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Your Inspiration to Healthful Living

A Publication of The Health Department Northern Conference South Africa Vol 4 June 2017

In this issue … key factors for increased wellness

Rest & Trust


Your Inspiration to Healthful Living A Publication of The Health Department of the Northern Conference South Africa Vol 2 July 2016

Rest and trust go hand in hand. We cannot truly rest if we do not fully trust. Going to bed worried about the challenges of life robs us of the very blessings of rest because it does not allow restoration.

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From the Desk of Connie Penniken My Search for Rest Trust in God: Is there a link to health? Heart Matters Rest: Why the Fuss? Prevent Disease HIV: How Does it Work Why Plant Based Living? 8 Tips to Cut Medical Costs Recipes

We live in an increasingly dangerous environment and our economy is not healthy. Our public health system is slowly but surely crumbling and more and more people are diseased both mentally and physically. Sleep deprivation affects our action and reactions and places the body and mind under further stress. Adequate and restorative rest however combats stress and empowers us to function optimally for God and man. As we learn from the articles in this edition may we apply the truths we find by the grace of God *** You’re my place of quiet retreat; I wait for Your Word to renew me. Psalm 119:114

The Seventh-day Adventist Church, Northern Conference, Gauteng, RSA Advent Centre 131 Oxford Road Bedford Gardens 2047 Contacts: Tel: +2711-616 6800 Email: nchealth

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From the Desk of Connie Penniken (Director Health: Northern Conference)

Dear Reader In this our 4th edition of New Life magazine the online publication of the NC Health department, we focus on the last two elements in the NEWSTART series namely, Rest and Trust.

habits regarding our resting patterns quite early in life. We need to choose change. Getting to bed 10 minutes earlier every third night can see us in bed an hour earlier within a fortnight, easing us into a better routine. Exercise also improves the quality of our rest. Rest is by far one of the most neglected aspects of health in our modern society. We are burning the candle on both sides. Not only adults but the increasing demand on our children has also lengthened our days and shortened our nights, resulting in sleep deprived generation. Restorative rest is vital to our physical, mental and spiritual health, and the later we sleep the more damage we do to our body and mind. We wake up tired and go looking for stimulants like tea and coffee to keep us awake, but these can plunge us into a vicious cycle and come with their own negative side effects. The body thrives on routine and getting in two hours before midnight is said to be worth twice as much as the hours after midnight. So why do we battle so to get to sleep early? One consideration is that we are not physically active and thus not physically tired. Thanks to electricity and technology we are also stimulated long past sunset and form bad 3

Our aim should be to wake up naturally, without an alarm. Sleep is meant to restore us during the night so that we are refreshed and renewed to face the new day. Claim your rest daily because once lost, it cannot be regained. Sleep well and live well and enjoy the blessings God has for you in work and in the resting.

Connie Connie Penniken Health Director Northern Conference

My Search for Rest Rene Woodman Rest is essential for everyday healing of our bodies and minds. It is a time when chemicals are released throughout our body and restoration takes place. But haven’t we all at some time reached a place where rest cannot be found? I share this story hoping that you will learn that it is only as we choose to trust in God that true rest can be found.

was He when I was being assaulted, when my baby died, when life did not turn out as expected. When babies are raped and innocent children are victimised. Where is God when we pray, and claim His promises but still life happens……. Life is so hard when God does not fit into the box that we have created! The journey to rest was a long hard one that came only as I learnt to trust in the goodness, faithfulness, mercy, love and justice of God. Did I trust that the Judge of the earth would do right by me? The key lesson learnt is that the sureness of our faith rests on the sureness of the foundation that we have built our belief system on. Have we moved from a place where belief in God is based on what we are told by our parents, or in church or how we feel to a more evidence based approach, a belief in God based on scripture, science and personal experience?

The day started out much like any other. I woke up, studied my bible and got ready for gym. But it wasn’t any other day. This morning I was not comfortable leaving the boys and so I cancelled with my sister and started getting undressed and that’s where normal ended for me. A group of men entered our home, beat me up and robbed us and thus started my quest for peace. At the end of a very traumatic day I found myself in a hospital room that night unable to find rest. My bible study time had been centred around the character of God for the last few months which had really shifted my God view. Now I found myself contemplating some difficult questions regarding God’s character in my quest for sleep. Questions we all ask ourselves at some point when the world and the trials of life rob us of our peace. Questions that arise when the evidence in front of us conflicts with what we believe to be true. If God is faithful as I believed him to be, where


2 Timothy 3:16-17 says “16 All Scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness, 17 that the man of God may be complete, thoroughly equipped for every good work.” I had spent months studying various attributes of God as revealed in the stories of scripture and in the life of Christ. What would I now believe? Do I void this or study further into these attributes? Does God change because man violates His law?

What about science? Romans 1:20 declares, 20 For since the creation of the world His invisible attributes are clearly seen, being understood by the things that are made, even His eternal power and Godhead, so that they are without excuse. The power of God in the midst of my situation and the evidence of His presence was undeniable.

The most compelling ‘science’ for me was the fact that my baby got chicken pox for the third time and was covered in calamine lotion that morning. The intruders saw him and did not enter that room therefore preserving our only line of communication with the outside world. There was no evidence of a single pimple on my boy later that same day. I also felt absolutely no pain while I was being beaten. I believe that God kept me from pain

so that I did not make a sound which would have brought my son running into the room. What about my past experiences with God? Had I not previously tasted and seen of God’s goodness (Psalm 34:8) And so I stood at a crossroad? Would I now be consumed by my pain or would it serve as a reminder that Satan has come to seek, kill and destroy; destroy my new-found faith, destroy my peace at Jesus feet; destroy my marriage and my witness. And so, I choose to rest in the joy of all that Jesus is. I choose to believe that God will bring life to every situation. I invite God into my pain and continue to seek His face and I survive and find rest. Rest for my soul in my Daddy’s lap. I cry and I rage and I sleep trusting that the God of all peace will restore me.

In peace I will both lie down and sleep, For You alone, O LORD, make me to dwell in safety. ~Psalm 4:8~

Trust in God: Is there a link to health? Glenn Smithwick

“Our whole spiritual life will be molded by our conceptions of God’s character” RH April 5, 1887. The kind of God you believe Him to be will determine your emotional response and development.

Seldom do we as humans link “Trust in God” to good health principles! Is that possibly because we have been so influenced by the view that health is what we do with the muscles we can see, forgetting that the brain is also in need of correct exercise, for it to develop properly. Current research has shown that we are made up of interdependent components, each strongly influencing the other.

I like the way The Good News Bible paraphrases Jeremiah 2:5, “They worshipped worthless idols and became worthless themselves” Your view of God will have a profoundly positive or negative impact on even the quality of your physical life, especially the health of your brain.

Take as an example the person who is depressed, or feeling down. While this is mainly a function of their brain (mind), they will display very physical symptoms such as lack of appetite, etc. While a very simple example, it reveals that we are a cohesive whole, each part linked, and affecting the other.

Let me share with you in closing, recent research findings from Dr. A. Newberg at the University of Pennsylvania. His research found that “All forms of contemplative meditation were associated with positive brain changes. But the greatest improvements occurred when participants meditated specifically on a God of love…Worshipping a God of love actually stimulates the brain to heal and grow!”

This has serious implications. This means that my pessimism, fear, anger and negativity could result in physical illness! Thankfully the opposite is also true. And on a more positive note, not only are we an amazingly complex unit, but we are wired for worship, to believe, to trust. We need to understand what a serious impact trust in God has on our lives. A respected American writer from the 19th Century said the following,

If this is what science says, then I believe that we as Christians need to take trust in God as a serious component of healthful living. So go ahead, heal your brain, by trusting in God! 7

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Heart Matters Dr James Nkurunziza This regularly pumping muscle necessitates adequate blood supply to meet its high demand in oxygen without which it automatically and immediately ceases to accomplish its assigned mandate; that is the reason why; the heart itself has three main arteries with their branches spread on its entire surface and depth to supply oxygen and other numerous indispensable nutrients and molecules which contribute to different cardiac physiological needs.

“ For the life of a creature is in the blood, and I have given it to you to make atonement for yourselves on the altar; it is the blood that makes atonement for one’s life.� Leviticus 17:11 The Heart is a highly coordinated muscular organ in your chest which is composed of four chambers; two chambers on both its right and left sides; right atrium and ventricle as well as left atrium and ventricle. The right sided chambers receive deoxygenated blood from the entire body and pump it in the lungs where blood is oxygenated and goes back to the heart through the left sided chambers which eventually distribute it to the entire body in a regular rhythmic pattern, thereby maintaining the flow of blood through the entire circulatory system.

This muscular pumping structure is protectively covered by two layers called pericardium that allows the heart to be attached to the diaphragm, sternum, and other structures. These attachments ensure that the heart occupies a fixed stable position within the chest.

Blood flows through these chambers and exits the heart via structures called valves which in a very calculated fashion open and close to allow filling and emptying.

This chest caged organ, un-interfered with, will selflessly and without rest ensure constant blood circulation to this wonderfully and fearfully created body. Sadly when we live heartlessly, this noble pump of life gives in and ceases to deliver.

Blood reaches the heart through blood vessels called veins and exits the heart through vessels called arteries spread all over the body as each organ needs oxygenated blood and other nutrients to ensure that physiologic needs are met.

The regulation, coordination with exactitude of this indispensable pumping organ is facilitated by a delicate conduction system which rhythmically and sequentially triggers the pumping function of the heart.

In our next series we will review different cardiac debilitating illnesses and how this pump is the direct target of lifestyle related diseases. 9

Rest: Why the fuss? Nelsiwa Chigudu As a youth in my college years at the student village there was saying which was a norm amongst our peers. It said that we don’t need to sleep, “what do we need a sleep for when we will have enough sleep when we are dead?” Though it was often said in a light-heartedly, it often influenced how we spent our days especially the weekends which was mostly supposed to be used for rest. Our weekdays were filled with lectures during the day, assignments and late nights studying. The weekends would therefore be reserved for just hanging out, up the whole night doing nothing other than just catching up as friends, talking nothing, movies, etc. We never realised the importance of rest-sleep (and well of course we knew nothing about the Sabbath then) neither could we link the repetitive cycles of migraines we often had. Little did we know that it was related to our lack of rest. As I’m growing up in my faith and knowledge I realise that our God is a God of order. He has never from the beginning created anything without a beneficial reason to His creation. In my learning now I realise that God created a day and night time for a reason. These times have been designed to be in conjunction with our bodily function and rhythm.

are the regular changes in mental and physical states that occur in about a 24-hour period—a person’s internal clock. These rhythms are controlled by an area of the brain that is influenced by light called the circadian pacemaker. After entering the eye, light stimulates cells in the back of the eye (retina) to send nerve impulses to this area. These impulses signal the brain to stop producing melatonin, a sleep-promoting hormone.1” “This melatonin secretion is improved when we sleep in complete darkness. One of its other functions is assistance with coping with stress and strengthening of the immune system.”(AMMT Medical Missionary notes 2016) This then would explain the frequent migraines I would have especially around exam times.

“During sleep, the body restores itself as it removes a toxic protein called beta-amyloid (a waste product of the brain's normal activity) from the brain. When this protein accumulates, it interferes with the brain's functioning as its deposition and neurofibrillary tangles may lead gross atrophy (deterioration and death) of the affected areas of the brain2.” Therefore when we deprive ourselves of sleep we’re basically subjecting our brains to a slow degeneration which may cause us problems later on in life.

Take for instance the circadian rhythms which Therefore, God designed our day and night regulate our sleep patterns. “Circadian rhythms times for a reason in conjunction with our bodily 10

function when we interfere with those patterns we’re interfering with the laws of our creation. By rule of law whenever a law is broken there are wages to be paid. The Lord did not only end in regulating our sleep-rest with the day and night time, He also incorporated it with the weekdays, in the form of the seventh day Sabbath rest. As the Bible records in Gen 2:2-3 & Exo 20:8-11, that He had finished all His creation by the sixth day and reserved the seventh day for doing absolutely nothing other than resting and bonding with His creation. Through the creation of the Sabbath, the Lord desired that we could also “rest” with Him from all our work and He led by example from the beginning. E.G. White in PP 48 comments that “God saw man needed to lay aside his own interests and pursuit for one day of the seven, that He might more fully contemplate the works of God and meditate upon His power and goodness.” Science has shown that meditation alone has numerous benefits to us in various areas such as cognitive, physical, emotional and social.3 The Lord knew that if we would dedicate at least that one day in a week redirecting our energy towards concentrating and learning about Him, we would also benefit in these aspects. This is made better by the fact that the seventh day would have been fortified with a pronunciation of His blessing upon it. If we were to rest solely in the Lord on His Sabbath day, meditating upon His commandment, we would also like David in Ps 119:97-99 testify to having been made wiser than our enemies, being given more insight than our teachers and have understanding more than the aged. This happens because meditating upon the word of God which is life (Prov 3:1-2), means when we switch off (as we do in our sleep) from the cares of this world, the detoxification which happens there would now occur in our spirit because His word rebukes and convicts the wrong. We get 11

renewal of the spiritual energy in a space of peace in the same way we do physically when we are sleeping and the anxiety and stress hormone- cortisol releases (which can have dire effects if uncontrolled) are also managed resulting in a healthier body. In an article ‘Is a Key to Stress Relief ‘Doing Nothing’ by Elizabeth Borowiecki on the 9/1/2015, she states the following about rest that, “during Yoga and meditation we put aside our endless stress and turn towards our ability to shape our experiences and channel our energy towards cultivating our strengths and improving our weaknesses.” She goes on to further say that when she had set aside time for herself, whether it be sleep, yoga, exercise, or just a nice long break for tea, she found herself significantly more efficient. The time she had “lost” not doing school-work was made up for in better papers, less sloppy problem sets, and allround improvements.

If such results are achievable outside the banner of God, how much more when such an action has been endorsed by His blessing found in obeying His commandment of the Sabbath. 2Cor3:18 says that “by beholding God’s glory we become changed into the same image- that most holy and blessed state of mind, which Christ possesses”, with a mind like Christ what can we not conquer or achieve in this life. The blessed rest in the Lord therefore comes with holistic blessings. Let us strive to keep the Sabbath holy and on His Sabbath, find our rest in Him. 1 ( 2




Boost Your Immune System – Prevent Disease Dr Nichol Partington “If Adam, at his creation, had not been endowed with twenty times as much vital force as men now have, the race, with their present habits of living in violation of natural law, would have become extinct. At the time of Christ's first advent the race had degenerated so rapidly that an accumulation of disease pressed upon that generation, bringing in a tide of woe and a weight of misery inexpressible.” ( E.G. White Testimonies for the Church Vol. 3, 138, 1872)

thymus gland, spleen, Peyer’s patches in the digestive tract, tonsils and appendix to neutralise the invaders. “God has also formed us with organs suited to maintain the various functions of life, and He designs that these organs shall work together in harmony. If we carefully preserve the life force, and keep the delicate mechanism of the body in order, the result is health.” ( E. G. White, The Ministry of Healing, p. 234, 1905)

Louis Pasteur, the discoverer of Penicillin, realised late in his life that a more effective way in combatting the infection of microorganisms with Penicillin would be to rather strengthen the body against such infections. Today we refer to the body’s protective mechanism as our Immune system, or our Vital Force. (EG White, 1872)

The body’s defence force, differing in function and territory, has different types of soldiers, namely white cells, B-cells and macrophages to deal with specific invaders. These soldiers produce antibodies binding to the foreign invaders (antigens) and render them harmless. Nearly all invaders produce dangerous chemicals known as free radicals to render ineffective the protection of our immune system; for this we need a strong immune system to protect the body by destroying the invaders.

God created us with a defence mechanism the purpose of which is to identify the body’s enemies, destroy them, and protect us against diseases. The enemies are tiny invaders such as bacteria, parasites, viruses and other microorganisms. Fearfully and wonderfully made the immune system is able to produce and mobilise a million soldiers (antibodies) within a minute, identify these invaders, and deactivate and render a billion invaders defenceless. When invaders are spotted by roaming immune cells, the body instantly produces and releases additional armed forces from the bone marrow,

Simple Ways to Boost Your Immune System


In bed by 09h00 “Make it a habit not to sit up after nine o’clock. Every light should be extinguished.” (E.G.White, Daughters of God p177). Adults need 7-8 hours of sleep per night. Stress- overload and sleep deprivation release cortisol, a potent immunosuppressant. Find ways to reduce your stress levels. (Matthew 11:28)

Avoid tobacco smoke The effects of tobacco smoke on the immune system include: greater susceptibility to infections such as influenza and pneumonia and longer-lasting health problems. It raises the risk of bronchitis and pneumonia including middle ear infections in young children. No alcohol Alcohol consumption deficiency



Vitamin E Vitamin E functions as an antioxidant, neutralizes free radicals. Vitamin E is present in sunflower seeds, almonds, fortified cereals, vegetable oils (such as safflower or sunflower oil), peanut butter, hazelnuts, and spinach.


Vitamin C Vitamin C is indisputably the champion boostingnutrient improving the performance of the soldiers of the immune system. Sufficient Vitamin C intake also controls the excessive stress levels of the hormone cortisol. Vitamin C sources are found in foods such as lemons, oranges, grapefruit, tangerines, papayas, broccoli, strawberries, red bell peppers and tomato juice which improve iron absorption derived from other plant-based foods.

Catch some rays. The discovery that sunlight (blue and UV light) boosts T-cell (white blood cells) motility perhaps why more sunshine exposure decreases the development of autoimmune diseases and cancer. Researchers’ report shows that exposure to sunlight appears to activate T cells so they move more rapidly. When T-cells become more mobile their efficiency is increased in preventing infections and cancer. This is unrelated to Vitamin D production. Sunlight (UV-light) produces Vitamin D. Caucasians need to spend 10-15 minutes per day in the sun while darkerskinned persons 20-30 minutes.

Ensure adequate intake of nuts, seeds, vegetables and fruits, Almost any kind is good, but focus on those rich in Vitamins, A, C and E. Vitamin A(found in sweet potatoes, carrots and dark green leafy vegetables) aids white blood cells to stave off infections and helps regulate the immune system more effectively. Broccoli and watermelon contain vitamins A and C and the antioxidant (poison remover), Glutathione. Vitamin E is found in turnip greens, nuts and seeds and has been shown to combat flu and upper respiratory tract infections. The best is to eat a variety of fruits and vegetable per day.

Garlic/ Onions Eat raw, cut, chopped or crushed cloves of Garlic and add to foods just before serving to release the active ingredient, Allicin. Garlic acts as a broad-spectrum antibiotic and immune booster. Onions contain quercetin, a nutrient that breaks up mucus in your head and chest while boosting your immune system. Onions also contain allicin killing a variety of viruses and bacteria.


Cayenne pepper Contains capsicum, a rich source of vitamin C, bioflavonoids, Beta Carotene and antioxidants strengthening the immune system in fighting colds and flus; It also builds healthy mucus membranes which trap bacteria and other pathogens.

Eat Button Mushrooms These mushrooms supply us with selenium and B- vitamins, B2 and B3. When low on selenium one is more likely to get a more severe flu. Vitamins B2 and B3 strengthen our immune system.

Cook with olive and canola oils. These oils act as lubricants improving communication between cells which enhance immune function. Fast foods are normally prepared with omega-6 fats (sunflower oils, ) which renders a disproportionate intake of omega-6:omega-3 fats increasing inflammatory diseases and creating immune problems.

Zinc Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in whole grain products, beans, nuts, wheat germ and pumpkin seeds.

Immune-supportive herbs Echinacea is widely respected as "The remedy for colds and flu." It is antibacterial and a strong immune booster helping the body combat all types of infection. Other immune-supportive herbs are; Astragalus (A. membranaceus), Dandelion (Taraxacum officinale), Cats Claw (Uncaria tomentosa).

Spinach Spinach contains folate which assists the body in making new cells and repairing DNA. It strengthens immunity by aiding in the proper functioning and formation of white blood cells.

Ginger is antimicrobial and contains zingibain that destroys parasites and their eggs. New studies are showing very important health benefits of ginger with various cancer cells.

Protein Protein takes lead in assisting your body fending off billions of microorganisms. Eat a variety of protein foods such as beans, peas, soy products and unsalted nuts and seeds.

Isaiah 58 ”The 58th chapter of Isaiah is a prescription for maladies (diseases) of the body and soul. If we desire health and the true joy of life, we must put into practice the rules given in this Scripture. Of the service acceptable to Him, and its blessings, the Lord says, (Isaiah 58:711)--, “If those who are suffering from ill health would forget self in their interest for others; if they would fulfil the Lord’s command and minister to those more needy than themselves they would realise the truthfulness of the prophetic promise, “Then the LORD shall guide thee continually, and satisfy thy soul in drought, and make fat thy bones (increase your white blood cells / immunity)) and thou shalt be like a watered garden, and like a spring of water, whose waters fail not.(v11), and “Then shall thy light break forth as the morning, and thine health shall spring forth speedily.(v8).

Exercise Brisk walking, as a moderate exercise, 45 minutes, 4-5 times a week strengthens the defences of the immune system. High-intensity activity, such as marathon running and gym training actually weakens the immune system. Exercise increases the mobility of antibodies and white blood cells detecting illnesses sooner. Exercise also increases blood circulation, increasing the speed with which the immune system can detect intruding pathogens.

“And my God will meet all your needs according to his glorious riches in Christ Jesus.” – Phil 4:19


Have you not known? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the LORD shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint. Isa. 40:28-31

HIV: How it Works Much has been said and written about HIV such that a discussion about this topic does not raise an ear. But the staggering fact is that HIV infection continues to ravage our country. With a population of about 55 million, South Africa had approximately 7 million people living with HIV in 20161. The most affected are the youth and the working citizen aged between 15–49 years, of which about 18,9% are estimated to be HIV positive. This data warrants much talks and discussions so as to curb the scourge of HIV transmission. To understand how HIV works, let’s ask some basics questions. What is the HI virus? A virus is a parasite that survives by living inside a cell. It takes over the control of the cell for its own benefit for survival and multiplications with dire consequences for the cell. The human immunodeficiency virus, is thus called because it attacks and cause death of the immune cells, leaving the person deficient of immune cells to protect human body and fight against disease. The HI virus circulates in bodily fluids and organs of an infected person. How does HIV work? The virus enters the cells by attaching its outside covering proteins (gp120) to molecules called CD4 that are found in a certain types of white blood cells (helper T-lymphocytic cells & some macrophages)2. The way in which HI virus enters the cell is a very intriguing process. Inside the CD4 cell, the HI virus uses the cells machinery to make thousand copies of its self. This life cycle of HI virus destroys the CD4 cell

Dr Nonhlanhla Mbenenge

leading to thousands of HI viruses being released into the blood to infect other CD4 cells. How do antiretroviral treatment (ART) works? The ART cannot cure HIV infection. There are different types of ART. They work against the virus at different stages of its life cycle to stop it from multiplying. The HI virus will still be harboured in infected cells but it will not be infecting and destroying new immune cells. The immune recuperates and the infected person can lead a long and healthy life. The ART are of continuous daily dose intake. Therefore missing a dose will result in the release of the HI virus copies from the cell to attack the immune cells. Missing multiple doses of ART causes the HI virus to become resistant to ART. There are side effects associated with taking ART, but they are manageable3. Health care workers are trained to deal with these side effects and/or change your ART to a better ART regimen. References 1. Stats SA. Mid-yea estimates 2016. /P03022016.pdf 2. Carter J.B. and Saunders V.A. Virology Principles and Application. John Wiley and Sons Ltd 2nd Ed. 2015, November; chapter 18: 207221 3. AIDS info website. HIV Treatment: The Basics. Last reviewed: 2017 February 24. Available at effects

Why Plant Based Living?

“A question I am often faced with, is why I choose to live the way I do. My lifestyle choice is based on literally years of trail and error, my own health issues and my husbands' thirst for knowledge about how the body works. André has been a major sports-enthusiast since the early 90’s, and experimented with different foods and supplements to boost his performance. After much research and experience he found that plant based foods truly have amazing properties to heal and cleanse the body. His recovery time after events was remarkably shortened and together he and I have realized that this lifestyle not only promotes fitness but has a real impact on curbing common lifestyle diseases. (High blood pressure, depression, diabetes, cancer, eating disorders, etc) After seeing the results in our own lives, we decided that we would like to share our experience with those around us. Our Health Ministry, Carrot and Coconut, has grown out of that desire! At first we only operated a small take-away stall once a year, but it has now grown into a mobile, all-in, hands-on gig that can cater for any event, not matter how big or small.

But what is this lifestyle we call "plant-based'? My definition is as follows: "A whole-food, plant-based diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, whole grains, and legumes; and it excludes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil." Why would I recommend it? The biggest reason is the health benefits it has. I have already mentioned my husband’s results in the sports division, but I can't be true to this lifestyle if I don't tell you about everything else it has to offer!


It is cost effective and easy to follow. Whole grains, potatoes, and beans are some of the most affordable bulk foods you can buy. Create meals around these staple items and you will spend less than you did on a meat-heavy diet. Sure there are real "guru's" out there that can make the whole plant based movement look very complicated and expensive - but the truth is you don't need fancy stuff to make it work. Everything you need, God created to be 17 available in a simple garden, so don't stress

about it! I'm not however, saying that you should not eat a variety or that you shouldn't read up as much as you can about what your body needs. I believe knowledge is power, and part of my vision as a Health Educator is to teach people what they need and how to do it at home.


It corrects body imbalances. For quite a while when my kids were young, I used to "live" on toast and black coffee. Sound familiar? Let me tell you that if you are living a similar lifestyle, it's a recipe for disaster. I got so sick I couldn’t even get up out of bed. My body was in total shut down mode. However, when I started making lifestyle changes I found that I had more energy, a clear mind, I began to lose weight, my digestive system was healthier, and I just felt great! My experience is not unique though - at the Be Free Center where I volunteered we saw many people improve or completely eliminate their lifestyle "dis-eases". Blood pressure, cholesterol, diabetes, cancer, you name it - all of them are treatable with a simple plant based lifestyle. Often people ask me, "don't you miss it?" Now I know they mean well, but if I'm completely honest, I can tell you with a clear conscience that I don't miss it. I don't miss feeling sick, tired, demotivated and lethargic. I don't miss feeling bloated, anxious, or uncomfortable. I want to share my experience with as many people as possible because most of us don't even know what it feels like to be healthy!

Maybe we've been having headaches every day for so long that you think it's "normal". Let me tell you, it's not! You don't have to be stuck on meds your whole life, God has so much better, so much more to offer you. I hope you're excited. I am. I have so much more to share and tons of testimonies that will make you want to clean out your cupboards and go the Fruit & Veg way right now. If you don't know where to start, don't be shy to ask - there is so much info out there! Our church has known about the benefits of plant based foods long before "science" caught up, and if anything this should be a HUGE motivation to head in that direction (if you're not doing so already). You have the potential to live a great, diseasefree life. God wants to use your testimony to reach others who might be in the same boat. Be bold! Try it. If you truly commit, you'll see the positive changes. Change is always hard, and you should expect to have hiccups and bumps along the way. Don't let them derail you though, just keep going. I hope I have inspired you with my story, please feel free to contact me and share yours, I'd love to hear it! Also check out my blog and Facebook page, I add new ideas and recipes every week so you'll never get bored. Here's to a healthier you! Amanda Steenkamp 072 3777 175 Facebook:@CarrotCoconut Twitter: @CarrotCoconut 18 Website:

8 Tips to Cut Medical Costs By Dr Gandy Madzalo M.D.(A.M)

Have you ever seen rich people begging? Yes, from one doctor to another, begging to have their health restored. This precious treasure called “health” rules our happiness. However, do we wait for illness and pain to knock at our door before we think about our health? Today, the whole world has become a huge hospital. It is time for us to do something! Discover the causes of sickness and learn how to prevent them, especially those conditions that are potentially preventable. There are people who blame fate for their poor health, or they blame God or the devil; but sometimes the real cause of illness is the transgression of nature’s laws of hygiene, diet and lifestyle. The most common cause of chronic diseases is a lifestyle contrary to the principles of nature. Sedentary lifestyles, incorrect eating habits, drug abuse, use of tobacco, alcohol or other stimulants are some of the underlying factors of modern day chronic diseases. Our happiness is closely related to our health. We should consider its importance, for God wishes to give us wisdom so we can avoid sickness and He wants to help us regain our lost health: “Beloved I pray above all things that you may prosper in all things and be in health…” — 3 John 2.

First tip Drinking eight glasses of water a day between meals will help to detoxify the system. We should drink the first two glasses on an empty stomach. A daily shower stimulates both the blood circulation and the nervous system. It cleanses the pores so toxins can be eliminated and contributes greatly to the health of your body. Second tip We should sleep at least 8 hours a day (children require more). Sleep strengthens the nervous system, promotes cell production, aids the secretion of hormones, especially the ones related to growth and helps the body to function correctly. Furthermore, a weekly day of rest is a blessing, both for the body and the soul. In places where people live longer they have a tradition of daily rest and weekly rest like the centenarians of Loma Linda in California, U.S.A. Third tip Be temperate; one should be temperate when eating, at work and in all activities – sexual, intellectual, etc. Temperance means using the good things in moderation and avoiding the bad ones. Even healthy food, if eaten in excess, can be detrimental to our health. We should leave the table feeling that we could eat more. 19 Digestion starts in the mouth, so food should be

chewed well. Avoid the temptation to swallow chunks of food. Remember, we do not have teeth in our stomachs. Fourth tip Eat the best food. The body cannot convert junk food into healthy food in our body. We need to choose food not just because it looks and tastes great. Choose the food that will nourish your system, rich in vitamins, minerals, complex carbohydrates, adequate protein and essential fatty acids. An old adage says, “Man should eat to live, not live to eat. The one who eats to live will enjoy good health but the one who lives to eat will burst.”

organized in the evenings and can go on very late. However, if you sacrifice sleep for a number of days, know that you are doing that at the cost of your health. It’s important to know when to say farewell and close your door. Aim to have seven to eight hours of uninterrupted sleep if you want to enjoy good health. A good sleep helps the whole system to recover and prepares you for the joys of the next day. Depriving yourself of sleep in the name of happy times is not a good idea. When the holidays are over you will suffer from fatigue and instead of enjoying your work, you will need another holiday to recover. Organize some activities which will require more burning of calories. Think of activities like swimming, hiking, cycling or a nature walk, they will help you to have a good sleep.

Fifth tip Walk! Walk! And walk! Exercise strengthens your body and increases your enjoyment of life. Have daily active outdoor exercises if possible. Aim for at least 30 minutes of exercise a day. Walking is the safest exercise and one of the best. Physical activity combats stress, restores energy, improves sleep and strengthens bones. Sixth tip Expose yourself to fresh air. Air out your home daily and sleep in a room with adequate ventilation. Keep your lungs healthy by taking frequent deep breaths. Walk outdoors when possible, even in winter. Fill your house and surroundings with green plants that absorb carbon dioxide and increase oxygen. Seventh tip Balance pleasure and rest. If you snooze you lose, that’s the usual slogan during celebration times. Maybe it’s because most fun events are


Eighth tip Trust in God. A life of quality and fulfilment includes spiritual growth and development. Love, faith, trust, and hope are healthenhancing and they bring rewards that endure. Trust in God brings all healing – physical, mental, emotional, and spiritual. We cannot be safely guided by the customs of society. The chronic diseases that are becoming a pandemic in our communities today are mainly due to common errors directly related to lifestyle, hygiene and eating habits. Some people are suffering due to ignorance while others are just careless. Either way, one day we will harvest what we sow, either good health or chronic disease. Sow good decisions today so that you reap health tomorrow.

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RECIPES CHICKPEA, LENTIL & KALE STEW INGREDIENTS: 1 can Lentils, drained 1 can Chickpeas, drained ½ white onion, finely chopped Sea salt and black pepper to taste 2 cups de-stemmed loosely packed kale or spinach 2 medium cloves of garlic, minced 2 cups water 1 cup carrot, sliced thinly 1 tsp each dried basil, oregano and parsley 2 cups diced zucchini/ courgette 1 tbsp minced fresh sage 1 can Chopped Tomatoes 2 tsp extra virgin olive oil

KITCHEN GADGETS: Pot, sharp knife METHOD: Heat the olive oil over medium heat for 1 minute, then add the garlic, onion and carrots. SautĂŠ; for 2 minutes or until the onion begins to become translucent. Add the dried herbs, lentils, tomatoes, zucchini, water and chickpeas. Stir well, then bring the pot to a boil. Reduce to medium, cover and allow the stew to simmer for 20 minutes. Remove the lid and stir in the fresh sage and chopped kale. Allow the kale to wilt in the stew for 5 - 10 minutes. Season to taste with sea salt. Allow to reduce until thickened to gravy consistency. Angela Simpson

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“Our heavenly Father has a thousand ways to provide for us of which we know nothing. Those who accept the one principle of making the service of God supreme, will find perplexities vanish and a plain path before their feet..” Ellen G White

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Health Department – Northern Conference South Africa

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NC Health Magazine  

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