JAN - MARCH 2018
ED IT I O N
FOOD / HEALTH / BEAUTY
18 : KNOW YOUR FOOD LABEL The truth about fat and sugar content 28 : GUIDE TO GOING VEGAN Making fabulous food choices 66 : DROP IN DEEPLY Yoga instruction from Asana to Pranayama
Meet our cover model, Tshepang Mollison (@twiggymoli)
R20 (incl. VAT) Offers valid from 1 January - 31 Marc h 2018. Selected items may not be available at cer tain stores. We reserve the right to limit quantities. E.&O.E.
helping you live life well Publisher: Dr. Sean Gomes Editor: Robyn Wilkinson email@example.com Editorial Contributor: Lara Potgieter firstname.lastname@example.org Designer: Inge Smit email@example.com Dietitian: Hayley Cimring firstname.lastname@example.org
E D I TO R ’S N OT E S U M M E R . C E L E B R AT I O N . We’re super proud to offer you our very first quarterly edition. It’s been an amazing journey putting it together. If I look back on the last ten years when Wellness Warehouse first opened, the world is definitely changing. There is so much more awareness around the food we eat – demand for vegan products and products free from sugar, chemicals, wheat and genetic modification has surged. Where earth-friendly products were not a priority in people’s lives, we’re delighted that so many more shoppers are making wise choices. Consumers are also becoming aware that what you put on your skin goes into your blood stream and we’re able to offer substantial choices in the natural beauty arena. We hope to continue on this journey bringing information that inspires you to live life well. Our summer issue takes you on a tour of many different aspects of life, from the food we eat to how we choose it, beauty and how we celebrate it, healing and how we access it, movement and what makes us exhilarated. We look at how to get more involved with nature and earth-friendly living and we’ve put together some amazing getaways. Here’s celebrating a wonderful summer filled with wellbeing. In celebration and happiness,
Wellness Warehouse magazine is also on sale at Starke Ayres at both the Rosebank and West coast branches in Cape Town
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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 | 011 468 1047 Wellness Warehouse, Shop 3A, Kyalami Corner Shopping Centre, c/o Main and Kyalami Roads, Kyalami 1684
CO N T E N T S
01 / 01 / 2018
REGULARS ON THE COV E R @twiggymoli dressed by Zando.co.za
8 EVENTS Make this your healthiest year yet with yoga retreats, scenic marathons, personal development workshops, spiritual travel and more. 1 0 E D I TO R ’ S C H O I C E We highlight our favourite products, reveal a chocolate addiction and love the new baby bullet. 1 4 COV E R Our cover model, Tshepang Mollison, a.k.a Twiggy Moli chats about life, wellness and keeping it real. 16 TRENDS From pop-up vegan restaurants to life coaching, green initiatives and more, read about the things we love and people we find notable. 7 2 G E TAWAY Getaways, Spas, road trips and adventure are a vital element of life. We direct you to heartwarming, eco, spa and leisure options. 74 READ WELL From opening your mind to making more money, bird watching and baby weaning, our book choices offer something for everyone. 76 FINDING HEALING We showcase a selection of holistic healers, centres and communities throughout South Africa. 78 CLASSIFIEDS Find out what’s happening in your wellness community with workshops, retreats, therapies and more.
FOOD K N OW YO U R F O O D L A B E L 1 8 We decode the cryptic information found on your food labels. From serving sizes, nutrition claims and truths about fat and sugar content we tell you what it all means, what to love and how to navigate the nasties. CO R N & C A S H E W B R E A D 2 6 Our recipe from Patrick Holford’s latest has a high protein content and low glycemic index. It’s free from gluten and destined to keep your digestive system happy. A G U I D E TO G O I N G V E G A N 2 8 This article outlines the popular eating trend towards veganism and raw vegan food. It covers the reasons why so many people are choosing a vegan diet, and includes guidelines for inspired eating
GREEN B E M O R E E A RT H F R I E N D LY 6 2 Bring nature into your home and feel more connected to the earth. From practical eco initiatives like rain water tanks, alternative energy and green cleaning we explore both aesthetic and mindful innovation.
H E A LT H 34 HEALING WITH HEMP Understanding the difference between hemp, Marijuana, CBD, and extraction and dosage complexities seems complicated. We explain which part of the plant is healing, which part makes you high and why itâ€™s become so popular. 3 8 T H E P OW E R O F P R E V E N T I O N Practice seasonal self-healing wisdom with proactive prevention, boost your immunity and introduce regular healing interventions. From nutrition, to mini detoxes, vitamins, supplements, stress relief and cleansing protocols, we guide you on a path of vibrant health. 46 HOME HEALING KIT Empower yourself with an arsenal of remedies for some of the most common household ailments with our natural first aid kit essentials. 5 0 C L O S E TO T H E B O N E Everything you need to know about supporting bone health. From supplements and nutrition to exercise, stretching and guidelines towards improving posture.
M OV E D RO P I N D E E P LY 6 6 Yoga is a global mass movement practiced by more and more people worldwide. We look at what the physical aspect of yoga has to offer and why everyone is getting hooked. We also explain principles behind the practice from asanas to pranayama.
N U RT U R E B E AU T Y: I S I T M O R E T H A N S K I N D E E P ? 5 6 Creating a nurturing and loving relationship with your body is a key part of how you interact with the world and other people. We explore the complexities around self-acceptance and look at developing a positive relationship with your body.
Out & about Make this your healthiest year yet with yoga retreats, scenic marathons, personal development workshops, spiritual travel and more.
T H E W H O L E T R U T H R E T R E AT – G A N S B A A I 5 TO 1 4 JA N UA RY This retreat is an invitation to explore who you are beyond the limiting borders of belief, ego and unconscious patterns, and expand into a more inclusive sense of self that opens you to your own perfection and potential. During the experience you will realign yourself with your natural state of being and its inherent harmony, creativity, and intelligence, explore ways to support and enhance the flow of life force in all aspects of yourself, and experience true joy and freedom from within. For more information visit www.bodhi-khaya.co.za or contact firstname.lastname@example.org. A R E T U R N TO W H O L E N E S S R E T R E AT - U N D E R B E R G 1 9 TO 2 1 JA N UA RY Helen Altman will present this beautiful Ayurveda, yoga and meditation retreat at the Dharmagiri Sacred Mountain Retreat in KwaZulu-Natal’s picturesque Underberg. Ayurveda is a 5000-year-old health and healing system from India that prioritises integrated, balanced living and preventative medicine. The wisdom of the teachings of the ancients encourages health from deep within, with yoga and meditation forming part of the therapeutic philosophy. The experience will include an introduction to the fundamental principles of Ayurveda, guidelines for personal application of the ancient science, movement classes combining chi gung and simple gentle dynamic yoga, walking meditations, guided visualisations, yoga nidra and breathing practices. For more information visit www. dharmagiri.org or contact email@example.com. IRONMAN 70.3 – EAST LONDON 2 8 JA N UA RY A gateway to the popular Eastern Cape tourist routes, East London comes alive as athletes from around the world descend to brave the popular annual event. The day will begin with a 1,9 km ocean swim followed by a 90,1 km bike course over scenic rolling hills, and finish with a 21.1 km flat run. Finishers will be greeted in true African style with traditional music and dancers, and spectators and supporters can enjoy the area’s rich cultural heritage and stretching miles of beachfront. For more information visit www.ironman.com. Y O G A R E T R E AT – H O G S B A C K 1 6 TO 1 8 F E B RUA RY Calm your mind, free your body and nourish your soul in the beautiful Hogsback forest. The restorative immersion
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will include six yoga sessions suitable for all levels, a guided hike in the Hogsback forest, healthy meals and accommodation at the beautiful King’s Lodge Hotel, a comfy sanctuary in the Hogsback Mountain Village. Optional extras include horse riding, mountain biking and relaxing massages. For more information visit www. backtowellness.co.za. THE JOURNEY INTENSIVE - JOHANNESBURG 2 3 TO 2 5 F E B RUA RY The Journey Intensive is a powerful workshop that many participants describe as the most transformational experience of their lives. The experiential weekend will include innovative teachings, meditations, engaging practical group interaction and one-on-one process work. In a weekend of powerful training you’ll experience firsthand the benefits of clearing out stored issues, letting go of old stories and emotional baggage and working in a safe and supportive space to set yourself free. For more information visit www.thejourneysa.co.za or contact lydia@ thejourneysa.co.za. T H E B I G WA L K – C A P E T O W N 2 8 F E B RUA RY The Big Walk is not just a day of fun and comradeship, but also an opportunity to give to those in need. It’s South Africa’s oldest mass participation sporting event, and the second oldest to the Tour de France globally. Promising a morning of fun, fitness and festivity for the whole family, it starts in Vlei Road opposite the Cape Town Stadium, makes its way along the scenic Sea Point promenade and finishes inside the Green Point Track. As always, a host of fun, entertainment, food and giveaways will greet those crossing the finish line. For more information visit www. capetownbigwalk.com. T H E S O U T H A F R I C A N E C O F I L M F E S T I VA L – C A P E TOW N - M A R C H The 5th Annual South African Eco Film Festival returns to Cape Town. Engaging and thought-provoking content seeks to explore what changes are needed, and how our personal impact can affect the world for the better. Challenging, intriguing and creative film content from South Africa and across the world highlights issues that affect us all. Participants, filmmakers and audience members alike will be introduced to sustainable living choices and lifestyle changes available to us all. For more information visit www. saecofilmfestival.com.
C A P E TOW N C YC L E TO U R 11 MARCH Formerly known as the Cape Argus, the Cape Town Cycle Tour is the largest timed cycling event in the world, and arguably the most scenic. Attracting in excess of 35 000 cyclists and thousands of supporters from around the globe each year, it stretches along 109 km of some of the most scenic spots in the world. Starting in Cape Town City Centre, the route makes its way down the Blue Route, leading into Simon’s Town and then turning at Smitswinkel and heading back along the coastline before the steady climb up Chapman’s Peak and finally the short, steep hill of Suikerbossie. The downhill to the finish in Green Point is always a welcome respite for the weary cyclist. For more information visit www.capetowncycletour.com.
AN AMAZING WEIGHT LOSS BREAKTHROUGH
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R E T R E AT Y O U R S E L F – W E S T E R N C A P E 9 TO 1 1 M A R C H Expand your mind, unravel your body and let your soul dance over 3 days of indulging your every whim. Curate your own weekend. Retreat Yourself is a brand new weekend event entering the South African landscape. It is the coming together of a retreat and a music and lifestyle festival, creating a weekend filled with an abundance of wellness, learning, music, dance, food and drink. You can expect a fortune of highlights, activities and events at Retreat Yourself, encouraging you to curate your own weekend! www.retreatyourself.co.za.
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S U P, Y O G A & K I T E R E T R E AT - L A N G E B A A N 1 0 TO 1 7 M A R C H Windtown Langebaan and M&M Stand Up Paddling bring you another exciting SUP, Yoga & Kite adventure. The location is perfect for morning paddles, as the lagoon is calm in the morning and the wind only starts blowing around lunchtime. While paddling, you might even meet some seals! Afternoons are great for kiteboarding or other activities such as mountain biking, and when not out on the water participants will enjoy yoga sessions to stretch and soothe their tired muscles. The experience will include delicious daily meals, a game drive and accommodation at the Windtown Lagoon Hotel. For more information visit www. windtown-sa.com or contact firstname.lastname@example.org. T W O O C E A N S M A R AT H O N – C A P E T O W N 31 MARCH The 49th consecutive Old Mutual Two Oceans Marathon will remain on the traditional route via Chapman’s Peak, Hout Bay and Constantia Nek. An international highlight, the event attracts some 20 000 participants each year. The 56 km route consists of both open road and challenging mountain climbs, and is unique in that it passes both oceans surrounding the South African shoreline – the Indian and the Atlantic - making for some spectacular scenery along the way. The vibe amongst the spectators is contagious, and it’s a great way for locals and visitors to make the most of the beauty and buzz of the Mother City. For more information visit www.twooceansmarathon.org.za. G O D D E S S TO U R – E G Y P T 3 TO 2 0 M A R C H Sail down the Nile River on a dahabiya, sit between the paws of the sphinx, meditate inside the Great Pyramid and surrender to the ancient feminine wisdom of Egypt on this guided spiritual tour. The goddesses are calling you to balance your chakras, release all that is holding you back, and open your heart to give and receive more love. Will you answer the call? For more information visit www.awakenthegoddess.info or contact email@example.com.
To feature an event on this page email firstname.lastname@example.org
FORMULATED TO ASSIST IN WEIGHT CONTROL • BOOSTS METABOLISM BURNS FAT • RICH IN ANTI-OXIDANTS • INCREASES ENERGY Get SKINNY GREEN weight control products at leading salons, spa’s and select Wellness Warehouse stores countrywide and online. SKINNY GREEN COFFEE is available in a convenient 14 sachet carton. www.skinnygreencoffee.co.za 0860 018 022
E D I TO R ’ S C H O I C E “Life should not only be lived, it should be celebrated.”
A I R S U P P LY Breathe in, here comes the oxygen… besides being the perfect dinner party gift for a breatharian, this handy can of oxygen, once inhaled is said to improve athletic performance, sharpen memory and concentration and detoxify the blood. If you have a hangover, hold the can in front of your mouth, push down the dispenser and help your system along. If you’re planning a high altitude hike pop a can in your rugsack. Pure O2 ‘s active ingredient is 95% pure enriched oxygen delivered at nearly 4 times the concentration of everyday air. 500ml NOW R230
G RO U N D CO N T RO L In this magical mixture yerba mate leaves, raspberry ketones, green coffee beans and evodiamine are mixed together in a perfect metabolism boosting conspiracy. It’s the perfect antidote to lose those extra festive kilos. On first sip there’s a distinct raspberry whiff, following that is a satisfying coffee fix that’s beany, leafy and moreish. Although the raspberry is more in the fragrance than the taste I would definitely drink it cooled and served on ice on a hot day. It works really well black so no need to add anything either. This free from sugar, soy, lactose refresher has 100% natural ingredients and is perfectly suited to curb the extra curves. 14’s / 90g NOW R189
PERFECT PURE Nutri-bullet is almost everyone’s most prized kitchen possession and we’re delighted to have a baby bullet with a special blending blade to pure food perfectly. It comes as a 22 piece set that includes a milling blade to turn grains to baby porridge, re-sealable lids, dial date storage cups, a batch bowl and other convenient accessories. All the Baby Bullet cups and containers are made out of non-toxic high-impact plastic free from BPA (Bisphenol A) and Pthalates. 22 piece set NOW R1599
ROYA L N I G H T What’s important to me, besides being natural and organic, is the way a cream feels on my face. The Royal Jelly Night Cream is not too oily nor too thin, it feels nutritious and regenerating. Bioactive organic royal jelly has a plethora of organic ingredients, including menyanthes trifoliata (an aquatic plant tested for its anti-ageing properties). Also in the mix are goodies like aloe, shea, jojoba, macadamia, calendula, papaya, manuka, sandalwood, cedarwood, lemon, patchouli and more. It’s such a treat to have a symphony of beautiful components available in one skin cream. 50ml NOW R303
C H O CO L AT E C H A M P I O N My ultimate treat is popping a square of organic raw cacao paste into my Nutri-bullet, adding a couple of goji berries and coconut flakes, then pouring in a cup of boiled water and blending it all together. It comes out as a thick frothy chocolaty broth you can drink as is or add a healthy sweetener. Why would anyone drink unhealthy chocolate when a superfood version is so easily available? Raw cacao is rich in antioxidants and high in magnesium so it’s healing and heartwarming at the same time. 200g NOW R159
S H O P A L L O N L I N E AT
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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 T E S S A [ T E S S A D U P 1 1 ] We love that youâ€™re making healthy yet tasty treats, and we want to spoil you with a R500 shopping voucher! Thanks for sharing your creations. We hope you enjoy your healthy shopping on us.
Live life well by sharing your wellness moments with us on social media. Every month we select our favourite 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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RE FR E SH R E PL E NISH R E VITAL ISE
L I V E L I F E W E L L W I T H A V I S I T TO ONE OF OUR WELLNESS CAF’S
Select one of our Wellness Caf’s to nourish your body, mind and spirit. Satisfy yourself with a wholesome treat, delicious smoothie or nutritious juice.
Located in : Lifestyle on Kloof, V&A Waterfront, Wembley Square, Cavendish Square, Menlyn Maine Central Square, Brooklyn Mall Thrupps, Parktown Quarter, Clearwater Mall & Menlyn Park
COV E R STO RY
Keeping it real WITH TWIGGY Meet our cover model Tshepang Mollison (Twiggy)
WHAT D O YO U THIN K SE TS YO U APART AS AN O N L IN E IN F L UE N C E R? I don’t see it as my job, but as my life. I’m just living the way I normally would, working only with brands I love and being the online bestie who can give straight-shooting opinions and advice. I keep it real by being myself. If my mom doesn’t like it, I don’t cover it. HOW D O YO U F E E L AB O UT BE IN G UN DE R CO N TIN UAL P UBL IC SC RUTIN Y? You need to be truly comfortable with yourself before you put yourself on a public platform like social media. I’m lucky in that I grew up knowing my worth. I am so comfortable with myself that even the countless rejections I experienced when I first started modelling didn’t derail me. Luckily, there is also a lot of diversity in terms of what’s beautiful these days. I won’t get long hair, for example, even though it’s trending. I’ll also never fish for compliments. If I’m feeling beautiful, I’ll literally say so in my caption. It’s not arrogance - it’s just that I don’t need the validation of others.
SHOP THE LOOK
R100 OFF* YOU R ZA ND O P URC HA S E Enter code below at checkout page
WHE RE D O E S THE N AME TWIGGY CO ME F ROM? My best friend in primary school used to call me Twiggy, because I was awkwardly skinny. I used it as my handle when I first opened my Twitter account, and it just stuck. HOW D O YO U STAY SAN E IN A HYP E R-CO NNECTED WO RL D? I talk to my mom every morning. She keeps me grounded. My family will constantly remind me that they’re not followers on Instagram. I’m also able to switch off completely when I’m with my friends (my high school sweethearts, as I call them). As for my best friend, she’s like my journal. She’s in a completely different industry and is great at helping me get into a really reflective space. INSTAGRAM // @twiggymoli
S H O P T H E LO OK F ROM A F R I C A’S B I G G E ST O N LIN E FA S H I ON STOR E , ZA N D O. CO. ZA
FACEBOOK // @SleeplessinSoweto WEBSITE // www.sleeplessinsoweto.co.za
*Valid 01/01/18 to 01/07/18. Valid on items on sale. R300 minimum purchase value. Cannot be accumulated with another discount code. Can only be used once per customer.
P HOTO GRAP HE R // Nick van der Touw STYL IN G AN D MAKE UP // Kelly Taylor DRE SSE D BY // www.zando.co.za
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We Love “You find peace not by rearranging the circumstances of your life, but by realising who you are at the deepest level.” Eckhart Tolle
TIME TO SHIFT Did you know that over 90% of the information picked up by your five senses is filtered out before it reaches your higher conscious brain? While the primary biological function of this is to prevent sensory overload, the filtering process is dependent on your past conditioning, beliefs and expectations. What you expect to see is often what you end up seeing – your subconscious attitudes and past experiences colour your perception of reality. A Course in Miracles defines a miracle as a shift in perception. Sometimes the only thing we can choose in a situation is our attitude towards it. Stepping out of the mind-made matrix and into the pure power of the present is a sure way to transcend limiting beliefs and embrace life as it reveals itself in each moment. Spiritual coach John Homewood runs self-realisation retreats called Awakening Shift Experience. Here, he guides participants through the gentle process of changing their minds about themselves and the world. He teaches people how to challenge the non-acceptance that fuels the ego and journey back to a place they often never even realised they had left. For more info or to book your space at the next Awakening Shift Experience, visit www. johnhomewood.net.
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CAPE TOWN’S TASTE OF THAI WELLNESS In the heart of Green Point is a beautiful Thai-inspired heritage spa inspired by ancient wellness rituals and a passion for offering five-star treatments to discerning modern guests. Surrounded by chic restaurants, art galleries, boutiques and French-style sidewalk cafes, Mai Thai Wellness Spa has guests raving about both the service excellence and therapeutic value of the treatments. The best of Thailand is brought to Africa in this surprising little slice of paradise, where South African hospitality meets Thai tradition and a superb spa offering. Think expertly performed Thai massages, cutting-edge European-inspired facials, luxury mani/pedis and packages tailored for everything from detoxification and muscle tension to jet lag and burnout. Add to this a boutique retail offering boasting some of Thailand’s finest natural and organic wellness creations and you’ve got an inner city sanctum that’ll leave you feeling as if you’ve spent a week or two on a Thai island. We love the rich fabrics, handpicked statement pieces and exotic scents of the spa’s authentic interior, the range of delicious organic teas and – of course – the otherworldly experience of their signature 90-minute massage. Visit www.maithaiwellness.com for more.
FOR THE LOVE OF COOKING An interactive food demo kitchen in a gorgeous home in Fresnaye, Cape Town, Ginger & Lime is the perfect place to explore your culinary genius in a relaxed and enjoyable way. While the venue hosts everything from Mediterranean and Thai to braai and basics experiences, we were drawn to a plant-based cooking workshop by private chef and health guru Arabella Parkinson. From passion fruit smoothie bowls and colourful rainbow wraps to salad jars, vegan curry and raw cacao truffles, Arabella’s plant-powered recipes are as delicious as they are nutritious. Her food philosophy is based on Ayurvedic principles, and encourages people to empower themselves to eat locally and seasonally in the most delightfully colourful way. For more on Arabella visit www. privatechefct.squarespace.com, or check out the lineup of similarly inspiring demonstrations at www.gingerandlime.co.za.
WE’RE WATCHING… GREEN ROAD Bumping into Janet Gracie at Green Road in Wilderness Sedgefield - was such a treat. She’s one of those fiery passionate people hugely motivated towards supporting farmers and consumers connect in a ‘real food’ journey underpinned by a movement called Green Road.
KATE AITKEN’S GUTSY APPROACH Wellness coach Kate Aitken has a refreshing holistic approach and gets up close and personal with her clients motivating their wellness goals. By determining innate personality traits, through an analysis of individual habits and inclinations, she helps individuals find their key values and works with them to design a programme they feel they can easily buy into. So if you’re a grazer or a gastronome, you struggle with impulse control or your life is stressed to the max Kate helps facilitate lifestyle shifts and daily habits towards living with high vitality. Tailor-made programmes might include a morning meditation, a breathing routine, some new recipes, a shopping list, exciting ingredients or some superfood savvy. Whatever it takes, you’ll get the tools you need to overhaul your wellness goals. Kate’s 3 tips to inspire a wellness lifestyle are: *1. Deep breathing- besides the relaxation benefits, deep breathing is a form of detoxification. By breathing in oxygen and breathing out carbon dioxide our bodies release ‘waste products’ and left-over toxic debris. This process supports cell rejuvenation and repair. Oxygen is our number one nutrient. *2. Hydrate - by drinking pure water with added salts and minerals we support optimal cell hydration. This means the body can get on with ‘house keeping’ and carry out vital functions. A flowing body of water is a healthy one, a stagnant one accumulates waste and toxicity. *3. Eat real foods - foods as close to their natural state as possible, ethical foods preferably sourced locally, foods free from hormones, additives and preservatives. Kate works countrywide on Skype or in person in Cape Town. Find her on Holistica or call her on 083 955 8245. @wellrooted
GREEN & VEGAN Two food lovers, Karin and Patrick Fletcher open their Green Point home to a pop up vegan dining adventure every fortnight and serve a multi-course meal to visitors, locals, strangers and friends. Simply because they absolutely love preparing incredible food and sharing it with others. Hosting pop-up home-based restaurants is a trend catching on worldwide. Sites like Feastly in the U.S and EatWith in Israel allow people to make reservations in homes across the globe. Some people charge, some barter, some do it to meet new people and others to supplement their income. Patrick and Karen adopted veganism after being on a dairy farm in the Netherlands and witnessing the cruel practices used in animal agriculture. After a number of raw food courses including Matthew Kenney's Plantlab, Deborah Durrant's Feast and Taste, they’re now in the middle of Rouxbe on-line Plant Based Pro Certification Course. Sharing their knowledge, expertise and pure food sourcing means guests get a plant-based meal that’s GMO free and organic (where possible) without any nasties. Guests can expect a starter, main, dessert and vegan cheeze platter. Whether vegan or not Courgette Ravioli, Lyonnaise Lentil Salad, Lavender Chocolate Truffles and other delectable treats are appealing to everyone. Find Green & Vegan on facebook, or email: email@example.com or call 021 439 7761 or 083 293 5501
“Real Food is a food system - from seed to plate that fundamentally respects human dignity and health, animal welfare, social justice and environmental sustainability.” Having done almost everything related to food, farming, production, distribution Janet has a clear idea of all the aspects involved on every level. Green Road has 3 basic principles: The first is to connect farmers directly with consumers to minimise product waste through a replenishment system – simply put, farmers produce food that is actually needed by consumers. This means no waste. The second is to directly benefit farmers by giving them a larger share of the income from their produce through a new economic model. This model means there is more money to invest in better production methods. The third is for Green Road to empower farmers and consumers through a PGS (participatory guarantee system). Simply put this is an assurance system of organic produce that highlights transparency and traceability concerns in the production process. In conclusion, the farmer takes responsibility for the health of the consumers and the consumer takes responsibility for the livelihood of the farmers. Through direct trade via an open supply chain, farmer development, participatory guarantee systems and a common economy, consumers take responsibility for healthy soils, plants, animals and people. More information on the Green Road Project can be found on www.greenroad.co.za or by phoning 021 007 1800
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KNOW YOUR FOOD LABEL by Kirsten Alexander
If reading labels and ingredient lists seem confusing, this guide will help decode things like serving sizes, NRV’s, nutrition claims and truths about fat and sugar content.
D I D YO U K N OW ? Serving sizes can vary from brand to brand, so if you’re comparing two packages, it’s important to check. One manufacturer may count six grams as a serving, while the other only counts four.
PER PORTION OR PER GRAM Information is sometimes stated per portion, rather than for the entire ingredient. Double checking is key. If you’re buying a 500gm pack, but the serving size indicated is 100gm, you might think the values are lower than they really are.
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Food labels are supposed to help you understand what’s in packaged foods. By law, the label must include the energy content in kilocalories (kcal) and kilojoules (kJ), fats, saturated fats, carbohydrates, sugar, protein, and salt per 100 gram (g) or millilitre (ml). Yet often the way they’re written is confusing. Nutritional claims and packaging can also be misleading. When you’re rushing through your grocery shop, and you’re looking for low sodium, do you bother to look if low sodium also means higher sugar? Nutritional information is sometimes spread between the back and front of the item, so be sure to look in both places to get the full picture. If there is a nutritional claim stated on the label, then the relevant content, like vitamins and minerals, must also be included. Be very aware of the packaging, it may have all the design elements of a totally natural, wholesome product until you read the actual ingredients.
Be aware of misleading labels, a label with the words ‘all natural’ may contain preservatives, be injected with sodium, or have high fructose corn syrup. Check the ingredients more closely to be sure of what you are buying.
LEGISLATION In 2010, food labelling in South Africa changed somewhat. Certain words were banned, such as ‘rich in’, ‘excellent source of’, ‘enriched with X’, ‘added Y’ and ‘contains Z’. Now, percentages must be added to the label, for example, ‘contains X% fat’. Here’s a list of what must be outlined on every food or beverage label:
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Name, trade name or description; Name and complete address of manufacturer/packer, importer, country of origin of the imported food; Net weight, number or volume of contents in metric units; Distinctive batch, lot or code number; Month and year of manufacture and packaging; Month and year by which the product is best consumed; Information about pharmaceutical and industrial products must be in English; If food products have been genetically modified (GM) this must be indicated in the label.
THE REAL MEANING First, we look at some of the claims that are made on your food label and understand what’s truly behind those claims: *Low Fat - Foods can only be labelled as “Low fat” if they contain no more than 3 g of total fat per 100g (solids) or 1.5g of total fat per 100 ml (liquids) *Low in Saturated Fat - This means it contains not more than 1.5 g per 100 g (solids) or 0.75 g per 100 ml (liquids) and not more than 10% of the energy content. *Fat Free - to be true, the product needs to contain less than 0.5gm of fat per serving. So, if you’re on a low-fat diet, this might seem like a good choice. But, note that there is often extra sugar or starch added to make the product tasty. Fat free products also aren’t as nutritionally satisfying, so you may tend to overeat. Remember that ‘reduced fat’ doesn’t mean fat free – it generally relates to around a 25% reduction in fat of the original product. *0 Grams Trans Fat - this contains less than 0.5gm of trans fat. This is good because trans fats are known to assist in raising bad LDL cholesterol and lowering good HDL cholesterol. But, trans fats are sometimes replaced with unhealthy saturated fats, like palm oil. So, if your label says it’s low in trans fats, keep reading to see if other nasties are included. Definitely avoid any product with the words hydrogenated or partially-hydrogenated. *Light - this could refer to lower sodium or fat levels. Keep in mind, though, that sugar is often higher in these products. Low-Sodium: this should contain 140mg or less per serving. Choose food with less sodium than calories. *No Antibiotics - This is specifically for meat and poultry. If it’s labeled * organic, then that will also mean there are no antibiotics in the food. *No Hormones - You’ll typically find this on beef and dairy products. Hormones are often used to make animals gain weight faster or increase milk production. Once again, organic products are also hormone free. *Gluten-Free - You’ll certainly want to look out for this if you are gluten intolerant. Do be aware also that ‘wheat-free’ doesn’t mean gluten free. Barley, malt, malt syrup, rye, malt extract or malt vinegar all contain gluten. *Sugar-Free - This means the product contains less than 0.5gm of sugar per serving. But, sugar free doesn’t always mean low calorie because added starch can increase the calorie count. Additionally, artificial sweeteners could be used to replace the sugar.
CHOOSE RIGHT Here’s a typical food label; showing you what to look out for.
Amount per serving note that this is only for each serving of 113g. If you eat the entire package of product, you’ll need to times the amounts by 4 (calories then would be 1,120).
Serving size this means the amount of food for which the nutritional information is shown. This doesn’t always correlate with the total amount of food in a package. This example shows a serving size of 113g, but four servings. That means the total amount of product in the package is 452g.
Calories defined as a unit of energy, calories are also referred to as kilojoules. Both a kilocalorie and a kilojoule are a measure or unit of energy. If you say that a food contains 100 kcal or 420 kilojoules, it refers to when the food is completely metabolised, 100 non-metric units or 420 metric units of energy will be released for use by the body.
%NRV (Nutrient Reference Values) if it’s less than 5% it’s low in that nutrient, if 20% and more, then it’s high in that nutrient. Saturated fat most animal fats are saturated. The fats of plants and fish are generally unsaturated. Its best to avoid saturated fat.
Calories from fat this is a tricky conversion, but an important one. To get the percentage of calories from fat, divide the ‘calories from fat’ by the ‘total calories’ and times by 100. In this instance, the percentage of calories from fat is 46.4%.
Trans fat avoid this as far as possible, it’s unhealthy and created through the chemical process of hydrogenation of oils. Cholesterol while your body produces cholesterol for the production of bile and is used to make Vitamin D and certain hormones such as estrogen and testosterone, it’s not necessary to get more from your food. If you do, try for less than 300mg per day. Sodium this is best avoided – high sodium is associated with high blood pressure and heart disease. The recommended amount of sodium per day for an adult is a mere 0.9-2.3grams (900 – 2300mg)
REA D IT B EFO R E Y OU E A T I T If shopping for healthy bread and crackers, look for the words whole grain or 100% whole wheat. It’s not enough if it says multigrain or made with whole grain. Whole grains, (which include popcorn, brown rice, and oatmeal), have more fibre and nutrients than refined grains, a process that strips away the healthiest portions of the grain. Some darker coloured breads or crackers have caramel colouring and are no healthier than highly refined white breads.
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Carbohydrates the two main forms of carbohydrates are sugars and starches. Your body breaks carbohydrates down into sugar glucose; as your levels of glucose rise, your body begins to produce insulin, which moves sugar from your blood to your cells to be used as an energy source. Dietary fibre this is an essential part of your diet and can be either insoluble or soluble. If a product you’re buying has a health claim regarding fibre, then the type of dietary fibre should also be listed. Sugars each gram of sugar provides 4 calories. Although sugars occur naturally in a lot of food, try to avoid high amounts of sugar and definitely avoid food that contains ‘added sugar’.
Protein there are 20 different amino acids that can be combined to make every type of protein in the body. These amino acids are in two categories – essential and non-essential. Non-essential amino acids can be made by the body from essential amino acids consumed through food. Protein is important for growth and development, and is also one of three macronutrients in food that provide calories, or “energy” for the body. Each gram of protein provides 4 calories Vitamins Not all vitamins contained in a product need to be listed. However, if vitamins are added, they must be included on the nutrient list. The reason vitamins are added is often because the processing of the ingredient (such as cereals) reduces the vitamin content, so manufacturers add it back after processing.
D I D YO U K N OW ? The NRV is based on a 2,000-calorie diet. If you’re consuming less than that per day, then you’ll need to carefully check your food labels and do some maths or you may be consuming more of some nutrients than you should be.
Some vitamins are less stable than others and processing or cooking can remove them from food. Here’s a table on what affects which vitamin. NUTRIENT
Vitamin D X Vitamin E
Riboflavin X Vitamin B6
Biotin X Pantothenic acid
H OW S O M E F O O D P RO C E S S E S A FF E C T N U T R I E N T CO N T E N T Where air, heat and water can destroy the effect of some vitamins, certain vitamins need to be taken with fat to increase their absorption by the body.
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Milling: Cereals are often ground to remove the husks, which contain most of the plant’s dietary fibre, B-group vitamins, phytochemicals and some minerals. Blanching: Food is usually heated very quickly with steam or water before it is canned or frozen. Water-soluble vitamins, including vitamin C and B-complex, are sensitive and easily destroyed by blanching. Canning: To extend the shelf life and kill any dangerous micro-organisms canned food is heated inside the can. Water soluble vitamins are highly sensitive to temperature. Freezing: The nutrient value of a food is retained when it is frozen – the only nutrient losses occur before the food is frozen and after it’s thawed and cooled.
CALCULATE Navigating the grocery aisle and keeping your choices healthy seems to come down to your ability to do maths. While teachers may applaud this because they’ll finally have proof that students will need their lessons in daily life, it can slow down your shopping trip. Simply be aware of the nutrients you need and what they mean, as well as how percentages affect your overall lifestyle. Mindfulness and practise will help you make the right choices without the need for a calculator and memorised equations.
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What’s a girl to do after growing up in a bakery, developing a deep love of all things chocolate and then deciding to pursue a healthy way of life? Ditch the sugar- and dairy-filled mass-produced chocolate for raw cacao and become a happy AND healthy chocoholic, of course!
E D I T OR ’S P I C K My favourite is the new Longevity Coffee bar with organic, fair trade, freshly roasted superfood coffee beans, it has perfect crunch, it’s phenomenally tasty and does everything you’d expect chocolate to do. Yum.
his is the journey of Soaring Free Superfoods Co-Founder Beryn Daniel, and one that has blessed us all thanks to the delicious guilt-free organic raw superfood chocolates she and her husband Peter now lovingly create. Beryn’s own discovery of the rich chocolatey taste of raw cacao nibs enhanced with other superfoods like goji berries, maca and matcha has given rise to Soaring Free’s sensational range of artisanal chocolate bars. Produced using 100% organic, heirloom raw cacao that’s cold-pressed from bean to bar and enhanced with additional superfoods for increased nutritional potency, they offer healthy indulgence at its best. While raw chocolate is packed with antioxidants, good brain chemicals and heart-supporting magnesium, iron and manganese, conventional chocolate uses beans that are roasted in a high-heat process that destroys up to 90% of the nutrients. The Soaring Free bars are raw tempered below 47°C, keeping all the nutritional benefits intact. They’re also organic, dairy-free, and sweetened only with low GI natural coconut sugar. With everything from Original, Unsweetened and Dark & Decadent to Goji Berry Crunch, Maca Xpresso, Matcha Mint, Omega Ginger and Longevity Coffee, there’s something for every mood and palate.
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GUILT-FREE HEALTHY INDULGENCE
ORGANIC RAW SUPERFOOD CHOCOLATES INTRODUCING 3 NEW SENSATIONAL CHOCOLATE BARS MATCHA MINT
Matcha is chlorophyll-rich powdered green tea. It has an impressive nutritional profile and is high in antioxidants, vitamins and minerals. It stimulates alpha brain waves, creating a relaxed yet alert mental state, supporting cognitive function and focus. Combined with raw cacao, which is also known to support good brain function, and flavoured with organic mint essential oil, this chocolate bar is a delicious and decadent brain-power-food!
Hemp and chia seeds both contain high levels of absorbable and digestible protein. They are also rich in Omega-3 essential fatty acids, important for brain health. Along with cacao, which also supports healthy neurochemistry, this combination of superfoods flavoured with organic ginger essential oil is another mega-brain-wave food!
Longevity Coffee® creates the world’s lowest acid, organic, fair trade, mycotoxin-free, freshly-roasted superfood coffee beans. Longevity Coffee® is made from delicious aromatic Arabica beans, and is processed with a proprietary roasting method to create the lowest chlorogenic acid coffee found anywhere! Why is this important? It is now understood that chlorogenic acid is the true source of the adverse health effects of coffee! Longevity coffee® is therefore the ONLY coffee we would consider blending into our heirloom, raw cacao. We’ve crushed the Longevity Coffee® beans and blended them into our raw chocolate to create a sensational coffee crunch chocolate bar that we are sure any coffee fan is going to LOVE!
EXQUISITE CHOCOLATE GIFT BOX
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.
SOARING FREE SUPERFOODS
Life is like a box of chocolates! There’s no better ‘box-of-chocolates’ Christmas gift than this one. 6 Organic raw superfood chocolates exquisitely presented LICI Earth-friendly biodegradable and recyclable packaging throughout DE O
VO RS U
MEET THE SUPPLIER
Cape Organics started in 2000, with the desire to champion the organic growers of South Africa. Since then, the demand for organic fruit and vegetables has been through its ups and downs, yet our dream of making local, naturally grown fresh produce more accessible has never disappeared. Today, more and more people are choosing to live an organic lifestyle and we’ve highlighted a few reasons why we believe this is the best choice one can make. WHY SHO UL D WE E AT O RGAN IC ?
"Today more than ever, our choices matter. Cape Organics believes that knowing the story behind the food you buy and eat is key to making conscious informed choices. "
D I D YO U K N OW ? Organic food is supportive of the earth. It’s been around for thousands of years and offers a sustainable future. In contrast, modern agricultural practices that use destructive herbicides, pesticides, fungicides, and fertilisers result in drastic environmental damage in vast areas worldwide.
KN OW THE STO RY BE HIN D YO UR F O O D To know the story behind our food, we work closely with our growers. There aren’t many people who farm organically in South Africa, but we want that to change, and that’s why we work cooperatively with small, organic growers to champion locally grown, organic fruits and vegetables. All the fresh produce in the Cape Organics range comes straight from these farms and onto the shelves of Wellness Warehouse, often within 24 hours! We know exactly where it comes from, who has grown it, and importantly how they’ve grown it – we look forward to sharing their stories with you. TO HE L P O UR E N VIRO N ME N T It takes a lot of hard work and commitment to farm organically. Organic fruits and vegetables are grown in rich, healthy soil that hasn’t been depleted through the use of harsh chemicals, pesticides and fertilisers. We believe this is where the organic wellness journey begins. In making the choice to farm organically, our soils feel the benefits immediately. Healthy soils mean healthy ecosystems and the environments we farm in, the wildlife and animals, all flourish too. IT TASTE S BE TTE R When people eat organic fruit and vegetables, they really can taste the difference and many people choose to eat organic purely because of taste alone.
Cape Organics is stocked exclusively at Wellness Warehouse and can be found in the following Cape Town branches: Lifestyle Centre Kloof street, Gardens; Cavendish shopping centre, Claremont; V & A Waterfront; and Table Bay shopping centre. Our plan is to have organic produce available in all our stores so keep watching. In the meantime, visit one of the above Wellness Warehouse stores to pick up some fresh organic produce from Cape Organics.
IT CO N TAIN S MO RE AN TIOX IDAN TS We all know that foods rich in antioxidants are good for us, there is strong evidence to suggest they protect against cancers, diabetes and neurodegenerative diseases. But, is there a link between organic food and antioxidant levels? The answer is yes. A landmark scientific paper in the British Journal of Nutrition has found that organic food has up to 70% higher concentrations of plant antioxidants than conventionally produced food*. This means that organic crop consumption is like eating one or two extra portions of fruit and vegetables each day. * https://news.wsu.edu/2014/07/11/major-studydocuments-benefits-of-organic-farming/#.U8AkH41dXA3
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CORN & CASHEW BREAD There’s something grounding and satisfying about bread. Eating a healthy, free-from gluten version with non-gmo ingredients will keep your digestive powers intact. This recipe from Patrick Holford’s latest has a high nut content to increase protein content and keep the glycemic index low. This means feeling satisfied for longer. Eat it with hummus, avo, raw nut peanut butter or whatever you fancy.
Free from gluten SERVES 12 :
This recipe comes from Patrick Holford’s latest cookbook Delicious, Healthy, Sugar-Free, written in collaboration with Fiona McDonald Joyce. Visit www.holforddirect.co.za for more recipes and guidance.
INGREDIENTS *150g fine corn meal or polenta *150g raw, unsalted ground cashew nuts *1 tbsp Mediteranean mixed dried herbs or Italian seasoning *4 tsp baking powder (gluten-free if necessary) *225ml milk or unsweetened non-dairy milk likes oat or rice milk. *3 medium free-range or organic eggs *5 Tbsp mild or medium olive oil (not extra virgin) METHOD 1. Preheat the oven to 200°C or gas mark 6. Choose a baking tray of about 20cm x 30cm and line it with baking paper. 2. Place the corn meal, ground cashews, herbs and salt in a mixing bowl and sieve the baking powder on top. Mix thoroughly. 3. Stir the milk, eggs and oil together in a bowl or jug and pour into the dry ingredients, stirring to form a loose dough. 4. Pour onto the pepared baking tray and bake for 25 minutes, until golden on top and firm to the touch. Cool on a wire rack, cut into squares and store in an airtight container.
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YOUR GUIDE TO GOING VEGAN by Lara Potgieter
Vegan: because going to bed each night knowing I havenâ€™t participated in the suffering of any beings makes my soul shine.
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D I D YO U K N OW ? A vegan diet generally means less saturated fat, no animal hormones and cholesterol and more fresh fruit and vegetables. Eating this way can reduce the risk of cancer, diabetes, obesity and heart disease.
“With benefits as significant and far-ranging as reducing animal suffering and our environmental footprint to reversing chronic disease, it’s not surprising many South Africans are embracing veganism - or at least trying to cut back on meat, eggs and dairy.” - Donovan Will, SA Vegan Society Director
eganism has become a runaway trend, and is showing an increased following globally. We see this from the amount of vegan restaurants opening up, not only in cities like London, New York, Amsterdam and Tel Aviv but countries like Australia, Canada and locally in South Africa too. Millenials especially, are forming tribal food cultures built around shared values. Social media posts boasting vegan food are trumping many of the other food trends. It’s loud and clear: the health impact of eating meat and dairy is growing. This, coupled with consumer sensibility for ethically produced and environmentally sustainable food is to thank for the landslide movement. Leading trends analyst, Food Navigator shows that 13% of consumers associate vegan products with cleaner ingredients; 12% with weight loss; 11% with environmental responsibility and 8% with social responsibility. Then a substantial call for vegan food comes from meat eaters who are cutting back on their meat intake. Veganism is essentially a philosophy and way of living that seeks to exclude animal products from food and also lifestyle – which means no animal derived clothing and personal care products. Things like leather shoes and even honey used in cosmetics would be a no go. But what do vegans eat? Without meat, fish, chicken, dairy, honey and other things animal derived, is there anything left? The truth is most people are surprised by how delicious vegan food is. Admittedly mixing, grinding, dehydrating and blending equipment makes things easier but it’s not essential. We’re not just talking tofu and sprouts but a delectable array of flavour combinations that once you know how, are so easy to put together. Admittedly Paul McCartney’s favourite vegan dish is spinach enchiladas and they do have tofu in them but tofu that’s made into a vegan equivalent of ‘sour cream’ using maple syrup and lemon. Vegan food is extremely creative with a wonderful emphasis on taste. Think black bean soup with sunflower shoots; pizza made with nut cheese, capers, roast veg and pesto; beetroot or chickpea hummus on quinoa with grated carrots. Vegetables are blended into sauces, pestos, soups and bakes. Nut milks are made into creamy mouthwatering sauces. And for the sweet tooth all manner of combo’s including blended avo with raw cacao and coconut sugar; bananas with nut milk, sesame seeds, vanilla; soaked dates with superfood powders and fruit and nuts. Sharing food inspiration on social media has fuelled the movement with recipe swapping a social currency.
why vegan? The majority of people choose to go vegan for one or more of three reasons: health, ethics and environmental sustainability. We take an in depth look at some of these reasons.
1 . H E A LT H
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Meat and dairy products contain a large amount of the saturated fats that can contribute to cardiovascular health challenges. Farmed animals and fish are fed a variety of drugs to fatten them faster and keep them alive in conditions that would otherwise kill them. These drugs enter the human food chain either through direct consumption or our waterways. Plant-based foods provide phytochemicals – biologically active compounds that help prevent and heal the body from cancer, boost protective enzymes and work with antioxidants in the body. Vegans tend to eat more nuts, seeds and dark leafy greens - all excellent sources of magnesium, which can help increase energy, calm nerves, improve digestion, relieve muscle aches and spasms, and more. A vegan diet is mostly higher in fibre than a diet where plants aren’t the primary source of nutrition. Vegans mostly eat diets rich in whole grains, which are beneficial in lowering high blood pressure. Several population studies show that a diet without meat leads to a lower average Body Mass Index (BMI), usually an indicator of a healthy weight. A diet high in grains, nuts and dark leafy greens is full of vitamin E, which has benefits for heart, skin, eyes and brain health. Countries where women eat very little meat and animal products have a lower incidence of breast cancer than those in which they eat more animal products. Several studies show that those following a vegan or vegetarian lifestyle live an average of three to six years longer than those who do not.
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Most agree that animals are sentient - they are living, feeling beings that experience pleasure and pain. Almost all ‘use’ of animals for food, clothing, vivisection and entertainment includes the suffering or killing of animals. Over 150 billion land animals are slaughtered each year for human consumption. If we add the 2.8 trillion fish, marine animals, and even bees and silkworms, this figure goes into the multiple trillions. It’s estimated that each vegan saves over 100 animals a year. On today’s factory farms, animals can be kept in cramped, cruel and oppressive conditions. Many will never be permitted to raise families or do anything else that’s natural and important to them. Some won’t even get to feel the warmth of the sun on their backs or breathe fresh air until the day they’re sent off for slaughter.
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Raising animals for food produces more greenhouse gas emissions than all cars, planes and other forms of transportation combined. Raising animals for food (including land used for grazing and growing feed crops) uses no less than 30% of the earth’s total land mass. Nearly 80% of land deforested in the Amazon is used as cattle pasture. The amount of water needed to produce a kilo of beef is estimated at between 13,000 and 100,000 litres. The water required for a kilo of wheat is between 1,000 and 2,000 litres. Pollution of our waterways is caused by animal waste, antibiotics and hormones entering the water cycle alongside chemicals from tanneries, fertilisers and pesticides from feed crops.
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TOP TIPS If you’re moved and motivated to ditch animal products in your diet and lifestyle, you may be wondering where to start. Many attempt a quick and sometimes unhealthy transition into a vegan lifestyle, only to abandon all efforts a few weeks or months later. The good news is that there is a healthy way to make the change. Here are some of our top tips for taking the plunge: TRANSITION GRADUALLY Research shows that the more gradually people transition to a vegan lifestyle, the more likely they are to stick to it. If you eat a diet rich in meat, eggs and dairy, you may want to take a few weeks or months to go fully animal product-free. It can be helpful to make one significant dietary change a week. For example, you could cut out red meat in the first week, chicken the next, and so on. FIND YOUR TRIBE A common lifestyle or ethical framework is a catalyst for new friendships and social circles. Surround yourself with those on a similar path by attending vegan events, restaurants and cooking classes. Being the only vegan in a social situation is a stumbling block for newcomers to the lifestyle. MASTER A FEW GREAT RECIPES Equip yourself with an arsenal of delicious and nutritious vegan recipes so you are ready to prepare a meal for yourself or your family and friends. FOCUS ON NUTRITION Some people who switch to a vegan diet report feeling tired or experiencing some mental fogginess. That’s usually because they haven’t got the food preparation and meal balancing right yet. There are also those who start filling up on refined carbohydrates and struggle with the resulting weight gain. A vegan diet can be very healthy, but until you get it right you may want to focus on some key points: *Keep your mood high by supplementing with vitamin B12, vitamin D, iodine and DHA (the long-chain omega-3 fat) until you know you are getting everything you need from your new diet. *Eat legumes like chick peas, kidney beans, peas, peanuts, lentils, sugar snap peas, these will help meet your daily protein needs. *Enhance iron absorption - iron deficiency anemia is common among people following exclusion diets. When vegans develop it, it can be tempting to blame the veganism and turn to red meat. Prevent anemia with whole grains, legumes and good sources of vitamin C (citrus fruit, strawberries, peppers, broccoli, leafy greens, cauliflower and cabbage). Vitamin C dramatically improves iron absorption. *Opt for Low GI Carbs - while most whole plant foods are good for you, low glycemic one’s will prevent blood sugar fluctuations. For example, choose sweet potatoes over white potatoes; breads made with whole grains over grains ground into flour (like essene bread); and oats, barley and quinoa instead of rice.
TRY THIS We love the pasta look alike from Happy Earth People made from nothing but red lentils. This red lentil fusilli has up to 24 grams of protein and plenty of fibre. Plant protein from legumes provides steady long-lasting energy. Red lentils are rich in fibre and complex carbohydrates, they’re also relatively low on the glycemic index and totally gluten free. It tastes like pasta except it’s really good for you and your family.
3 VEGAN RECIPES Local plant-powered influencer @ctveganista gives us three yummy vegan recipes to get started.
breakfast VEGAN OMEGA-3 BLUEBERRY SMOOTHIE
SOUTH AFRICAN VEGAN RESOURCES SA Vegan Society www.vegansociety.org.za Green Monday SA www.greenmonday.co.za Vegilicious www.vegilicious.co.za Beauty Without Cruelty www.bwcsa.co.za The Fry Family Food Co www.fryfamilyfood.com/za/
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Serves 2 INGREDIENTS *1/2 cup flax seeds *1/2 cup walnuts *1/2 cup tofu *2 cups frozen berries *2 cups almond milk *3 Tbsp agave METHOD 1. Add the flax seeds and walnuts to a blender. Blend into a very fine powder. 2. Add the tofu, berries, agave and almond milk and blend until combined. 3. Top with frozen berries and serve immediately.
lunch KALE & BEETROOT SALAD WITH CARAMELIZED ALMONDS Serves 2 INGREDIENTS *5 – 6 small beetroots *70 g curly kale *1 corn on the cob *½ cup raw, unsalted almonds *1 tsp olive oil *1 tsp lemon Juice *Maple syrup *Salt & pepper METHOD 1. Cook the beetroots and set aside to cool (you can pop them into the refrigerator). 2. Once cooled, peel the beetroots and cut them into squares. Set aside until later. 3. Wash the kale in cold, salted water and pat dry with a kitchen cloth. Tear the leaves off the stalks and discard the stalks. Tear the leaves into smaller pieces and place in a mixing bow 4. Add the extra virgin olive oil, splash of lemon juice and salt and pepper to the kale. 5. Mix the ingredients with your hands and massage the kale leaves with the other ingredients for a minute or two. This will help the flavours absorb into the bitter kale. Set aside until later. 6. Roast the almonds in a non-stick pan for a few seconds (without any oil). 7. Add a squirt of maple syrup to the toasted almonds and use a spatula to cover the almonds in the syrup. 8. Remove the maple-covered almonds from the pan and place on a baking sheet (the glossy side of the baking sheet should face up). 9. Separate the almonds so that they won’t stick to each other when they harden. 10. When the almonds have hardened, chop them into small pieces and set aside. 11. Remove the corn from the cob with a knife and set aside. 12. Add the beetroot squares, chopped maple-covered almonds and corn kernels to the kale in the mixing bowl and mix thoroughly. 13. Serve the salad cold with a few coated almonds as garnish on top.
dinner RAW VEGAN ZUCCHINI SPAGHETTI WITH CREAMY AVOCADO SAUCE Serves 2 INGREDIENTS *8 – 10 zucchinis *½ cup baby spinach *½ cup basil *1 avocado *cup raw cashew nuts *cloves garlic *1 - 2 Tbsp lemon juice *3 - 4 Tbsp extra virgin olive oil *cup water *Salt & pepper to taste METHOD 1. Wash and spiralise your zucchinis and set aside in a mixing bowl (if you don’t have a spiraliser, cut the zucchini into julienne strips). 2. Add the remaining ingredients to your food processor and blend until smooth and thick (add the water in bit by bit to get the consistency you prefer). 3. Mix the sauce through the zucchini spaghetti. 4. Serve with cherry tomatoes and garnish with crushed cashew nut sprinkles.
HEALING WITH HEMP
There are so many names and claims associated with Cannabis, it gets a little confusing trying to understand the difference between hemp, Marijuana, CBD, and the types of extraction and dosage. We thought it was high time we explain which part of the plant is healing, which part you can use to make clothing and which part makes you high. I called on Anthony Cohen from Elixinol to explain what the hype is all about, to clarify why we should be taking it and how. And the question everyone wants to know: does it really have the healing qualities everyone attributes it with? The first thing to be aware of, explained Anthony, is that we all have a connection to plants. Humans have been involved for thousands of years in a vast ‘clinical trial’ with medicinal plants. Most of our healing innovation comes from plants and in times when people were more connected with the plant world they were also aware of and connected to their specific healing qualities. Cannabis has been around since the age of the dinosaur. Every plant has evolved with our natural surroundings and Anthony stresses, “Humans evolved as part of this world and are not separate. These plants are there to heal us and supplement our beings.” What’s remarkable about our connection to the plant cannabis is that our bodies have an endocannabinoid system (ECS) which has receptors designed to receive cannabinoids from the plant in a healing relationship. The ECS is a biological system consisting of neurotransmitters that bind to cannabinoid receptors in the brain and nervous system. This system regulates body and brain processes some of which are appetite, pain sensation, mood and memory. The ECS has been referred to as the master controller of the body, controlling the immune system, neurological system, pain and inflammation. It also combats stress. Having this system suggests we are designed to receive cannabinoids. In fact it only gets activated by cannabinoids, and when the body receives cannabinoids it has the positive effect of restoring the body back to its optimal state. So banning the source of our cannabinoids and eradicating it from the food chain surely makes us deficient? Well, some researchers believe many of our modern diseases stem from cannabinoid deficiency and that’s why there’s such a resurgence of interest in using cannabis as a food supplement and medicinally.
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AB O UT THAT HIGH Most people associate cannabis with getting high and yes, there is a cannabinoid called THC that has that effect. THC is only one of 144 cannabinoids that creates the high. Many of the strands of cannabis sold on the market for the purpose of getting high have been specially bred to increase the THC levels. This is not the type of plant used for the therapeutic variety. AB O UT THE BE N E F ITS Hemp has so many cited benefits, from general wellbeing to calming, increasing focus, balancing attention deficit, helping athletes with muscle recovery. It’s been used to help stroke victims, neurological conditions, reduce inflammation, with cancer recovery, pain relief and more. We have endocannabinoid receptors in every organ and throughout the body. When there is an injury a plethora of endocannabinoid receptors are activated looking for cannabinoids. When they get the cannabinoids they’re looking for the cells are nourished and broadcast the information to the rest of the body. Anthony recommends taking it daily as a wellbeing supplement and if required to combat a disease, then to take it in higher doses. For more information about the healing effects of cannabinoids contact Anthony Cohen on Anthony@elixinol.co.za or log onto www.elixinol.co.za
AB O UT THE Q UAL ITY It’s important to be aware of the origin and type of plant. If there is too high a level of THC in relation to CBD then it doesn’t have the right profile. What happens in this instance is that both fight for the receptor. In a balanced plant the beneficial parts work in a synergistic way, something called the entourage effect. This simply means the effect of the whole is more than the effect of all the isolated parts. Synthetic CBD is also on the market but it doesn’t have the entourage effect and in many instances has been reported to be dangerous. AB O UT THE E X TRAC TIO N Cold pressing the oil from the seeds results in an omega rich oil and a minute level of CBD more commonly in hemp oil used in cooking and salads etc. Getting a therapeutic dose of CBD with a full range extract is successfully done with a carbon dioxide extraction. There are many different methods of extraction some using butane, some alcohol or isolates although isolate extracts are said to be 1/30th as effective as a full plant extract. According to leading scientists the best extraction is from CO2, and it’s a process that doesn’t leave any heavy metal extracts in the mix. AB O UT THAT L ABE L Something to note when choosing a good source of CBD is to carefully gauge the percentage of active CBD included. On the label it may say 24% CBD and that doesn’t necessarily mean that there is 24% CBD included in the product. It simply means that at some point in the process 10% of something was CBD. People are often misled by this information. Rather look at the label to see how many milligrams are in the bottle.
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NUTRITION & THE PLANT Cannabis is known to be one of the most nutritious plants on the planet. It is a complete protein source, is easy to digest and has Omega 3 and 6 fatty acids than any other plant. Dr. William Courtney, a medical doctor and outspoken advocate of the ‘raw greens’ cannabis movement says, “Whether Sativa, Indica, Ruderalis, male, female, hermaphrodite, native, feral, bred for fibre, seeds or medicinal resin, cannabis is the best source for [beneficial cannabinoids]… Over 50 of my patients have used only [cannabinoids] to put their cancer in remission; and over 150 have found symptomatic relief.” After researching the benefits of raw cannabis Dr. Courtney concluded: *Smoking cannabis may not treat the disease, only the symptoms *Therapeutic levels of cannabinoids are better achieved through ingestion *When cannabis is heated or burned, the chemical structure of the plant compounds are changed, specifically the acidity of THC, which alters its ability to be therapeutic *Raw cannabis activates the brain’s cannabinoid system, which triggers an antioxidant release *These antioxidants act as a ‘cleaner’ and remove damaged cells from the body *Raw cannabis improves the efficiency of the cells in our body *Creating oils, butters or eating the raw plant is the best way to get the necessary beneficial compounds
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POWER OF PREVENTION by Lara Potgieter
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"It’s never too early or too late to work towards becoming the healthiest version of you." “Dig a well before you are thirsty” is a Chinese proverb we could all do well to live by. In ancient China, doctors were paid only when the village was well, rather than when people fell ill. As a result, Chinese Medicine developed a well-honed system for detecting imbalances and restoring health and vitality before symptoms even appeared. “The best doctor treats the problem before the problem becomes the disease” is another Chinese medical proverb, and the entire system is aimed at ‘cultivating life’ rather than warding off death. Ayurveda – a natural health tradition that originated in India more than 5000 years ago – believes in maintaining a state of mental, physical and spiritual harmony, and that disease is merely the body’s way of alerting us to any deviations from this. It emphasises a comprehensive approach to the promotion of health rather than the treatment of disease. Modern Western medicine, by contrast, can be said to be far more reactive than these proactive ancient traditions. Research shows that roughly a third of medical care spending takes place in the final years of life, with huge sums being spent on largely futile situations rather than invested in keeping us well in the first place.
The concept of ‘preventative health’ has risen in popularity in the West over the past 20 years, with the importance of prevention finally finding its place amongst the general public as well as in the allopathic medical field. Before the 1970s, the approach was rarely given importance in traditional circles. It was relegated to a small subculture of individuals, and only entered the mainstream with the publication of several breakthrough books on the subject (think Deepak Chopra’s Creating Health, Louise Hay’s Heal Your Body and Robert Sapolsky’s Why Zebras Don’t Get Ulcers) as well as pioneering articles in popular magazines like Time and Newsweek. However the term ‘preventative medicine’ in the West today is often still used to refer simply to early intervention and diagnosis. Immunisations, mammograms and prostate exams are not really preventative – they are simply ways of detecting disease in its early stages. Rather than aggressively attacking, say, cancer before it spreads throughout the body, truly preventative healthcare works towards avoiding the state of toxicity that misguides our intricate immune systems to begin with. Our health is a by-product not only of our genes, but of our choices, habits, attitudes and routines. Epigenetics – a relatively new science fast-growing in popularity includes the study of how external and environmental factors can essentially turn our genes on and off, defining how our cells actually read these genes. A truly preventative approach aims to maintain harmony in the body through a range of lifestyle interventions including (but not limited to) nutrition, exercise, stress reduction, rest, and a healthy outlook on life.
[ NUTRITION ] We’ve all heard the old ‘you are what you eat’ adage. We know that our diets impact our health, although we’re not always entirely sure how. Our food choices can sustain balance and harmony in the body, preventing lifethreatening diseases like heart disease, stroke, diabetes, osteoporosis and many more. It’s important to assess potentially toxic eating and drinking habits like the regular use of sugar, nicotine, alcohol, caffeine and chemical-laden foods. While the abuse of these substances has become so common in today’s culture that it’s almost hard to spot, they act as insidious poisons when used consistently over the years. The incidence of chronic disease is growing steadily in our culture, and these long-term habits are prime contributors.
P R E S CR I P T I O N A preventative approach includes a diet that is as close to nature as possible. Eat closer to the earth’s food source – from the garden and farmer’s markets, and away from packaged foods and refined and ‘chemicalised’ cuisine. Focusing on fresh fruit and vegetables, organic produce, whole grains and legumes, nuts and seeds and cutting down on animal products and refined or processed foods will greatly improve health, both in the immediate future and in years to come. Aim to eat the majority of your intake from fresh greens and living foods.
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WE L OVE Power foods that help fend off diseases like diabetes, cancer and heart disease; strengthen the immune system; protect and smooth the skin; and maintain a healthy body weight include… *Avocado - This delicious fruit (yes, fruit!) is a great source of monounsaturated fatty acids - good-for-you fats that enhance heart health and protect against chronic disease. Studies have found that adding avocado to salads helps increase the absorption of specific carotenoids - plant compounds linked to a lower risk of heart disease and macular degeneration (the leading cause of vision loss). They’re also packed with other heart-protective compounds like soluble fibre, vitamin E, folate, and potassium. *Beans - There are few foods as nutritionally rich as beans. One cooked cupful can provide as much as 17 grams of fibre. They’re full of protein and a range of key nutrients, including calcium, potassium and magnesium. Studies have linked beans to a lowered risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. Keep your cupboards stocked with all kinds – black, white, kidney, cannellini, adzuki, and more… *Nuts - Researchers say that eating approximately 400 grams of tree nuts a day can reduce the risk of heart disease and diabetes. Walnuts are rich in omega-3, and hazelnuts contain arginine, an amino acid that may lower blood pressure. Thirty grams of almonds contains as many heart-healthy polyphenols as a cup of green tea and half a cup of steamed broccoli combined, and may also help lower LDL, the detrimental kind of cholesterol. *Flaxseed - The most potent plant source of omega-3 fats, flaxseed can reduce the development of heart disease by a significant 46%. It helps keep red blood cells from clumping together and forming clots that can block arteries. Studies have also shown it to reduce the odds of developing breast cancer. *Broccoli - Just four weekly servings of vegetables like broccoli, cabbage and cauliflower has been shown to decrease the risk of dying from disease by 26% among 6,100 people in a Johns Hopkins University study carried out over 28 years. *Blueberries - Lauded as the most potent anti-ageing food, antioxidant-rich blueberries can help prevent memory loss, urinary tract infections and cancer, as well as support digestion and promote heart health.
[ E X E RC ISE ] In addition to helping you enjoy a healthy body weight, exercise can also ward off and possibly reverse mild cognitive decline, boost your immune system, prevent and treat high blood pressure and improve your mood and quality of sleep, to name a few of its many benefits. Studies have revealed that men who sit for six or more hours a day have a 20% higher death rate than those who do so for three hours or less. Women who sit for more than six hours have a 40% higher death rate.
P R E S CR I PTIO N Whether you’re at the office, reading the newspaper or watching TV, find a way to stand while doing so. Switch to a standing desk that elevates the heart rate and burns a few extra calories per hour. Take regular breaks, and opt for walking meetings rather than traditional sit-downs. Aim for 45 minutes of moderate-intensity activity (cycling, hiking, swimming, yoga, housework, etc.) or 30 minutes of vigorous activity (training, jogging, aerobics, etc.) per day, or at least three times a week. A balanced exercise programme should include regular stretching for flexibility, weight work for toning and strenghtening, and aerobics for endurance and stamina.
WE L OVE Green Exercise Getting into nature is great for elevating the mood and improving cognitive function, amongst many other things. There’s a growing body of evidence showing how spending time in nature can improve our overall health, and one of the easiest ways to follow through on the intention of getting outside is to combine time in nature with physical activity. *Take your exercise outdoors whenever possible, doing everything from burpees, squats, crunches and lunges in the park to running on the trails and yoga on the beach. If you’re not sure where to start, join an outdoor bootcamp group or take up classes to learn to surf, SUP, kite or play ball.
[ SL E E P ] Like breathing fresh air, drinking good quality water and eating a nourishing diet, our nightly sleep is crucial to our wellbeing. There are many stages of sleep important to our body’s recharging, and although we don’t all regularly remember our dreams, we need to sleep deeply enough to go into REM (rapid eye movement) or dream sleep.
P R E S CR I PTIO N Stick to a schedule of the same bedtime and wakeup time every day, even over weekends. This will help to regulate your body clock, and see you falling asleep and staying asleep throughout the night. Practising a relaxing routine activity just before bedtime will help separate your sleep time from other activities that may cause excitement, stress or anxiety and make it harder to fall asleep. Design your bedroom environment to meet the optimal conditions for sleep. The room should be cool – about 20°C - and free from any noise or light that could disturb your sleep. Blackout curtains, eye masks, ear plugs, humidifers, fans and other devices could all be useful, as well as calming natural remedies like calcium and magnesium, L-tryptophan, L-theanine and other herbal relaxers. It’s also important to remember that the average life expectancy for a goodquality mattress is about 10 years, so make sure yours is still offering optimal comfort and support.
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WE L OVE Sleep rituals like sipping on chamomile or other calming herbal teas, doing some restorative yoga stretches and deep breathing exercises, keeping a journal and burning essential oils can all make bedtime something to look forward to.
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[ STRE SS MAN AGE ME N T ] There are so many illnesses and diseases that are generated or worsened by stress that it is imperative for us develop skills to deal with our mental and physical demands and emotional challenges. Many of us don’t take enough time to digest and assimilate our daily life experiences. The work, relationship and even food choices that we face on a rapid-fire day-to-day basis can all lead to an explosion of emotions or bodily symptoms if we don’t have time to receive and incorporate the important messages our bodies are trying to send us.
P R E S C R I PTIO N It’s important to take time to quiet ourselves, to breathe and listen, to digest and assimilate, and to experience and enjoy the moments that make up our lives. Meditation, exercise, outdoor activities and disciplines like yoga or Tai Chi are all valuable in dealing with both daily and long-term stress.
WE L OVE Meditation has proven time and again as one of the most direct ways of experiencing inner silence and wellbeing and rediscovering the body's own inner intelligence. As research reveals, when we meditate, our breathing slows, our blood pressure decreases, and our stress hormone levels fall. *Primordial Sound Meditation is a powerful meditation technique rooted in the Vedic tradition of India. It involves the silent repetition of a personal mantra that helps you slip into the space between your thoughts (also known as ‘the gap’). You could take a primordial sound meditation course and receive a mantra based on Vedic mathematic formulas, or simply meditate quietly on a mantra of your choosing.
[ ATTITUDE ] Staying positive and motivated to experience all that life has to offer - unafraid of challenges or dealing with uncomfortable emotions - is crucial to health. Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. It just means that you approach them in a calmer and more productive way.
P R E S CR I PTIO N Healthy thinking starts with healthy self-talk. The endless stream of unspoken thoughts that run through our minds can be positive or negative. Some of them stem from logic and reason, but others arise from personal and conditioned misconceptions that we’ve created about the world and our place in it. Distancing yourself (the thinker) from your stream of consciousness (the thoughts) is a great way of detaching from unneccesary self-criticism, drama and neuroses. When you can recognise your thoughts without judgment, you don’t have to get carried away with them. They become passing guests that you can view from a distance (even with some humour!) rather than comprising who you believe yourself to be.
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WE L OVE Neuro-Linguistic Programming (NLP) is a system that essentially allows us to learn the language of our own minds. It sees the conscious mind as the goal setter and the subconscious mind as the go getter, and helps us to effectively communicate between the two to manifest what we really want in life. *A preventative lifestyle can be the highest form of healing. Our personal health and wellbeing is up to each of us. Don’t be afraid to take an honest inventory of your life. Are there diet, exercise, sleep, stress management, supplementation or attitude changes that could help you achieve better energy, clarity, vitality, and overall health and longevity? Start with some of the simple suggestions above, and create your own plan for a healthier and ultimately more enjoyable life.
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HEALING KIT Lara Potgieter
“No one else can heal you the way you heal yourself. That is your own special magic.” Pavana Empower yourself with an arsenal of remedies for some of the most common household ailments with our natural first aid kit essentials…
CO L D S & F L U The common cold and seasonal flu are caused by viruses, and are best approached with rest and symptom alleviation. Body aches, headaches, fevers, chills and fatigue can accompany a cold or flu. Boiron’s Oscillococcinum is a homeopathic remedy that helps to temporarily relieve these symptoms.
WO U N D S Wounds can heal faster with the help of antiseptic and painrelieving topical formulas. Buchu is a South African herb traditionally used as a natural healer since ancient times. Cape Floral Kingdom’s Buchulife First Aid Gel contains organic buchu oil for the relief and healing of wounds as well as burns, bites, eczema, bruising and joint pain.
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ST R E S S Stress is one of the most common causes of dis-ease in today’s fastpaced world. Thank goodness for Bach’s famous Rescue Remedy – a blend of five Bach flower remedies (including impatiens, star of Bethlehem, cherry plum, rock rose and clematis) designed to help lower stress, ease the symptoms of shock and trauma, calm a racing mind and ease fear and anxiety.
FAT I G U E B 12 is one of eight B vitamins that help the body convert the food you eat into glucose, which gives you energy. BetterYou’s Vitamin B12 Boost Spray contains an absorbable form of B12 in an oral spray formula that’s specially formulated to absorb directly into the bloodstream, bypassing the digestive system. It works quickly and effectively to increase energy as well as support concentration, memory and overall brain function.
HEAL I N D I G E ST I O N Indigestion can be caused by poor eating habits or chronic digestive problems. It’s characterised by stomach pain, bloating, excessive gas and a burning sensation in the stomach. Evidence suggests that peppermint can help relieve the symptoms of indigestion, as well as those caused by irritable bowl syndrome and spasms in the gastrointestinal tract. Try the Wellness Herbal Peppermint Tea for a natural, organic and fragrant stomach soothing sip. RASHES A rash is any noticeable change in the texture or colour of the skin, and may include bumps, itchiness and irritation. It can be caused by allergies, medication, cosmetics and certain diseases. Aloe vera is a tropical plant with powerful anti-inflammatory, antibacterial and anti-fungal properties great for reducing skin redness, inflammation, itching and discomfort. Curaloe’s Soothing Aloe Vera Gel contains 97% aloe vera extract and is great for hydrating, nurturing and calming irritated, dry and chapped skin.
SKIN INFECTIONS Septic, bacterial and fungal skin conditions can be caused by everything from bites, stings and abrasions to infections like Athlete’s foot, ringworm and candida. Tea tree oil is a wonderful natural antibacterial, antiseptic and antifungal that can help with all of these. Thursday Plantation’s Tea Tree Oil is naturally sourced and produced from 100% pure Melaleuca alternifolia (tea tree), and can be applied as a powerful topical skin healer. SLEEPLESSNESS You could be struggling to fall asleep due to stress, disrupted circadian (natural body clock) rhythms, poor sleeping habits, (like irregular bedtimes or time spent on electronic devices before bed), medication or stimulants, to name a few culprits. Camomile is an age-old herbal calming remedy made from a European daisy-like flower renowned for its soothing properties. Sip on some Wellness Herbal Camomile Tea before bed for a fragrant organic infusion to help calm the mind and support a good night’s sleep.
J O I N T PA I N Painful joints can be caused by everything from osteoarthritis and spondylitis to gout, frozen shoulder and sprains. Himalaya Herbal Healthcare’s Rumalaya Gel is a safe phytopharmaceutical formulation of natural anti-inflammatory ingredients that help alleviate joint and muscular pain.
E Y E I R R I TAT I O N Pollen, dust mites, pet fur, feathers and other indoor or outdoor allergens can all cause itching, burning, watering, redness and hypersensitivity in the eyes. Similasan’s Allergy Eye Relief drops contain a sting-free formula to help relieve these symptoms.
INSECT BITES Mosquitos, bed bugs and fleas are the most common biting insects in South African households. Bee and wasp stings are also fairly common in summer. Unless you’re allergic, the worst part of insect bites is generally the skin itching, irritation and swelling they can cause. Similasan’s Insect Bites Roll-On contains a homeopathic formula that stimulates the body’s natural ability to soothe skin irritation caused by insect bites and stings.
M U S C L E ST I FF N E S S Muscle pain and stiffness is usually caused by a build-up of lactic acid from vigorous exercise. However it can also be caused by injury, infection, autoimmune disorders or thyroid problems. Boiron’s Arnigel is a homeopathic solution helpful in relieving the symptoms and accelerating healing pain and stiffness caused by minor injuries and muscle fatigue.
D E H Y D R AT I O N If you’re feeling depleted and experiencing a dry mouth and rapid heart rate (especially after vigorous exercise), you could be dehydrated. Dehydration can affect the body’s concentration of electrolytes – tiny electronically charged particles that are lost particularly via sweat during exercise. The four main electrolytes that play a vital role in hydration are sodium, potassium, magnesium and calcium. Nuun Active contains all of these in a lightly flavoured effervescent electrolyte supplement with clean natural ingredients.
SUNBURN Sunburn is your skin’s response to UV damage. The redness is caused by extra blood in the capillaries, and is a sign that UV radiation has damaged the genetic material in your skin cells. While it’s best to avoid sunburn altogether with a good quality sunscreen, if you do find yourself nursing a burn after too much sun, a good after sun gel can help relieve the symptoms and aid the body’s natural healing action. Silverlab’s Sport After Sun Liqui-Gel contains ionic colloidal silver, which helps to reduce the pain and redness of sunburn as well as accelerate the skin’s healing mechanisms with its antiinflammatory and anti-bacterial actions.
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T H E U LT I M AT E A L L- I N - O N E The Pegasus Blue Box is an essential portable kit containing homeopathic treatments for the whole family. Itâ€™s ideal for the home, and includes 28 remedies covering most common ailments, from insect bites and injuries to colds and flu, sinusitis, diarrhea, vomiting and more. We love the comprehensive how-to-guide, as well as the fact that individual refills are available for each of the remedies.
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Close to the Bone by Kirsten Alexander
W H AT I S OST E OP OROS I S Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. Osteoporosis means “porous bone.” Viewed under a microscope, healthy bone looks like a honeycomb. When osteoporosis occurs, the holes and spaces in the honeycomb are much larger than in healthy bone. Osteoporotic bones have lost density or mass and contain abnormal tissue structure. As bones become less dense, they weaken and are more likely to break. If you’re 50 or older and have broken a bone, ask your doctor or healthcare provider about a bone density test.
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Have you ever given much thought to your bones? They’re a vital part of your body’s structure and as with every other aspect of your physical health, bone health must be considered.
ther than being the framework for your body and a protective cage for your organs, we explore the role bones play in overall health and wellbeing. Your bones store and distribute essential minerals like phosphorous and calcium, and they produce blood cells in the red marrow at the spongy centre of your bones. DE M B O N E S You may remember the song about the positioning of bones in your body (the thigh bone’s connected to the hip bone . . .). When you are a child, your body produces more bone faster than it can break it down, and this is what produces bone mass. By the time you’re 30, you’ve reached your peak bone mass. After that, your body continues to build and break down bone, but there’s more bone mass lost than gained. Osteoporosis is determined by how much bone mass you’ve gained by that time and how quickly you lose it afterwards.
D I D YO U K N OW ? A human bone is as strong as granite when it comes to supporting weight. A block of bone the size of a matchbox can support 9 tons; four times as strong as concrete.
BUIL D T H E STO R E While your bone mass is affected by genetics, certain healthy practices and supplements will make sure your body has the right tools to keep your bone mass store in good shape. *Calcium – this is a building block for your bones. It also helps your blood clot, helps muscles contract and nerves to send messages. Get your calcium from dairy products, broccoli, kale, canned salmon with bones, sardines and soy products. It’s vital to remember that Vitamin D helps your body absorb calcium – in fact, vitamin D increases calcium absorption by 30-40%. *Vitamin K – this isn’t a vitamin that’s commonly spoken about, but it’s essential to your body, helping blood to clot or coagulate effectively. It also plays a role in bone health. Vitamin K is produced by the bacteria in your intestines and can be found in leafy green food. If you have diminished levels of gut bacteria (from using antibiotics or an unsupportive diet) this may have affected your vitamin K levels. In addition to leafy greens, get vitamin K from beef, liver, green tea, and asparagus. Note: Freezing might affect Vitamin K levels, but cooking won’t. *Vitamin D – your body needs this to absorb calcium. Get your daily dose from the sun, oily fish and egg yolks. Magnesium - keeps calcium dissolved in the blood. It’s necessary to convert vitamin D into its active form so that it can mobilise calcium absorption. *Get active – weight bearing exercises help build strong bones and slow bone loss. *Behave – stay away from smoking and avoid drinking more than two alcoholic drinks per day.
P OST U R E So many people spend an inordinate amount of time sitting, in front of a desk, in a car, on the couch in front of the television. Not having a good posture affects your core strength and can lead to back pain, something that affects a massive percentage of people world-wide. Your body can only tolerate sitting in one position for 20 minutes. So, if you are stuck on a chair all day, make sure you get up and stretch or walk around at least every 20 minutes. When you slouch or slump, so does your spine and this can negatively affect your circulation. It also squashes your lungs, which can affect your breathing and cause fatigue.
*Neck: Hold your head high and straight without tilting it forward or to the side. Your ears should be in line with the middle of your shoulders. *Shoulders: Pull your shoulder blades back and down to lift your breastbone. *Abdomen: Tuck your abdomen in, but be aware not to tilt your pelvis forward or backward. *Knees: Keep your knees very slightly bent and shoulder-width apart.
*Screen height: your computer screen should sit directly in front of you, about an armâ€™s length away (46-71cm). The top of your screen should be a bit lower than your eye level, so you are looking down. Ensure that there is minimal glare on your screen (switch lights off and close curtains or blinds if necessary). *Wrist positioning: Keep your writs in a natural, straight position. Avoid bending them up or down, or to the side. *Posture: sit up straight with your thighs horizontal and your knees the same level as your hips. *Chair: if your feet donâ€™t rest comfortably on the floor and your hips and knees are out of level, adjust the height of your chair. To give your lower back a bit more support, use a small cushion in the small of your back. *Desk: depending on how tall you are, your desk should be up to 86cm high. An ideal depth is 48cm and 76cm wide. Leave the underneath of your desk uncluttered so there is plenty of room for your legs, thighs and knees.
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QU IC K 5 FO R B E T T E R P OST U R E These five exercises will help improve your posture and keep you mindful of what your body is doing. They’re really simple and don’t require a lot of space, so you can easily do them at the office. 1. Shoulder Rolls: Stand or sit in a comfortable position. Inhale and raise your shoulders and shoulder blades to your ears. Exhale and pull your shoulder blades down and together. Repeat 5 to 10 times. 2. Chest Release: Raise your arms straight out to just below shoulder height with palms facing forward. Slowly rotate both hands at the wrists so your fingers point slightly behind you as you exhale. Take three to five breaths. 3. Pyramid: From a standing position, step your left foot back so it rests fully on the floor. Square your hips. With your legs straight, clasp your forearms behind your back. Exhale and lean forward from your hips (don’t round your spine). Take three to five breaths and rise. Switch sides. 4. Chair Pose: Stand and raise your arms in front to shoulder height. Contract your arm muscles. Exhale as you bend your knees (no more than 90 degrees) and keep them over your toes. Take two breaths; stand. Repeat three times. 5. Standing Side Bend: Standing tall, touch your left hand to the side of your head. Ground both feet and guide your head to the right until you feel a stretch along the left side of your body and shoulder. Take three to five breaths. Switch sides.
D I D YO U K N OW ? Wearing high heels can negatively affect your posture and put unwanted strain on your knees, calf muscles, heels and foot pad. If you do wear heels, try to walk flat footed each day and do some calf-stretching exercises at the end of each day.
YO G A F OR B ON E H E A LT H A psychiatrist at Columbia University, Dr Loren Fishman who specialises in rehabilitative medicine conducted two studies on how yoga can assist in patients with osteoporosis. He found yoga an excellent medicine. Medicines usually prescribed for those patients caused gastro-intestinal issues, while yoga’s ‘side effects’ included better posture, improved balance, enhanced coordination, greater range of motion, inner strength, better gait and reduced anxiety levels. Dr Fishman contended that yoga puts more pressure on bone than gravity does and that by opposing one group of muscles against the other, it stimulates osteocytes, which are bone-making cells.
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BRE AKS AN D F RAC TURE S A broken or fractured bone can seriously slow you down, but your body will heal itself. Give it as much help as you can though, to speed up the process. Here are our top tips for naturally enhancing your body’s ability to recover after a break or fracture: *Supplement: the content of bone is roughly 70% mineral by weight – calcium, magnesium, silicon, zinc, phosphorus and others. To heal, your body is going to draw the necessary minerals from other places, so supplementing will help give it a boost. Vitamins C, D and K are also important to supplement with. *Protein: You’ll need a boost of protein to help your bone heal. Stock up on plant-based protein by including food like almonds, quinoa, soy and lentils to avoid creating an acidic environment in your body, which may occur with the increase of animal protein in your diet. *Antioxidants: Ruptured tissue generates a large amount of freeradicals which can overwhelm the body’s antioxidant defense mechanisms. This means that adding antioxidants like Vitamins E and C, as well as lycopene and alpha-lipoic acid can help. Get these from berries, leafy greens or a supplement. *Pain: try to avoid aspirin and ibuprofen. These are antiinflammatory, but your body’s response to injury is inflammation. Anti-inflammatory medicines can impede your body’s healing process. If there is a lot of pain, try quercetin, which works together with Vitamin C to reduce pain. Also, omega-3 can help reduce inflammation in a way that doesn’t affect the body’s natural healing process. *Exercise: It sounds obvious, but exercise increases your circulation, which in turn helps the body heal. Avoiding putting strain on your break or facture, stimulate circulation in your body, specifically close to the area of your injury. For example, if your forearm has a break, move your hands and fingers, as well as your shoulder and elbow joints.
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BEAUTY: IS IT MORE THAN SKIN DEEP? by Robyn Wilkinson
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"Where shall you seek beauty, and how shall you find her unless she herself be your way and your guide? And how shall you speak of her except she be the weaver of your speech?” Khalil Gibran When it comes to people’s relationship with their bodies, there’s a huge amount of judgement, criticism and even hatred in the mix. Yet creating a nurturing and loving relationship with your body is a key part of how you interact with the world and other people. We explore the complexities around self-acceptance and look at what’s involved in developing a positive relationship with your body. At first glance one might think speaking to a plastic surgeon about accepting your body may seem a little contradictory but a conversation with leading surgeon Dr. Lionel Jedeikin was extremely insightful. Being privy to hundreds of consultations and discussions on how people feel about their bodies and why, Lionel has deep understanding and compassion around issues ranging from body dysmorphia to surgery addiction, self-love and the psychology surrounding all aspects of this topic. The shame we feel about our bodies is something rarely discussed out loud. Yet not many people know how far reaching the implications are. We asked Lionel more about the reasons behind why people have surgery. Lionel comments that there are women who have been married for twenty years and don’t undress in front of their husbands unless it is in the dark. Some people have severely restricted social lives or feel too complexed to get into a relationship or veer away from activities like swimming because they feel too intimidated to bare their bodies. While ideally the best option is to feel totally comfortable in your body, love it unconditionally, support it with nurture, nutrition and exercise, a recent urban study shows that women experience an average of 13 negative thoughts about their body each day while 97% of women admit to having a t least one ‘I hate my body feeling every day’. “When there is a crippling hang up and one that severely impacts on living a full and functional life, then surgery is an option to consider,” says Lionel. “I have seen patients intensely focused on changing a part of their body that seems totally inconsequential to everyone else. After having remedied the problem they go on to leading completely different lives with a level of relief and freedom so marked that it noticeably changes the quality of their lives.
INCREASING SELF-LOVE Almost everyone is affected by feelings of unworthiness related to how they look. Media promotes a standard of beauty that’s common to less than three percent of the population. The way people interact with this standard generally makes them feel inadequate and less than.
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I have seen how a negative relationship with your body can contract people’s lives and I’ve also seen how changing that can be incredibly liberating for people. Sometimes it just feels too impossible to forgive an offending feature and the only way to feel better is to change it. There’s also a more practical side to the reasons why people use surgical or non-invasive interventions to enhance their lives. Someone with a deep frown line may continuously get asked why he or she is upset, or they’re told to cheer up when they happen to be in a fine mood. “That’s a very negative thing for someone to experience. They’re expressing an emotion, which they aren’t actually feeling,” explains Lionel. If Botox can lessen the frown line and allow a different feedback from people then it has a noticeably positive spin-off. Being able to align the way you feel with the way you look is important when interacting with others. People working in a sales job, whether it sounds fickle or not, make better sales when they have an appearance that’s considered attractive. If there is something about your body that holds you back from socializing, making friends or being involved in a relationship it has a huge effect on your life.
It’s not necessarily an offending body characteristic that is the issue; the real issue is how we feel about ourselves. “The psychology of looking good is not skin deep it’s mind deep,” says Lionel. “It comes from within.”
DR. LIONEL JEDEIKIN can be contacted at his surgery in Cape Town on 021 423-2085
There is of course another side to the coin. Some people get such good responses after a surgical intervention they get addicted to the results. Surgeons need to be able to discern when patients should be advised against doing unnecessary surgery. They also need to gauge when the motivation behind the surgery is not a healthy one. In a small amount of cases people may think surgery is the answer to fixing a relationship that’s not going well or the desire for a change comes from a partner and not from the patient. This is why a comprehensive consultation is so important before a decision is reached. Ethically it is a big part of the doctors’ duty to administer the right advice. Patients that require psychological intervention can be guided in another direction. There are many mindful practices that can help people develop a better body image and feel comfortable being in any situation that a full life might put them in. Some of the ways this can be achieved is to engage in nurturing and self-care practices; feed your body and mind with clean, wholesome food and thoughts; allow your body to move expansively, vigorously, and develop flexibility and strength; notice any destructive habits or patterns and in the right time replace them with positive one’s. Of course there are parts of our bodies that ‘conventional beauty standards’ deem not as attractive as others but those very features in combintion with someone’s spirit, attitude, posture or demeanour will carry a unique and beautiful attraction. When assessing ourselves we often zone into a specific feature of the face or body and look at it in isolation. We don’t realise that when coming into contact with others, they don’t just come into contact with that isolated part but get a total overview of the whole person which contains the whole radiance of a person’s being. Rather than living an entire life resisting features or body parts, learn to give them love and acceptance. See them as disowned children that long for recognition and acceptance. In disconnecting from our bodies we disconnect from their needs and from caring for them. Regularly doing nurturing practices creates a good feedback loop with your body, helps you feel better mentally, physically and sets up respect and gratitude for the part your body plays in navigating the earth, in experiencing loving and everything that’s wonderful about physicality.
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PURE BEAUTY RULES [ PLANT POWER ] Being truly beautiful can include caring for your body, mind and spirit in a way that respects the earth and all its beings. Choosing vegan personal care products means avoiding animal by-products and taking a stand against animal testing. Vegan beauty products are also better suited to sensitive skin, since they tend to have fewer ingredients and one’s that are cleaner to boot. Opting for vegan skincare that’s also organic means you’ll be treating your skin without any harmful artificial additives. WE LOVE
DR. KONOPKA’S REGENERATING FACE MASK Dr. Konopka’s little herbal company has created a naturally repairing mask with sage oil, wild rose extract and a range of vitamins and minerals essential for skin nourishment and hydration. BACK 2 NATURE WITCH HAZEL & ROSE WATER TONER A fragrant natural toner that helps to tighten and tone the capillaries just below the skin, shrinking pores, reducing redness and soothing irritated skin. It’s also a great refresher for dull or tired skin. ORGANIC SHOP MANGO & SUGAR BODY SCRUB Slough off dead skin cells and achieve a natural glow while enjoying the sweet fragrance of Kenyan mango with this fruity body scrub.
[ FLORAL FRAGRANCE ] WE LOVE It is possible to avoid skin sensitivity, environmental damage and animal testing while still using a high-quality perfume. Natural perfumes ranges from simple, singlenote florals to complex blends of flowers, woods, resins and spices. They work with the body to enhance its unique scent, and have been used as aromatherapy mood boosters for centuries.
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FLEURS DE BACH EAU DE PARFUM Fragrance your body and uplift your mind with the power of Bach flower essences. Available in a range of formulations to calm, energise, ground and stimulate, the unique combinations of fresh and floral fragrances in these natural perfumes will help you smell wonderful and feel naturally uplifted.
[ NATURAL YOUTH ] With a plethora of new high-performance natural antiageing products on the market, it’s finally possible to achieve smoother skin, plumper cheeks, fewer wrinkles, an improved complexion and faded age spots without the toxic additives. Ingredients like vitamin A, marula oil, willow bark, aloe vera, devil’s claw, rooibos, honeybush and more are all great nourishers for sensitive mature skin. WE LOVE SKOON RETININ MINIPOT This is a powerful resurfacing moisturiser formulated with natural and organic anti-ageing ingredients to help provide micro-relief for skin texture and to refine clarity. Suitable for mature, sensitive and breakout-prone skins, it’s a great all-round face saver. ESSE AGELESS SERUM This anti-ageing organic facial serum uses aloe vera, devil’s claw, olive leaf extract, probiotics and more to improve the strength of capillary walls, aid in tissue repair and firm the skin in the long-term.
BE MORE EARTH-FRIENDLY by Kirsten Alexander
oing green isn’t just about recycling or kitting out your house with all the latest tech. It’s a mind-set. Actively considering the environment in everything you do is the first step to living an environmentally considered life. A connection with nature automatically brings more respect for the earth’s resources, it also creates grounding and nurturing energy. This relationship will encourage lifestyle changes with a positive effect on the environment. ENERGY S AV IN G IS M ON E Y S AV I N G Seek out energy efficient technologies and appliances *LIGHTING - An old-style incandescent light has become difficult to find. Stores mostly stock energy efficient CFL (compact fluorescent) and LED lights. Purchase a well-known established brand, and you’ll get a few years use out of each bulb. Although the initial cost is higher, the daily energy saving pays off. Sleeping earlier on at night or using candles limits night time lighting and are good practices. *INSULATION - Proper insulation offers better heating and cooling at no energy cost. Installing insulation above your ceiling creates a thermal barrier between the heat gained through your roof and the room below, keeping warmth in during winter and heat out in summer. A commonly used product is glasswool rolls. They’re easily installed by a DIY enthusiast, they’re fully recyclable, maintenance free and long lasting. *GEYSERS - Heating with gas creates instant hot water as the water flows through the heating mechanism rather than storing a big tank of heated water. Advances in technology means gas water heating systems offer the same pressure as conventional geysers and more efficiency. 62 \\ W W W. W E L L N E S S WA R E H O U S E . CO M
You can set the temperature, so you won’t need to run a tap to get the perfect heat, nor will you need to add cold water to a bath to get an optimal temperature. Of course solar panels are also a good option. *COOKING - A great way to save energy is to adopt a raw food diet. Failing that, gas is efficient and cost effective as it provides instant heat so you don’t have to wait for your plate or oven to heat up before cooking. Another alternative is an induction system, both safe and efficienct as the plate only heats up when a pot is placed on it and instantly cools when the pot is removed. *THE FRIDGE - Figure out what you want from the fridge before you open the door – fridge gazing lets cold air out and kicks your fridge into high gear to restore the temperature. Let food cool down first before you put it in the fridge. Defrost food in the fridge. It takes longer but the cold contribution is an energy saver. Check the door seals. Air leaks make your fridge and freezer less efficient. Keep breathing space around your fridge rather than pressing it right against the wall. Good airflow keeps it efficient. *WASHING MACHINE - Wear it again. Be mindful of what goes into your laundry basket. If you’ve gently worn an outfit, consider using it again. Your clothes will last longer and you’ll save energy and water. Use the cold water setting. Most of the energy in a washing machine goes towards heating the water. Soak highly stained or dirty clothes first, and use the short wash. Wait until you have a full load but don’t overfill as that will affect the cleaning efficiency. Spin dry thoroughly to minimise any tumble dryer time. Even better, use a centrifugal spinner like the Spindel.
WATE R SAVIN G *AERATOR - Two ways to easily save water is to install a water-saving shower head and an aerator on your basin and sink taps. These both work similarly – by introducing air into the water flow, you still feel a full flow but with less water. *LEAKS - Another absolute must is to fix leaking taps and toilets. Huge amounts of water can be wasted by even tiny drips. If you simply can’t fix or replace a broken tap, catch the water in a container and use it. *GREY WATER - There’s some debate about the cost of grey water systems, they need a certified plumber and grey water specialist but, it’s the greener impact that’s the kicker. It certainly helps save water. Most people who install full systems won’t get much investment return for many years but you can do simple grey water practices like: Keep a bucket in the shower and use that water for flushing the toilet. Put a container in your basin to catch running water from teeth brushing or face washing. Use a container in your sink when you wash your dishes, make sure you use biodegradable, no nastie dishwashing liquid and you can pour the run-off in the garden. *RAINWATER - To harvest rainwater, you don’t need a massive tank in your garden. You can place containers or watering cans underneath the downpipes and have filled containers ready to water your garden. If you install permanent containers to the downpipes, you can connect irrigation pipes with a tap (think of the kind of tap you find on box wine). If you do install a rainwater tank, keep in mind that water shouldn’t remain stagnant for too long and use a filtering systems if you intend drinking it or using it for cooking.
D I D YO U K N OW ? You can check if your toilet is leaking by placing a drop or two of food dye into the cistern – if the water in the bowl turns the colour of your dye without flushing, then you’ve got a leak.
FO OD P RO D UC T IO N Food waste is a massive bug-bear for many people. Although stores mostly offer single items of fresh produce, it’s still tricky to plan a no-waste kitchen. Growing your own helps in that you only pick what you need each day. Even with limited space, it’s easy to grow the produce you need. Container gardening - Most veg will happily grow in a container as long as it’s deep enough. You can up-cycle creatively with an unused colander for herbs, or an old metal tub for veg that needs underground space like carrots and potatoes. Planning your garden so you’ll have enough, takes a bit of thought. It does depend on the veggies you prefer, but here’s a guide to how much to plant per person of some of the more commonly used veg. * * * * * * * * * * *
Beans 10-15 plants Beetroot 10-25 plants Broccoli 3-5 plants Brussels Sprouts 2-5 plants Cabbage 3-5 plants Carrots 10-25 plants Cauliflower 2-5 plants Celery 2-8 plants Cucumber 1 – 2 plants Eggplant 1-3 plants Kale 2-7 plants
* * * * * * * * * *
Leafy Greens 2-7 plants Leeks 5-15 plants Lettuce, Leaf 5-8 feet Onion 10-25 plants Peas 15-20 plants Peppers, Bell 3-5 plants Peppers, Chili 1-3 plants Potato 5-10 plants Radishes 10-25 plants Tomatoes 1-4 plants
Un-used veg that isn’t given to a friend or neighbour, can be composted. This reduces landfill and will give your garden a richer soil base. Besides fresh produce you can include eggshells, tea bags and coffee grounds. TIP: Reduce food waste by planning meals up-front and only buying enough for a specific recipe. If you do have un-used food leftover, freeze it immediately. CLEAN IN G Rather than buying chemical-infused cleaning products, use organic brands or DIY versions. Bi-carb and vinegar with lemon juice can be as effective as expensive cleaning chemicals. Recycle old t-shirts, towels, sheets or clothes instead of using paper towels. To reduce vacuum time have visitors remove their shoes when they come inside. Create a shoe repository at your front door – use an antique suitcase, an upcycled and decorated filing cabinet, a basket or simply a shoe rack.
B ASIC C HE C K L IST Reduce your carbon footprint by: * Switch appliances off at the wall when you’re not using them * Use a laptop instead of a desk-top computer * Walk, cycle or use public transport where possible – invest in an energy bike that boosts you when you’re going uphill * If using your car daily, include shopping or errands en route and keep to the speed limit. Driving smoothly, avoiding sharp acceleration and braking keeps emissions to a minimum * Change your lightbulbs to energy efficient one’s * Upgrade your appliances to energy efficient products when they break * Get your news digitally and print as little as possible – when you do, recycle your paper * Buy local or grow your own * Reduce your meat and dairy consumption * Avoid buying bottled water (it takes 2,5 litres of water to make 1l of water) * Insulate your home to reduce energy use * Check your taps and toilets for leaks * Recycle everything you can and upcycle items like plastic and glass bottles * Avoid the tendency to overconsume, most of the stuff we buy we don’t really need * Plant a tree or plant a high carbon converting plant like spekboom GRE E N P E AC E THE 5 ELEMENTS Use earthy elements to bring emotional and energetic influences into your home. Earth – the power of stability Metal – creativity in action Water – the birth of creativity Wood – growth and harmony Fire – raw passion and energy
MAKE YO UR OWN Making your own natural eco DIY products saves energy too: think recycled packaging, fewer shopping trips and no chemicals or preservatives. You can then also choose to use completely organic ingredients. Here’s a recipe for a low waste deoderant. IN GRE DIE N TS * 6 Tbsp coconut oil. * 1/4 cup corn starch * cup baking soda * 2 Tbsp essential oils TIP : Modify the temperature of your coconut oil so it is soft but not totally melted. Choose oils you love the smell of – a combination of 2 usually works well, try neroli, bergamot, peppermint, rosemary, sandalwood, lavender or a combination. ME THO D Stir all the ingredients together until they are really well mixed. Scoop into a well washed recycled glass tub. Apply a fingertip amount on the armpits after showering. Remember to keep your jar somewhere cool otherwise the coconut oil will melt and turn into a liquid.
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F ORGI NG A N E W WAY by Robyn Wilkinson
“In my work on the Sustainable Development Commission, I came to realize that the relentless appetite of human beings for consumption coupled with the relentless appetite of capitalists for accumulation, is fueling the planetary emergency.” Professor Tim Jackson Although we tend to think of growth and expansion as key to sustainable economy a new movement called ‘degrowth’ is suggesting a better way. Tim Jackson Professor of Sustainable Development at the University of Surrey and Director of the Centre for the Understanding of Sustainable Prosperity (CUSP) poses an important question: “If endless growth is essential to prosperity and, at the same time, leads to ecological destruction, what should we do?” It’s fairly obvious there is potential conflict between a growth-based economy and a finite planet. Up til now we’ve relied on the creative development of green technology to solve this problem but slow results and uncertainty call for an additional solution. Sustainable and development is an oxymoron and that’s why the Degrowth movement questions the ideology of ‘growth’. It suggests an entirely different economy for the move to a truly sustainable world. One that’s based on care and distribution of what we already have available. This includes growing food in urban gardens, sharing and swapping produce, different ways of distributing food through cooperation between consumer and producer, communal kitchens, house sharing, eco-communities, combining health care, children and elderly care and renewable energy. It also looks at using different currency options like bartering, time exchange or time banks, financial cooperatives (like stokvels), ethical banks and community currencies (like one based on exchanging talents). These currencies are invaluable in collapsed or strained economies. Degrowth suggests centering society around the care of elders, children and the infirm. This model leaves space for those unemployed to be involved in caring and builds a more humane society. Reducing unnecessary consumerism will create surplus that can be distributed more ethically and allow humans meaningful exchange.
Tim Jackson asks, “Can we imagine an economy in which enterprise provides outputs that enable people to flourish without destroying ecosystems; where work offers respect, motivation, and fulfillment to all; where investment is prudential in terms of securing long-term prosperity for all humanity; and where systems of borrowing, lending, and creating money are firmly rooted in long-term social value creation rather than in trading and speculation?”
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n i p o r D deeply by Robyn Wilkinson
“Yoga Journal, a print and online magazine has a growing print readership of 2.1 million and more than 5 million online page views a month”, says editor in chief Carin Gorrell. “Yoga is seen as more than a fitness tool. It’s increasingly seen as therapy for the body and mind”
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D I D YO U K N OW ? Even the United Nations General Assembly have recognised the widespread impact of yoga. In December 2014, their 193 members adopted a consensus resolution in favour of proclaiming June 21 as ‘International Day of Yoga’.
oga is a global mass movement practiced by more and more people worldwide. We look at what the physical aspect of yoga has to offer and why everyone is getting hooked. We also explain some of the principles behind the practice from asanas to pranayama. Millions of people around the world use hatha yoga as a daily practice. As India’s Prime Minister, Narendra Modi says, “Yoga embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; and a holistic approach to health and well being.” In its essence, yoga is both a physical and spiritual practice and has many meanings, interpretations and practice interventions beyond the movement form we are most familiar with. John Philp, author of the Yoga Inc, claims that the booming business behind yoga has little to do with the yogi’s original purpose of providing spiritual salvation. In a western context it seems the runaway trend is mostly rooted in the exercise system that teaches a series of poses practiced in a spirit of mindfulness. Yoga comes from the Sanskrit root word Yuj which means to unite, to yoke or connect and is described as a state where the body-mind and soul meet in harmonious unison. Yogis practicing the physical aspect of yoga cite benefits ranging from stress reduction, flexibility, increased energy, improved focus and an overall feeling of wellbeing. Regular practice is known to have a rejuvenating effect on all bodily systems including the circulatory, glandular, digestive, nervous, musculoskeletal, reproductive and respiratory. At its simplest level, yoga quiets the mind and opens the body. Although there are many forms, variations and means of practice, the poses work in unison with the energy flow of the body and serve to open up the channels and hubs of subtle energy. Breathing, postures and energy locks correct, heal, and stimulate vital energy in the body. It’s a holistic system that addresses body, mind and spirit and that’s why participants feel immense benefits after a class. As Nataraj, director of the Sivananda Yoga in Kerala India says, “People are leading more and more stressful lives, and they find that yoga is a system that really helps them find balance and peace of mind. The goal of yoga, after all, is detachment and enlightenment,” he says.
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“Yoga needs to be practiced in a very subtle, gentle way, not in a forceful muscle building way, because it is not about exercise. The physical body has a whole memory structure. If you are willing to read this physical body, [you will see that] everything - how this cosmos evolved from nothingness to this point - is written into this body. Yoga is a way of opening up that memory and trying to restructure this life towards an ultimate possibility. It is a very subtle and scientific process..” - Sadhguru
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Writer Sadhguru says, “Yoga is not an exercise; it is an ancient technology towards wellbeing and ultimate liberation”. Many yoga teachers weave in lessons on important principles like kindness, truthfulness and self-discipline. Studios often give their members a sense of community and create initiatives that highlight purpose building and self-actualisation. Fudamental to yoga is non-judgement and compassion, both to the individual and others. Yoga allows attunement to the individual self — body and mind. It creates space for exactly where we are, while letting go of judgment. Included in the practice is the underlying spirit of compassion, awareness, and acceptance. With a culture of inclusivity, yoga becomes accessible to anyone and everyone.
Although the history and progression of yoga is complex and not easy to trace, here are some of the influential teachers and influencers contributing to the spread of yoga. SAGE PATA NJA L I ( ACCU R AT E B I RT H T I M E U NKN OWN ) Some say Patanjali lived around 150 BCE and others place him around the 3rd century BE. Sages and seers of that time preferred anonymity and it’s difficult to ascribe accuracy to much of the earlier information. For reference sake, Patanjali is spoken about as a figurehead of yogic science and attributed as the author of the Yoga Sutras. This is a notable guidebook of classic yoga made up of 195 aphorisms or wisdom verses. Patanjali defined yoga as Chitta Vritti Nirodha, which loosely means that if you quiet the modifications and activity of the mind, you are in yoga. SWA MI S IVA N A N DA ( 18 87 – 1 96 3) Having studied medicine and after treating hundreds of patients, Sivananda found immense depth in the healing benefits of yoga. During and after years of pilgrimage, monasticism and study Sivananda wrote almost 300 books on spiritual matters and inspired an abundance of Sivananda schools of yoga. He believed, “an ounce of practice is worth tons of theory.” Humour was one of the top practices he recommended and he taught the Yoga of Trinity (Trimurti Yoga) that combines Hatha Yoga, Karma Yoga and Master Yoga. TI RUMA L A I K R IS H N A M M AC H A RYA ( 18 88 - 1 98 9 ) Tirumalai is often spoken of as the father of modern yoga and the architect of Vinyasa. Asana practices like Iyengar, Ishtar and Bikram have been influenced by his teachings. As an Ayurvedic practitioner his bias emphasised whole body healing. He apparently mastered control over his heartbeats and is believed to be able to stop his pulse. He was a teacher to Indra Devi and Patanjali Jois. According to his son, Krishnamacharya described the cycle of breath as an act of surrender: “Inhale, and God approaches you. Hold the inhalation, and God remains with you. Exhale, and you approach God. Hold the exhalation, and surrender to God.” PA R A M H A N S A YO G A N A N DA ( 18 93 – 1 95 2) Author of the astoundingly popular book, Autobiography of a Yogi, Paramhansa offered meditation and Kriya yoga techniques to the world. He founded the Self-Realisation Fellowship in America and Yogoda Satsanga Society of India. Using breathwork, mantras and meditation he encouraged techniques to accelerate spiritual development. “Kriya yoga is the easiest, most effective and most scientific avenue of approach to the infinite. In contrast to the slow, uncertain ‘bullock cart’ theological path to God, Kriya may justly be called the ‘airplane route,” said Paramhansa. PAT TA B H I J O IS ( 19 15 – 2 00 9) Pattabhi Jois taught Ashtanga yoga which became hugely popular in the West and practiced by many celebrities. It’s a physically demanding and dynamic practice based on the ancient text Yoga Korunta. “The whole purpose of Hatha yoga is to purify and control our senses. It is the ultimate science of helping us discover what lies behind the apparent reality of body and mind,” explained Pattabhi. BE LLUR K RIS H N A M ACH A R S U N DA R A R AJA I YE N GAR ( 1 9 1 8 – 2 0 1 4 ) BKS Iyengar is considered one of the foremost yoga teachers in the world, and is the author of many books on yoga including, Light on Yoga, a source book for yoga students. Iyengar started hundreds of yoga centers, his discipline known as Iyengar, focuses on the correct alignment of the body in each pose. At the age of 95 he reportedly could still perform sirsaasana (headstand) for half an hour. He is recognised by millions of followers in more than 70 countries. “By drawing our senses of perception inward, we are able to experience the control, silence, and quietness of the mind,” said Iyengar. YO GI B H AJA N (1 9 29 – 2 00 4) Although commonly known as Yogi Bhajan, the teacher was born Harbhajan Singh Puri, and when he became a United States citizen in 1976, changed his name legally to Harbhajan Singh Khalsa Yogiji. He is credited with bringing Kundalini Yoga, the ‘Yoga of Awareness’ to the Western world. As an inspiring teacher, he attracted a huge following. “Your mind is your servant, your body is your vehicle and your soul is your residence,” says Bhajan. BI K R A M C H O UD H A RY ( B OR N 1 94 4) Bikram is well known for teaching yoga in studios heated up to 40 degrees Celcius. His classes consist of 26 postures performed in sequence and is taught in over 500 certified yoga studios worldwide. Each pose is designed to benefit a specific bodily systems. “Yoga is the perfect vehicle for change of yourself. First by creating and strong and powerful body and mind. It is a starting point from which you can begin to realise your human spirit.”
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M OV E
SANS KRI T SAV V Y ASANA ( S E AT )
BANDHA ( TO LO C K O R C L OS E OFF ) D H YÌN A (M ED I TAT I ON ) G U RU ( T EAC H ER O R M A ST E R ) H AT H A (S UN A N D M O ON ) MANTRA (M IN D A N D V E H I C L E )
MUDRA (S EA L O R G E ST U R E )
Before heading off to your yoga class, you may find it helpful to familiarise yourself with some of the descriptive terms you are bound to hear. Original yogic texts were written in Sanskrit, said to be the oldest language known to man, and the postures and principles are often described with Sanskrit words. Here’s a short guide to yoga vocab. These are the physical postures or poses in the practice of yoga. They sometimes involve balancing, twisting, holding and are done on the floor, standing, inverted or upright. They can be done on their own or in succession. One of the main sequences is the surya namaskar or sun salutation which is a series of asanas done one afer the other. A bandha is an energy lock using specific muscles in one or more points in the body. Practicing a bandha lock has benefits like rejuvenating the organs, increasing circulation and purifying energy channels. This is a focused practice often using conscious breathing and higher contemplation to reach deeper levels of consciousness and calm the mind. The idea is to acheive a permeating and unfailing sense of calm and wellbeing. Many teachings are offered under the guidance of a guru who serves as a mentor, teacher, or guiding light. Guru means weighty and is meant to depict someone with mastery and knowledge. Hatha yoga describes any of the physical practices of yoga. With ‘ha’ meaning sun and ‘tha’ moon it indicates the unifying aspect of opposites - bringing together all existence into wholeness and unity. ‘Man’ is mind and ‘tra’ is instrument or vehicle. A mantra is a sound or sounds, syllables, a single word or groups of words repeated with the goal of creating positive transformation. The emphasis is often on the vibrational quality of the sound rather than the words themselves. Positioning the body in a certain way has an influence on the energies of the body, or mood. An example of a basic mudra is a hand gesture that connects the tip of the index finger with the thumb creating a closed circle. Mudras can stimulate parts of the brain, redirect the flow of energy in the body and improve concentration.
N A M A ST E (G R E E T I N G )
Various translations exist but it is commonly known to mean ‘the divine in me honours the divine in you’. Another translation is ‘I honor that place in you where the whole universe resides. And when I am in that place in me, and you are in that place in you, there is only one of us’. It’s often used as a respectful greeting, farewell or to close a yoga class.
O M OR AU M (UN IV ER S A L S OU N D )
This is a sound frequently chanted or uttered before, after or during a yoga class. It’s considered the first sound of creation, a seed sound heralding the unbounded universe and the manifest and unmanifest aspects of God. Repeated with the correct intonation it is said to resonate through the body and penetrate to the centre of one’s being.
P R A N AYA M A ( B R E AT H )
The word ‘prana’ means life force or breath and ‘ayama’ means lengthen. Pranayama is the formal practice of controlling the breath to facilitate inner stillness and awareness. It’s used in meditation and during the physical practice of yoga.
S AVA S A N A (CO R P S E P OS E )
This is a restorative pose usually practiced at the end of a class during final relaxation. It’s known as a challenging pose as it calls for absolute surrender and deep relaxation. It allows the body to process the information and benefits from previous asanas.
UJJAY I (V IC TO R IO US B R E AT H )
Ujjayi is also called the ocean breath or hissing breath. Breathing is done through the nose and a slightly narrowed throat which makes an oceanic sound. It is known to have many benefits like building internal heat, maintaining rhythm, clearing toxins, staying present and more.
V I N YA S A ( TO PL AC E IN A S P EC I A L WAY )
YO G A (YO K E OR U N I ON )
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Vi means in a special way and nyasa is to place. Although there are many layers and meanings to this word it denotes an artful way of living where skill and awareness is applied to all the rhythms of life including self-development, personal care, relationships and evolution. It can also apply to a series or flow of yoga poses. This age old discipline covers a way of living that guides the practitioner towards achieving liberation. It includes practices like physical postures, breathing, meditation, service to others, discipline, philosophical study and more.
A N ATO M Y O F A P OS E Each asana or yoga pose has multiple benefits and a specific way it should be practiced. There is never an end to mastering a pose as the individual practice of yoga will always bring new challenges. In fact, yoga isn’t about mastery it’s more about the art of interacting with the challenges we face along life’s journey.
D OW N WA R D FAC I N G D O G [ A D H O MU K HA S VA NA S A NA ]
This is a primary pose in yoga and one of the base asanas in the sun salutation. It’s also an excellent pose to practice on its own. A practiced yogi will use the downward facing dog as a resting pose. *Start by kneeling on the floor. Connect your hands with the floor out in front of you. *Spread your fingers out widely and ground them on the floor. Your index fingers should be parallel to each other. *Put your knees directly below your hips. Turn your toes under and as you breathe out lift your knees off the floor. *Before you straighten your knees, lengthen the line from your tailbone up the length of your spine. Then lift your pelvis and straighten your knees so your body turns into an inverted V. Lift your butt towards the sky. *Feel a lift from your ankles up towards your inner thighs. Your heels may not stretch all the way to the floor but the idea is to work towards that. Your knees should be straight but not locked. *Press the index fingers into the floor. Feel your shoulder blades against your back, widen them outwards and draw them down towards the pelvis. Your spine should be in a perfect long line, not rounded in or curved back. *Relax your head and neck area but don’t let it hang. After one to three minutes bend your knees to the floor and rest in child’s pose. FO C US : Energetically this pose allows energy flow through the root chakra and a pooling of energy in the solar plexus.
G E TAWAY
DOLPHIN D AY S by Lara Potgieter
PHOTOGRAPHER: Image © Dolphin Encountours Research Centre
Imagine waking to the sound of a Tibetan singing bowl, spending the morning swimming with wild dolphins, enjoying a quiet afternoon of reading, journalling and getting creative, and ending the day with a spot of yoga and a festive communal meal. Sound like your idea of a decent time out?
“Advice from a dolphin: Have a playful spirit. Be curious. Find someone you really click with. Sound out new ideas. Glide through the day with ease. Find your life’s porpoise. Consider the flip side!” - Ilan Shamir
Energy healer and animal communicator Debbie Caknis of Zeropoint Healing has spent nine years perfecting the balance between rest and recreation, process and play on her five- and six-day Dolphin Retreats in Mozambique’s Ponta Do Ouro. The experience includes swimming with dolphins combined with art therapy, kundalini yoga, reiki, crystal healing, kinesiology and more. Add sundowner expeditions to local beach bars and Pina Coladas at the pool - the perfect balance of deep healing and light-hearted fun. The dolphin swims are led by the bubbly and passionate Angie Gullan of Dolphin Encountours Research Centre where conservation is the first consideration. Angie and team have a strict code of ethics around marine mammal encounters, and have been instrumental in the Ponta Do Ouro Partial Marine Reserve. The centre began with the intention of long-term monitoring of the local dolphins, and the swims finance Angie’s DolphinCareAfrica NGO. Since 1995, the Dolphin Encountours team has facilitated wild dolphin swims with tour groups, sharing the beauty and importance of the bottlenose, humpback, spinner and spotted dolphins of Ponta and surrounds. Angie identifies many of the dolphins by name, and seems to garner a deep trust from the local dolphin families. Bottlenose dolphins are a particular focus of the encounters, with the intelligent, curious and playful beings spending stretches of time interacting with snorkellers under Angie’s direction. Simply finding the wild animals in the vast ocean seems like a miracle, but the crew are adept at anticipating their patterns. Out of respect they only let guests enter the water if the dolphins stay near the boat, indicating a wish to interact. Being able to spend time so close to them, observing and interacting on their terms, is an experience so transcendental Angie herself struggles to put it to words. Ethical marine mammal tourism in Mozambique is important to Angie who encourages a few rules: only one boat to approach a pod at a time, no touching or feeding, and a thorough briefing beforehand. While she has first-hand experience of the healing power of dolphins, she opposes dolphin-assisted therapy or interaction that requires dolphins in captivity. She advocates keeping the dolphins’ home plastic and pollution-free. The Dolphin Encountours team has been recording the humpback whale migration over the past ten years, and visitors between July and December often enjoy spectacular whale displays from the dolphin boat.
The 2018 retreats take place in February, May, August and October. For more information visit www.zeropointhealing.co.za or contact Debbie at firstname.lastname@example.org
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O Lar Do Ouro Guest Lodge is a festive and animal-friendly base during the retreat. A peaceful garden, well-stocked bar, communal dining and lounge/entertainment area, braai facilities and sparkling blue pool houses 26 people in double en-suite units. There is also a family room and self-catering flat. Breakfast is included and delicious Mozambican-style dinners available for retreat groups. In-room air-conditioning and poolside massages complete the relaxed offering. The lodge is a short walk from the Dolphin Encountours Centre and beach. Quad bikes and bicycles are part of future plans for guests to get to the village with ease. Zeropoint Healing Dolphin Retreats start in Durban, with a bus transfer to Ponta Do Ouro through the Kosi Bay border or participants can self drive and leave cars at the border. 4x4 owners can meet directly in Ponta. The retreats are suitable for anyone 15 years and up, whether experienced or non-experienced swimmers.
TRAVEL FOR THE SOUL by Jackie May My favourite holiday spot is a valley a few hours drive out of Cape Town. In summer it’s dry, hot and dusty. There is no cell phone reception. The cottage we rent is not electrified. There are hills and dales to explore on foot, a slow brown river to swim down and a tree to read under. Don’t get me wrong, I love a city holiday or a stay in a five-star luxury lodge, but nothing feeds my soul more than long days of doing very little, and evenings cooking under the clear starlit Karoo sky. There is good reason for this too. There have been scientific studies to show that spending time in nature boosts your working memory, de-stresses you and increases your ability to focus. There are the added physical benefits of all the walking and swimming, and best of all no cell phones to distract and disrupt your precious holiday time. Now imagine how much better for my soul it would be, if I knew that my holiday destination (and me) was following responsible tourism principles. I could put my feet up knowing I’m lightening my footprint - literally. There are a number of great local destinations and tour companies with the intention of empowering their local communities and lessening their impact on the environment. For suggestions I’d look at these resources: ECO ATLAS You’ll find budget self-catering options and luxury hotels following sustainable principles on this platform. I found the wonderful Simonskloof Mountain Retreat near Montagu listed here. The accommodation on this farm is off the grid and solar power-equipped. If you’re not resting your weary soul, you can trek, hike, mountain bike or go kloofing in the beautiful mountains enveloping the valley. In Limpopo, there is Garanga Safari Camp near Hoedspruit. This exclusive camp, which implements green practices to “enable an eco-safair for conscious travellers”, is situated in the greater Makalali Conservancy. Of course, Bulungula Lodge on the Wild Coast is listed too. The Rough Guide described this as “one of the World’s ultimate ethical travel experiences”. You are immersed in the local community here and can learn to brew beer, stamp maize and make bricks. A bucket list destination if you haven’t already been. www.ecoatlas.co.za THE AFRICAN SAFARI FOUNDATION Another good resource, this not-for- profit organisation builds partnerships between communities, ecotourism operators and conservation agencies in some of Africa’s poorest destinations. The team has worked in the North West Province to build two community-owned tourism lodges Madikwe Game Reserve in the North West Province, a Big Five area. See the website for their other projects well worth visiting. www.asl-foundation.org LOVE TO STAY This is a wonderful site for all kinds of holidays, and especially the hard to find eco spas. Its mission is it to help you spend your money on places that make a positive impact on the environment and engage the community. They award green hearts to the listed establishments for “their positive green acts”. You’ll find beautiful spas (Rest and Digest Wellness Haven in KwaZulu Natal looks great), green glamping options and some treehouses. www.lovetostay.co.za By the time this goes to print, I’ll be sitting under a tree with my nose in a book, and my phone will be off. I’m sure I’ll not be the only one this year making commitments to living a more conscious lifestyle. Travelling as lightly as possible will be on that list for 2018. Happy holidays, and an even happier and greener 2018.
J A C K I E M A Y is the editor of Twyg, a new lifestyle destination for conscious consumers
Egypt 18 February 2018
An Authentic Egyptian Experience Luxor and the Valley of the Kings and Queens; Newly opened tombs of Seti I and Nefertari; Hot air ballooning at dawn; Sailing in a Dahabeya, the original boat that once cruised the Nile, stopping at temples on our way to Aswan. A stay at a Nubian Guesthouse; Abu Simbal; and sailing on the Nile in Faluccas. Cairo, the Pyramids, and the Sphinx.
Cuba 22 april 2018
An adventure of a lifetime Grand hotels of Old Havana; vintage cars, those famous cigars, and Ernest Hemmingway. Verdant Vinales; Santa Clara where they remember Che’ Guevara. Small beautiful Cienfuegos; Camaguey; the colourful streets of Trinidad where Salsa can be heard. Beaches of Cayo Coco. Music infuses this small island country.
Morocco 12 june 2018
The ultimate exotic destination
The unique medinas/souks of Marrakesh and Fez; Fez’s Sacred Music Festival; Jemaa el Fnaa Square in Marrakesh; the remarkable Majorelle Gardens; the blue city of Chechaouen; ride camels through the highest dunes in the Sahara; a stay in a restored Kasbah; and the seaside cities of Essouira and Casablanca.
B O OK REVIEW S SM ART WOMAN Sylvia Walker | Penguin Random House How does your personal view of money impact on your financial behaviour? Who is competing for your money? Why can it be so difficult to find money to invest? Smart Woman will help you answer all of these and more in an accessible and informative way. It guides the reader to understand the universal principles behind growing wealth, including how the financial markets work and what investment options are available. With almost 30 years of experience in the financial services world, the author offers all her expertise on obtaining financial independence and building long-term wealth at any age.
FIND YOUR W H Y Simon Sinek | Penguin Random House Find more inspiration at work and inspire those around you with this hands-on, step-by-step guide to finding the true purpose behind all that you do. You could be starting your first job or leading a company – wherever you are on your path, it’s possible to come to view fulfillment as a right rather than a privilege. Find Your Why is filled with practical exercises, illustrations and action steps, making it a great companion for individuals and teams wanting to feel part of something bigger and more important than themselves, and achieve personal freedom in the process.
GENES TO P L AT E Yael Joffe, Judith Johnson & Alex Royal | Impact Clinics Gone are the days of the ‘one-size-fits-all’ approach to health. Each of us is physically, biologically, behaviourally, mentally and genetically unique. How could we subscribe to the same ways of living our best lives? Advances in genetics are not only changing the way we see ourselves, but allowing us to change the way our very genes behave. Think you’ve inherited a set-in-stone blueprint for a certain level of health or quality of life? Think again. How you live – and particularly how you eat – can directly influence how your genes are expressed, in turn managing chronic disease and creating optimal (and sustainable) physical and mental viality. Genes to Plate has over 100 simple, science-based recipes to fit your genotype and optimise your wellbeing. If unsure of your genetic profile, comprehensive introductions to each section will help you recognise aspects of yourself. Alternatively, you could try them all and feel safe in the knowledge that you’re covering every base for sound overall genetic expression!
by Lara Potgieter
A MIND AT H O ME WIT H IT SELF Byron Katie | Penguin Random House Famous for her classic work Loving What Is, Byron Katie continues to guide readers to open their minds and question their limiting and destructive thoughts in this gentle yet profound follow-up title. Using a method of self-inquiry built on mindfulness, she teaches how to question all thoughts in order to free ourselves from their power over us. A Mind at Home with Itself is structured around the Diamond Sutra, a great spiritual text that questions all conditioned notions of ‘self’. Applying the techniques in the book may take some practice at first, but the more lighthearted way of experiencing the world that will inevitably arise as a result makes it more than worth the effort.
PAT H WAYS TO P O SSIB ILIT Y Rosamund Stone Zander | Penguin Random House What story do you tell yourself about your life? Have you considered the fact you have the power to change this, and reality as you know it in the process? Throughout history, we humans have bumped up against the glass ceilings of our own limiting assumptions about ourselves, the world, and our place within it. Pathways to Possibility seeks to systematically dismantle these, initiating new patterns and resultant behaviours that persist well into the future. After gaining the capacity to witness thought patterns, transcend them and in turn help others to do the same, readers will find themselves in new territory in which ‘world and mind, mind and world are one’ in an expanded view of what is truly possible for us.
T H E C H O IC E Edith Eger | Penguin Random House When Desmond Tutu calls a book ‘a gift to humanity,’ you can be certain it will be of great benefit to all who read it. Today, Edith Eger is a renowned psychologist specialising in freedom from trauma. Once upon a time, though, she was pulled – barely alive – from a pile of bodies in Auschwitz. The Choice resonates with the full force of one woman’s courage in the face of unspeakable horrors, yet retains its sense of warmth, compassion and hope throughout. A remarkable example of how suffering can be transformed into love, it illustrates the fact that freedom and forgiveness can be found in the face of anything that can possibly befall a human being. we desire.
SHOP THE BOOKS O NL INE O R AT SE L E C TE D B O O K STO R E S
L E A R N TO M E D I TAT E Meditation is seen by numerous researchers as potentially one of the most effective forms of stress reduction and has been described as medicine for the mind. Jian Xu, M.D., a physician, and researcher at the Norwegian University of Science and Technology researched the effects of meditation on the brain. His study looked at the type of meditation where the person focuses effortlessly on breathing or on a meditation sound, and beyond that allows the mind to wander as it pleases. He noted that, “When the subjects stopped doing a specific task and were not really doing anything special, there was an increase in activity in the area of the brain where we process thoughts and feelings. It is described as a kind of resting network. It was this area that was most active during meditation.” Charmaine Haig, founder of My Urban Retreat runs a series of different meditation sessions and firmly believes in the benefits. “To start with, meditation reduces stress and even healthcare costs,” says Charmaine. “It helps with deep relaxation, concentration, creativity, focus, inner peace and raises energetic vibration.” For many, it vastly increases their quality of life. There are many forms of meditation, from strict, regulated practices to breathing routines and visualisation. Practised regularly, meditation is seen to help develop habitual, unconscious microbehaviours that can result in wide-spread positive effects on both physical and psychological processes.
D I D YO U K N OW ? The authentic tradition of meditation creates the experience of a state called thought-less awareness or equipoise. This state neutralises the excessive stress producing activity of the mind without reducing alertness and effectiveness.
MY URB A N R ET R E AT offers weekly meditation and wellbeing classes. The classes accommodate absolute beginners and also those needing specific support to help heal or overcome issues like procrastination or addictive behaviours as well as those who want to connect to their higher selves for more clarity in decision-making. Certain classes include part meditation and part self-development using visualisation techniques, art therapy and mindfulness movement. For more information on classes contact: email@example.com or call 021 418 4008
Finding Healing M E TAVA R S I T Y
N ATA L I E W I T T W E N ST IL L N E SS IN M OTION
MetaVarsity is a school of metaphysics founded in Cape Town in 2004 to bring spiritual intelligence to the mind, heart and soul of the everyday person.
Struggling to slow down or switch off at night? Suffering from headaches or body pain? Experiencing high blood pressure or simply feeling out of balance?
We currently offer courses in metaphysics, reiki and numerology, and workshops in crystal healing and tarot. Flexible programmes and well-designed modules include class-based and distance learning. Our environment nurtures expnding consciousness and new business opportunities for graduates in their field.
I offer two healing disciplines (Tai Chi and massage) known to help combat the consequences of modern-day living and providing benefits on many deep and complex levels. Depending on your needs, I use a combination of myofascial release, deep tissue, trigger point and Swedish massage techniques. Through slow and sustained pressure techniques, your central nervous system is encouraged to switch into a state of ease and calm. Whether you have a healthy active body or live a sedentary desk-bound lifestyle, you can reduce stress, tension and pain in the comfort of my leafy suburban studio.
We see true spiritual intelligence in applying life skills in a practical way and encourage students to push the boundaries of what they consider possible for themselves. In fostering a community of inspired and collaborative individuals students passionately share their knowledge with each other and with newbies. All our courses have been developed with specific outcomes and assessment criteria. Our students are testimony to transformative experiences and steady personal development and our facilitators are experienced in many different holistic, esoteric and corporate fields. Learning experiences are available in classrooms throughout Cape Town, Johannesburg and the Garden Route, and online opportunities nationally and internationally. Cape Town, Johannesburg, Garden Route & Online 0861 116 126 firstname.lastname@example.org www.metavarsity.com
My movement classes form an integral part of my offering. Tai Chi’s slow, soothing movements provide a calm space amidst the chaos of daily living. Harvard Medical School stated in their May 2009 Health Publication that “Tai Chi might well be called ‘medication in motion’.” There is growing evidence that this mind-body practice has great value in treating or preventing many health problems. It’s an easy yet sophisticated set of relaxation exercises that encourages the muscles to release tension, the mind to let go of worry, and the heart to come into a relaxed and content space. Finding your stillness is one of the most soothing and powerful things you can do for yourself. Cape Town 072 400 4329 email@example.com
T / D R M A R K U S VA N D E R WESTHUIZEN HEALTHY C HOICE I facilitate healing through my extensive and in-depth understanding of energy work. My clients benefit from my expertise in a range of modalities including kinesiology, crystal and aura healing and herbalism. Over 20 years of experience in the field of healing, has developed my ability to pinpoint solutions to seemingly complicated stresses, remaining grounded and pragmatic while at the same time empathetic to my clients’ needs. My credo is to hold myself to uncompromising standards of excellence. In 1992 I started with crystal healing training and have since added aura healing, herbalism, holistic massage, reiki, Indian head massage, namikoshi shiatsu, specialised kinesiology, pachakuti mesa tradition curanderismo, bio resonance scanning, past life regression and soul plan readings to my repertoire. Through my experience I developed a technique called energetic recalibration. This focuses on recalibrating the proprioceptors in the body to encourage self-healing and allow a return to natural alignment. I also prepare highly specialised crystal essences distributed in South Africa and abroad. While serving as administrator of the Reiki Masters Association of South Africa I established and co-ordinated an interactive social network for reiki master practitioners and teachers. This focuses on sharing information between reiki masters as a way of developing teachers and raising the standard of reiki training in South Africa. Whether you’re in need of energy work, body work, natural healing, readings, coaching, training or products, I am available both in-person and via phone and Skype. Cape Town 072 952 3630 firstname.lastname@example.org www.healthychoice.co.za
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Take a spiritual course, treat yourself to an amazing massage, change your eating habits and escape to a countryside spa this summer.
FELICITY KLOPCIC HEALI NG TO U C H F O R WOME N’ S HEA LT H
CHRISTINE PHILLIPS H E A LT H YOURSEL F
Through a non-invasive approach using medicinal arts like reflexology, remedial massage and aromatherapy, I assist with female-specific health conditions. My intention is to restore balance and harmony.
Besides being a certified Dr. Sears Health Coach and a graduate of The Institute for Integrative Nutrition, I am also a qualified chef, the founder of the Little Cooks Club for children, and author of the Timeless Family Food Journal.
Reflexology involves stimulating reflex points on the feet connected to specific bodily organs and glands. Massaging them can raise awareness of sluggishness and congestion anywhere in the body, bringing relaxation and enabling healing. Several common conditions respond well to reflexology, including menstrual problems, menopausal conditions, stress, headaches, constipation, insomnia and more. Aromatherapy is an ancient healing tradition where essential oils from herbs are extracted to help treat of a range of ailments, including skin disorders, muscular tension and stress and anxiety. Remedial or therapeutic massage offers benefits beyond deep relaxation. Its primary aim is to find and resolve deep muscular knots and trigger points. Holistic massage improves circulation, eases tension and helps bring about internal balance and peace.Last but not least, I offer inversion therapy, which has recently received much recognition from mainstream medicine from its benefits in stretching and relaxing the spine and joints, improving their general condition and giving a major boost to venal and lymphatic flow.
Having struggled with weight for most of my life, I understand how difficult it can be to balance your diet. Many years of working with clients have led me to a holistic approach to nutrition and wellbeing that incorporates lifestyle, attitude, nutrition and exercise. Individual consultation and attention are key, as we so often find that ‘one person’s food is another person’s poison’. We are all different, and should be treated as such. I present clinically proven presentations, workshops and lectures, teaching customisable, turnkey solutions that families can embrace as they incorporate healthier eating and exercise into their daily lives. I am available to teach at parent groups, mom’s clubs, day care centres, local government agencies, sports camps and more. My weight loss programmes help people build a foundation of knowledge, create new habits and implement healthy strategies into their daily lives. They’re step-by-step journeys where each session builds on the one before. I know many people feel overwhelmed and confused by conflicting nutrition information. My approach is a ‘back to basics’ one with an understanding that small changes over time create amazing results that are also manageable and sustainable. One of my weight-loss offerings is a paleo-specific programme, and my cleansing and detox programmes help people stabilise and improve their energy, eliminate disease-causing waste and curb unncessary cravings.
Johannesburg 073 013 9070 email@example.com
I also teach healthy cooking classes to domestic workers and parents who want to keep their families healthy. These cover a range of different eating styles, and use only the freshest and simplest ingredients. Johannesburg 083 556 3434 firstname.lastname@example.org www.healthyourself.co.za
If you’d like to be listed as a natural health practitioner on Holistica contact email@example.com
K U Z O R O R A D AY S P A Our unique spa offers the best in authentic African healing by skilled qualified therapists in a relaxing country setting. ‘Kuzorora’ means ‘relax’ in Shona, and our name could not be more fitting. Our offering combines a sensual combination of healing African herbs like serokolo, aloe, African potato and marula with a memorable and even educational experience for our clients. The symbol of our spa is an Andinkra symbol of linked hearts with the words ‘asase ye duru’. This means ‘show reverence to the divinity of Mother Earth’, and all our products and treatments are designed in harmony with nature. Walk our labyrinth, enjoy a eucalyptus and lavender facial steam, ease tired muscles with a full-body compress and hot stone massage, treat your feet to a massage, soak and scrub, and enjoy a healthy breakfast or light lunch with us. Our popular couples’ day package includes a ‘his and hers’ top-to-toe pamper complete with facial steam, hands and feet welcome treatments, Indian head massage and full-body aromatherapy and hot stone massages. For those wanting to indulge even more, our overnight package for two includes all of this plus a delicious three-course dinner, rose petal turndown and accommodation in the Mbokoto Country Lodge. Spa facilities include relaxation showers, a sauna and a jacuzzi. Groups coming to spend the day with us can enjoy special discounts on treatments and packages, and we even include a luxury bus transfer in our signature day and overnight packages. Our mission is to value our people, our surroundings and the spirit of Ubuntu in all that we do. We love and are inspired by our industry, and look forward to welcoming you! Pretoria 082 332 1199 firstname.lastname@example.org www.kuzororaspa.co.za
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D I R E C TO RY
-2018Your Year Your Development Life Coaching holds the key to Inner Freedom, Mental Health & Goal Achievement
Rebekah Clark 079 497 8413 email@example.com www.clarklifetransformation.co.za
We bring Yoga to YOU: Whenever Wherever and However you wish!
OUR SERVICES: PRIVATE YOGA CORPORATE YOGA
We offer individually tailored, private Yoga lessons in the convenience of your own home: By yourself, with family or with friends!
We bring Yoga to your office: Providing your team with the opportunity to Re-group, Re-energize and Re-invigorate!
To enjoy & relax your body and mind
For a healthier, happier and more productive TEAM
CONTACT US: +27 (0)81 329 4543 firstname.lastname@example.org www.theomrevolution.co.za
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S O C I A L I N I T I AT I V E
H A P P Y. P E R I O D There are so many people doing amazing things around the planet and the MINA Foundation is an initiative we particularly admire. Through addressing female hygiene and sanitation they’re achieving countless objectives from earth friendly consideration to social upliftment.
D I D YO U K N OW ? The Mina cup is a 100% medical silicone cup designed to use during the menstrual cycle. Unlike normal tampons it is re-usable and enables women from all economic sectors a more affordable option for feminine hygiene.
The MINA Foundation was founded by three dynamic women with the mission to keep more young girls in school, change their lives and save the planet. They travel globally not only distributing MINA to schools, but also empowering girls with information and mentorship about appropriate female hygiene and sanitation. Having identified that many young women cannot afford the sanitary wear required and that it is often a source of embarrasment and discomfort, they set about finding a solution. This has resulted in, not only developing a cost effective product but assistance and counseling around everything to do with having a menstrual period. One of the spin-off’s of this initiative is that it prevents young women from missing school. “We are passionate about bridging the gap between classes and life. Our approach includes sessions with teachers and parents. This ensures an inclusive strategy that is mindful of cultural barriers that are sensitive to young girls to this day. Along with a team of phenomenal facilitators, we dive into the lives of the girls with passion and conviction, sharing their expectations, obstacles and feelings with them. We are a team on a mission to ‘minarise’ the world,” says the Mina spokesperson. WHAT IS A MIN A C UP The Mina cup is a smallish silicone cup which is soft and flexible yet at the same time is resilient. Rather than absorb menstrual fluid, it collects it. Once inserted, the cup creates a vaccuum seal that prevents leakage. It also lasts for up to 5 years which means it is very economical and enviro-friendly. Women using the Mina comment on the easy, drama free and painless experience. It’s also known to be efficient and can be cleaned with water or sterilised in hot water.
BE CO ME A MIN A SUP E RHE RO If you want to contribute to this amazing initiative, you can do so in many ways – through volunteer help, through donation, through converting to using a Mina or spreading the word about Mina. For more information or to get invovled log onto www.minacup.org. W W W. W E L L N E S S WA R E H O U S E . CO M // 79