Good Living 2024

Good Living guide

Living Better Has Never Been Simpler

Get Back to Natural, Simple Living

In today's fast-paced world, prioritising health and well-being can feel like a constant battle – juggling work deadlines, the school run, overflowing laundry baskets, and trying to find ingredients that are both nutritious and actually taste good Checkers has set out to change the game to make living better, easier for you

Simple Truth, available exclusively at Checkers, offers a hassle-free, better-for-you solution for conscious consumers, making it easier than ever to prioritise well-being without sacrificing convenience or affordability It's all about real, wholesome ingredients you can trust We're talking NO artificial colourants, flavours, or mystery additives you can’t even pronounce With over 200 products including meals, cleaning products and more, the Simple Truth range is a collection that is better for you, your wallet, and the earth

A Simple Start, is a Good Start:

There are mornings and then there are good mornings - a good morning starts with a nutritious breakfast that doesn’t compromise on taste So, whether you’re starting your morning gluten-free with Simple Truth Coconut and Flaxseed Porridge, training for your next big milestone with Simple Truth High Protein Wholegrain Cereal or making sure your kids stay fuller for longer with a warm bowl of Simple Truth Wholegrain

Rolled Oats You’re off to a really good start Get Past “What’s for Lunch?”

If you could get a Rand for every time you’ve been asked or even asked yourself that question, you’d be a millionaire! with So, if the lunch time discussion fatigue has you in its grips, Simple Truth has a delicious solution, with gluten free rolls and bread to great snacks such as Salted Caramel Coconut Strips - perfect for any lunch box

Conquer Cravings the Healthy Way:

Feeling that familiar Afternoon Slump? Before you reach for the regular, try something that will truly combat the sweet or salty craving and give you the energy you need to make it through the rest of the day with Simple Truth’s assortment of betterfor-you snacks Ditch the neon-coloured fruit chews and greasy chips for their delicious Fruit Gums, Roasted Nuts, Protein Balls and Dipped Almonds

delicious options to satisfy every dietary need Think Taco Tuesdays made easy with vegan tortillas, impressive (yet fuss-free) dinners with free-range chicken, and glutenfree pastas And if the cooking bug doesn’t bite at all, you could always reach for a feelgood portion of ready-to-eat, Plant-Based Aubergine Melanzane Parmigiani

Dinnertime Disaster Averted: Weeknight meals don't have to be a race against bedtime while trying to figure out what to cook Simple Truth offers a variety of

Hosting but, Simple:

Entertaining guests? If the answer is yes, it’s usually followed by a slurry of follow-up questions, like “What should I make?” , “How much should I make?” , “Does anyone have a special dietary requirement?” and that’s all before the entertaining has even started When it comes to entertaining, it’s a lot more enjoyable when you work smarter and not harder Simple Truth offers a variety of tasty, better-for-you, ready-made dishes that you can feel good about serving to your family and friends, from Creamy Spinach and Butternut, Cheesy Mixed Veggies with Béchamel Sauce and Medley of Greens with Basil Pesto Butter to a hearty Plant-Based Curry Pie

A Guide to Healthier Eating Options

In an era where convenience often takes precedence over health, making informed choices about what we consume is paramount However, armed with knowledge and a few simple strategies, you can make choices that promote well-being and vitality

Understanding Labels and Ingredients

The journey toward healthier eating begins with understanding food labels While flashy packaging and bold claims may catch the eye, it s essential to look beyond the marketing gimmicks and delve into the nutritional facts Pay close attention to serving sizes, calorie content, and the presence of added sugars, sodium, and unhealthy fats

Additionally, scrutinizing the ingredient list can provide valuable insights into the nutritional quality of a product Opt for items with simple, recognizable ingredients and steer clear of those laden with artificial additives, preservatives, and high-fructose corn syrup

Embracing Whole Foods

One of the cornerstones of a nutritious diet is incorporating whole foods Fruits, vegetables, whole grains, lean proteins, and healthy fats are rich in essential nutrients and devoid of the harmful additives often found in processed foods Aim to fill your shopping cart with a colorful array of fruits and vegetables, which provide an abundance of vitamins, minerals, and antioxidants

When selecting grains, prioritize whole grains such as quinoa, brown rice, and oats over refined counterparts like white bread and pasta These whole grains are higher in fiber and nutrients, promoting satiety and digestive health

Mindful Meat and Dairy Choices

When it comes to meat and dairy products, opt for lean cuts of meat, poultry, and fish, which are lower in saturated fats and choles-

Power to the Plants:

Whether you’re vegan, vegetarian, flexitarian or just interested in trying a meatless weeknight dinner alternative, Simple Truth has you spoilt for choice! Now there’s no excuse not to enjoy those convenient and comforting classics like a burger, hot dog or protein-packed curry and rice with products like Plant-Based Chicken Style Pieces, PlantBased Burger Patties, and a variety of PlantBased Sausages What’s more? The Simple Truth Plant-Based meat alternatives are also free from additives like artificial colourants and MSG’s, so, your digestive system will thank you

Live a Little Greener, Too:

Simple Truth goes beyond just your plate

We offer a whole line of planet-friendly products, including multipurpose cleaners that will keep your home sparkling, ecofriendly wet wipes that are the perfect gentle cleanser when removing makeup or cleaning up those little messes from baby and fabric softeners to keep your laundry smelling fresh

Checkers believes that making better choices should be easier for customers A shopping trip should not be consumed by wondering what’s inside the pack of the products you buy, or what’s inside the stuff inside the pack you buy, or even what the pack of the stuff you buy is actually made of that’s just exhausting

So, look out for the distinctive green Simple Truth label in all Checkers and Checkers Hyper stores nationwide to simply start living better, today

terol Additionally, consider incorporating plant-based protein sources such as beans, lentils, tofu, and tempeh into your diet for added variety and nutritional benefits

When selecting dairy products, opt for low-fat or fat-free options and be wary of added sugars in flavored varieties Alternatively, explore plant-based milk alternatives such as almond, soy, or oat milk, which offer comparable nutritional profiles without the lactose or cholesterol found in cow s milk

Balancing Macronutrients

Achieving a balanced diet involves striking the right balance of macronutrients carbohydrates, proteins, and fats While each macronutrient plays a vital role in supporting overall health, it s essential to prioritize quality sources and portion control

Incorporate complex carbohydrates such as whole grains, fruits, and vegetables, which provide sustained energy and essential nutrients Pair these with lean proteins such as poultry, fish, legumes, and tofu to support muscle growth and repair

Lastly, incorporate healthy fats from sources such as nuts, seeds, avocados, and olive oil, which offer a host of cardiovascular benefits and promote satiety

Practicing Portion Control

Even the healthiest foods can contribute to weight gain if consumed in excess Practicing portion control is key to maintaining a healthy weight and preventing overeating Pay attention to recommended serving sizes and use visual cues, such as the size of your palm or a deck of cards, to gauge appropriate portions

Additionally, be mindful of mindless eating habits such as eating in front of the television or snacking out of boredom Practice mindful eating by savoring each bite, listening to your body s hunger and fullness cues, and avoiding distractions during meals

WHAT CAN A HEALTH CHECK DO

Essential health screening and preventive tests include:

Blood pressure

Blood glucose

Cholesterol

Weight adjusted Body Mass Index (BMI)

are some of the health challenges that can develop because of an unhealthy

Non-smoker’s declaration (optional) for at least the past 12 months

Health risks associated with smoking Chronic obstructive pulmonary disease

the annual Health Check (funded from the existing Discovery Health Medical

The WELLTH Fund gives members access to six broad categories of preventative health services These include:

which includes growth and developmental milestone assessments with Medical monitoring devices for personal monitoring of key health metrics

Discovery Health Medical Scheme (DHMS) is pleased with the notable increase in the number of annual health checks as well as the uptake of the Scheme s

The WELLTH Fund has had a powerful impact in encouraging people to complete their annual health checks and reinforced the value of preventive care in increasing the lifespan and health span of members of Discovery Health Medical Scheme,” says Dr Ron Whelan, CEO of Discovery Health Discovery Health Medical Scheme (DHMS) claims data shows that during

“With the introduction of the WELLTH Fund in January 2023, we are pleased to note that the health checks rate has not only returned to pre-Covid levels but exceeded expectations In 2023, we saw more than double the number of health checks compared to 2021 In comparison to 2022 there was a 47% increase in health checks in 2023 ”

“If members keep up with their annual health checks – which typically takes 15 to 20 minutes to complete – they have a regular update on their blood pressure, blood glucose, cholesterol, and waist-adjusted Body Mass Index the main health risks impacting lifespan and health span,

Sound Advice: Five Tips for Ear Care Clear Vision Ahead: Five Tips for

Our ears play a crucial role in our daily lives, facilitating communication, enjoyment of music, and awareness of our surroundings Yet, they are often overlooked when it comes to healthcare routines Here are five essential tips for maintaining optimal ear health and preserving your auditory well-being:

Protect Your Ears from Loud Noise

Exposure to loud noises, whether from concerts, machinery, or everyday environments, can cause irreversible damage to the delicate structures of the inner ear To safeguard your hearing, use earplugs or earmuffs in noisy environments, and limit exposure to excessively loud sounds Additionally, consider lowering the volume when listening to music through headphones or earbuds, and take periodic breaks to give your ears a rest

Avoid Inserting Objects into Your Ears

While it may be tempting to use cotton swabs or other objects to clean your ears, this can actually do more harm than good Inserting objects into the ear canal risks pushing wax deeper, causing impaction or damaging the delicate skin lining the ear canal Instead, practice gentle outer ear hygiene by using a damp cloth to clean the outer ear, and allow the ear s natural self-cleaning mechanisms to remove excess wax

Practice Ear-Friendly Hygiene

Maintaining good hygiene is essen-

tial for preventing ear infections and other ear-related issues

Avoid using harsh chemicals or objects to clean the ears, as these can disrupt the delicate balance of the ear canal and lead to irritation or infection Instead, gently wash the outer ear with mild soap and water during your regular bathing routine, and dry the ears thoroughly to prevent moisture buildup, which can promote bacterial growth

Be Mindful of Earbud Usage

While convenient for listening to music or taking calls on the go, prolonged use of earbuds or headphones can contribute to ear discomfort and even hearing loss To minimize the risk, opt for over-the-ear headphones or noise-canceling headphones, which

distribute sound more evenly and reduce the need for high volumes If using earbuds, choose noise-isolating or noise-canceling models, and take regular breaks to give your ears a rest

Schedule Regular Hearing Check-

ups

Routine hearing evaluations are essential for monitoring your auditory health and detecting any changes or issues early on

Schedule regular check-ups with an audiologist or hearing healthcare professional, especially if you notice any changes in your hearing or experience symptoms such as ringing in the ears (tinnitus) or ear pain

Early detection and intervention can help preserve your hearing and prevent further damage

Our eyes are not only the windows to the soul but also invaluable assets that deserve diligent care In today's digital age, where screens dominate our daily lives, preserving eye health has never been more crucial Here are five essential tips to keep your peepers in optimal condition:

Practice the 20-20-20 Rule

Staring at screens for prolonged periods can cause eye strain and discomfort To alleviate this, adopt the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away This simple practice helps reduce eye fatigue and prevent digital eye strain, allowing your eyes to rest and refocus

Protect Your Eyes from Harmful UV Rays

Just as we shield our skin from the sun s harmful rays, our eyes also require protection from UV radiation When outdoors, wear sunglasses that block 100% of UVA and UVB rays to reduce the risk of cataracts, macular degeneration, and other eye conditions Additionally, consider wearing a wide-brimmed hat for added protection

Maintain a Balanced Diet

A nutritious diet not only ben-

Eye Care

efits your overall health but also plays a crucial role in eye care Incorporate foods rich in antioxidants, vitamins A, C, and E, and omega-3 fatty acids to support eye health Leafy greens, colorful fruits and vegetables, fish, nuts, and seeds are all excellent choices for maintaining optimal vision and preventing age-related eye diseases

Practice Proper Contact Lens

Hygiene

If you wear contact lenses, proper hygiene is essential to prevent eye infections and complications

Always wash your hands thoroughly before handling lenses and follow the prescribed cleaning and storage instructions provided by your eye care professional Avoid wearing lenses while swimming or sleeping, and replace them as recommended to ensure optimal comfort and vision

Schedule Regular Eye Exams

Routine eye exams are vital for maintaining healthy vision and detecting potential eye conditions early Schedule comprehensive eye exams with an optometrist or ophthalmologist at least once a year, even if you have no noticeable vision problems

The Vitality of Outdoor Adventures

In our fast-paced, technology-driven world, the allure of the great outdoors often goes unnoticed Yet, reconnecting with nature isn't just a leisure activity it's vital for our overall well-being Here's why spending time outdoors matters:

Physical Well-being

Outdoor activities like hiking or a simple stroll in the park offer unique health benefits Sunlight exposure boosts vitamin D production, crucial for bone health and mood regulation Plus, activities like biking or swimming improve cardiovascular health and muscle strength, reducing the risk of lifestyle-related diseases

Mental Health Boost

Nature has a profound effect on

mental well-being Studies show spending time outdoors reduces stress and anxiety while promoting feelings of calmness The sights and sounds of nature activate brain regions associated with creativity and emotional regulation, fostering inner peace and contentment

Stimulates Creativity

The vastness of nature sparks creativity and imagination Whether through painting landscapes or capturing photos, outdoor exploration provides endless opportunities for creative expression and artistic discovery Nature's beauty inspires deeper connections with our surroundings

Builds Community

Outdoor activities create opportunities for social connection and community building Whether gathering around a campfire or joining a hiking group, nature provides a common ground for shared experiences and meaningful connections Outdoor adventures promote teamwork and camaraderie, fostering a sense of belonging

Environmental Stewardship

Spending time outdoors cultivates appreciation for the natural world and encourages environmental stewardship Experiencing nature firsthand fosters a deeper understanding of its interconnectedness and the importance of sustainable living practices Individuals become advocates for conservation and positive change

Discovering Kitchen Remedies for Health

In the midst of busy lives, the kitchen offers more than just a space for cooking it's a treasure trove of natural remedies Everyday ingredients found in your pantry can help soothe ailments and promote well-being without the need for elaborate treatments Here's a glimpse into the healing potential of common kitchen staples:

Honey: Nature's Soothing Sweetness

Honey isn't just a tasty treat it's a powerful healer with antibacterial and anti-inflammatory properties A spoonful of honey can ease coughs and sore throats, while its antiseptic qualities make it effective for minor wound care

Garlic: A Mighty Antibiotic

Garlic packs a punch beyond its culinary uses Its active compound, allicin, fights infections and bolsters the immune system Adding garlic to meals can support heart health and reduce inflammation

Ginger: Soothing the Stomach

Known for its zesty flavor, ginger is a go-to remedy for

Adding turmeric to dishes or skincare routines can help reduce inflammation and promote skin health

digestive issues like nausea and indigestion Ginger tea or adding ginger to meals can calm queasiness and aid digestion

Apple Cider Vinegar: A Versatile Tonic Apple cider vinegar, made from fermented apples, supports digestion and may relieve heartburn Its antimicrobial properties also make it useful for skin care, combating acne and infections

Turmeric: The Golden Spice

Turmeric's active ingredient, curcumin, boasts potent anti-inflammatory and antioxidant properties Adding turmeric to dishes or skincare routines can help reduce inflammation and promote skin health

Empowering Your Family: Making Informed Health Choices

Maintaining optimal health for your family can feel like navigating a maze of conflicting information From the latest diet trends to varying exercise routines, the abundance of choices can be overwhelming However, making better health choices for your family doesn t have to be a daunting task With a few simple strategies and a commitment to informed decision-making, you can empower your family to lead healthier lives

Education is Key

The foundation of making better health choices for your family lies in education Take the time to research and understand the basics of nutrition, exercise, and mental well-being There are numerous reputable sources available, including government health websites, scientific journals, and trusted health professionals By arming yourself with knowledge, you can confidently navigate the plethora of health information available and make informed decisions for your family

Lead by Example

Children often emulate the behaviours of their parents, making it crucial to lead by example when it comes to health choices Incorporate nutritious foods into your family s meals, prioritize regular physical activity, and prioritize mental health practices such as mindfulness and stress management When your children see you prioritizing your health, they are more likely to follow suit

Create a Supportive Environment

Surround your family with a supportive environment that encourages healthy choices Keep the kitchen stocked with nutritious snacks, limit the availability of sugary beverages and processed foods, and make physical activity a fun and integral part of daily life Additionally, foster open communication about

health-related topics, allowing family members to express their concerns and goals without judgment

Meal Planning and Preparation

One of the most effective ways to ensure your family makes healthier food choices is through meal planning and preparation Set aside time each week to plan nutritious meals and snacks, considering the dietary preferences and needs of your family members Get the whole family involved in meal preparation, teaching valuable cooking skills, and fostering a sense of ownership over their health

Emphasize Balance and Moderation

While it s important to prioritize nutritious foods, it s also essential to emphasize balance and moderation Avoid labelling foods as "good" or "bad" and instead focus on teaching your family the importance of moderation and portion control Allow for occasional treats and indulgences but encourage mindful eating practices to prevent overindulgence

Stay Active Together

Physical activity is crucial for maintaining overall health and well-being Find activities that the whole family enjoys, whether it's going for a hike, playing sports, or simply taking a walk around the neighbourhood By making physical activity a family affair, you not only

promote health but also strengthen family bonds

Prioritize Sleep

Adequate sleep is often overlooked but is essential for optimal health Establish a consistent sleep schedule for your family, ensuring that everyone gets the recommended amount of sleep for their age group Create a relaxing bedtime routine and limit screen time before bed to promote better sleep quality

Stay Informed but Be Critical

In today s digital age, information is readily accessible, but not all of it is reliable Stay informed about health-related topics but be critical of the sources you rely on Look for evidence-based information from reputable sources and consult healthcare professionals when needed Avoid falling for fad diets or quick-fix solutions, and instead focus on sustainable lifestyle changes

Encourage Regular Check-Ups

Regular health check-ups are essential for catching any potential issues early and maintaining overall wellness Schedule regular visits to the doctor, dentist, and other healthcare professionals for your family members, and encourage open communication about any health concerns or symptoms

Celebrate Progress

Finally, celebrate the progress your family makes towards better health choices Whether it s reaching a fitness goal, trying a new nutritious recipe, or simply making small lifestyle changes, acknowledge and celebrate these achievements together Positive reinforcement can help motivate your family to continue making healthy choices in the long run

Health on Nile: Our friendly team is here to ensure you show up feeling your best

HEALTH on NILE is a centre of excellence for women's health initiatives and is situated at 1 Nile Road Perridgevale in Port Elizabeth

As the home of Vivere Wellness Gynea-Medical-Surgical (GMS) Ambulatory Health Care and soon Oxytocin Maternity Unit; Our mission is to walk the journey of health and wellness with our patients offering state-of-the-art care at a reasonable cost

Vivere Wellness is our beautiful infusion lounge upstairs in the Health on Nile Building

The services include:

● Medical and lifestyle IV treatments in a safe and tranquil setting

● An anaemia clinic for the screening and treatment of iron

deficiency

● And a corporate wellness arm that focuses on women in the workplace

Our friendly and professional team are here to ensure that by marrying health and wellness you can show up feeling your best every day

The GMS ambulatory healthcare facility offers advanced Gynaecological Medical and Surgical care in its modern theatre and healthcare lounge

Aligned with Dr Solomon's interests GMS Ambulatory offers diagnostic and therapeutic procedures to women struggling with chronic pelvic pain and reproductive challenges

With exciting offerings in the pipeline keep up with our social media or contact us on 0826798405

Mondia Health: Working together to offer support to effortlessly

At Mondia Health, we exist to make it possible for psychiatrists, psychologists, and other clinicians to combine and coordinate their efforts efficiently and effectively In doing so achieve consistently good outcomes for patients brought into our facility

Our vision is to function like a jigsaw puzzle with pieces that fit together effortlessly on a supporting platform The puzzle pieces include your psychiatrist, the nursing team, the therapy team, and your psychologist We also have social workers, physiotherapists and dieticians that form part of your treatment journey at Sunnyside

What matters most to us?

We offer services to individuals with variety of diagnosis and stressors which include:

● Bi-polar disorder

● Depression

● Anxiety disorder

● PTSD

● Adjustment disorder

● Schizophrenia

● Personality Disorder

● Substance abuse disorders and addiction

Typical problems experienced by our patients:

● Financial problems – poor planning, budgeting, lack of knowledge and skill

● Marital problems

● Work related stressors

● Trauma – childhood, abuse, neglect, crime

● Poor coping skills

● Loss/bereavement

● Lack of emotional awareness and regulation

● Lack of social awareness and skills

● Poor development of early life skills

● Poor support structures

● Lack of knowledge with regards to basic legal rights

● Domestic violence

Taking all the above factors into consideration, our programs are developed around the 8 dimensions of

wellness and providing information and insight into a person’s past and current situation and how it influences our participation in activities of daily life

Our program is presented by occupational therapists and psychologists to assist you in gaining a deeper understanding of yourself and creating self-awareness

You will also explore what is important to you, get to know yourself on a deeper level From here we move to more skills-based sessions where the focus is on dealing with conflict, coping with stressors and challenging situations

We experiential sessions where we take our patients on beach walks, horse therapy and nature walks – being it to build mental resilience, processing difficult emotions or addressing situations that will help you “let go and move forward ”

You are in safe hands at Mondia Sunnyside - our staff are handpicked and truly lives our company values – this being patient centred environment, patient and staff safety, continuous improvement, and teamwork – as is evident from the moment you set

foot into our beautiful facility Our caring and experienced staff are ready to assist you on your wellness journey

We currently have a GP onsite to assist with any addiction or recovery admissions, and you can be admitted under her care Dr Menze has a Special interest in Mental health and is a certified Traditional healer She is also registered with all medical aids Mondia Sunnyside is a licenced Private Hospital that works with medical aids and private patients We are also a licenced Recovery /Addiction centre Our treatment programs can vary up to 21 days for mental health, and an additional 21 days for recovery/addiction treatment We have a detox licence with grants an additional 3 days of detox, under the care of a physician

We are based at 24 Bird Street, Central If you are sceptical about an admission, please come and meet the team so that we can show you around Please book your appointment with Simone Jordaan on 0414508206

We cannot wait to meet you!