AU G US T 2 017
helping you live life well
6 WAYS TO QUIT SUGAR & still enjoy the sweet taste
RAW CHOCOL ATE MOUSSE A winning vegan dessert
AYURVEDIC BEAUTY RITUAL Learning the art of self-care
Meet Candice Bodington (Candibod), foodie and fitness blogger
Offers valid from 1 - 31 August 2017. Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.
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helping you live life well Publisher: Dr. Sean Gomes Editor: Robyn Wilkinson firstname.lastname@example.org Editorial Contributor: Lara Potgieter email@example.com Designer: Karla Kelder firstname.lastname@example.org Dietitian: Hayley Cimring email@example.com Advertising & Directory Enquiries: Sue Dall | cell: 084 707 4477 firstname.lastname@example.org Printed by: Novus Print Solutions
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Wellness Warehouse new branches Brooklyn | 012 460 9159 Shop 329, 3rd Floor, Brooklyn Mall, Veale street & Fehrsen street, Brooklyn, Pretoria 0181 Menlyn Maine | 012 348 4444 Shop 11, Menlyn Maine Central Square, 210 Amarand Ave, Newlands, Pretoria, 0100 Menlyn Park | 012 348 4677 Shop 80, Menlyn Park, Corner of Atterbury & Lois Avenues, Menlyn Park, Pretoria, 0063 The Grove | 012 807 5445 Shop L55, The Grove Mall, Lynnwood Road, Equestria, Pretoria East 0184 Woodlands | 012 997 3022 Shop 18 B, Woodlands Boulevard Corner of Garstfontein road and De Villebois Mareuil drive, Pretorius Park, Pretoria East 0081 Clearwater Mall | 011 475 1914 Hendrik Potgieter Rd & Christiaan de Wet Road, Strubensvalley, Roodepoort Thrupps Illovo Centre | 011 268 6403 Thrupps Illovo Centre, 204 Oxford Road, Johannesburg 2196 Parktown Quarter | 011 327 6416 Wellness Warehouse, Shop 1 Parktown Quarter, c/o 7th and 3rd Avenues Parktown North, Johannesburg 2193 Kyalami Corner | 011 003 3552 Wellness Warehouse, Shop 3A, Kyalami Corner Shopping Centre, c/o Main and Kyalami Roads, Kyalami 1684
Wellness Warehouse magazine is also on sale at Starke Ayres at both the Rosebank and West coast branches in Cape Town
Model : Foodie and Fitness blogger, Candice Bodington Photographer: Stephanie Papini Stylist: Safiyah Cassim Khan Dressed by: Adidas www.wellnesswarehouse.com | 5
E D I TO R ’S N OT E SWEET BALANCE There’s life after sugar! We prove this with all the alternatives you’d ever want to know about. Healthy alternatives, how taste works, delicious dessert and snack recipes and balancing cravings are high on our agenda. Take this as your opportunity to explore raw cacao and natural chocolate. Once you switch over, you’ll never look back. Balance is also about harnessing your thoughts in mindfulness and you’ll find our features on Yoga Nidra and Jungian Sleep highly engaging. Pour more love into your body with Ayurvedic beauty practices and do less training with more results using a ‘mind to muscle’ focusing strategy. If you’ve heard about the trend involving plant medicine journeys, you’ll be much more informed after our article on Ayahuasca. This month celebrates magnesium and blood sugar-balancing supplements encouraging sustained energy and mood. Our green section encourages planting lavender – the flower with power. There’s a wonderful journey in our August issue and we invite you to come along with us. In sweetness and health
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Contents AU G U ST 2 0 1 7
E AT 14
M A LVA P U D D I N G You can’t go through winter without a Malva Pudding. This one uses ingredients like coconut nectar and coconut cream for the toffee sauce topping.
TA ST E YO U R WAY TO H E A LT H Know your taste buds with an exploration of the 5 different tastes and how they connect to the brain’s reward centres. Prepare 3 recipes to delight and surprise your taste receptors.
SWEET AS CAN BE Learning about glycemic index is key to understanding how to balance blood sugar. From superfoods and stevia to fruit puree, tree tapping and balsamic glaze, we highlight sweet alternatives.
YO G A N I D R A Known as yogic sleep, yoga nidra is a powerful meditation practice known for physical, mental, and emotional relaxation. In this practice your mind is conscious yet experiences deep sleep.
DREAM LIFE Dream analyst Machiel Klerk tells us how working with our dreams can help us connect with our inner genius to lead a more meaningful and fulfilling life. GREEN
6 WAYS TO Q U I T S U G A R From mind-sets and myth-busting to emotions and mood; we unpack ways to manage your relationship with sugar. Get onto a sweeter road by knowing the substances that help reduce cravings and the reasons we crave. R AW C H O CO L AT E M O U S S E Free from gluten, grain, dairy and processed sugar, this chocolate mousse will bowl you over with a rich texture and taste.
AY U RV E D I C B E AU T Y T I P S Ayurveda has a wealth of beauty rituals both nourishing and effective. We look at the tradition of using special oils and various self-massage techniques in a process called Abhayanga.
E D I TO R ’ S C H O I C E We highlight our favourite products in August.
COV E R Our cover model Candice Bodi shares her favourite recipe with us.
READ WELL Game changing, the Hidden Mind healing protocol and 3 novels keep us busy this month.
G E TAWAY We head off to Abalone Boutique Hotel and Spa in Paternoster
CLASSIFIED Find out what’s happening in your wellness community with workshops, retreats, therapies and more.
4 FAVO U R I T E S U P P L E M E N T S Support balanced blood sugar levels and cravings with supplements like L-Glutamine, Chromium, Fatty Acids and Probiotics.
M A RV E L O U S M AG N E S I U M Insomnia, digestion, energy and more – magnesium is a key nutrient in so many bodily functions. This article looks at why you might have a deficiency and what to do about it. PLANT MEDICINE A ceremony involving a plant from the Amazon called Ayahuasca has become a popular ‘rite of passage’ or healing journey for many. We look at what it entails and who is doing it. M OV E M E N T
EVENTS Find interesting workshops, training and courses.
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L OV E LY L AV E N D E R Lavender is extremely calming and is popularly used in aromatherapy treatments. Grow your own and use it to make your DIY healing balms.
M I N D TO M U S C L E Combining mindfulness alongside training has seen some excellent results. More focus requires less training to get the same results. Put your mind in your muscle and see for yourself.
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OUT & ABOUT Deepen your knowledge, improve your interpersonal skills, walk for trees and treat yourself to an exotic healing retreat with one of our exciting upcoming events.
B H A G AVA D G I TA L E C T U R E SERIES – DURBAN & JOHANNESBURG 6 to 16 August 2017 Join the Vedanta Institute for a series of lectures with Swami Parthasarathy and daughter-disciple Sunandaji. The lectures will take place in Durban from 6 to 9 August, and in Johannesburg from 13 to 16 August. Topics such as The Devastating Ego, The Power of Action, The Law of Karma, and The Yoga of Meditation will be covered. The lectures are free and open to all, and no booking or registration is required. For more information visit www.vedanta.org.za or contact email@example.com. C O N S C I O U S C O M M U N I C AT I O N WORKSHOP - GAUTENG 25 to 27 August 2017 This powerful seminar has been codesigned by The Journey Founder Brandon Bays and her partner, Kevin Billett, both of whom share a deep passion for healing and awakening. On the three-day immersion, you will discover the huge impact your verbal and non-verbal communication have on the wellbeing of both yourself and others, and learn how to communicate more elegantly and effectively. You will practise opening your whole being to the vast array of life’s emotions, from the heights of exuberance to the depths of stillness. Perhaps most importantly, you will leave with a host of valuable skills to help you work consciously and effectively with anyone, both in your personal and professional lives. For more information visit www.thejourneysa.co.za or contact firstname.lastname@example.org. 8 | www.wellnesswarehouse.com
UPCOMING PEACE TREE PILGRIMAGE – C A P E TOW N TO W E ST COA ST 1 to 3 September 2017 This purposeful walking pilgrimage begins at Woodbridge Island in Milnerton and ends at Camphill Farm on the West Coast two days later. Walk alongside likeminded sustainability ambassadors, spend a festive evening in Melkbosstrand, explore the flora and fauna of the Koeberg Nature Reserve, and encourage your family and friends to join you in planting a goal of 1008 trees at Camphill farm. For more information visit www. ayala-katz.wixsite.com or contact email@example.com. A E G E A N A L C H E M Y R E T R E AT – PA RO S , G R E E C E 17 September 2017 onwards We all experience a sense of yearning – of knowing that there is more to and for us than we are currently experiencing. Dr. Andrea Phillips-Seidel and her team of highly acclaimed therapists invite you to experience the alchemy of mind, body and soul acceleration to activate all you dream of manifesting within your being. Their Aegean Alchemy retreat in Greece’s exotic Paros is a safe and supportive space to delve deeper into an understanding of your soul’s journey. The programme is tailor-made to suit each guest, and the seven-day minimum stay assists deep transformations and equips participants with invaluable wisdom and skills for ongoing transformation. For more information visit www.aegeanalchemy.com or contact firstname.lastname@example.org.
CHILDREN’S YO GA TEACHER T R A I N I N G – C A P E TOW N 14 to 15 October 2017 South Africa’s leading provider of children’s yoga classes and children’s yoga teacher trainings, Yoga4Kids has been successfully spreading children’s yoga and life skills throughout South Africa since 2003. Yoga4Kids is represented nationally, with teachers in Johannesburg, Durban and Cape Town. Their teacher trainings offer internationally accredited children’s yoga teaching certifications that allow graduates to teach either under the Yoga4Kids brand or on their own steam. The training consists of three modules. This weekend will cover Module 1 and take place at the Zen Studio in Table View, Cape Town. For more information visit www.yoga4kids.co.za or contact email@example.com. WILD D OLPHIN & YO GA R E T R E AT – P O N TA D O O U R O , MOZAMBIQUE 20 to 25 October 2017 Inviting all dolphin, nature and yoga lovers to join the Zero Point Healing team for a life-changing five days of swimming with wild dolphins, practising yoga on the beach, snorkelling, healing treatments, therapeutic art sessions, local culture and cuisine and so much more in beautiful Ponta Do Ouro, Mozambique. The retreat package includes return flights to Mozambique, en-suite accommodation, delicious meals, healing sessions, interactive dolphin trips, yoga classes, tours and all transfers. For more information visit www.zeropointhealing.co.za or contact firstname.lastname@example.org.
l Unique award-winning formulation l Supports collagen formation l Use daily as part of your beauty regime
Solgar | Itâ€™s Your Choice. www.solgar.co.za
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E D I TO R ’ S C H O I C E “Find the sweetness in your own heart, then you may find the sweetness in every heart.” - Rumi
BACK TO THE SOURCE Nature has so many wonderful healing qualities to offer us, and conscious consumers are going back to the source to choose pure, healthy and sustainable products. We love the fact that there are absolutely no chemical preservatives in the Back 2 Nature skincare range, and that even the packaging is earth-friendly. Our favourite is the Facefood Day Cream with aloe vera, shea, coconut and jojoba. It’s great for calming damaged or irritated skin, clearing blemishes and brightening pigmentation. NOW R120 for 50ml
MORINGA MAGIC Moringa has 25 times the iron of spinach, 17 times the calcium of milk, 15 times the potassium of bananas, 10 times the vitamin A of carrots and 9 times the protein of yoghurt! The potent plant protein is also rich in antioxidants and naturally energising. Akan’s convenient daily serving moringa leaf powder sachets are perfect for mixing into smoothies, yoghurt, porridge and even soups and stews for a quick and easy nutritional boost. NOW R450 for 3g
SWEET & SPICY SCENT Did you know that just the smell of cinnamon can help curb sugar cravings? It’s also great for de-stressing, re-energising and lifting your mood. The rich and festive fragrance of this Cinnamon and Clove Candle is made with quality aromatherapy oils. Combine the sweetness of cinnamon with the spiciness of cloves and you’ve got the perfect addition to your comforting space. NOW R180
SLEEP SWEET Melatonin is a hormone made by a small gland in your brain called the pineal gland. The hormone helps control your sleep cycles, and boosting your body’s formation of it is a surefire way to sleep better naturally. Boxall & Carmichael’s Sleep supplement does just that, and also helps to reduce stress and anxiety. A great natural chill pill! NOW R300 FOR 60 VEGICAPS
BALANCE YOUR BLOOD SUGAR Your blood sugar level is the amount of glucose in your bloodstream at any given time. Keeping it balanced is important for overall wellbeing, including improving fitness, harmonising hormones and increasing your metabolism to help you lose weight. Good Health’s Glucozone™ is designed to support healthy blood sugar and energy levels. It contains cinnamon, chromium, zinc and other key herbs and minerals that help transport glucose into your cells, where it can be used for energy instead of stored as fat. It’s also great for curbing cravings and reducing stress. NOW R425 FOR 60 VEGICAPS
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S N A P. C H AT. W I N
share your wellness moments
C O N G R AT U L AT I O N S TO J E N N A M O O R E Thanks Jenna Moore for the matcha Inspiration! Gives us those good feelings inside & we hope that you enjoy your R500 shopping voucher. Share your wellness moments with us and stand a chance to win R500.
Live life well by sharing your wellness moments with us on social media. Every month we select our favourite social media post to win R500 to spend at any Wellness Warehouse. Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram and @Wellnews on Twitter
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R E G U L A R F L AT W H I T E O R AMERICANO FOR R12 UNTIL 10AM LOCATED IN Lifestyle on Kloof, Gardens Centre, V&A Waterfront, Cavendish Square, Menlyn Maine Central Square, Brooklyn Mall, The Grove, Woodlands Boulevard, Clearwater Mall, Kyalami Corner, Thurpps Illovo, Menlyn Park & Parktown Quarter. www.wellnesswarehouse.com | 13
Wellness - Coconut Flour Organic 500g
NOW R49 50
Wellness - Coconut Oil Cold-Pressed Extra Virgin Organic 750ml
Biona - Creamed Coconut Organic 200g
NOW R34 You can’t go through winter without a serving of Malva pudding. This one is made in muffin shapes and is free from processed sugar and dairy.
INGREDIENTS MAKES 6 MINI CAKES For the cakes *190g gluten free flour *10g baking soda *1g salt *1 large free range egg *50g sugar free jam *15g apple cider vinegar *15g melted coconut oil *80g xylitol *250g soya / almond milk For the toffee sauce coconut cream *50g soya/almond milk *40g coconut blossom sugar *30g coconut oil *5g vanilla extract *120g
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M A LVA PUDDING METHOD
1. Pre heat the oven to 180°C and grease a jumbo muffin tin with coconut oil. 2. Combine the flour, salt and baking soda in a mixing bowl. 3. In a separate bowl, beat the egg, jam, vinegar, coconut oil & xylitol. 4. Add the dry ingredients to the wet ingredients and beat together until well combined. 5. Add the milk and keep beating until a batter forms. 6. Pour into the muffin baking tray and bake at 180°C for 25min. 7. Five minutes before the cakes are fully baked, make the toffee sauce by bringing all the toffee sauce ingredients to a boil. 8. Remove cakes from the oven and pierce them with a fork to help the sauce get absorbed. 9. Pour half the sauce over the cakes and allow to soak. 10. Use the balance of the sauce on serving. R E C I P E P H O T O G R A P H E D B Y S T E P H A N I E PA P I N I Follow her on instagram : stephanie_papini
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Taste your way to health
by Lara Potgieter
ur sense of taste helps us identify toxins and maintain nutrition. It’s a sense that’s meant to act as guidance for our survival. Researchers gauge that taste came into being about 500 million years ago, when creatures developed the ability to sense prey in the ocean, determine whether it was edible and have the perception of enjoyment. We look more deeply into the different tastes and why it’s important to include each taste in your diet. BITTER Although this taste acts like a built-in poison alarm, a little bitterness makes food interesting (and healthy). Hundreds of substances (mostly found in plants) taste bitter. Antioxidants, which aid metabolism and help the body ward off cancer, actually account for much of the bitter taste of kale, dark chocolate and coffee. Many healing herbs have a bitter taste. SALTY Our brains are wired to enjoy a little but reject a lot of salt. This is a way of making sure we eat just enough to maintain the salt balance our bodies need to function. A danger in modern society is that many of our palates have been spoiled from high taste additives and adapted to crave a lot of salt. The good news is that we can reverse that and prime our taste buds to be satisfied with less simply by cutting down the amount of salt we eat.
HERE ARE SOME SIMPLE TIPS ON IMPROVING THE BALANCE OF FLAVOURS IN YOUR FOOD *If your food is too salty, add sweet ingredients to balance it. *If your food is too bitter, add salty or sweet ingredients, or combinations of the two to bring it back into balance. *If your food is too sweet, add something sour. Don’t add salty ingredients as salt actually enhances sweet! *If your food is too sour, add some sweetness. *If your food seems okay but is missing a little something special, it may be time to add some umami flavour.
SOUR Although we know that sourness is caused by acids in foods like lemons, yoghurt and sourdough bread, scientists aren’t exactly sure how this taste works, or even what its precise biological function is. Many suspect that sourness originally signalled that food was decomposing and was potentially unsafe to eat. Nowadays, many of the probiotic rich foods like sauerkraut and Kimchi have a sour taste yet are deemed to be highly nutritious. SWEET This is the taste most pleasurable to most of us. Sweetness signals the presence of sugars, the foundation of the food chain and a source of energy. The excess of sugar in our modern diet has, unfortunately, over-stimulated our sweet receptors, making us crave far more than we actually need. UMAMI Umami means ‘delicious taste’ in Japanese. It’s best described as savoury, or rich in flavour released by cooking, curing or ageing. Umami is produced by certain amino acids, for example found in seared and cured meats, aged cheese, green tea, soy sauce and even cooked tomatoes. We were initially thought to have just four main tastes (bitter, salty, sweet, and sour), and umami is a more recent addition. The latest research suggests that our tongues also have receptors that can detect fatty acids, and that fat may soon be added to our basic taste repertoire. Yet another culprit for our ice-cream cravings! Making delicious and nutritious food is all about balancing our basic tastes. People who are subject to food cravings and tend to overeat can balance this disposition by experiencing each of the 5 tastes at every meal. Traditional Asian medicine theorises that if any of the five tastes are lacking in a diet, the body will remain unsatisfied, which causes cravings.
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Here are three recipes with perfect flavour balancing and surprising taste combinations… THAI RED FISH CURRY - SERVES 4 INGREDIENTS Curry Paste *1 medium red bell pepper, dry oven roasted, deseeded, peeled and roughly chopped *2 large red jalapenos, stems removed and quartered *6 large dried red Thai bird chillies, stems removed and soaked in water for 30 minutes *1 stalk lemongrass, peeled and roughly chopped *20 g fresh ginger, peeled and roughly chopped *40 g garlic, slivered *100 g yellow onion, peeled and roughly chopped *40 g Thai fish sauce *15 g Thai shrimp paste Aromatics *4 g coriander seeds, finely ground *1 g lemon zest, finely grated Finishing Ingredients *100 g coconut milk *10 g fresh squeezed lemon juice, strained Garnish *4 large sprigs coriander Accompaniments *250 g sweet potato, cut into 2 cm cubes *3 medium aubergines, stems removed and cubed into eighths *200 g white fish *6 cups cooked brown rice or quinoa Additional Items *Coconut oil METHOD 1. Preheat the oven to 200 °C and grind the curry paste ingredients in a mortar and pestle. 2. Add the curry paste ingredients to a blender with a little water and blend until smooth. 3. Coat the sweet potato cubes in oil and place in a row on a baking sheet. 4. Roast the sweet potato until golden brown (about 30 minutes). 5. Remove the sweet potato from the oven and set aside. 6. Coat a small frying pan in oil and warm over medium heat. Saut the aubergine cubes until lightly brown on both sides (about three to five minutes). 7. Remove the aubergine from the pan and set aside. 8. Add the curry paste to a large wok or frying pan and bring to a simmer over medium heat. 9. Add the aromatics and fish. 10. Reduce to a low heat and cover, allowing to simmer lightly for about 20 minutes (depending on the thickness of the fillet). 11. Add the aubergine and finishing ingredients, and continue to simmer for one minute, stirring gently to integrate but not break the fish. 12. Add the sweet potato and continue to simmer for another minute, stirring delicately. 13. Serve with the rice (or quinoa) and garnish with coriander.
"Humans recognise five basic tastes: bitter, salty, sour, sweet and umami (savoury). All the varieties of flavour we experience are a combination of some or all of these tastes." www.wellnesswarehouse.com | 17
D I D YO U K N OW ? Our taste buds are cells on our tongues with specialised proteins called taste receptors that latch onto molecules in food and drink, sending signals to the brain through the nervous system and producing sensations ranging from pleasure and reward to aversion.
TOFU WITH APPLE AND ONION RELISH - SERVES 2 INGREDIENTS *1 block extra-firm tofu *1/2 cup flour of your choice *1 tsp dried sage *1 tsp ground cumin *salt and pepper, to taste *2 Tbsp coconut oil *1 large onion *2 apples *3 Tbsp apple cider vinegar *1 Â˝ cups vegetable broth *2 Tbsp butter *fresh parsley METHOD 1. Heat the oven to 200 Â°C 2. Drain the tofu and cut into 8 rectangular slices. 3. Season the flour with the sage, cumin, salt and pepper. 4. Coat the tofu with the seasoned flour and shake off any excess. 5. Heat the oil in a pan over medium high. 6. Add the tofu slices and cook until brown on both sides (about 4 minutes per side), then transfer the tofu to the oven to keep warm. 7. Chop the onion and the apple into medium-sized pieces and add to the pan. 8. Increase the heat to high (the onions and apples will give off a lot of water) and cook until the onion is wilted and the apples are golden brown (about 5 minutes). 9. Add the apple cider vinegar to the pan and bring to a boil, then lower the heat and cook until the vinegar becomes syrupy. 10. Add the vegetable broth and return to the boil. Cook until the broth reduces to half. 11. Remove the pan from the heat, add the salt and pepper and whisk the butter in until smooth. 12. Top the tofu with the onion and apple relish, and garnish with fresh parsley.
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ORANGE FENNEL SALAD - SERVES 2 INGREDIENTS Salad *3 celery stalks, sliced *2 fennel bulbs, sliced *1 orange, cut into segments *8 olives *1/2 cup walnuts, toasted Dressing *2 Tbsp dijon mustard *2 Tbsp lemon juice *1/2 clove garlic, minced *1 Tbsp agave *3 Tbsp extra virgin olive oil *salt and pepper, to taste METHOD 1. Add all the salad ingredients to a bowl. 2. Mix the dressing ingredients well. 3. Drizzle the dressing over the salad and enjoy.
BITTER FOODS kale collard greens mustard greens parsley rocket endive celery sesame seeds dark chocolate coffee SALTY FOODS soy sauce miso sea vegetables pickles SOUR FOODS lemon lime sourdough bread yoghurt vinegar sauerkraut fermented dishes
SWEET FOODS corn cooked onions squash sweet potato cooked grains carrots parsnips fruit honey UMAMI FOODS shiitake mushrooms fish shellfish cured meats ripe tomatoes spinach green tea cheese
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Sweet as can be by Kirsten Alexander
rom blackstrap molasses to lucuma, we take you through our top ten sugar substitutes and how to best use them in your daily meals. Most of us know sugar isn’t the healthiest food, and the risks can go way beyond a sugar crash or a cavity. Sugar has become a constant companion in our lives and an additive to nearly all food – from cereal to salad dressing. Whether spoons added to your tea or coffee, or the industrial amounts included in soft-drinks and processed foods, sugar tends to dominate the western diet. In its natural state, sugar is a fairly harmless carbohydrate that our bodies need to function. It's found in fruits, vegetables, and dairy as a compound known as fructose or lactose. The problem comes when sugar is added to foods during processing for added flavour, texture, or colour. This is more common than you may realise, and you don’t need to be in the treat aisle to find yourself surrounded by sugar. For those with a well-developed sweet-tooth it can be really tricky to satisfy your craving for harmful, sugary treats; especially when it seems there's no equally delicious alternative. But whether it's from fruit, tree sap, or even more unusual sources such as brown rice, there are natural alternatives to refined sugar that will satisfy the sweetest taste buds. Take a look at our top 10 list of sweet substitutes you can use to tame your sweet tooth for good!
D I D YO U K N OW ? In 1919, a processing accident caused a 12 metre wave of molasses to sweep through the streets of Boston, killing 21 people and injuring 150. The event is known as the Boston Molasses Disaster.
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SWEET SUBSTITUTES Brown rice syrup – As with any refined sugars, it’s best to use this syrup in moderation; take it in small amounts and not very often. The glycaemic index of brown rice is only about 10 to 20 percent less than white, so it digests relatively quickly, too. Brown rice syrup is a brilliant substitute in recipes that call for corn syrup. You can use a one-to-one ratio for a healthier dose of sweetness. Brown-rice syrup is also sold as a table-top sweetener that can be used in baking and stirred into coffee and tea. It tastes less sweet than white sugar and has a nutty flavour.
"The sweet taste is the most liked taste in the world. It is believed to bring happiness and nourish the sensory organs." Banana puree – With their subtle natural sweetness, bananas are a brilliant replacement for sugary treats. Not only rich in fibre and potassium, bananas are a great source of vitamins B6 and C and are also fairly low on the GI scale, having a glycaemic index value of 51. Overripe bananas are best to use because they’re sweeter and puree better than regular ripe bananas. One banana can be substituted for one cup of sugar in your recipe. Combine one cup mashed, overripe banana with a few tablespoons of water; puree until smooth, adding water if needed to get a smooth consistency. Balsamic glaze – Balsamic vinegar adds ample flavour to any dish, without packing in too many calories. Swapping out oil or fatty dressing for balsamic vinegar shaves significant calories, making it a healthier alternative. Balsamic glaze is available in most health-food and speciality stores; though you can quickly and easily make your own. Simply simmer balsamic vinegar until it forms a thick syrup. Balsamic vinegar is low on the glycaemic index. Still, a one-tablespoon serving contains 2.4 grams of sugars, so if you are diabetic, pay close attention to the amount you consume. Coconut sugar – Made from the sap of coconut flowers, this natural sugar comes in block, paste, or granulated form. Research has determined coconut sugar to have a glycaemic index of about 35, officially ranking it a low-glycaemic sweetener. An easy substitute for sugar, coconut sugar has a one-to-one replacement ratio. Give the coconut sugar a quick blast in your food processor to make the granules smaller before adding it to a recipe calling for sugar. Maple syrup – This brilliant syrup comes directly from plant sap and naturally contains minerals and other elements with antioxidant properties. It’s also heat stable so you can use it for marinades, sauces, glazing or for baking. Pure maple syrup has a glycaemic index of 54; that’s 11 points lower on the scale than sugar. Those with diabetes should keep in mind that maple syrup remains a food that should be eaten once in a while and in limited quantities, just like other sources of concentrated carbohydrates. Blackstrap molasses - Molasses has a moderate glycaemic load of 55, making it a far better choice than refined sugar. Organic blackstrap molasses is also rich in copper, calcium, iron, potassium, manganese, selenium and vitamin B6. You can substitute it in recipes that call for brown sugar or those calling for honey or maple syrup, though test the sweetness level before adding the super sweet substitute because it’s about two-thirds as sweet as regular sugar. You can use blackstrap molasses in baking sweet treats. It’s what gives gingerbread cookies their distinctive rich flavour.
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"The glycaemic index number for Lucuma is about 25; way below the suggested value of 55 that is recommended to keep blood sugar low." Lucuma - Lucuma is sweet, delicious and also considered a superfood. The pulp of the lucuma fruit, found in Peru, is dehydrated to produce the lucuma powder, or flour. The fruit provides 14 essential trace elements, including a considerable amount of potassium, sodium, calcium, magnesium and phosphorus. The glycaemic index number for Lucuma is about 25; way below the suggested value of 55 recommended to keep blood sugar low. Add one to two teaspoons of the brilliant superfood to your breakfast smoothie for a sweet morning pick-me-up. Applesauce – The natural sweetness from a Golden Delicious or Fuji apple is perfect in after-dinner treat recipes. Apples have a glycaemic index of 38; a very low score, making these delicious fruits a brilliant sugar substitute. The glycaemic index for unsweetened applesauce is 53 – about the same as pineapple, bananas or grapes. You can find unsweetened applesauce at most grocery stores, or you could opt to make your own. Stevia – Stevia has no glycaemic index and contains zero calories, making it ideal for those with diabetes; though should still be consumed in moderation. Seek out Stevia brands that are 100% natural and use the whole Stevia leaf. Unlike raw honey, stevia is heat stable so you’re able to use it in cooking and baking as an easy sweet substitute. Taste-test as you go as it’s a great deal sweeter than sugar. Raw honey – This true superfood is jam-packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin. These essential nutrients help neutralise free-radicals while promoting the growth of healthy bacteria in the digestive tract. It’s not ideal to cook with, however, but great drizzled over breakfast cereals, on yoghurt or over salad. Most commercially blended honeys have a moderate glycaemic Index of between 45 and 64. Raw honey is about 30, so opt for locally produced, organic raw honey over regular commercial honey brands. GLYCAEMIC INDEX The glycaemic index ranks food on a scale of 0 to 100 based on how quickly they raise blood sugar levels. Foods that raise blood sugar quickly have a higher number, while foods that take longer to affect blood sugar levels have a lower number. There are three measurement categories: *GI of 55 or less = low *GI of 56 to 69 = medium *GI of 70 or more = high Choose foods that are low - to medium - glycaemic to keep your blood sugar stable.
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GET YOUR BUZZ FROM HONEY! We’re biologically hardwired to love sweetness. However, unlike our ancestors, we no longer have to raid hives and risk bee stings to get our sweet fix and all the nutritional benefits that raw honey provides. But we do have to make sure that like our ancestors, we eat raw honey! That’s honey that hasn’t been heated and made by bees that haven’t been fed sugar water and antibiotics. Natural raw honey is a nutrient-dense alkaline-forming food that contains vitamins, enzymes and powerful antioxidants. Raw honey also has anti-viral, anti-bacterial, and anti-fungal properties and promotes digestive health, while strengthening the immune system. And because it has a lower GI, it won’t spike your blood sugar the way cane sugar does. That’s why Gayleen’s Decadence only uses raw honey to sweeten her UTZ-certified (fair & healthy farming practices) chocolates which are also free of dairy, preservatives, colourants and artificial flavours. Chocolate and honey: it’s a wickedly rich and decadent combination and we promise this quick and easy no-cook recipe is going to give you all the sweet buzz you need without the sugar hangover!
DECADENT CHOCOLATE ALMOND SQUARES Makes approx. 15 squares INGREDIENTS *200g of the Gayleen’s Decadence 500g Baking Slab *2 Tbsp Gayleen’s Decadence Chocolate Spread *2 cups lightly roasted almonds *3 Tbsp RAW honey *2 Tbsp melted Coconut Oil *10 drops Citrus essential oil (optional) Visit www.gayleensdecadence.co.za to learn more.
METHOD 1. Line a square or rectangular container (+- 20cm x 15cm) with baking paper. 2. Melt chocolate over a bowl of boiling water. 3. Crush the nuts till fine but not into a flour. (a Magimix works well) 4. Place in a mixing bowl and add honey and melted coconut oil and mix thoroughly. Add the essential oil to the coconut oil if you are using. 5. Place ½ the mixture into the lined container and press down firmly. 6. Spread the 2 Tbsp of GD’s Chocolate Spread over this layer. You may need a warmed spatula. 7. Place balance of nut mixture on top and press down firmly. 8. Pour the melted chocolate over and spread evenly. 9. Will set out of fridge but for quick set, place in fridge. 10. Score before set to avoid chocolate cracking when you cut into squares.
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6 WAY S T O QUIT SUGAR by Kirsten Alexander
From mind-sets and mythbusting to emotions and mood; we unpack the various ways you can effectively manage your relationship with sugar.
"You’re not taking away a joy in your life, you’re enriching your life by ending a dangerous and harmful relationship."
D I D YO U K N OW ? Sugar addiction may be genetically influenced. Studies show that people with genetic changes in a hormone called ghrelin consume more sugar (and alcohol) than those with no gene variation.
ecent studies have shown, proven and demonstrated just how dangerous our relationship with sugar has become; but there’s more to our sugary lifestyle than a lack of impulse control. Let’s not sugar-coat it - the world is addicted; and it’s likely you are, too. But the good news is; living sugar-free is a lot easier than you think. The first step in making a big change is admitting there’s a problem. If you understand exactly what damage sugar can cause to your body, there’s no doubt you’ll identify the problem right away: You are chemically addicted to a substance in the food supply called fructose. Sugar successfully suppresses the immune system - so, if you’re taking in sugary foods and drinks throughout the day, you’re hindering your immune system from working properly. Apart from obvious afflictions like tooth decay, sugar is known to cause inflammation which leads to pain and can lead to diabetes, cancer and heart disease. Sugar also reduces the release of the human growth hormone, which accelerates the aging process – and who would want that? IT’S NOT YOU, IT’S ME The most valuable tool you can employ in your new sugar-free regime is a good attitude. To succeed in enjoying food without sugar, it’s important that you don’t feel as though you’re ‘giving something up’, ‘cutting something out’ or ‘going without’. Understanding that sugar is toxic to your system and that you may have formed an unhealthy relationship with it will go a long way in breaking the addiction. Saying ‘I can’t eat sugar’ is only going to keep the pattern of deprivation alive. Feeling deprived will simply drive you back into the arms of addiction. You’re not taking away a joy in your life, you’re enriching your life by ending a dangerous and harmful relationship. With the right attitude, staying sugar-free becomes easier than you could possibly imagine. Things labelled “Low Fat” / “Reduced Fat” / “Fat Free” are unlikely culprits yet mostly they have unhealthy sugars. Avoid any food with ingredients ending in “ose” (except lactose). There are a lot of them and they all have different chemical structures, but they’re just fancy ways of saying ‘sugar’. Even 'natural' sugar substitutes like honey, coconut sugars, maple syrup, molasses and agave are still sugar. They may contain more nutrients than the refined sweet white kind, but at the end of the day, sugar is sugar - once it’s in your body, it’s going to behave the same way all sugar does. MOOD MUNCHIES Sweets are often used as a reward; something you give yourself after a healthy meal, after a long day at work, or to treat yourself for completing a task. Sometimes they’re eaten for comfort; to make you feel better after a stressful situation or to elevate your mood. Addictions are strengthened with associations. If watching television and eating chocolate is your evening routine, to stop the chocolate it will help to replace the TV watching with another activity for a while. If you binge in highly stressful situations or external pressure, focus on finding new ways to cope with stress instead of treating your mood with sugar. Using stress balls, being active, deep breathing exercises and meditation are all great stressmanagement tactics that will help you avoid relying on sugar. Sugar can be a great quick-fix pick-me-up but the best way to improve long-lasting happiness is to boost your serotonin. Serotonin is a chemical in your body that helps regulate mood, cravings, sleep and so much more. One way you can boost your serotonin is by eating a few handfuls of chia seeds every day.
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SWEET ALLIES Certain stomach bacteria can actually help reduce sugar cravings. Bananas, garlic and asparagus are examples of pro-digestion foods that can help kick the craving, so include one of these in your daily diet. Healthy fats have no effect on your insulin and can give you the energy you're looking for without relying on a sugar fix. Aim for 2-3 servings of healthy fats in every meal - avocados, fish and olive oil are good sources of healthy fats. Cinnamon reduces the desire for sweets and helps improve insulin function in the cells, helping to balance blood-sugar levels. Add a cinnamon stick or cinnamon powder to hot drinks for a healthy, guilt-free treat. And, of course, there’s water – one of the greatest allies you could include in your sugar-free lifestyle. A few gulps of water takes the edge off your appetite, boosts your metabolism and ultimately keeps your body healthy. ALTERNATIVE FACTS Alternatives to sugar aren’t always the answer. Artificial sweeteners give a sweet taste without calories; when you consume these products, your hunger isn't satisfied, leading you to crave even more. Artificial sweeteners are many times sweeter than natural sugar, and this can dull your taste buds to less intensely sweet foods such as fruit. This means your body may amp up cravings for high-sugar foods. There’s no doubt you’ll feel great even after two weeks without sugar – but sometimes our behaviours don’t change as quickly as our minds do. The best way to stick with a sugar-free diet is to test it out. Once you’ve felt the almost instantaneous benefits to ending this unhealthy relationship, you’ll never look back.
FREE FROM SUGAR – SHOPPING LIST *Eggs: They’re quick to cook and starting out with a protein- and fibre-rich plate of scrambled eggs and veggies is a great way to curb your sugar cravings. *Frozen berries: whole fruit gets processed and absorbed more slowly by the body. You can also blend frozen berries with a frozen banana to create your own low-sugar vegan ice cream. *Frozen whole tomatoes: Making pasta sauce from scratch is a great way to avoid added sugar and having tomatoes on hand will make it a whole lot easier. *Raw nuts: Nuts add lots of healthy fat and fibre to your meals, which is essential for regulating blood sugar. *Raw honey: It contains plenty of antioxidants, enzymes, and minerals that can soothe the gut and provide nutrients. A teaspoon a day is all you need. *Plain yoghurt: Plain yogurt with no sugar added allows you to control the sweetness levels yourself by adding raw honey or berries. *Collard greens: Avoid the added sugar in regular sandwich bread and try using whole collard green leaves as wraps. *Lemons: Add fresh lemon juice to water or herb tea to encourage hydration. www.wellnesswarehouse.com | 25
THE SIMPLEST SUPERFOOD BREAKFAST IN THE WORLD *3 Tbsp or more of Super-Oats or Super-Chia *1/2 cup water or nut milk of your choice *Sweetener of choice honey or coconut nectar *1 Tbsp coconut oil or cacao butter (optional addition) *Add ½ cup (125ml) warm or cold water or nut milk to 3 tablespoons (50g) of Super Chia or Super-Oats. Stir until well mixed and wait 5 minutes to thicken. Add coconut nectar or raw honey to sweeten, if desired. *A delicious creamy additional option is to add 1 tablespoon of coconut oil or to melt a small piece of cacao butter into your breakfast. Enjoy a superfood breakfast of champions. TRY THIS Use the Super-Chia or Super-Oats blend to super-charge your fruit salad or muesli by sprinkling a tablespoon or two over the top. Or add a handful to your favourite smoothie and blend together.
B R E A K FA S T O F CHAMPIONS B
eryn Daniel, co-founder of Soaring Free Superfoods, recipe contributor and co-author of Rawlicious and The Magic of Superfoods shares the inspiration behind their superfood breakfast range. “We have spent many years testing and playing with superfood recipes to bring what we do at home in our own kitchen, easily and conveniently to your home.” Our favourite breakfast concoction first came about when we used to take all our superfood jars and combine and mix a selection of the tastiest ones into a delicious Chia-based breakfast. This was developed into our 100% superfood breakfast which we call Super-Chia, available in a vanilla and chocolate. When our daughter came along we created an oat version as she enjoyed the warming addition of 100% gluten free oats. This is our Super-Oats breakfast blend also available in vanilla and chocolate. Bringing the power of multiple superfoods into your daily eating plan is the aim of these breakfast blends. Eating a superfood breakfast means ingesting the nutritional potency of up to 8 different superfoods. UPGRADING YOUR NUTRITION TO THE NEXT LEVEL As a Mom I get great satisfaction knowing my family are starting their day off with a combination of power ingredients in one quick and easy to prepare breakfast porridge: Organic Chia Seeds, Lucuma Powder, Shelled Hemp Seeds, Raw Cacao Nibs, Raw Cacao Powder (in the chocolate flavour), Mesquite Powder, White Mulberries, Goji Berries, Vanilla Powder and gluten-free oats (in the Super-Oats range). By popular request, we have launched our Super-Chia in a vanilla flavour, with a fruity twist that includes super-delicious dried golden berries (gooseberries), goji berries and white mulberries.
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Simplifying healthy eating with Superfoods by bringing ‘healthy’ & ‘delicious’ together. Far too often healthy eating is associated with starvation dieting, rabbit food and dull taste. As chefs, Peter & Beryn began Soaring Free Superfoods as a means to share how delicious good food can taste as well as how delightful good health feels. Food and health cannot be separated, so it is important to be able to create dishes that inspire the senses as well as the cells.
SUPERFOODS BREAKFASTS: NEWLA IL VAN OUR! V A FL
We start our day with one of our Breakfast options: Super-Oats or Super-Chia, chocolate or vanilla flavoured. Two gluten-free breakfast options loaded with 6 – 8 superfoods.
We have 3 Super Shakes to choose from: The Green Alkaliser, Vanilla Dream & Chocolate Boost These are smoothie blends combining a wide range of superfoods with potent superherbs to bring you an alkalising, energising boost and nutritional sustenance any time of the day.
1-STOP SIMPLY SUPERFOODS DAILY KIT
NEWVED O IMPR MULA R FO
We have spent many years testing and playing with Superfood recipes in order to bring what we do at home in our own kitchen, easily and conveniently to your home. SUPERFOODS SUPER SNACKS: The aim of this Simply Superfoods Range is to bring the power of most of the superfoods we have available to us RAW CHOCOLATE: Snacking is where most people fall into your daily eating plan. If you enjoy a breakfast, off the wagon. There seems to be smoothie, snack and chocolate bar from this range Of course, life is not complete without a completely different set of rules for you will be ingesting the nutritional potency chocolate. But even eating chocolate can the foods one allows themselves to eat of at least 10 different superfoods, upgrading be done in a healthy, superfoods way. between meals, as well as an insanely your health to the next level. large amount of money spent on these We have spent the past year creating empty-nutrition in between meal snacks! the most delicious range of raw, organic, superfood chocolates Soaring Free Superfoods’ using 100% raw cacao, combined Trail Blaze and Berry Burst take with superfoods and superherbs the guesswork out of snacking. for maximum Combining different, delicious, nutrition. dried superfood berries with 3 other carefully selected NEWURS ingredients, this is the perfect way O to get over that mid-afternoon FLAV energy slump. Previously Oaty Chia & Chia Meal
SOARING FREE SUPERFOODS
Soaring Free Superfoods imports the highest quality, organic and wild-harvested superfoods from around the world. With high integrity sourcing from farms and forests, plus concentrated nutritional potency, these Superfoods represent ancient wisdom combined with great taste for your life without limits.
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CINNABUN S M O OT H I E B OW L Cover model Candice Bodington shares her favourite recipe, describes her wellness journey, and throws in a few lifestyle tips. You can’t beat figs in a Cinnabun Smoothie Bowl with Wazoogles protein blend. SERVES 1 : INGREDIENTS *1 frozen banana *1 tsp cinnamon *2 figs (fresh or dried) *1 serving Wazoogle’s Vanilla Protein blend *1/2 cup Almond Breeze Original milk *1/2 cup gluten free oats METHOD 1. Add all ingredients to your blender. 2. Serve with seasonal fruit and enjoy.
RECIPE CRED : CANDICE BODINGTON PHOTOSHOOT CRED : STEPHANIE PAPINI
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"Well, imagine a girl with the energy of a greyhound stuck behind a desk for too many years…I simply gave it all up to pursue a more fulfilling life centered around my passion for health and fitness. That sums me up." WHAT’S BEHIND YOUR PASSION FOR WELLNESS? After quitting my desk job as a graphic designer (too many days spent tapping your feet under a desk can do crazy things to you), I studied personal training and nutrition at ETA and Sports Science Institute. The next step was sharing my love and excitement for wellness, and the Candibod brand came to life. I spend many hours on my blog which combines my love for design and detail with my enthusiasm for a healthy and well-balanced lifestyle. Behind it all is a Cape Town girl who is crazy at heart, loves coffee and good food (perhaps a little too much), likes to experiment in the kitchen and wants to share the things in life that inspire her. WHAT IS YOUR FAVOURITE WELLNESS TIP? Be mindful from mind to gut, by being aware of the thoughts we think and the fuel we feed ourselves. WHAT MOTIVATES YOU? To feel better in my 40’s than I do in my 20’s! I know that sounds off-beat and perhaps not focused in the now, but by looking after my body and mind; learning and being mindful of my health, the ultimate thing that motivates me is to improve my health every day for my future self. WHAT ADVICE WOULD YOU GIVE SOMEONE WANTING TO BE HEALTHY? Educate yourself. Not enough people understand why they do something or eat something. We are each individual and have different requirements that are best for our overall well-being. So, before you follow a trend or use a product, educate yourself. INSTAGRAM @candibod FACEBOOK @candibod TWITTER @candibod
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R AW C H O C O L AT E MOUSSE by Marlien Wright
HEALTH BENEFITS Raw Cacao powder has a wealth of antioxidants, vitamins and minerals and is classified as a superfood. Anti-oxidant power means improving heart health, feeding a good mood and fighting cancer.
Free from gluten, grain & (vegan & paleo friendly) SERVES 4-6 : INGREDIENTS *3 medium ripe avocadoes *1/3 cup of real maple syrup, OR coconut sugar *2 very ripe bananas *1/2 cup of cashew butter *1/2 cup of raw cacao powder *1 tsp of vanilla extract METHOD 1. Add all the ingredients to a high speed blender, or food processor. 2. Whiz together until you have a smooth mixture (stop every two minutes or so to scrape the sides). 3. Transfer the delightfully creamy chocolate mixture to the fridge for 2 hours to chill. 4. Serve with fresh berries; raspberries, blackberries or strawberries are great choices.
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TIP: Make sure you get raw and unroasted cacao powder from your local health store, when the beans are roasted they have minimal antioxidant power. Cacao contains caffeine so eat it in moderation. Avocado provides good fats and fibre; they are also rich in vitamin E, folic acid and antioxidants. Cashews are high in magnesium; a mineral most people are deficient in from large scale farming. Magnesium is involved in over 200 functions in our bodies. Cashews also contain vitamin E, copper, selenium and healthy fats. Marlien Wright is the author of the cookbook, ‘The Yoga Kitchen – 100 Easy Superfood Recipes’, and is a blogger, yogi, mom & bozo. She enjoys eating real, whole foods, loves creating healthy foodporn, and swearing silently. She believes that being healthy is sexy, insists on living authentically and honestly and diving in at the deep end. Keep an eye out for her next cookbook filled with gut transforming yummy meals and join her Secret Supper Club for healthy inspiration. www.yogakitchen.co.za
SWEET TO OT H Everyone loves the sweet taste especially children who easily get caught up in the sugar highs of simple carbohydrates like fructose and sucrose. These can damage the teeth and gums, as well as have negative health consequences. Simple carbohydrates contain a lot of sugar and when we eat a diet high in these foods a substantial amount of dopamine is released in the reward centre of the brain. After some time the dopamine receptors start to down-regulate, which means the next time we eat these foods, their effect is blunted and more simple carbohydrates are needed to create the same ‘reward’. ‘Sugar and other junk foods, because of their powerful effect on the reward centers of the brain, are said to function similarly to drugs of abuse like cocaine and nicotine. Complex sugars like starches, don’t have a pronounced sweet taste; and they contain fibre that allows for slow absorption and a feeling of satiety, which makes us stop eating at the right time. Olga Niemkiewicz, an advocate of responsible dental care for children believes getting the right relationship to sweet foods should begin in childhood. “Stimulating other tastes should begin in the early years, particularly because children have taste buds in more areas in the mouth than adults. A child’s sense of taste is more sensitive and therefore continuous exposure to sweetness may lead to avoidance of other tastes.” To this end Olga has developed toothpaste for children under the Olgani brand that is natural and has a fruity, salty and herbal taste to stimulate different taste buds.
The fruitiest little toothpaste for kids, with raw orange extract and xylitol. Olgani brings you South Africa's first 100% natural, raw, edible and safe-to-swallow fruity toothpaste for kids! Created using delicious raw orange and tangerine extracts, our Fruity Orange Toothpaste is designed to be friendly to sensitive little palates in kids, assisting to promote healthy flavour association from a young age. Yum!
Olgani Fruity Orange Toothpaste is formulated to be 100% safe for young children — especially because they have a tendency to swallow it, rather than spit it out - finally, no more worrying during brushing time! Trace amounts of xylitol are used in our toothpaste for its benefits in preventing oral cavities and maintaining good oral health.
For more information on
Olgani oral care range visit www.olgani.co.za Distributed by IvoHealth www.ivohealth.co.za
All products are free from: artificial preservatives, glycerine, fluoride, foaming agents, parabens and dyes. www.wellnesswarehouse.com | 31
Magnesium is such an essential mineral; we’ve dedicated a whole article to looking at why it’s good for you, why you may be lacking it, and how you can be sure to get the most from your daily intake.
Magnesium D I D YO U K N OW ? Magnesium is the ninth most abundant element in the universe.
ithout magnesium, we couldn’t produce energy, our muscles would be in a permanent state of contraction, and we would not be able to adjust levels of cholesterol produced and released into our blood stream. Quite impressively, magnesium ions are said to regulate over 300 biochemical reactions in the body. It’s a calming and anti-stress mineral, and also necessary for building body tissue – especially bone. With so many incredible benefits, it’s a wonder people neglect this important mineral in their diet. MAGNIFICENT MAGNESIUM Magnesium is naturally present in many foods, it’s also added to manufactured food products, and is available as a dietary supplement, and present in some medicines - like antacids and laxatives. Above all, it’s an abundant mineral in the human body and essential for healthy functioning. Magnesium is needed for energy production because it activates adenosine triphosphate (ATP); helping your body regulate energy levels. It also plays a role in the active transport of calcium and potassium ions across cell membranes; a process important for nerve impulse conduction, muscle contraction, and normal heart rhythm. It’s not called the anti-stress mineral for nothing – magnesium is also vital for GABA production; an inhibitory neurotransmitter that produces “happy chemicals” like serotonin. Considering that two of the most common causes of insomnia are stress and anxiety, relaxation is definitely useful on sleepless nights. It’s a fantastic fix for insomnia; and the body is very good at absorbing magnesium through the skin, so a relaxing bath in Epsom salts will give you a good dose. And if that’s not enough, it also helps with digestion and eases constipation. From blood circulation to controlled blood pressure, magnesium plays an important role in the health of the heart - the highest amount of magnesium in the whole body is found in the heart so it’s really important to this vital organ. Because magnesium is involved in neurotransmitter function and blood circulation, it can help control migraine pain and stabilise blood pressure.
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"Hypomagnesia is the medical term for dangerously low levels of magnesium in the body."
DAILY DEFICIENCY Magnesium may be the most commonly deficient mineral in human nutrition, even though dietary sources of this nutrient abound. Low magnesium can be hard to detect, so the first step to preventing magnesium deficiency is knowing its risk factors. As most magnesium is stored in the tissues, leg cramps, foot pain, or muscle twitches can be the first sign. Other early signs of deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. Numbness, tingling, seizures, personality changes, abnormal heart rhythms, and coronary spasms may occur as magnesium deficiency worsens. Hypomagnesia is the medical term for dangerously low levels of magnesium in the body. It’s typically caused by inadequate dietary magnesium or the body’s inability to absorb magnesium. Your kidneys filter and excrete excess magnesium and other minerals as part of their normal function; but if you frequently drink caffeinated beverages or alcohol, it can cause the kidneys to excrete magnesium even before you’ve had a chance to absorb it.
Restore harmony & balance Say goodbye to: Abdominal discomfort Breast tenderness Mood swings Irritability Bloating
Chronic stress depletes your body of magnesium. The more stressed you are, the greater the loss of magnesium. This is a nasty cycle of deficiency because the lower your magnesium level to begin with, the more reactive to stress you become and the higher your level of adrenalin in stressful situations. Higher adrenaline causes greater loss of magnesium from cells. Though there are many causes of magnesium deficiency, the most common one is simply that people don’t eat enough foods high in the mineral. Magnesium is part of chlorophyll, the green pigment found in plants, so green leafy vegetables are particularly high in magnesium; just 2.5 cups of spinach per day are enough to satisfy the daily requirement. It’s important to keep in mind that you can have too much of a good thing. Doses less than 350 mg daily are safe for most adults, but when taken in very large amounts, magnesium is potentially unsafe. Large doses might cause magnesium build-up in the body, leading to serious side effects including diarrhoea, irregular heartbeat, low blood pressure, confusion, slowed breathing, and even fatal coma.
Hormonal & premenstrual support Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits.
Products exclusive to Wellness Warehouse, health stores and pharmacies. For more information contact: 021 701 5000 or email@example.com www.wellnesswarehouse.com | 33 www.goodhealthsa.co.za
SIMPLE SOURCES Almost half of the world’s healthiest foods are rated as good, very good, or excellent sources of magnesium. There are abundant, easily accessible sources of magnesium so there’s little excuse not to get your quota. Spinach, Swiss chard, and beet greens are considered excellent sources of the mineral. Joining them as very good sources are pumpkin seeds, turnip greens, and summer squash. Great sources for magnesium also include numerous legumes, nuts, and seeds. Top legumes for magnesium are navy beans, fermented soybeans, pinto beans, lima beans, and kidney beans. The top magnesium-rich nuts and seeds are pumpkin seeds, sesame seeds, sunflower seeds, cashews, and almonds. Among grains, barley, buckwheat, brown rice, quinoa, and millet also rank high. Though a few fruits are ranked as good sources of magnesium, you typically wouldn't turn to fruits, nor dairy products or meat, for your magnesium intake. Drinking-water can, surprisingly, be a rich source of magnesium; but this varies according to where the water comes from. A sure-fire way to take magnesium is through a quality oral supplement – taken with breakfast, lunch or dinner. It’s wise to avoid Magnesium Oxide because it forms a corrosive Magnesium hydroxide in the body that can burn the intestine walls. In any case, it’s poorly absorbed by the body. You may wish to try Magnesium oil rubbed into the skin. Rub magnesium oil on your feet before you go to bed, especially if you have trouble falling asleep or your legs twitch at night. Here’s what to avoid if you want to keep your magnesium levels high: alcohol, refined food products, gluten, common table salt and non-organic farmed food can hinder the uptake of the magnesium mineral in your system. Prolonged stress will wreak havoc on your body, but in particular, you’ll lose magnesium quickly if your emotions aren't brought back into balance. What’s often overlooked is making sure your body can absorb magnesium by making sure you get the right companion vitamins and minerals. Vitamins D3, B1, selenium, vitamin E and vitamin B6 will help utilise, absorb and keep magnesium in your body. TEN FOOD SOURCES HIGH IN MAGNESIUM 1. Kelp 2. Dulse 3. Almonds 4. Cashews 5. Brazil nuts 6. Pecans 7. Hazelnuts 8. Molasses 9. Buckwheat 10. Millet
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#Wellnesstip Stock up on calcium and magnesium to improve bone health, support muscle contractions, and fight fatigue. Combine these minerals with our trusted range of nutraceutical supplements.
SHOP INSTORE & ONLINE WWW.WELLNESSWAREHOUSE.COM www.wellnesswarehouse.com | 35
N U RT U R E
AY U R V E D I C BEAUTY RITUAL by Kirsten Alexander
bhyanga is an Ayurvedic beauty ritual designed to promote health, youth and beauty. Follow this daily practise for a holistic healing morning routine. There’s nothing quite like a soothing, full-body, warm oil massage to melt away body tension. Combine that with a daily practice of self-love and you have the incredible power of Abhyanga. This massage routine is a part of the daily practices specified in Ayurvedic medicine; a steady ritual promoting health, youth and beauty. The ancient Sanskrit text on Ayurveda, the Charaka Samhita (Vol. 1, V: 88-89) expresses the benefits in a quaint and endearing manner: “The body of one who uses oil massage regularly does not become affected much even if subjected to accidental injuries, or strenuous work. By using oil massage daily, a person is endowed with pleasant touch, trimmed body parts and becomes strong, charming and least affected by old age”
"Ayurveda has a strong tradition of beauty rituals and practices and has always believed in the principle of ‘beauty from within."
D I D YO U K N OW ? In Ayurveda a disease is thought of as disharmony (or imbalance of energy flow) between mind, body and soul. This means that your body, its organs, your mind and your mental makeup – all play a role in diagnosis and treatment. Ayurveda treats the root of the problem rather than the organ or part of the body that is affected.
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BENEFITS OF ABHYANGA There are numerous proven benefits to this daily practise; from stress-reduction, to improvement in muscular dystrophy. Though, best of all may be that it consistently dissolves accumulated stress and toxins built up in the body and mind over the course of a day. This is the secret to unlocking all the benefits of the abhyanga massage. Abhyanga helps the skin - the largest organ in the body - perform its diverse functions efficiently; whether it’s allowing toxins to be released from the body, or nourishment to be absorbed by the tissues. It’s like oiling the engine of your car – if you do it regularly, your engine will be in peak condition, and give you years and years of trouble-free performance. Dull, dry skin makes you look older, while youthful, happy skin shines with radiant health. According to Abhyanga advocates, after daily oiling, you’ll notice an improvement in your complexion and more colour to your skin. Your skin will appear smoother and feel softer giving off a youthful glow.
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N U RT U R E
Pain in your calf muscles, neck, and shoulders are signs of exhaustion. Oil massage helps to minimise the dryness and brittleness that makes us more vulnerable to falls and other physical injuries; and helps to ease exhausted muscles. Itâ€™s also soothing to the mind and nervous system and gives mental clarity, improving sleep, metabolism and mood. Sleep is crucial to our health and allows our bodies time to regenerate and heal. Without sleep, we age prematurely. Research has also proven abhyangaâ€™s ability to decrease stress hormones in just a few sessions.
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THE ONE FOR YOU Ayurveda maintains there are seven layers of tissue in the body called ‘dhatus’. Each consecutive layer offers more intense and revitalising benefits. Also, everyone has a particular balance of doshas which must be concentrated on. The three doshas - Vata, Pitta, and Kapha - are derived from the five elements. Also known as mind-body types, the doshas express unique blends of physical, emotional, and mental characteristics. In Ayurveda, health is defined as the dynamic state of balance between mind, body and environment. With an abhyanga massage, a person’s dosha informs what kind of oil should be used, and what kind of ingredients should be added. While sesame oil is strongly recommended, people with sensitive or pitta skin may find coconut oil or Jojoba oil more cooling. You can find Ayurvedic massage oils at most reputable health stores. Each of the Pitta, Kapha, and Vata massage oils are infused with Ayurvedic herbs to balance your specific dosha, and help turn daily abhyanga into a treat you’ll look forward to. ART OF APPLICATION The Ayurvedic massage is traditionally performed in the morning, before a bath or shower, to facilitate the release of toxins accumulated during the previous night. When you wake up, massage your body with love and patience for 5 minutes in each area. Follow these steps for a wellrounded Abhyanga massage: Warm your oil before you begin. Pour a 1/4 cup of Abhyanga oil in a heat resistant mug or cup. Place your cup on a hot pan or in a small pot of boiling water for 5 minutes, until the oil is warm. It’s best not to heat Ayurvedic oils directly so that you can retain their nutrient properties. Test the temperature by putting a drop on your inner wrist. The oil should be comfortably warm and not hot. Sit or stand comfortably in a warm room, close your eyes, slow your breath, and focus on the sensation as you massage your body with gentle strokes. *First, apply oil to the crown of your head and then work slowly out from there in circular strokes. Spend a couple of minutes lovingly massaging your entire scalp. *In a circular motion, massage your forehead, temples, cheeks, and jaws; always moving in an upward direction. Be sure to massage your ears - especially your ear-lobes. *Use long strokes on your limbs, and circular strokes on your joints. Always massage toward the direction of your heart. *Massage your abdomen and chest in broad, clockwise, circular motions. On your abdomen, follow the path of your large intestine; moving up on the right side of your abdomen, then across, and then down on the left side. *In tip-to-toe fashion, the massage ends with your feet. Feet are a vital part of the body, home to nerve endings of essential organs. Spend a few moments concentrating on your feet; thanking them for all the transportation they’ve given. *Sit with the oil for 5-15 minutes, if possible, so the oil penetrates and absorbs through the deeper layers of skin. *Enjoy a warm bath or shower to rinse yourself of oils and toxins. Use a mild soap on sensitive areas and avoid vigorously soaping and rubbing the body. Towel dry gently and blot the towel on your body softly.
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A GUIDE T O AYA H U A S C A by Skye Forrester
“Life is the ceremony; and it is up to us to meet it in whatever form it chooses to take.”
ag, Vine of the Soul, The Tea, La Purga, La Medicina; thinking of experiencing Ayahuasca? Here’s what you need to know. We speak to experienced Shamanic Space Holders, Skye and Helm Indira, for a practical guide to this ancient brew. ANCIENT ROOTS Ayahuasca (pronounced ‘iowaska’) the plant, is so deep-rooted in indigenous Amazonian philosophy and mythology, there’s no disputing its great antiquity. The ‘Vine of the Soul’ has built a reputation as a life-changing brew, a mythical brainbusting elixir guaranteed to launch you into the deepest corners of the cosmic garden and return you back to earth a brand-new, enlightened citizen of the universe. Can this psychedelic tea from the Amazon really be the answer? You are the sum total of your experiences. Everything you have seen, touched, taken, lived, has contributed to the grand and complex design that makes up who you are today. And it’s this recipe that will guide an experience with this ancient medicine. There is no one-size-fits-all solution for Ayahuasca healing – but guidance in the form of preparation diets; dosage, and post ceremony integration can make the difference between an integrative or disintegrative journey. Ultimately though, each will follow their own unique path. As Skye says “Life is the ceremony; and it is up to us to meet it in whatever form it chooses to take.” BASIC BREW Ayahuasca is an Amazonian plant mixture capable of inducing altered states of consciousness. The foul-tasting brew, typically ingested in liquid form, is made of two main ingredients; the Ayahuasca vine (called Banisteriopsis caapi) and the bark or leaves from one of several DMT (dimethyltryptamine) containing plants like Chucruna, Acacia, Chaliponga or Mimosa. It’s the vine itself that’s considered the most important part of the medicine. Skye says “My teachers explained that the vine holds the wisdom and the chucruna brings the light which illuminates this wisdom within the mind.”
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D I D YO U K N OW ? While consuming Ayahuasca is legal in the Amazon, it’s a grey area in South Africa and illegal in many countries globally. Various certified groups or churches (including the Santo Daime and Unio do Vegetal) are legally allowed to practise and use Ayahuasca in places like the US and the Netherlands.
The brew is definitely not for everyone, Skye stresses. “Ayahuasca has an excellent safety profile, even when compared to many western pharmaceutical drugs available over the counter; but certain conditions strongly contraindicate with the medicine.” Though this list is not exhaustive, anyone suffering from: cardiovascular illnesses, liver and kidney conditions, psychosis, bipolar, schizophrenia or other kind of mental illness (not including depression or anxiety) and anyone on anti-depressant medication should steer clear. Qualified facilitators are required to have a structured vetting and briefing process. It’s also wise to self research and ask your chosen guide plenty of questions before embarking on an Ayahuasca journey. WORD TO THE WISE As with any industry, caution is required when choosing your shaman or medicine worker. “In the Amazon, some work with the plants to become doctors and heal people, and others work with the plants to become ‘black magic’ practitioners and cause harm”, says Skye. “In my experience the plants are non-specific ‘amplifiers’ or ‘potentiators’ and that’s why it’s important to know why you are coming to the medicine and who you are drinking with.” Helm adds, “and just serving Ayahuasca does not make you enlightened. In fact, it can do the opposite if a person really wants to avoid themself. Shamans are not gurus. Choose someone you feel is compassionate, aware and sincere. If they channel spirits and energy too, then that’s even better.” THE PLANT’S PURPOSE Recently there’s been a noticeable surge of interest in Ayahuasca globally. Many influential individuals, including scientists, doctors, artists, CEO’s, musicians and writers, are looking to this magical vine to unlock the secrets of the cosmos. There is an abundance of anecdotal evidence in support of Ayahuasca’s ability to heal a wide range of diseases and conditions. Recent scientific studies, too, have shown the vine’s effectiveness in treating recurrent depression and addiction. The plant has an incredible reputation, and while Skye has no doubt of the divine vine’s effectiveness, she strongly emphasises, “I can’t stress this enough; this is not a magic bullet. Though not unheard of, it is rare to find those who have been ‘fixed, healed or enlightened’ in one shot. What matters most is the prayer in one’s heart, your sincere longing for truth, growth or home. Ultimately it is this prayer that is responsible for healing, the unfoldment of the self and the long-term integration of plant medicine experiences”. Traditionally, the shaman would drink the Ayahuasca on behalf of his ‘patient’, then ‘spiritually diagnose’ him or her. Prescriptions range from specialised diets, plant baths, herbal remedies or behavioural prohibitions or recommendations. “Only if they felt it was necessary would the shaman instruct you to drink the mixture yourself,” Skye explains. In western culture we want to take our healing into our own hands, whereas in most jungle traditions the position of a shaman is likened to a priest; where the shaman acts as a spiritual conduit and trusted confidant.
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WHOLISTIC PREPARATION Dedicated preparation is necessary before an Ayahuasca ceremony. This includes a diet without stimulants, and preparing your body for an internal make-over. Fermented foods, spices, alcohol, cigarettes, coffee and meat can have negative consequences for your body when taking Ayahuasca. Instructions vary from shaman to shaman and Skye mentions that “some shamans don’t recommend a diet at all. This is not a shaman I would trust to drink with, though.” Skye and Helm recommend an exclusion diet up to a month beforehand. “The cleaner your body is, the less you have to purge. Also, when taking heavy foods and stimulants, like coffee, sugar, cigarettes and other toxins, your sensitivity to the medicine is reduced.” There’s more to the diet than simply cleansing your body. “Preparatory practices like meditation, can help us strengthen the prayer or intention we want to carry into our ceremony. These practices undertaken with genuine heartfelt sincerity, helps cultivate a type of ‘spiritual will’ that can be a potent support during our Ayahuasca experience” Helm says. Conscious movement practices, time in nature, cultivating gratitude, breathwork and actively turning toward your intention every day, is also recommended. FRAMEWORK In this context, your framework is your set of beliefs, your conditioning and the philosophies that allow you to understand the world, process your emotions and integrate your experiences. These beliefs and frameworks go into your experience with ayahuasca, some are helpful and some very unhelpful. It is useful to reflect on your framework before you drink Ayahuasca and not assume you’re drinking it with a clean slate.
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SACRED CEREMONY A typical Ayahuasca ceremony lasts around four hours and a group can range anywhere from 1-40 people. Helm and Skye prefer smaller more intimate groups, or one-on-one work. The Ayahuasca shaman or space holder generally begins with an opening prayer; affirming protection for the ceremony, calling in the right spirit energy for everyone’s purpose and healing in the ceremony. Participants lay together in the ceremony space and take the ancient brew together while the shamans sing, play musical instruments, and bring in the energy of the medicine. Singing in ceremony is not purely for enjoyment; “our teachers would say that the point is not to sing but rather, ‘to be sung’ by the spirits of the medicine plants” says Skye. Skye explains that all plants have their own songs, and these songs, or ‘ikaros’, are taught to the healer by the plants directly during ‘dietas’ – extended periods of time in isolation, adhering to strict dietary conditions designed to receive the healing energy and teachings of the plants. The ikaros work in combination with Ayahuasca to create energetic patterns and designs within the body to help purge negative energies and fill the body with energetic plant vibrations; they’re seeds of transformation, planted for the participant to water, nurture and grow. During the ceremony, participants may throw up. It is not absolutely necessary to purge, and purging can happen in many ways, not just vomiting. Some people purge through tears, release of obsessive thoughts, yawning, breathing, or shaking, diarrhoea; there are many ways the body can purge. TOGETHER AS ONE “The most underestimated, yet most important, aspect of the experience is integration.”, stresses Skye. The ceremony doesn’t end when the singing stops. The months or years following make up the most significant, and arguably most difficult, step in the process. “During the ayahuasca ceremony, many seeds are sown and while some of them may sprout and grow fruit with seemingly little or no effort on your part, like a kind of mystically driven unfoldment - many other seeds need to be carefully nurtured into full bloom” Helm says.
Skye explains “We’ve had people on retreats who have astounding, paradigm-shifting experiences and then simply return to their previous existence without any effort to shift or change the patterns that caused them to seek help from ayahuasca in the first place. They rely on what we call the ‘Ayahuasca effect’ to carry them through.” People can be resistant to putting in the leg-work for change and may secretly hope that ayahuasca will ‘fix’ everything for them. Ayahuasca increases neuro-flexibility so your mind is open to form new pathways or neural connections. It cleanses your physical body and your energy so many people are left feeling lighter and happier, sometimes for months after the experience. “This is a kind of grace-period where you are relieved from the weight of much your baggage, insecurities, worries and doubts, and you can implement the lessons and teachings from the plant in ceremony.” But integration involves daily commitment to your path or prayer. “Imagine your brain is a forest” says Skye. “With Ayahuasca you’re able to cut new pathways through the forest; but if you don’t choose to walk along these new paths every day, they soon become overgrown again.” The pathways of your old and unhelpful habits have been walked for so long and are so welldeveloped that it’s more tempting to walk along a comfortable old trail than use the energy and will to beat in a new path that may be uncomfortable to walk at first. “It’s a choice you have to consciously make every single day”. Skye and Helm spent four years apprenticing full time under traditional healers from the indigenous Shipibo tribe while also facilitating hundreds of people through intensive healing retreats from 2-10 weeks in length. They have trained in various other modalities that complement the plant medicine path and gathered a wealth of experience and wisdom over this time. For more information, contact them via email: sensenya. firstname.lastname@example.org or log on to www.sensenya.org
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M OV E M E N T
muscle by Kirsten Alexander
Is true strength really all in the mind? From the ancients to modernday body builders, it appears there’s something in it. If you’ve ever trained for a sport, done a ballet class or attended yoga, you’ll notice that you’re told to use your mind. Professional sports people certainly have to ‘get their mind in the game’ and if they’re feeling psychologically imbalanced, their game will suffer. Anyone trying to do a simple tree pose in yoga also knows that there are some days you can do it with ease and there are others that you simply fall over every time you try.
"It takes half as long to gain muscle than it does to lose it. That means if it takes two weeks to develop a muscle, it will take a month for the muscle to degenerate back to its original size. Knowing that muscles build quickly is excellent motivation to start building them."
D I D YO U K N OW ? Building strong muscles isn’t just for professionals or die-hard gym fanatics. It’s a must for everyone to ensure good health. Strong muscles are needed to strengthen bones, control blood sugar, improve cholesterol levels, maintain a healthy weight, reduce joint pain, and fight mild depression. Strength training should be an integral part of ever person’s daily routine.
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THE COP AND THE BALLET DANCER A research study completed in 2011 explored the concept of ‘the role of gaze control, spatial cognition, and the quiet eye in motor expertise’ – essentially, how your mind can control your motor skills, which includes muscle movement. By studying the ‘quiet eye movement’ of ballet dancers, golf players, police personnel and soccer players, scientists were able to establish the link between spatial ability and physical performance. The study indicates that a ‘long duration quiet eye period provides the time the brain needs to organise the neural structures underlying the planning and control of the action’. While this doesn’t quite answer the question of whether strength comes from the mind, it certainly points to your mind being an integral part of how you perform physically, and the way in which you can get your body to move and act efficiently. LIFE FORCE Tai chi is an ancient practise that’s been widely researched. The basis of tai chi is Qi, an energy force that flows through the body – tai chi unblocks this and encourages the proper flow of chi; and yin and yang – keeping the opposing elements that make up the universe in harmony. According to Harvard Medical School, when practiced regularly, tai chi can be comparable to resistance training and brisk walking. Tai chi involves movements done simultaneously with controlled breathing and concentration, which helps improve relaxation, attention, self-awareness and confidence through visualisation, intention and imagery.
BUILD THAT BODY So, how does this relate to modern-day body building practices? According to Jack Hibbard, a Green Beret Vet, “Focus is the ability to control muscles of the body in a coordinated effort and then contract them to their maximum degree. The deeper the concentration, the tenser the contraction of the muscle; and the tenser the contraction, the stronger the muscle grows”. In 2014, a medical study indicated that the mind can actually increase muscle strength. This is great news for couch potatoes – all you need to do, apparently, is imagine a strength training routine, while doing nothing. That’s not to say, though, that real exercise is off the table. The scientists involved were trying to determine if they could assist people who were immobilised from an accident or injury to prevent muscles from becoming weaker. Why this works is because different thoughts or mental states release hormones that can make a huge impact on muscle growth or retardation. This is why steroids are used so frequently in body building – the unnatural way of pushing muscle growth. Then there’s your body’s nervous system; your brain produces an electrical impulse that signals to a muscle to act. How receptive your muscle is to the brain’s signal determines how much force there is in your muscle contraction. Muscles that contract more fully and faster are deemed stronger. Visualising a muscle contracting can turbo-charge your body’s electrical impulse system. DAILY DO’S You can increase your muscle strength by doing exactly what you are currently doing – if you exercise your brain at the same time. Simply by concentrating on the movements you make each day your brain-muscle connection will intensify, which will assist in strengthening your actual muscles. So, the next time you go grocery shopping, or walk up a flight of stairs, be mindful of the movements you’re making – ensure your brain is fully engaged in what your body is doing and vice versa. MUSCLE FOOD If you’re looking to build lean muscle, keep your diet balanced with: 1. Protein - critical for providing the building blocks that make up muscle, 2. Carbs - provide the energy to get through workouts and keep the muscles fuller by stocking them with glycogen to pull water into the muscles to maximise their volume. 3. Fats - critical to muscle strength and growth, particularly the healthy ones, such as monounsaturated fats and polyunsaturated omega-3 fats. 4. Water - the most critical nutrient you can get. The more water you consume, the fuller your muscle cells will be, which can push muscle growth forward.
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YO GA by Kirsten Alexander
We look at an ancient practice called yoga nidra as a way to improve sleep, reduce stress and generally bring about a healthier, happier life.
D I D YO U K N OW ? Often when sleeping people do not unburden totally. Pain, frustration, turmoil and worry can be carried through the night. Yoga nidra creates an environment of deep relaxation with a trace of awareness. This creates an opportunity to make positive mind patterns and release anxiety.
o you sometimes struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? Sleep experts recommend that adults get seven to nine hours of sleep a night for good health; but insomnia is a very common problem in our fast-paced western world. A lack of sleep can take a toll on your energy, mood, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. Anxiety, stress, and depression are some of the most common causes of insomnia. Having difficulty sleeping can also make anxiety, stress, and depressive symptoms worse. Treating these underlying problems can be essential to resolving your relationship with sleep. While there many therapies, practises and medications you could try, one practise under recent spotlight is Yoga Nidra; receiving praise and attention for not only being a brilliant sleep solution, but one that can help work through the underlying causes of your stress while you rest. SLEEP SOLUTION Known as yogic sleep, yoga nidra is a powerful meditation practice intended to induce total physical, mental, and emotional relaxation. In this practise, your mind remains conscious during the normally ‘unconscious’ state associated with deep sleep. The theory behind yoga nidra is that it works on something called your ‘body of energy’ or ‘life force’. In India, this energy is known as prana, and in China it is called chi. Yoga nidra also aims to enhance and balance this energy. What’s more it does this in an enjoyable and effortless way that involves no costly equipment or training. The idea is that by tapping into your subconscious, you gain access to innate knowledge and wisdom that you can use to positively transform your life. It’s one of the easiest and most effective ways to create a bridge between conscious awareness and your subconscious mind. It’ a tool for mining the strengths and talents that usually lay hidden within you, buried under unhealthy patterns. The yoga nidra experience commonly occurs in three sequential stages. The first step is to rest, recuperate and rejuvenate; the second step involves old patterns, undigested negative memories, emotions, and desires; and the third step is intended to waken you to the experience of your deeper self and your life purpose.
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Extract of St John’s wort Ze 117
STRESSED, ANXIOUS, FEELING LOW?
Anxiety disorders are one of the most common mental complaints in South Africa, affecting 1 in 5 South Africans each year.
(Ze 117) IS SPECIFICALLY CLINICALLY RESEARCHED TO ALLEVIATE:
Symptoms of anxiety and stress Mild to moderate depression Nervous tension and irritability
Providing a safe and effective support when required
Clinically researched in credible journals, namely the British Medical Journal (BMJ), International Clinical Psychopharmacology, Human Psychopharmacology, and Phytomedicine. Remotiv: • Can be used acutely (during times of stress and anxiety) and chronically (mild to moderate depression) • Is well indicated for adults, adolescents and children from 12 YOA • Anxiolytic effect is quick acting; with benefits in mild to moderate depression experienced at 10-14 days • Is non-habit forming • Has proved continued improvement of symptoms in long-term safety studies • Contains negligible hyperforin content, thus ensuring negligible interaction profile • Has an excellent side effect profile, contributing to excellent compliance (one adverse event reported per 2.6 million defined daily doses worldwide) • Does not affect body weight www.flordis.co.za | Tel 044 874 2927 www.wellnesswarehouse.com | 47
"Although it’s not a replacement for normal sleep, just 30 minutes of yoga nidra is the equivalent of three to four hours of unconscious sleep."
In the first two stages you experience relaxation, restored vitality and psycho-emotional purification. Outdated patterns of feeling and thinking are released from the body and mind by cultivating a sense of inner control. Once negative feelings and old conditioning have been released, your intuitive and creative abilities are revealed through easy and enjoyable self-development. You begin to feel and truly understand who you are and what your deeper self really desires. By removing longstanding tensions, you will also improve your capacity to sleep deeply and peacefully. Though it does not replace normal sleep, just 30 minutes of yoga nidra is the equivalent to three to four hours of unconscious sleep. NIDRA BENEFITS Yoga nidra not only aids with insomnia and ensures a deep sense of peace and total relaxation, but also provides preventative, promotive and curative benefits. Current research suggests that yoga nidra can help relieve menstrual problems, diabetes symptoms and post-traumatic stress disorder. Research shows that after clocking up 11 hours of yoga nidra (not necessarily in one run), the pre-frontal cortex of the brain (the part of the brain which controls your patience before you react or flee from uncomfortable situations) is thicker. Thicker means that you’ll have a longer fuse, and be more mindful or conscious about your choices, all day long. The benefits of this practise are also cumulative, meaning more you practice, the more you get out of it, the deeper and more peaceful your life becomes and the freer and happier you feel. Learning to be attentive, conscious and mindful is a result of your choice to direct your concentration or focus on the present. This practice successfully directs your concentration on what is present in your body, and goes deeper to drop you into a state of being your true self. PRACTISE MAKES PERFECT Here’s how you can perform this amazing practice in the comfort of your home. 1. Lie flat on your back, with your arms stretched out by your sides, palms up (or whatever feels most comfortable). You can place a pillow behind your neck for support and another pillow under your knees for added comfort. 2. Close your eyes, breathe deeply and bring to mind your heart's deepest desire. 3. Then set an intention for your practice. It may be to relax and rest, or to inquire into a particular sensation, emotion, or belief.
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Whatever your intention, welcome and affirm it with your entire body and mind. 4. Take a couple of deep breaths, emphasising your exhalation. Imagine a place, person, or experience that helps you feel secure and at ease and that helps you feel within your body the sense of well-being. 5. Now, starting with your right side, rotate your awareness through all parts of your body — limb by limb — in fairly quick succession. Sense your jaw, mouth, ears, nose, and eyes. Sense your forehead, scalp, neck, and the inside of your throat. Scan your attention through your left arm and left palm, your right arm and right palm, and then both arms and hands simultaneously. Sense your torso, pelvis, and sacrum. Experience sensation in your left hip, leg, and foot, and then in your right hip, leg, and foot. Sense your entire body as a field of radiant sensation. 6. Be aware of your whole body and the space surrounding it. Sense your body breathing by itself. Observe the natural flow of air in your nostrils, throat, and rib cage as well as the rise and fall of your abdomen with each breath. Feel each breath as flowing energy coursing throughout your entire body. Feel the stillness and peace. 7. Reaffirm your initial intention. Notice and welcome the thoughts, memories, and images present in your mind. Observe your thoughts without judging them or trying to change them. If you feel worry, call up feelings of serenity; if you feel tense, experience ease. Sense each feeling and its opposite within your body. 8. Mentally prepare for return to ordinary consciousness. As you complete your practice, reflect on the journey you've just taken. Affirm how the feeling of awareness is always present as a deep, unchanging peace that underlies every changing circumstance. Imagine integrating that feeling into your everyday life. Gently move your fingers for a few moments, take a deep breath, and then open your eyes. TAKE TIME No time limit applies to your yoga nidra performance, unless you impose one. Expect to come out of Yogic Sleep naturally, whether you return after only 15 minutes or a whole hour. You can search your local yoga studios for a class with an experienced instructor. Keep in mind that you don’t need to practice in a classroom setting to receive the benefits. There are also books and CDs that explain the practice and take you through a session in the comfort of your own home.
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D I D YO U K N OW ? One of the most common dreams people have is that of being chased. It’s possible that because of the anxiety we feel in the dream is so vivid, it makes it easier to remember. Often, the significance of this dream is not about being chased but rather what we’re running from. This type of dream can help us understand that we may need to address something in our lives that we’re not looking at.
achiel Klerk, analytical psychologist and dream analyst gives immense weight to the role that dreaming can have on our lives. I sat with him in an interview and couldn’t help being mesmerized by his stories about dreaming. Dreams are the habitat of the inner genius and if we learn how to connect with them they’ll direct us towards leading a more fulfilling and meaningful life. Machiel has immersed himself in the world of dreams and has studied the significance and use of dreams in a wide variety of cultures. He’s taken the most valuable learnings and insights from ancient civilizations like the Greeks, African tribes, Tibetan monks, as well as more contemporary thought leaders in the field, distilled those learnings and developed his own style of working with dreams called Dream Dialogue. In dream dialogue we engage with dream beings, we learn how to interpret the symbols that dreams offer us and we experience a melting with the world of dream. This is a rich source of information about our lives and allows a creative flow of life to stream through us and generate a sense of flourishing and fulfillment. REMEMBERING YOUR DREAMS One of the beginning points is to be cognizant of becoming more aware of your dreams. Machiel suggests that before you drop off to sleep, have a chat with your dream realm. Ask your dream to hover around so you can remember it. Have a firm intention of remembering whatever you dream that night. Dreams are often fleeting and it helps to have a notepad handy – sometimes if you write down one word or image in the dream as soon as you wake up, you will remember the whole dream. It’s almost like a catching the tail of the dream and pulling it down before it disappears. The more you focus on your dreams the more you will start to remember them. DECODING SYMBOLISM Understanding the language of symbolism is another important part of interpreting the message or guidance. If you dream about a boat, it doesn’t necessary mean you are going on a boat trip. It’s very personal and will relate to what you associate boats with – perhaps it’s about keeping afloat in an aspect of your business or it’s about crossing the stormy waters of a relationship. You may dream about an old acquaintance. This might mean you are about to bump into them but is more likely to represent something that the acquaintance represented to you – perhaps warmth and friendliness or maybe mistrust or some part of their character that had an impression on you. The world of symbolism is intriguing and sometimes direct but often is full of mystery. With practice it becomes easier to read. As Machiel says, “A symbol is a partially known and partially unknown aspect of our psyche.” Once you get more familiar with the way dreams speak to you, you will start understanding how to take the messages from the dreams. Dreaming about eating will symbolically be about taking something in, whether an idea or a project or a belief. Dreams can become your inner counselor and a rich source of information about your life.
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Before you go to sleep, ask your dream a question you want answered. More than likely, you will dream the answer.
Machiel was recently in Cape Town as a guest of the Southern African Association of Jungian Analysts (SAAJA), which is a professional society of accredited Jungian Analysts. It provides postgraduate training in Jungian analysis for health professionals, public events with speakers that cover depth psychology topics informed by Jungian thought, and has an extensive library with depth psychology literature at the C.G. Jung Center in Cape Town For more information, contact the Southern African Association of Jungian Analysts (SAAJA) on 021 689-6090, e-mail email@example.com or visit www.jungsouthernafrica.co.za
ABOUT MACHIEL KLERK Machiel Klerk is a Licensed Marriage and Family Therapist and has studied Analytical Psychology for 20 years. His resonance with Jung first led him to Jung Institute in Zurich, and later to the Pacifica Graduate Institute in California where he obtained a Masters Degree and trained to become a psychotherapist. He has also completed a three-year training programme in depth psychology and dream work with Robert Bosnak. He founded the Jung Society of Utah as well as the Jung Platform (an online education portal which offers courses and webinars to more than 15,000 members in 50 countries on topics related to the field of depth psychology). He has published articles and given workshops and lectures on dreams in Europe, Africa and North America. His audio book, â€˜Rumi and the World of Dreamâ€™, focuses on the concept of Dream Dialogue and is one of the highest selling audio products on dreams. If you are interested in learning more about dream work or depth psychology, visit www.jungplatform.com or www.machielklerk.com
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"Lavender has remained one of the most popular medicinal herbs since ancient times."
L O V E LY L AV E N D E R
by Lara Potgieter
D I D YO U K N OW ?
Use lavender to calm, refresh and heal yourself and your space.
By the 16th century, lavender was being used all over England to help scent laundry and toilets. It was also thought to ward off bedbugs, and was routinely sewn into sheets.
e sit down with our local expert and plant-passionate guide, Starke Ayres Garden Centre Manager Richard Morris to enjoy a pot of soothing lavender tea and explore the fascinating history of the fragrant flower. A member of the mint family, lavender has been known for its beauty, sweet floral fragrance and multiple uses for thousands of years. The name ‘lavender’ derives from the Latin ‘lavare’, which means ‘to wash’. The ancient Greeks revered it as a holy herb, and the Romans used it to scent their baths, beds, clothes and hair. It was also used by both societies for its medicinal properties. Today, lavender is cultivated around the world - mainly for its oil, which is extracted through a distillation process. Lavender oil is used as a natural disinfectant, antiseptic, anti-inflammatory, and in aromatherapy. It can be helpful in soothing and healing insect bites, sunburn, small cuts, burns and even acne. It’s great for soothing headaches and motion sickness when applied to the temples, and is often used as a sleep and relaxation aid. Many people like to use dried lavender flowers to fragrance their homes and linens or simply to beautify their space. Lavender has also been used in food for centuries. It adds a floral and slightly sweet flavour to salads, soups, meat and seafood dishes, desserts and, of course, baked treats. The dried flowers are usually used for culinary purposes, but the leaves can also be used.
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SOOTHING LAVENDER BATH SALTS
LAVENDER SALAD DRESSING
INGREDIENTS *1/2 cup Epsom salt *1/2 cup sea salt *1/2 cup oatmeal, ground in a blender *1 TBSP dried rosemary *1 TBSP dried lavender buds *1 TBSP olive oil *8 to 10 drops lavender essential oil
INGREDIENTS *6 tbsp olive oil *2 tbsp balsamic vinegar *2 tbsp apple cider vinegar *1 tbsp lemon juice *1 crushed garlic clove *2 tbsp honey *1 tsp mustard powder *1 tsp dried lavender flowers
METHOD 1. Combine the ingredients and mix well. 2. Transfer the mixture to a glass jar and let it rest for a few days so the essential oils are absorbed by the salts. 3. Add a handful to a warm water bath and enjoy.
METHOD 1. Mix all the ingredients well. 2. Drizzle over your favourite salad for a fresh and floral twist.
LAVENDER SCENTED SACHETS
LAVENDER KIDDIES’ COMFORTER
INGREDIENTS *Organic lavender buds *Muslin bag
INGREDIENTS *Dried lavender flowers *Olive oil *1 large sock
METHOD 1. Fill the muslin bag with the lavender buds and fasten. 2. Use to fragrance your drawers, cupboards or car, or as a thoughtful homemade gift.
LAVENDER SPRITZER INGREDIENTS *2 cups water *2 drops lavender *2 drops tea tree oil *2 drops peppermint oil *Spritzer bottle METHOD 1. Combine all the ingredients in the spritzer bottle and shake well. 2. Use as a face and body spritzer, or to freshen any space.
METHOD 1. Fill the sock with the dried lavender and a drop of olive oil. 2. Fasten the sock by tying it in a knot. 3. Open the sock and add another drop of olive oil whenever you need to enhance the fragrance. 4. Gift it to a little one to keep close as a soft and soothing and fragrant companion.
TYPES OF LAVENDER *English lavender (14 sub-species) *Lavandin (7 sub-species) *Spanish lavender (5 sub-species) *French lavender *Fernleaf lavender
INNOVATIVE GARDENING SOLUTIONS GET ALL YOUR GARDEN ESSENTI ALS FROM
Starke Ayres Garden Centre supply plants, gardening products and landscaping services. They have a range of flowers and seed, and expert advice to help you with growing.
LUCKY DRAW – WIN A R200 GIFT VOUCHER Stand a chance to win one of 2 Gift Vouchers from Starke Ayres in either the Rosebank or West Coast branch. All you need to do is spend R250 or more at Starke Ayres, put your name and address on the back of the till slip and pop it in the competition box at either branch (Rosebank or the West Coast). We will do the competition draw on the last day of August and you will be notified by phone.
*THIS LUCKY DRAW APPLIES TO THE MONTH OF AUGUST 2017 Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450
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by Lara Potgieter
HiddenMind : Game Changer Protocol A Journey of Reconnection Tim Goodenough Tom Griffin and Dr. Nuala Bent | Biosciences We all have the inner wisdom needed to maintain physical, emotional, mental and spiritual health. Tom Griffin calls the seat of this wisdom – the subconscious - the ‘hidden mind’, describing it as the software that has logged our programming from birth (and continues to do so). This book gives an in-depth explanation of the HiddenMind healing protocol, which was developed by Tom after 30 years of study on the workings of the body, the development of disease and the body’s ability to heal itself. It works with the body’s energy systems, vibrational kinesiology, and special sound frequencies that transfer vital information from the subconscious to the conscious mind. A mix of ancient wisdom and modern Western knowledge, the HiddenMind protocol and its supporting research offer a fascinating approach to alternative healing.
Executive Coach and Neuro-Semantics and NLP Trainer Tim Goodenough, believes healthy self-esteem is the most powerful mental skill anyone can develop. He also thinks it’s one of the most misunderstood terms in psychology. After searching far and wide for ways to improve his own self-worth and finding it hard to relate to much of the information on the subject, he created a unique new technique called Scanning, which involves not only the conscious mind but also the sub-conscious and the body at large. Scanning works on the negative beliefs that limit your health, wealth, relationships and career, helping you transfer the energy you normally use by worrying what others think of you to focusing on what you really want to create for yourself and your life.
The Best of Adam Sharp Graeme Simsion | Penguin Random House A delightful story about how the music we make together creates the soundtrack that shapes our lives, The Best of Adam Sharp follows the romantic misadventures of a quirky pianist turned IT consultant in Norwich. Aside from being an entertaining read, it challenges our ideas of contentment, regret, ageing, relationships and vocation. With wonderfully relatable characters, universal themes and a charming storyline, it’s a great bedside companion for those looking for something light and inspiring.
The Spy Paulo Coelho | Penguin Random House This novel, based loosely on real events, shares the story of Mata Hari, a woman who dared to break the conventions of her time by working her way up from a penniless newcomer to the most elegant woman in Paris as a dancer, confidante and courtesan to rich and powerful men. While her only crime was to be an independent woman, her bewitching lifestyle brought her under suspicion in a country consumed by paranoia and war. In 1917, she was arrested in her hotel room on the Champs - Elyses and accused of espionage. This riveting book told from the perspective of her own voice, is based on a series of letters.
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Mad Chlo Esposito | Penguin Random House If you were sick of your endless credit card debt and fruitless three-way with Tinder and Twitter and given the opportunity to steal somebody’s perfect life, would you? Even if that somebody was related to you, and had to die in the process? At once shocking and enthralling, Mad is a fictional take on the extremes of hedonism, sex, violence and shameless selfies that most of us are capable of at some point in our lives. Written by a former senior management consultant, English teacher and fashion journalist, it’s a fun but slightly unnerving example of one woman’s decision to break all the rules and aggressively claim what she believes is rightfully hers.
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Finding Healing L I Z O LV E R BEING IN BAL ANCE
DR . ANDREA PHILLIPS-SEIDEL AEGEAN ALCHEMY
H A FS A PA R K E R HEALING ELEMENTS
True happiness, health and peace, requires a union between our minds, bodies and souls. I believe we have the means within our beings to restore that union when life and circumstances take us off course. Imbalances can manifest in poor lifestyle choices and attitudes and lead to increasing pressures, stress and eventually, ill health, inflammation and disease. Thankfully, there are many techniques and resources that can bring back balance. We have the resources, within and without, to help ourselves when life feels fragile, uneasy and even hopeless.
I am a leading authority on therapy for both women and couples, as well as a skilled mediator. I facilitate satsangs (circles of sacred truth and sharing) from wherever I may find myself, whether at home in Cape Town or abroad.
While helping others has always been very important to me, I am able to do so much more for those in need after discovering and exploring various powerful healing disciplines. I have a passion for learning, so I’m constantly adding to the tools in my healing toolbox.
I use a combination of self-empowering therapies to restore balance. I use Bach Flower remedies to balance emotions, moods and personality traits. Flower essences work energetically to flood out the negative state of moods and emotions, allowing positive states to be restored. In addition to the remedies being ‘emotional rescue in a bottle’ for short-term use, they are also the most amazing tools for self-discovery, and fulfilling life potential. I teach Level 1 and Level 2 Bach Centre approved courses. I also work with Brain Gym - a set of 26 movements that, when used in a ‘balance’ within the practice of Edu-K (educational kinesiology), can integrate whole-brain learning. This helps with mental blocks, learning problems and creativity, and alters the perception of problems at school, home, work and in social situations. I believe that ‘food is our medicine and medicine is our food’, and I promote and encourage the use of nature to help boost immunity, fight inflammation and restore depleted vitamin and mineral levels. Johannesburg | Tel: 083 644 4444 Email: firstname.lastname@example.org www.beinginbalance.co.za
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My teachings stem from the old paradigm of academia and the new realms of conscious awakening. My thirst for acquiring new tools to better the lives of all beings is endless, as is my passionate offering of access to the Divine Feminine. During my time working in New York City, Germany, Switzerland and at home in Cape Town I have worked with 15 different nationalities. I am also a published author of a book that has been transformational for many teenagers. My retreat - Aegean Alchemy (currently based in Paros, Greece) – is a sanctuary to accelerate the mind, body and soul towards full and often untapped potential. My team of accomplished national and international therapists practice cutting-edge disciplines, guiding each visitor in a tailor-made programme of transformation, helping individuals learn skillsets that assist in a rapid and conscious expansion of self. From truth circles (satsangs) to meditation, massage and other forms of bodywork to yoni healing and creative expression, there are dozens of paths towards your own personal realisation of the sublime. While the therapists and location of the Alchemy change seasonally, the recipe remains the same. Cape Town and Paros, Greece Tel: 082 413 4078 Email: email@example.com www.aegeanalchemy.com
I studied client-centered hypnotherapy at the South African Institute of Hypnotism. Hypnotherapy is very different from the theatrics of stage and TV hypnosis. Hypnosis for therapy has only one aim, and that is to heal. It offers the opportunity to access the subconscious mind, where all our answers lie. My function as a hypnotherapist is simply to guide clients through the answer-finding process by asking relevant questions and offering support. Hypnotherapy can help with a multitude of difficulties including stress, insomnia, compulsive behaviour, phobias, commitment issues, insecurities, chronic pain and popularly, with giving up smoking. The type of energy healing I offer is called Aafiyah Energy Healing. Developed by Zuhair Girach in the UK, it is still a relatively young discipline. The word Aafiyah is Arabic for wellbeing. Pure, clean energy exists and vibrates through everything in nature, from the smallest grain of sand to the largest iceberg. When we as humans and animals experience blockages in our energy flows, these result in disease. By channelling this pure energy from the earth, I am able to assist clients in releasing these blockages and allowing the body to start healing itself again. Cape Town | Tel: 082 339 4753 firstname.lastname@example.org www.healingelements.co.za
Improve your life with Bach Flower Remedies, Brain Gym and raw nutrition, escape on a transformational retreat, try therapeutic hypnotherapy, treat yourself to a shiatsu massage or get holistic support from a specialised practitioner in your area.
Z O H O K A D A S H AT I END STRESS
DOMINIC HAARHOFF COUNSELLOR
C A R M E N P OTG I E T E R RAWLOVE
Inspired by the remarkable effects of the weekly seated workplace massages at my former office in London, I decided on a radical career change and began devoting myself to the study of shiatsu and yoga.
I am a counsellor specialising in the treatment of depression, paranoia, ego state voices, midlife crisis, sexual abuse, addictions and toxic relationships using both Western and Eastern methods of healing.
I am all about delicious and mouthwatering nourishment. My aim is to make healthy food taste and look beautiful - one green juice at a time. As a David Wolfe certified nutritional coach, vinyasa yoga teacher and the proud owner of Rawlove, I am passionate about sharing healthy living with everyone.
Shiatsu is an ancient massage therapy that accesses not only the muscles, but also the bio-electric currents in the body. For several years I immersed myself in the world of bio-energetics through some of the most challenging and cutting-edge workshops and experiential retreats. I have also developed and introduced mindful movement and yoga at a variety of South African companies. Along with mindfulness guru Albert Buhr I run funfilled and experiential workshops called End Stress. These cater specifically to company’s needs, with structured options tailored into effective staff health and wellness programmes. End Stress re-introduces a dimension to life that is missing for most people in modern culture. We are all well trained to use the accelerator (sympathetic nervous system) to achieve and improve and succeed. But we are seldom taught the skills to balance this with effective use of the brake (parasympathetic nervous system). These two parts of the nervous system actually complement each other, and need to be in balance for optimal performance. We bring back this balance, helping companies create cohesive environments in which individuals have better health and more energy, joy and satisfaction in their daily lives. A contented and well-balanced employee is a productive and motivated employee. We also offer office massage packages. In addition to my involvement at End Stress, I work as a private, mobile shiatsu, yoga and yoni egg facilitator, as well as a yoni egg supplier. Cape Town | Tel: 0644817552 email@example.com www.endstress.co.za
My journey with Shakti (in this life) began, unbeknownst to me, when I was eight years old. My parents were initiated by a disciple of Shri Matagi Devi’s in 1992. My manhood initiation was in the Navajo tradition, where I was given a medicine bag with feathers, pharmaceutical drugs and musical cures. From age 14 I would often dream about past lives. A need to meet with Shakti in myself was re-awoken after a dream sending in 2010. At the time I was a Level II Usui Reiki practitioner with four years of experience in deep entropy. I was also struggling with depression and, looking for support and solace, became ordained as a priest in the Jesuit Christian tradition, finding self-actualization through its teachings. I then started working to align many of the Christian faiths together to bring wholeness to myself and others. The Divine feminine was merciful, and God appeared to me in a dream one night, offering consolation and promising to lift me out of sexual imbalance if I would listen. Not long after the dream, I met with a distant cousin who had experienced a spontaneous Kundalini awakening a few years ago. He attuned me to Shiva energy in 2011. My quest for truth led me to Russia in my light body, where I found science in Siberian shamanism and became a Journeyman in 2013. My golden moment arrived in 2015, when I became a liberated man with a full understanding of 10 out of 17 major world traditions. I entered and left them and so became a celebrated spiritual teacher.
My approach is holistic and practical. I started the Rawlove retreat space to help people experience new insights into living a life of optimal nutrition and health. All it really takes is small changes, and the haven is a great space to shed your old habits and develop positive new ones. My hope is that you will discover your body’s desire to naturally heal itself, without the use of invasive medication. I have the greatest respect for the science that saves lives every day - there is of course a place for surgery and prescription drugs. But if a lifestyle change can help, I believe in trying that first. Rawlove retreats are hosted in a beautiful, restored country home in Oudtshoorn. The experience will introduce you to the best version of yourself, allowing you to begin a new, invigorating and wellbalanced lifestyle. During your retreat, I am available to take you on shopping trips where I help you understand what to buy for optimum healthy food preparation. I also offer personal and family assessments with tools for developing personalised meal plans and bringing healthy food into your home. Oudtshoorn | Tel: 082 826 2473 firstname.lastname@example.org www.rawlove.co.za
If you’d like to be listed as a natural health practitioner on Holistica contact email@example.com
George | 0745488947 firstname.lastname@example.org www.dominichaarhoff.com
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G E TAWAY
D I D YO U K N OW ? Paternoster is about 160km or a 90 minute drive from Cape Town up the Cape West Coast. It’s a sophisticated getaway sanctuary noted for its selection of good restaurants.
DEEP HEALING FROM WITHIN H
eighten your spa experience by bedding down and using the weekend to relax even more deeply. I always feel that it’s such a treat after a massage or spa treatment not to have to drive anywhere but to be able to extend the relaxing effect further throughout the day. That’s why a spa weekend makes so much sense. Heading out to Paternoster, a sleepy beach town on the Cape West Coast, is an ultimate treat. Kilometres of uninteruppted white beach front welcomes long beach walks and time to get lost in your day dreams. Visually, Paternoster has so much charm, whitewashed fisherman type cottages with blue shutters and fishing boats are the backdrop against the turquoise sea water. This tiny town is a sprinkle of houses set along the beach with some notably good restaurants. Abalone House and Spa is a boutique hotel with charm enough to inspire a new novel or a movie plot. It has a lived-in feel with quirky collectibles and eclectic decadence. It’s the perfect place to ignite your imagination while relaxing your body. Cape Town interior designer David Strauss used inspiration from Vladimir Tretchikoff to create a sense of bohemian grandiosity. I loved being there and felt I could spend a whole day in the library lounge soaking up the atmosphere and paging through old classical books. Attached to the hotel is a Healing Earth Spa which I was really excited to experience. I had been using a product from Healing Earth which had the most wonderful and penetrating aroma and I was certain the products would enhance my treatment experience. Healing Earth Spas always seem to have beautifully crafted and transformative spa experiences. As founder Elisabeth Brandt says: “We have a nurturing, conscious approach to beauty based upon love for oneself, one’s fellow human beings and the earth we live on.”
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"Embark on a journey. Put aside life’s challenges and submit to the soothing therapies that will guide your soul towards profound peace within."
Each of the Healing Earth Spas artisinally crafted products have indigenous ingredients. The Earth Soul range uses Marula and Kalahari Melon, while the Pinotage Grape range is a vinotherapy range with powerful anti-oxidant qualities that is also truly South African. Take a peek at their Spa menu and you’ll find everything from a mumto-be spoil treatment to a couples retreat a full body healing journey, anti-ageing vino treatment and much more. I opted for the facial and full body massage and had two hours of bliss. Being able to stumble back to my suite after the treatment was an added bonus. FACT FILE : ABALONE HOUSE & SPA Abalone House & Spa has 10 luxurious suites, each individually decorated. Visitors can expect an ambience of restored antiques, crystal chandeliers, and treasured memorabilia personally selected by the owners. It has an olde worlde feel with a modern quirk, with an abundance of super sized framed Tretchikoff prints. There’s a Jacuzzi on the top deck which has an expansive view of the sea. The garden courtyard has a huge antique birdcage, lots of places to tete a tete and an intimate swimming pool. Attached to the hotel is the famous Reuben’s restaurant with an ever changing and delectable menu. Paternoster has something for everyone from foodies to adventure lovers and couch surfers. For more information log onto www.abalonehouse.co.za HEALING EARTH SPA The Healing Earth Spa has four treatment rooms, one is suitable for couple treatments. It was awarded the 2016 World Luxury Spa Award, and named the continent winner in the category Luxury Boutique Spa at the prestigious awards ceremony in Switzerland in June 2016. It has also been voted as one of the Top 20 Spas in the world by Conde Nast Traveler in 2002 and was named by the Conde Nast Magazine as South Africa’s most successful Spa. Healing Earth supplies its organic spa products to numerous spas throughout Africa as well as Maldives and EU countries. For more information log onto https://www.abalonehouse.co.za and click on the Spa tab.
FENUGREEK STIMULATES LACTATION Available at Wellness Warehouse Fans find out first!
This medicine has not been evaluated by the Medicine Control www.wellnesswarehouse.com | 59Council. This medicine is not intended to diagnose, treat, cure or prevent disease.
D I R E C TO RY
Changing thethe world one Changing world one breath at a time at a time Changing thebreath world one Hot and yogayoga for all including Hot non-heated and non-heated forlevels all levels including breathVinyasa, atVinyasa, aBikram, time Power & Sculpt Bikram, Power & Sculpt
Hot and non-heated yoga for all levels including Vinyasa,Offering Bikram, Power & Sculpt one free of yoga new to Offering oneweek free week of for yoga forstudents new students to
The HiddenMind Programme has proven to be most beneficial in treating special needs and persistent conditions like dyslexia, autism, ADHD, anxiety, depression, asthma, arthritis, back ache, chronic pain, insomnia, migraines, schizophrenia and many others. Experience the amazing healing power for yourself. Contact Diana 082 309 9798 email@example.com www.hiddenmind.co.za
YogaLife. Cape Town residents only, with YogaLife. Cape Town residents only,valid with ID valid ID Offering one free week of yoga for new students to Yoga special for travellers to CT, R250 for one week Yoga special for to R400 for week Yoga special fortravellers travellers toCT, CT, R299 for one one week Yoga special for travellers to CT, R250 for one week YogaLife. Cape Town residents only, with valid ID Located at 127 Waterkant Street, right next to the Old Cape Quarter Located at 127 Waterkant Street, right next to the Old Cape Quarter
Yoga special for travellers to CT, R250 for one week www.yogalife.co.za Tel: 021 021 418 418 2884 Located at 127 Waterkant Street, right next to the Old Cape Quarter www.yogalife.co.za Tel: 2884 www.yogalife.co.za
Tel: 021 418 2884
F ull-Ti me O ne M o n t h I n ten s i ve 4- 30 September 20 17
For further information about advertising or listing here email firstname.lastname@example.org or contact Sue Dall 084 707 4477
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our body needs blood sugar – in fact your brain runs on it. Take note though: the sugar your brain needs isn’t the same sugar you put in your tea – it’s the glucose created when food is broken down in your system. When blood sugar is low, you tend to feel a bit fuzzy, battle to concentrate and can be irritable. Because humans are geared for survival, low blood sugar levels lead to cravings – your body knows you need an injection of sugar, fast. Your brain will often look for the quickest source of energy, and that might be an unhealthy high-calorie doughnut. With this quick sugar injection, you’ll just as quickly get the low – meaning you’ll crave another highenergy snack and it can become an unhealthy cycle of cravings and sugar slumps.
SUPPLEMENTS TO BALANCE BLOOD SUGAR LEVELS AND CRAVINGS 1. L - G L U T A M I N E Your body contains a lot of glutamine – it’s the most abundant amino acid in your body and its mostly stored in your muscles. So, why would you need to supplement it? When you’re under stress, exercising a lot or have been unwell, your body’s production of glutamine can be reduced. Your body uses this amino acid for energy – converting it into much-needed glucose. So, one of the reasons this supplement can reduce cravings is that it gets converted by your body into glucose really fast.
2. CHROMIUM Everyone needs the mineral chromium in trace amounts. It helps insulin metabolise and store carbohydrate, fat and protein in the body. Too much refined sugar can reduce your body’s ability to metabolise chromium. This is a concern because when insulin isn’t working at its best your body’s blood-sugar balance can go out of whack, meaning you’ll crave high-sugar food. Stress, excess exercise, infection, pregnancy and breastfeeding can reduce your body’s chromium levels.
3 . FAT T Y A C I D S Fish oil is high in EPA and DHA, which are essential for proper brain function. It’s been well covered in numerous scientific studies that fish oil is highly beneficial to overall health, from reducing depression and cardiovascular risk to increasing insulin effectiveness and even reducing aggression. Fish oil’s anti-inflammatory effects also have the ability to indirectly aid in fat metabolism. Omega fatty acids are cited as important for supporting healthy insulin function.
3. PROBIOTICS Pathogenic bacteria, parasites, and yeast, like Candida, feed off sugar. The more sugar you eat, the more inviting you make your gut for these bad bacteria and other health sappers. Bad bacteria love sugar, and if you lots of bad bacteria, they’ll want to be fed – with sugar – that’s where a lot of sugar cravings originate. If you’ve been on antibiotics or have been eating a lot of sugar, there’s a good chance you have an excess amount of bad bacteria. By supplementing with probiotics, you can start creating more good bacteria and change your gut environment.
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#Wellnesstip #Wellnesstip A healthy outside starts on the inside. Fill Ayour trolley with our healthy outside health food starts on theselection. inside. Fill your trolley with our health food selection.
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There’s life after sugar! We prove this with all the alternatives you’d ever want to know about. Healthy alternatives, how taste works, deli...
Published on Jul 31, 2017
There’s life after sugar! We prove this with all the alternatives you’d ever want to know about. Healthy alternatives, how taste works, deli...