worrying about the threatening messages that are appearing on her company’s Facebook page. When Scarlett approaches Dee about planning her aunt’s funeral, an unexpected link emerges between them. Together they uncover secrets that have long been buried, even when someone tries to stop them from digging. Trade paperback | R320 Penguin UK

KILLER IN THE KREMLIN

John Sweeney In the book Killer in the Kremlin, award-winning journalist John Sweeney takes readers from the heart of Putin’s Russia to the killing fields of Chechnya and then to the embattled cities of an invaded Ukraine. In a disturbing exposé of Putin’s sinister ambition, Sweeney draws on thirty years of his own reporting from the Moscow apartment bombings to the atrocities committed by the Russian Army in Chechnya, to the annexation of Crimea and a confrontation with Putin over the shooting down of flight MH 17 to enable the reader to understand the true extent of Putin’s long war.

Thomas Erikson Are you overshadowed by the narcissists in your life? Are you worn out by their constant demands for attention, their absolute belief they are right (even when clearly, they are not), their determination to do what they want (regardless of impact), and their baffling need to control everyone and everything around them? In this thought-provoking, sanity-saving book, Thomas Erikson helps you understand what makes narcissists tick and how to handle them without wearing yourself out, so you can pursue a happier, more fulfilling, and successful life.

Trade paperback | R240 Random House

SURROUNDED BY NARCISSISTS

Suspense, secrets uncovered, and adventure awaits in the best new reads this season.

BOOKS

Trade paperback | R350 Random House UK

THE BREAKFAST CLUB ADVENTURES Marcus Rashford Alex IllustratedFalase-KoyabyMarta

This is a book of positive affirmations, perfect for building confidence and self-esteem in very young children.Every morning, we look into the mirror with Daddy. Together, we say words to help us feel proud and brave, powerful and strong... Brimming with positivity, I Love Me! is a fun and empowering book of affirmations to help little ones stand tall. With joyful, uplifting statements for each day of the week, it provides an enjoyable routine to help prepare young children for the wider world of nursery and school. The book also includes a bright, fold-out ending and tips for parents and carers.

127absolute mama | ISSUE 13 NEW READS 0-5 10-126-9

Kissi

There’s something fishy going on at school . . . When twelve-year-old Marcus kicks his favourite football over the school fence, he knows he’s never getting it back. Nothing that goes over that wall ever comes back. But when Marcus gets a mysterious note inviting him to join the Breakfast Club Investigators, he is soon pulled into an exciting adventure with his new mates Stacey, Lise and Asim to solve the mystery and get his football back! Packed full of friendship, adventure, community and fun, you won’t want to miss

Paperback | R216 Pan Macmillan YOU CAN DO IT Marcus Rashford, Carl Anka Marcus uses the power of his voice to shine a light on the injustices about which he cares passionately. Now he wants to help YOU find the power in yours! From surrounding yourself with the right team to showing kindness to those around you, to celebrating and championing difference, You Can Do It shows you that your voice really does matter and that you can do anything you put your mind to. You don’t have to be an international footballer to make a difference – even the smallest changes can have the biggest impact. Packed with inspiring stories from Marcus’s own life, brilliant advice, and top tips from social justice educator Shannon Weber, this book will show you how to use your voice and make a difference in this world.

Paperback | R262 Pan Macmillan

The Breakfast Club Adventures: The Beast Beyond the Fence, Marcus Rashford’s first fiction book for children. Paperback | R161 Pan Macmillan I LOVE ME Marvyn IllustratedHarrisonbyDiane Ewen

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