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The Wellness Warehouse magazine
CRAZY FOR CASSAVA Make all your favourite treats with the perfect gluten-free flour
LOVE OFFERING SOFTEN YOUR CORE
Celebrate the food of love with chocolate goji berry brownies
Be kind to your belly with an attitude that keeps it in check
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FROM THE EDITOR
magazine helping you live life well
There’s something so endearing about a month dedicated to love. We had such fun shooting our cover with a couple very much in love. So, we’ve relented and let cupid get the better of us. That’s why you can expect a lot of content themed around the power of love. We look at relationships and connection and fabulous ideas to create a love nest. We also look at what it takes to keep heart health at its best and have loads of recipes to woo your loved one’s. Chocolate goji berry brownies, matcha swiss roll and gluten free wraps are top of our February menu. With that, we also look at how softening the core provides a different outlook and relationship to the belly. Who would have thought, after being so hard, so judgmental and regimented about the belly, we’re questioning whether that’s really necessary. If you want your skin to glow, take note of our line-up of fabulous skin scrubs. Holotropic breathwork is something you might want to try for yourself if you are looking to release deep issues. Then there’s relating to flowers emotionally guided by a floral expert and using colour that reveals itself as a joyous and telling exercise. Learn to give and receive more love is our strong message and in embracing this, we know you’ll strengthen your heart on all levels.
Here’s to a very loving February month!
PUBLISHER: Dr. Sean Gomes EDITOR: Robyn Wilkinson email@example.com EDITORIAL CONTRIBUTOR: Lara Potgieter firstname.lastname@example.org DESIGN: Inge Smit email@example.com DIETITIAN: Hayley Cimring
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FEBRUARY 2017 EAT 16
LOVE OFFERING - Make our Chocolate Goji Berry Brownies. They’re the perfect love offering for any Valentine and a great way to celebrate love food. They also demonstrate good intentions with loads of super food ingredients.
A MACHA MADE IN HEAVEN - Used ceremoniously, for health, weight loss and more, this revered green tea powder is a delight added to recipes. We feature a gluten free Matcha Swiss Roll.
CRAZY FOR CASSAVA - Finally we’ve discovered the perfect gluten-free flour. It’s fluffy, can be substituted on a one for one basis and has all the qualities of wheat flour but without the gluten. We show you how to substitute with the ground root that is cassava, and cook up a gluten free wrap, some doughnuts and super easy gluten free pasta.
HEARTY HEALTH - From a physical, emotional and soulful perspective, there are many things you can do to nurture heart health. We offer tips on caring for your heart from an integrative medicine perspective.
SKIN SCRUB - From body brushing and sugar scrubs to oatmeal rubs and rice powder exfoliation we look at what you need to rev up your circulation and create beautiful polished skin.
HOLOTROPIC BREATHWORK - This healing technique is more powerful than most expect. Find out more about Holotropic Breathwork and the deep healing effect it has.
SOFTEN YOUR CORE - Generally we’re so hard on the core, we expect our bellies to be six packs and admonish them daily. Yasmin Lambat from Body Sensing shows us a different perspective that promises to change the way you see your belly.
Events - Interesting workshops, training,
Editor’s Choice - Looks at our favourite
Read Well - Keep up to date with the latest
Getaway - Head off to Clarens for an exciting weekend of art and healing.
Finding Healing - We interview 6
Classified - Find out what’s happening in your wellness community with workshops, retreats, therapies and more.
4 Happy Heart Supplements – Nurture
courses and events.
8 WAYS TO CREATE A LOVE NEST – How do you create an environment that’s conducive to love? We explore what you can do to turn your home into a love nest by working on self love to adding crystals, fragrances and more. KEEPING THE CONNECTION – Staying in a long-term relationship is made much easier when you know the true dynamics of what keeps the flame alive. Use far reaching research tips to keep your relationship together.
LIVE 52 MODELS: Dr Leila Sadien and Yaaseen Cader PHOTOGRAPHER: Anton Robert STYLIST: Bernadette McCabe
CONVERSATIONS WITH FLOWERS – Floral communication expert Jill Manson takes us on a journey of how flowers healed her life and shows us how we can receive personal messages by connecting with the colour, beauty and healing essence of flowers.
products for February. information with our selection of February reads.
practitioners helping people find wholeness with various different disciplines and techniques.
your heart with supplements and eats that add to a great heartbeat.
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OUT & ABOUT
by Lara Potgieter
LOVE YOURSELF THIS MONTH BY ESCAPING TO A YOGA RETREAT, GETTING TO KNOW YOUR CHAKRAS, LEARNING TO WORK WITH FLOWER ESSENCES AND CRYSTALS, OR UNCOVERING YOUR FULL POTENTIAL AT A TRANSFORMATIONAL COURSE OR SEMINAR.
BACH FLOWER COURSE 10 TO 11 FEBRUARY 2017 Every family should have its own box of Bach remedies to help balance negative and excessive emotions. The natural flower essences restore balance simply and safely in the face of stressful and busy lives. This introductory course in Sandton, Johannesburg will give you the knowledge and confidence to select remedies to help yourself as well as your family, friends and pets. For more information contact firstname.lastname@example.org or visit www.beinginbalance. co.za. YOGA RETREAT 17 TO 20 FEBRUARY 2017 This retreat at The Cavern Resort and Spa in the Drakensberg offers two daily yoga classes and a complimentary spa treatment. The retreat is hosted by Helen Garner, a qualified Ashtanga instructor who has taught yoga worldwide for many years. Helen is dedicated
to helping people find wellness and balance through yoga, and she challenges students to find out more about themselves and their bodies on her retreats. For more information contact info@ helengarner.com or visit www. helengarner.com. INTRODUCTION TO METAPHYSICS COURSE 11 FEBRUARY TO 9 DECEMBER 2017 Metaphysics is the study of the underlying principles of life and the application of these principles in mastering our own lives. This course is a journey into self-discovery, offering a solid foundation of metaphysical tools to support consciousness and growth. It’s divided into four modules - selfawareness, control of the mind, energy perception and intuitive development. Participants can opt to complete the modules over six or 12 months, either at physical classes at the MetaVarsity campus in
Plumstead, Cape Town or online. For more information contact email@example.com or visit www.metavarsity.com. JOURNEY INTENSIVE SEMINAR 17 TO 19 FEBRUARY 2017 Founded by Brandon Bays, The Journey is a globally recognised healing and transformational modality that aims to help participants uncover and awaken their limitless potential. At the Journey Intensive Seminar in Johannesburg, you will learn the latest Journey techniques as well as experience meditations, guided introspections and additional mini-process work. Anyone can attend and no prior experience or knowledge is necessary for you to get the most out of the seminar. The Journey Intensive is both a lifechanging experience in itself, and an essential pre-requisite to all Journey Advanced Level workshops and retreats. For more information contact
firstname.lastname@example.org or visit www.thejourneysa.co.za. CRYSTAL HEALING SHORT COURSE 20 FEBRUARY TO 27 MARCH 2017 Crystals are one of the most important tools in energy healing, as they're used to extract and direct energy from one area to another. This two-month course in Plumstead, Cape Town comprises six weekly classes that offer an overview of crystal healing, including choosing, cleansing and reprogramming crystals; crystal profiles; practical application of crystal healing, and more. For more information contact email@example.com or visit www.metavarsity.com. A JOURNEY THROUGH THE CHAKRAS 21 FEBRUARY TO 11 APRIL 2017 This seven-week course in Cape Town offers a thorough understanding of each of the seven major chakras, including how and when they develop, how they are affected by our lives, and how they in turn influence our physical, emotional and mental wellbeing. You will learn to identify chakra imbalances that may explain certain behavioural patterns, as well as simple techniques to keep your chakras balanced and open. For more information contact info@ intuitionandhealing.co.za or visit www.intuitionandhealing.co.za.
If you have an event you want to share with our readers email firstname.lastname@example.org
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EDITOR’S CHOICE She said, “I’ve learned that whenever I decide something with an open heart, I usually make the right decision. I’ve learned that even when I have pains, I don’t have to be one. I’ve learned that every day you should reach out and touch someone. People love a warm hug, or just a friendly pat on the back.” Maya Angelou
WHIFFS OF ENERGY Regain your energy and enthusiasm with Les Fleurs de Bach’s Energy Wellbeing Rituals – a fragrant combination of three complementary pamper products perfect for a morning self-love ritual. The elixir, roll-on and treating fragrance harness the invigorating powers of Bach flowers the likes of olive and wild rose, and include grapefruit, eucalyptus and a host of other essential oils to complete the sensual experience. Les Fleurs de Bach Energy Wellbeing Rituals R459.99
Fall in love with baking again with Health Riot’s cassava flour – the fluffy and tasty gluten-free, wheat-free, grain-free, nut-free and non-GMO alternative to the old staple! Perfect for people with gluten, grain or nut intolerances (or simply those who want to live healthier lives), cassava flour substitutes 1:1 with ordinary wheat flour and allows you to make perfect Paleo-friendly cakes, cookies, brownies and more. It’s such a perfect alternative. Health Riot Cassava Flour 450g R99
IN THE PINK A new alternative to the mood booster we all know as 5HTP is the tablet 5-HT1 by Solal. It acts as a mood enhancer, and is effective in the treatment of depression and anxiety. It also helps with deeper sleep and improving cognitive function. 5-HT1 has a dual mode of action that prevents reuptake of serotonin and promotes the production of serotonin. It doesn’t require prescription and is scientifically proven. Solal 5HT1 30caps R299
LOVE YOUR SKIN Be ever ready for that hot date with Down to Earth’s soothing, purifying and healing antimicrobial Clear Skin Gel. A natural antiseptic, the gel works as an ointment for skin abrasions, rashes, insect bites, eczema, cold sores, acne, and more. It harnesses the power of Aloe Vera gel to soothe inflammation, and includes tea tree oil for its antiseptic qualities, calendula to calm the skin, and echinacea to accelerate healing. A powerful natural combination! Down To Earth Clear Skin Gel 125ml R112
BALLS OF BLISS Love your body and your taste buds with these delicious nutrient-packed superfood balls. The healthily decadent snacks come in three different flavour variations - the Happy Heart balls are perfect for the month of love. Most people who have tasted them get hooked straight away. My favourite is the Rose Geranium, which has a combo of superfoods and raw cacao. They come in a pack of two, which is a good thing cause after one, you’ll definitely want another. Pop a pack into someone’s pocket, lunch box, work space or on their pillow, it’s such a cute way to show you care. Bliss Focused Mind Superfood Balls 35g R29.99
Thanks to Earthbound Wines, you can now show the earth some love while you celebrate with your sweetheart. With their quality wines organically grown according to Fairtrade principles, it’s clear that they care about what they put into the body and the earth. Their delicate Chenin Blanc is perfect for a romantic summer picnic or al fresco dining with friends. Earthbound Wines Chenin Blanc R59
POTTING AROUND Spend time preparing a homemade feast with your loved ones using Risoli’s range of Dr. Green everyday and specialised cookware. The premium pots and pans don’t release toxic substances into foods, allowing for delicate healthy preparation that respects the environment too. They’re ideal for gentle cooking over low heat, and help you make sure that food stays wholesome and flavoursome. Risoli Dr. Green Sauce Pot with Glass Lid 16cm R950 SHOP ALL ONLINE AT WELLNESSWAREHOUSE.COM
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BRIGHTER DAYS AHEAD
INTRODUCING SOLAL 5-HT 1™ Unique delta-KNX™ a purified extract from Sceletium; effectively enhancing your mood, improving sleep and reducing anxiety.
LIVE Ascendis customer care line: 011 036 9420 email@example.com | www.solal.co.za
& spread some love
Congratulations to @the_fashion_love_story for being our January winner! With your R500 Wellness voucher, you can spoil yourself in-store or treat yourself to more refreshing smoothies at any of our cafes.
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Select one of our Wellness CafÂŽâ€™s to nourish your body, mind and spirit. Satisfy yourself with one of our wholesome treats, delicious smoothies or nutritious juices. Located in: Lifestyle on Kloof, Gardens Centre, V&A Waterfront, Wembley Square, Menlyn Maine Central Square, Brooklyn Mall and The Grove.
cover model have the ability to cure ourselves, and my passion lies simply in being a facilitator in this process. With the numerous different disciplines you have studied, which is the one you find most helpful or that stands out the most? Interestingly, I find myself using the principles of Reiki in every medical consultation. I find the most valuable skill I’ve learnt with all my alternative studies is honing my intuition. This is what makes a true integrative doctor and is the reason I am passionate about what I do. In terms of healing modalities, I absolutely resonate with the teachings of Chinese medicine. I love the way they understand the human organism!
THE POWER OF HEALING WE COULDN’T THINK OF ANYONE MORE APPROPRIATE TO FEATURE ON OUR FEBRUARY COVER THAN DR LEILA SADIEN, AND BEING OUR VALENTINE ISSUE WE WERE DELIGHTED TO HAVE HER PARTNER, THE TALENTED HAIR AND FURNITURE DESIGNER AND MODEL YAASEEN CADER FEATURED WITH HER. Dr Leila is a remarkable woman, not only has she qualified as a medical doctor but she has an integrated approach to healing that incorporates all aspects of body, mind and soul. She’s also not a sissy when it comes to aesthetic medicine, something she speaks about with passion and ease. When I asked Leila what attracted her to healing and medicine as a career she answered, “It was in my bones, I’m a healer by nature and couldn’t have escaped if I tried.” We ask Dr Leila about trends, living life well and what makes her practice so successful. What are some of the trends you have noticed coming from your practice? People these days seem a lot more aware of diet and food intolerances. Many of my patients know that diet plays a huge role in their wellbeing and are gravitating towards eating a healthier diet. It’s surprising the amount of people who have chosen a ‘free from’ diet. Whether it’s wheat, gluten, sugar, dairy or additives, people are much more selective about what they eat. Luckily more of these foods are available which makes it easier.
SKIN AND BEAUTY ARE NOT SEPARATE FROM BODY, MIND AND SPIRIT. OUTWARD APPEARANCE DEFINITELY REFLECTS INNER HEALTH AND THERE IS A CERTAIN AMOUNT OF HEALING THAT OCCURS WHEN A PERSON BOTH LOOKS AND FEELS GOOD.
Another trend is that people seem more and more to be aware of the negative side of chemical medications and are searching for more natural, holistic methods of healing. This is why my practice is focused predominantly on addressing the root cause of disease. Whether it be physical, emotional or energetic. What is a key element in your philosophy towards healing? My interest lies in offering healing to patients holistically and with integrity. Helping the patient find meaning in their suffering and pain is a core focus in my practice and I believe that simply treating symptoms is not only short sighted but can also be dangerous. I strongly believe that we all
Do you have a healing icon or mentor you draw inspiration from? The people I most draw inspiration from are the powerful women through the ages. I strive to embody the female medicine women of old who worked in a time when medicine was a calling and when women were naturally drawn to the vocation of healing and nurturing.
Dr Leila Sadien operates her practice from Pinelands in Cape Town and can be contacted on 021 532 1119 or log onto her website at www.renascenthealth.co.za
DID YOU KNOW? Dr Leila is the principle and director of Renascent Health, a multidisciplinary holistic clinic in Cape Town. She graduated from UCT medical school in 2005 and has been a General Practitioner in private practice for 8 years. Her training in Reiki, homeopathy, aesthetic, integrative and functional medicine is testament to her passion for alternative medicine and holistic healing. She performs a broad range of aesthetic procedures including botox, fillers, skin peels and facelift threads. Besides a range of integrative medical practices she also specialises in stress and hormone treatment using functional medicine and bio identical hormones, detox methods, dietary and Lifestyle medicine and gut repair. Her clinic currently also has a beautician, reflexologist, acupuncturist, Tibb doctor and psychologist.
THERE IS NO SHORTAGE. THERE IS NO LACK. THERE IS NO COMPETITION FOR RESOURCES. THERE IS ONLY THE ALLOWING OR DISALLOWING OF THAT WHICH YOU ARE ASKING FOR. ABRAHAM HICKS
CHOCOLATE GOJI BERRY
WITH LOVE BEING A FOCUS THIS MONTH, WE VOTE FOR CHOCOLATE AT EVERY OCCASION. TAKE A DELICIOUS SWEET BROWNIE AND LOAD IT WITH SUPERFOODS BY ADDING GOJI BERRIES, RAW CACAO POWDER AND CHIA SEEDS. GOJI BERRIES ARE AN EXCELLENT SOURCE OF ANTIOXIDANTS AND CACAO POWDER GOES THE EXTRA MILE WITH ITS SUPER ANTIOXIDANT PROPERTIES AND NUTRIENT-DENSE MINERAL CONTENT. CHIA SEEDS ARE TRENDING AS A PLANT-SOURCE OF OMEGA 3 FATTY ACIDS AND ARE AN EXCELLENT ANTI-INFLAMMATORY. COMBINE THESE WONDERS INTO A YUMMY GUILT-FREE CHOCOLATE BROWNIE AND YOU HAVE A WINNING FORMULA.
CHOCOLATE IS SURPRISINGLY GOOD FOR HEALTH, ESPECIALLY FOR THE HEART. CACAO, THE PRIMARY INGREDIENT IN CHOCOLATE, IS RICH IN ANTIOXIDANT POLYPHENOLS. THIS IS A GROUP OF PROTECTIVE CHEMICALS FOUND IN MANY PLANT FOODS INCLUDING RED WINE AND TEA.
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gluten free recipe
CHOCOLATE GOJI BERRY BROWNIES Gluten-free Makes 6 brownies
INGREDIENTS 4 Tbsp cacao powder 4 Tbsp gluten-free flour or flour of choice 1 tsp baking powder 2 Tbsp almond flour Pinch of rock salt 2 Tbsp chia seeds, pre-soaked 2 eggs, slightly beaten 4 Tbsp honey or date paste Â˝ cup mixed nuts of choice 1/3 cup goji berries 1/3 cup dark chocolate chips
1. 2. 3. 4. 5. 6. 7. 8. 9.
Preheat the oven to 180 degrees Celsius. Sift all dry ingredients/flours into a mixing bowl. Add the honey, chia seeds and rock salt and stir to combine. Fold in the eggs before adding the nuts, goji berries and dark chocolate chips. Line or grease a baking dish to prevent sticking. I actually used a bread dish as it was the perfect size. Spoon mixture into the dish, using a spatula to make sure none is left behind. Bake for 20 minutes, for a cake-like brownie. Dust with grated dark chocolate and sprinkle with extra goji berries to serve. Enjoy warm.
This recipe comes from Drue Frost from Finding Frost. For more recipes like these log onto www.findingfrost.co.za
made in heaven
MATCHA IS UNIQUELY GROWN IN JAPAN, IT IS A FOUNDATIONAL TEA THATâ€™S BEEN PART OF THE TRADITIONAL JAPANESE TEA CEREMONY FOR HUNDREDS OF YEARS. GOOD HEALTH AND LONGEVITY HAVE ALWAYS BEEN HELD IN HIGH ESTEEM AND EMPERORS AND NOBLES WERE FOREVER IN SEARCH OF PLANTS AND HERBS THAT PROVIDE THE MOST NUTRITION AND LIFE-GIVING PROPERTIES. MATCHA WAS ONE OF THESE AND USED IN MEDICINE, CEREMONY, AND FOR COOKING IN SPECIAL DISHES. BUDDHIST MONKS FAVOURED MATCHA FOR SPECIFIC MEDITATION HOURS AS IT CREATES A RELAXED FEELING ALONGISDE A FEELING OF ALERT ATTENTIVENESS. BESIDES LOADS OF NUTRIENTS IT HAS ANTIOXIDANTS, FIBRE AND CHLOROPHYLL. IT ALSO HAS L-THEANINE, AN AMINO ACID KNOWN TO RELAX THE MIND.
DID YOU KNOW? Matcha comes from the whole leaf of the green tea plant and delivers 100% of the nutrients from the leaf. It is said to have about 137 times more antioxidants than regularly brewed green tea. One cup of matcha has the nutritional equivalent of 10 cups of your standard green tea brew.
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recipe THE TASTE At first Matcha has an astringent taste which leads into a rich vegetal taste and then leaves a lingering sweetness and creamy feel. It’s a taste that continuously grows on you. Chlorophyll and amino acids contribute to the full bodied flavours you get. It’s often compared to the intensity of a red wine or dark chocolate. When added to other ingredients it tends to be much less overpowering. It will make your latte, smoothie, sauce or savoury go green though. You can add warm water to the powder to make a paste and then make tea out of it or use it for all sorts of recipes.
MATCHA SWISS ROLL gluten-free There’s a healthy alternative for every one of your favourite cakes, cookies and bakes. The swiss roll has had its place in countless tea parties and now Amanda Higgins brings it to us in a healthy matcha spiked version that’s gluten free to boot. With all the anti-oxidants from the Matcha green tea, the nutrients from the almonds and eggs you can have a slice without feeling like you’ve broken your food goals.
A delicious, crunchy hand-made breakfast or snack with chia, unsulphared fruit, sprouted seeds & nuts.
PACKED WITH ORGANIC SUPERFOODS.
AVAILABLE IN STORE OR ONLINE
INGREDIENTS CAKE 5 eggs separated 150g xylitol sugar plus extra for dusting 100g ground almonds 3 tablespoons coconut flakes lightly toasted FILLING 250ml cream zest of two limes 40ml organic maple syrup 1¼ teaspoons matcha tea powder chopped kiwi fruit, mango, and passion fruit (if in season) 1. Preheat the oven to 180º C and line a swiss roll tin or flat baking sheet with baking paper, making sure the paper stands about 2,5 cm up the sides of the tin. 2. Whisk the egg yolks and xylitol in a large bowl until they are very light in colour and thick and creamy. This takes a little while, so use an electric whisk if you have one. The batter should leave a trail when it drops into the bowl. Then fold the ground almonds into your mixture. 3. Wash and dry the whisk very well, and whisk the egg whites until they form soft peaks. Fold this into the batter very lightly until all is well combined. 4. Spoon the mixture into the baking tray making sure it reaches into all the corners. Handle it with care as a heavy hand will knock all the air out of it.
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5. Sprinkle the top with the toasted coconut flakes. Bake for 15-20 minutes until golden and springs back to the touch.Allow the cake to cool in the tray. FILLING 1. To make the filling first chop up all the fruit. 2. Whip the cream until it forms a soft swirl and holds its shape. Add the maple syrup, tea powder and lime zest. 3. Sprinkle the extra xylitol onto a spare baking sheet lined with a piece of baking paper. Turn the cake onto it top side down into the sugar. 4. Spread the green tea cream onto the cake and sprinkle with the fruit. Use the paper to roll the cake up. It may crack and seem very fragile but it will form a roll shape. Be confident. 5. Dust with more xylitol or icing sugar if preferred and enjoy!
TIP: If you are dairy-free, use a tin of beaten coconut cream instead of dairy cream and you’ll be surprised at how delicious it will be . The green tea has a bitter taste so add the right amount to get a subtle tea flavour in the filling. Matcha swiss roll will keep well in the fridge for 24 hours.
Amanda Higgins is a Cape Town based, UK trained chef, photographer and food developer. As a creative and dynamic chef diagnosed with a gluten allergy, she became passionate about creating real authentic food as close to the real deal as possible for the gluten intolerant. Creator and author of the website and blog www.amandainthekitchen.com.
MATCHA IS A POWDERED VERSION OF GREEN TEA WITH HUGELY BENEFICIAL ATTRIBUTES. IT’S LAUDED AS A MOOD-ENHANCING, ANTIOXIDANT POWERHOUSE AND IT’S ALSO A NATURAL WEIGHT LOSS AID, PH BALANCER AND DETOX AGENT.
PERFECT PARFAIT TO
woo your Valentine
THIS IS A CHOCOLATE MOUSSE AND CHIA CREAM LAYERED PARFAIT THAT SHOWS YOU CARE IN MORE WAYS THAN ONE. FIRSTLY, ALTHOUGH IT’S A TREAT, IT’S LOADED WITH SUPERFOODS AND GOODNESS AND SECONDLY, WHEN YOU MAKE IT WITH GOOD INTENTION AND ROMANCE IT WILL BE FILLED WITH LOVE. Make the Chocolate Mousse, then the Chia Omega Cream and then put it all together in a Perfect Parfait. Makes 4 generous portions
INGREDIENTS CHOCOLATE MOUSSE 4 perfectly ripe avocados 1 ½ cups raw cacao powder ¼ cup coconut oil 1 cup dark coconut nectar ¼ cup water
Using a power blender, blend everything together until well mixed. Your chocolate mousse stores really well and will keep for up to a week in
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the fridge. You may want to adjust the amount of sweetness versus cacao powder depending on the size of your avos. The key is to add enough sweetness to offset the taste of the avocados and enough cacao powder to change the colour.
INGREDIENTS CHIA OMEGA CREAM 1 cup water ¼ cup hemp seeds 1/8 cup chia seeds ¼ cup lucuma powder 1 – 2 Tbsp honey depending on your taste ½ tsp vanilla seeds
Blend together and then allow it to stand for a few minutes to thicken.
PUTTING IT TOGETHER Choose a selection of fresh fruit, bannanas, granadilla and berries work really well. Clean, peel and cut up your fruit. It’s so simple to create beautiful arrangements of fruit, cream and chocolate mousse creating a feast for the eyes and the taste buds. Start with a layer of fruit, then cream then chocolate mousse. Repeat until the glass is full.
This recipe comes from a combined project between Soaring Free Superfoods and Earthshine and is featured in their new e-book of chocolate recipes
There is more to the tradition of giving chocolate on Valentines Day than meets the eye. Studies have linked the chemical phenylthalanine, found in chocolate, to feelings of happiness. Furthermore, cacao increases the amount of anandamide in the body, also known as the â€˜love chemicalâ€™ because it is released when we are feeling great! Cacao is associated with lightheartedness, fun, and playfulness! Experience Valentines Day in a whole new way this year with our raw, organic, artisanal chocolate bar lovingly crafted from the highest quality, heirloom and ethically sourced Ecuadorian cacao. This incredible, one-of-a-kind chocolate bar is packed with 20 superfoods and tonic superherbs, delivered to you with the finest flavour, smoothest texture, and the promise that chocolate is actually good for you. In fact, we recommend that you eat it every day!
ENJOY THE MOST NUTRITIOUS CHOCOLATE BAR
EVER CREATED! What makes this CHOCOLATE such a powerful vehicle for SUPERIOR NUTRITION? We stone grind 20 superfoods and tonic herbs into our chocolate:
Our fine, artisanal, alchemical, RAW Superfood Chocolate Bar is available in two varieties: The Original Bar uses Balinese organic coconut nectar sugar at a low percentage of 15%.
THE TONIC HERBS
Raw Cacao (65%) Hemp seeds & hemp protein Mesquite Lucuma Baobab Maca
Prepared Foti Mucuna Reishi Taheebo Chaga
THE GREEN SUPERFOODS
Wheatgrass & Barleygrass Moringa Spirulina
Cinnamon & Vanilla Sunflower Lecithin Sea salt
The Diabetic & Banting Friendly, Zero Sugar Added version, naturally sweetened with our wild harvested local organic mesquite
SOARING FREE SUPERFOODS
Soaring Free Superfoods imports the highest quality, organic and wild-harvested superfoods from around the world. With high integrity sourcing from farms and forests, plus concentrated nutritional potency, these Superfoods represent ancient wisdom combined with great taste for abundant energy.
FINALLY WE’VE DISCOVERED THE PERFECT GLUTEN-FREE FLOUR. IT’S FLUFFY, CAN BE SUBSTITUTED ON A ONE FOR ONE BASIS AND HAS ALL THE QUALITIES OF WHEAT FLOUR BUT WITHOUT THE GLUTEN. WE SHOW YOU HOW TO SUBSTITUTE WITH THE GROUND ROOT THAT IS KNOWN AS CASSAVA, AND COOK UP A GLUTEN FREE WRAP, SOME DOUGHNUTS AND SUPER EASY GLUTEN FREE PASTA.
DID YOU KNOW? Cassava is a woody shrub-like plant that grows in tropical climates close to the equator. It’s also known as manioc, and is widely cultivated by Nigeria, Brazil and Thailand. Cassava roots are processed and milled into various versions of flour and used in both savoury meals and desserts.
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IT’S A WRAP
gluten-free Makes about 6 – 7 wraps Allow for a 1 hour standing time
Nature’s sleep aid
1/2 CUP MILK 1/2 TSP SALT 3 TBSP GHEE 1 + 1/2 CUPS CASSAVA FLOUR 1 TSP XANTHAM GUM 1 LARGE EGG 100G GRATED PARMESAN CHEESE
1. Bring your milk, salt and ghee to simmer in a saucepan. Once the ghee has melted, remove from the heat and whisk in your cassava flour and xantham gum. 2. Put your mixture into a food processor and blitz a couple of times or briefly beat with an electric mixer. 3. Add the cheese and egg, and blitz a few more times until you have a smooth looking dough. (If using the electric mixer, beat for about 30 seconds until the egg is all incorporated. This will be a crumbly looking dough. 4. Using your hands, knead the dough together then wrap it in clingfilm and chill for 1 hour. Once chilled, remove from the fridge, and divide it into 4 smaller balls. Dust some cassava flour over a piece of wax proof paper, shiny side up. 5. Place one ball of dough onto the wax paper and press down gently to flatten the dough ball, then dust with more cassava. Place another piece of wax paper on top, shiny side down, and using a rolling pin, roll the ball out in various directions to get it as thin as you can. 6. Place a small plate on top and cut around the edge to make a neat circle. Dust off slightly then pop into a preheated dry frying pan. Wait until you see the dough start to bubble, then flip over and fry for another minute or so. You want it evenly browned on both sides. 7. Remove onto a clean surface and cover with a slightly damp cloth. Continue with the rest of your dough, placing each wrap on top of the previous one and covering with the damp cloth - this ensures that the wraps continue to steam lightly. 8. Allow to cool, then fill with your favourite wrap ingredients.
Supports healthy sleep patterns: ✔ ✔ ✔ ✔
Falling asleep Staying asleep Quality sleep Stress management
Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits.
Products exclusive to Wellness Warehouse, health stores and pharmacies. For more information contact: 021 701 5000 or firstname.lastname@example.org www.goodhealthsa.co.za
DASHING DOUGHNUTS gluten-free Makes 10 – 15 doughnuts, depending on size
INGREDIENTS 1 CUP CASSAVA FLOUR ½ CUP XYLITOL 1 TSP BAKING POWDER ½ TSP HIMALAYAN SALT 1TSP XANTHUM GUM 1 TSP VANILLA EXTRACT 85G BUTTER, SOFTENED 1 EGG, ROOM TEMPERATURE ½ CUP ALMOND, COCONUT OR DAIRY MILK GHEE FOR FRYING CINNAMON XYLITOL 1. Put your xylitol in a blender and make it as fine as you can. Use a large bowl to sift the flour. Then add xylitol, baking powder, xanthum gum and salt. Combine everything together. 2. Add softened butter, egg and milk; beat with an electric hand mixer until
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the mixture is thick, smooth and creamy. 3. Preheat a doughnut maker and spoon 1 tbsp mixure evenly into each mould. Close the lid and cook for 2 minutes or until the doughnuts are golden brown and soft. If you do not have a doughnut maker, heat 5 tbsp ghee and shallow fry 1 tbsp of the mixture in a pan on medium heat. Keep turning to cook all sides. 4. Carefully remove all the doughnuts and cool on a wire rack. 5. Roll doughnuts in a mixture of cinnamon and xylitol.
SUPER EASY PASTA gluten-free Makes 4 portions
INGREDIENTS 2 CUPS CASSAVA FLOUR, PLUS EXTRA FOR DUSTING 1 TSP XANATHAM GUM 4 WHOLE EGGS, PLUS 3 EGG YOLKS 4 TBSP EXTRA VIRGIN OLIVE OIL 1 TSP SALT 1 TSP DRIED OREGANO (OPTIONAL)
1. Combine all ingredients in a bowl, using a fork. Once the dough has formed, tip it onto a well-floured work surface, and knead it until it looks nice and glossy. 2. Divide the dough into two, flour your surface again and push each piece of dough down as flat as possible with your hands. Flour the top of your flattened dough then roll out as thinly as possible with a rolling pin. 3. Using a sharp knife and your rolling pin as a ruler, cut the pasta dough into your preferred thickness. 4. Get a pot of salted water to a rapid boil, and cook for one and a half minutes, then transfer directly to a pan with whatever sauce you are serving it with. Don’t worry if some of the water also goes into the pan, as this will help thicken your sauce. 5. Cook for another 2 minutes in your sauce, and voila, your pasta is ready to serve.
Thank you to Health Riot for supplying these recipes.
Give your Valentine
A QUICHE Tomato & Courgette Quiche with Gorgonzola & Ricotta Cheese
ď€— PREP: COOK: ďƒ€
45 min, plus 2 hours in the fridge (pastry) 4 min, plus 40min
MAKES: 1 Quiche
3 courgettes, blanched and cut in half, horizontally 1 large ripe tomato, cut into 8 quarters 3 tbsp gorgonzola 3 tbsp ricotta 1 large whole egg, plus one large yolk 1/2 cup cream 1/2 cup grated mature cheddar 1 cup fresh basil leaves Splash of extra virgin olive oil Salt & Pepper
SHORTCRUST PASTRY: 1 + 1/2 cups Cassava Flour 3/4 cup salted butter, cut into cubes and chilled 1 tsp xanatham gum 2 large egg yolks 1/2 tsp salt Couple of tbsp of water
STEP 1: In a food processor, add your Cassava Flour, xantham gum and butter. Blitz until the mixture is like bread crumbs, then transfer to a mixing bowl. STEP 2: Add your egg yolks and salt. Work the mixture with your hands. Add 1 tablespoon of water and work again until the mixture forms a fairly stiff looking dough. If it is still too crumbly, add one tablespoon of water at a time. Re-work until the mixture comes together. Cover with cling film and refrigerate for a couple of hours. STEP 3: Once the butter has hardened in your pastry dough, it is now ready to use.Preheat oven to 180C. STEP 4: Using two sheets of wax proof paper and a rolling pin, roll out your pastry so that it is about 3-4cm wider than your quiche tin. Place your rolled out pastry over your lightly greased quiche tin. Ensure that it is completely flush with the bottom of the tin, dough is now hanging over the sides. STEP 5: Cut off any excess dough. Stab the entire base with a fork. Pop into your oven for about 3/ 4 minutes. Just creating a cooked seal to the dough before you put in your filling. STEP 6: Remove from the oven. Arrange your courgette pieces and tomato pieces around the bottom of your dish. Spoon in the gorgonzola and ricotta where you can see pastry gaps. Mix your eggs and cream together, then pour over your quiche. Finely chop your basil, add half all over the quiche, keeping the other half for serving. STEP 7: Season with salt and pepper, bake for around 40 minutes or until the pasty looks brown and crispy. STEP 8: Drizzle with some olive oil and sprinkle the remaining basil on top. Slice and serve while still warm, however, this tart is just as delicious served cold.
100% NATURAL CASSAVA GMO FREE, GLUTEN FREE, GRAIN FREE & NUT FREE, FLUFFY FLOUR
More delicious cassava recipes, at
HEALTH WHEN IT COMES TO LOVE, THE BEST PERSON FOR YOU TO LOVE IS YOURSELF – AND THAT MEANS NURTURING YOURSELF TOO. LOOK AFTER YOUR HEALTH AND YOU’LL BE ABLE TO LIVE A FULLER LIFE. WE LOOK AT HEART HEALTHY BEHAVIOURS THAT’LL ENSURE YOU’RE UP FOR A LOT OF LOVING.
DID YOU KNOW? Arrhythmia is a term that describes an irregular heartbeat or abnormal heart rhythm. Impulses may happen too fast, too slowly, or erratically – causing the heart to beat too fast, too slowly, or erratically. When the heart doesn't beat properly, it can't pump blood effectively. This means the lungs, brain and all other organs can't work properly and may shut down or be damaged. A normal heart rate is 50 to 100 beats per minute.
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A completely balanced life looks at spiritual, mental and physical aspects and that’s true for heart health as well. It’s not just about lowering cholesterol and keeping those arteries from clogging up. Science has proven that mental and spiritual health, also have a major effect on the way your heart functions. Keep your heart safe with these guidelines.
THE PHILOSOPHER ARISTOTLE INSPIRED THE TERM ‘HEARTFELT’. HE MAINTAINED THAT THE HEART COLLECTED SENSORY INPUT FROM THE PERIPHERAL ORGANS THROUGH THE BLOOD VESSELS AND THAT THOUGHT AND EMOTIONS CAME FROM THOSE PERCEPTIONS.
Discover the benefits of Buchu in a refreshing herbal water
Connect to a higher power – whatever your beliefs, bringing the presence of a higher power into your life guarantees more peace and is a great way to dissolve stress. Y
Meditate – take five minutes daily for quiet meditation. You don’t have to have serious meditational skills, simply be in a quiet space with no disturbances (that means no cell phone). CY
TIP: Meditate on what you have to be grateful for each day; or on the people you love and who love you – create a feeling of gratitude and love. •
Fights free-radicals Stabilises blood sugar Contains key bioflavonoids Promotes overall well-being
Be social – it’s been proven that people who socialise are happier and less stressed. Even if you just have a great conversation each morning with your favourite barista, it’ll contribute to keeping your heart happy and healthy. In addition, work on healing broken relationships, nurturing the ones you have and forging new ones with people who will enhance your life.
Sugar-free Aids digestion Natural diuretic Natural anti-inflammatory
Available at Wellness Warehouse & Foodlovers Market
Be kind – it’s a proven fact that a happy partnership or marriage can stave off heart disease. But happy is the key word – a negative relationship can have the reverse effect. Do something kind every day for your partner. This will add to their happiness and create an environment of caring and love, which will keep your heart healthier.
Exercise – it’s a no-brainer, exercise helps your entire body to function better. But don’t slave away at the gym if that’s not your thing – doing something you don’t like is unlikely to reduce your stress levels. Find an exercise you love; whether it’s a yoga class, or dancing in your lounge, do what you can to get your heart pumping.
Introducing the world to the health benefits of Buchu
Stretching is very important as heart disease has been linked to lack of flexibility. The more flexible you are, the better your heart will function. Do a fiveminute stretch each morning and each evening. Laughter is so important – it lifts your mood, and is like an internal jog for your organs. Indulge in some stand-up comedy to get the giggle flowing.
Eat purposefully - there are numerous food choices that’ll help your heart:
Cut back on sodium, and pack in the potassium – a banana a day may just be the trick.
Keep garlic on your ingredient list – it reduces arterial damage, discourages red blood cells from sticking together and blocking arteries, and it deters cholesterol from lining your arteries.
Sprinkle flaxseed on your breakfast –two tablespoons a day can keep your red blood cells from clotting and blocking arteries. Flaxseed is also one of the best sources of omega-3 fats, which are so good for your heart. Remember to grind fresh seeds every few days.
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Go nuts – for a heart healthy snack, keep nuts close by. Eat them mindfully as eating too many will affect your weight.
MENTAL Keep stress in check – although it’s easier said than done, most of the spiritual and physical behaviours and choices we’ve mentioned will reduce your stress levels. Sleep is also imperative. When you’re sleep deprived, your body releases stress hormones that cause inflammation. If you have to change many ingrained habits to get your heart on track, write a list of goals and add a new one every week. Track your progress and include friends or family in your bid to get healthier. The encouragement you’ll get from them will help reduce stress.
Up your veggie intake, specifically kale, Brussel sprouts, broccoli and cabbage – make your meals more than 50% vegetable.
Invest in a good juicer and start your day freshly squeezed (or juiced). Use orange juice, which is packed with folic acid, or grape juice, filled with resveratrol.
Fibre is vital for heart health –eat at least 25-30g a day.
DID YOU KNOW?
Green tea is a veritable miracle drink; it can lower cholesterol and may also have a positive effect on high blood pressure. Make a pot, cover it with a good tea cosy and drink the whole pot during your morning. Alternatively drink it cooled and keep a batch in the fridge.
Your heart has the ability to beat over 3 billion times in your lifetime. It’s the hardest working organ in your body so it makes sense to keep it functioning optimally.
Stay away from saturated fat (read your grocery labels) and cook with unsaturated fats like olive oil.
BODY SENSING WITH NUMEROUS DIFFERENT TRAINING PROGRAMMES AND EXERCISE DISCIPLINES HAVE WE LOST THE BIG PICTURE IDEA OF TRULY BEING PRESENT IN OUR BODIES? YASMIN LAMBAT, SOMATIC MOVEMENT THERAPIST TAKES US MORE DEEPLY INTO THE ART OF MOVEMENT AND DISCUSSES IMPORTANT ASPECTS AROUND ‘TRAINING’ THE CORE AND ALLOWING MORE AWARENESS INTO MOVEMENT.
DID YOU KNOW? According to ISMETA (International Somatic Movement Education & Therapy Association) the field of somatics has developed over the last century through a process of inquiry into how consciousness inhabits the living body. The term ‘somatic’ comes from the Greek ‘somatikos’ or ‘soma’ referring to a living, aware, bodily person. According to Thomas Hanna, who first coined the phrase, ‘somatics’ it is the study of the self from the perspective of one’s lived experience, encompassing the dimensions of body, psyche, and spirit.
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The Core, core strength and core training are buzz words made popular by Pilates and adopted by almost every fitness programme today. Even physical therapists are recommending core strengthening exercises for back pain and posture but… is this truly the right approach?
Here’s what I found… •
Core strength or stability refers to the midsection, the area between the ribs and pelvis (known in Pilates as the ‘powerhouse’). In Pilates, strengthening the core involves co-contracting a deep abdominal muscle called the Transversus Abdominus (TA), the muscles of the pelvic floor, and the deep postural muscles of the spine that connect the upper body to the lower half. The focus is on using effort to hold yourself upright against gravity or give you stability when moving.
Fifteen years ago that was how I taught Pilates until gradually things started shifting. I became familiar with Tom Myers ‘Anatomy Trains’, then I experienced movement practices like Feldenkrais, Trager and various Somatic movement that don’t focus on the core. I also delved into NLP (Neuro-linguistic programming) and Neurophysiology. NLP and Neurophysiology made me curious about the way we are shaped by our experiences. It was the beginning of my fascination with how body and mind are connected. In the early days, I used language like ‘activate’, ‘engage’, ‘zip and hollow’, ‘draw the navel to the spine’ and ‘co-contract’ to describe strengthening techniques, only to find that I was overcueing the core and might be doing more harm than good. Today there are many different approaches to Pilates and some have moved away from that type of discipline. As my experience of movement rehabilitation emerged, so did my experience with chronic pain and relationship with the core.
New thinking anatomy connects everything to everything as Tom Myers shows us in Anatomy Trains. The core, being part of a deep front line that goes from the arches of the feet to the tongue. Its integrity is influenced not only by the way we move or don’t move, but whether we are born bendy and stretchy or tight and compact. Most of all by how we think, feel and behave. From this knowledge a whole person approach to the core and the body started emerging for me. I began to notice how… •
I learned that the core functions well when you stop isolating the core from the rest of the body and when you soften rather than tighten, restore rather than strengthen.
The body and mind are connected, and the body is shaped not only by how long we sit at our desks, but how we respond to moods and language. Use words like activate or engage and the core overworks. For someone experiencing pain, stress, or anxiety, asking them to activate, engage or strengthen triggers a sympathetic or stress response. Even perceived effort can trigger a stress response. Like hearing the word strengthen. It affects the diaphragm, breathing, and the tone of the Psoas (the muscle that joins the spine to the thigh bone), resulting in tension and an unhealthy core. When you reduce stress and tension in the body you relieve pain. The thoracic breathing that certain Pilates training emphasises creates tension and disconnection in the body.
Mechanical breathing, deliberately breathing in and out, interferes with core integrity. The Pilates way of breathing out on flexion disrupted the natural flow and rhythm of the body in movement. Motion releases emotion. The core is super sensitive and requires awareness.
Observing the body’s sensitivity or sensation is referred to as ‘interoception’ and the best way to experience it is in a mindful way. I found that the number one muscle to ‘soften’ for a healthy core is the diaphragm. Emotional stress and anxiety shifts how we breathe, it changes the shape of our body, and the health of the diaphragm. For years I used different breath improvement techniques and muscle/fascia release techniques to ‘soften’ the diaphragm. I would spend a whole hour just trying to get someone to let go. Then I came up with a simple practice which triggers a spontaneous release of the diaphragm in seconds. It works far better than breathing in and out mechanically and can be integrated with movement. Yoga gave me the opportunity to explore integration in a way that felt whole. But many Yoga studios have started introducing core training and core activation, and I can’t help feeling that it is counterintuitive. Knowing that the wisdom of Yoga is in its integration of body, mind and spirit and remembering that letting go of tension in the physical body shifts us into a calmer state of mind, one that allows us to let go of emotional stress, fear, and control of things we cannot control. Knowing that integrity is felt when we’re centered.
Cultivating embodied awareness, by witnessing yourself with curiosity, regardless of your movement of choice will help you recognise integrity. That’s the Body Sensing way.
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How to sense core integrity. 1. Stand with feet slightly wider than hip distance, and tune in to notice what it feels like. See how and where your attention goes within your body. Can you invite in a sense of softening or letting go to experience less tension and more ease and then observe how your body responds to ease? Could you then stand upright by contracting your midsection drawing inwards and upwards from the pelvis to the crown? Lengthening upwards in the front and back body? How does it feel to stand at ease versus upright and upwards? 2. From a place of ease in standing, shift your body weight over to your right leg and bring your left foot to rest on your right. If you are not wobbling then you are experiencing core integrity. This is effortless balance.
Yasmin is a Body/Mind coach and Somatic Movement Therapist whose journey with emotional stress led to lifelong learning about the mind and body and how one influences the other. She has been effectively helping people move well and feel well using motion to shift emotion. Body Sensing is a mindfulness-based movement practice that reduces stress, relieves pain and restores posture with effortless effort. Yasmin also offers body/mind certifications for coaches, movement therapists and other professionals. Facebook: www.facebook. com/BodySensing/ Website: www.bodysensing. co.za/core-strength/
MINDFUL MOVEMENT Next time you move, take a moment to explore the wisdom and joy of moving your whole self. Be curious. When you initiate movement from one part how does the rest of you respond? Instead of breathing in and out mechanically, could you allow yourself to notice how breath is spontaneous? Can you sense whether your body wants to breathe in or out as you fold into a forward bend, back bend, side bend twist or roll up? Even that first stretch or yawn that you have as you awake from sleep, you find your breathing rhythm with no unnecessary effort or control. Using this type of allowing, you will experience spontaneous natural deep breathing. Experience the diaphragm moving the way it’s meant to. Its central core maintaining integrity, its sides gently releasing, going with the flow, organs responding to its rhythm. Even a simple movement like moving your arms away from the body becomes a whole body experience. The feeling of expansion elicits a spontaneous in-breath. Followed by an out-breath on the feeling of release. No need to tell yourself when to breathe in or out but just to witness. Observing your body mindfully, helps you connect with your true self and at the heart of this, is where our core integrity lies.
“PEOPLE ALWAYS ASK ME, ‘YOU HAVE SO MUCH CONFIDENCE, WHERE DOES THAT COME FROM?’ IT CAME FROM ME. ONE DAY I DECIDED I WAS BEAUTIFUL, AND SO I CARRIED OUT MY LIFE AS IF I WAS A BEAUTIFUL PERSON… IT DOESN’T HAVE ANYTHING TO DO WITH HOW THE WORLD PERCEIVES YOU. WHAT MATTERS IS WHAT YOU SEE. YOUR BODY IS YOUR TEMPLE, IT’S YOUR HOME, AND YOU MUST DECORATE IT.” GABOUREY SIDIBE
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POLISH & by Kirsten Alexander
FROM SUGAR SCRUBS TO OATMEAL RUBS AND RICE POWDER EXFOLIATION WE LOOK AT WHAT YOU NEED TO REV UP YOUR CIRCULATION AND CREATE BEAUTIFUL POLISHED SKIN.
DID YOU KNOW? Your skin constantly sheds dead cells; about 30,000 to 40,000 cells every minute? That’s just over 4kg’s per year!
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Off with the old and out with the new! Skin scrubs are a great way to shed your body of old skin cells, increase circulation and help drain lymph nodes to increase blood flow. Using the right scrub for you can bring a beautiful glow to your skin and leave you feeling smooth and fresh. Besides enlivening your skin, scrubs can cleanse and moisturise your body from top to toe. Body scrubs are typically made from ingredients that serve as gentle abrasives; like sugar, salt, coffee grounds, oats or nuts. These ingredients, when combined with moisturising oil, cream or aromatic essential oils, make skin treatments you can easily whip up in minutes.
HANDS Sometimes you hold the best indicator of your age in your hands - literally. It’s the one area of your body that doesn’t lie. Watch out for expensive hand creams loaded with chemical fillers, rather look for a natural and organic product or alternatively, try this food-based homemade scrub.
SKIN ON YOUR FEET IS TYPICALLY QUITE DRY COMPARED TO OTHER PARTS OF YOUR BODY. THIS IS BECAUSE YOUR FEET DON’T HAVE THE NECESSARY OIL GLANDS TO KEEP THEM CONSISTENTLY MOISTURISED.
need to follow up with anything else. Store your scrub in a glass container and use once a week.
FEET Skin on your feet is typically quite dry compared to other parts of your body. This is because your feet don’t have the necessary oil glands to keep them consistently moisturised. Taking extra care of your feet can prevent dry, cracked heels. Use this simple scrub to exfoliate, moisturise and soothe sore feet, just before taking a bath or shower. Pour ½ cup of granulated sugar into a mixing bowl. Slowly add in one tablespoon of coconut oil and stir the mixture together until it’s a wet paste with a grainy consistency. Stir in a few drops of peppermint essential oil and store the scrub into an airtight container. Gently massage two marble-sized amounts of the scrub onto each foot for around 60 seconds before rinsing off with warm water.
FACE As the face can be a particularly sensitive area, it’s a good idea to test any scrub or treatment on a very small part of the skin before applying to the whole face. This DIY scrub mix is designed to reduce breakouts, even skin tone, and moisturise. Lavender can sooth agitated skin and reduce breakouts and Tea Tree oil helps heal and prevent acne and blemishes. Nutmeg has incredible astringent, antibacterial, and anti-inflammatory properties while honey can control and reduce breakouts, reduce scars and encourage wound healing.
Tea tree oil
Stir two tablespoons of raw runny honey with one tablespoon of coconut oil in a medium sized bowl. In another small bowl, blend together ¼ cup sea salt, ¼ cup organic sugar and one tablespoon of lemon juice until the mixture becomes crumbly. Tip the salt mixture over the honey mixture and mix until smooth. Gently massage a marble-sized amount of this homemade hand scrub into your hands for 30-60 seconds. Rinse with warm water and pat dry. The coconut oil provides enough moisture so you probably won’t
RECIPE • •
• • •
Run ½ cup of oatmeal through the blender to break it up a bit. Then add two tablespoons of runny honey, one teaspoon of nutmeg, 15 drops Lavender essential oil and 15 drops Tea Tree essential oil to the blended oatmeal. Stir and combine all the ingredients together. Add more honey to mixture if necessary to help the ingredients to stick together. Apply the scrub to a freshly washed face. Rub the scrub all over your face, concentrating on any dry spots. Use a wet washcloth to remove the scrub, and splash cold water over your face when you're finished.
ALL OVER Rice flour is a nutritious and mineral-rich grain containing many vitamins and Amino Acids. It has the ability to revitalise your skin’s natural glow; its soft texture gently removes dead skin cells while the amino acids and vitamins welcome the new fresh skin. Put a little of the rice flour in the palm of your hand and mix it with a bit of water, a few drops at a time to activate it. Using your fingertips, gently rub the mixture over your face, neck and body. Rinse with warm water. This is a particularly great scrub for those with sensitive skin as the rice is soft and minimally abrasive.
How many times should you exfoliate? Normal skin Exfoliate twice or thrice a week Dry skin Exfoliate not more than twice a week Combination skin Exfoliate twice a week Oily skin Exfoliate twice a week Sensitive skin Exfoliate once a week only
ALZHEIMER'S DISEASE A 22-week multicenter, randomized, double-blind controlled trial of saffron in the management of mild-to-moderate Alzheimer's disease published in 2010, showed 15 mg twice a day was as effective as donepezil (Aricept) at 5 mg twice a day, with significantly less vomiting as a side effect. Another 16-week, randomized and placebo-controlled trial also published in 2010, showed that 15 mg of saffron twice per day was both safe and effective in mild to moderate Alzheimer's disease.
HAPPY SAFFRON THERE’S ALWAYS BEEN SOMETHING QUITE MYSTICAL ABOUT SAFFRON. MOST OF US KNOW SAFFRON AS A DELICATELY FRAGRANCED SPICE USED IN EXOTIC RECIPES. BUT SINCE ANCIENT PERSIAN TIMES SAFFRON HAS BEEN USED TO ENHANCE MOOD, RELIEVE STRESS AND AS AN APHRODISIAC. Hippocrates, the father of modern medicine also prescribed saffron as a mood enhancer. Recent clinical studies repeatedly demonstrate Saffron’s positive effect on depression, improving mood and sexual function in both men and woman. It is also being studied for positive effects on disease conditions like Altzheimer’s. Here are just some of the noteworthy benefits: SEXY SAFFRON Saffron has been shown to block the negative sexual side effects of antidepressants. Antidepressants are associated with a wide array of negative reactions. These include adverse sexual effects like loss of sexual
DID YOU KNOW? According to world health reports depression has reached epidemic proportions and is a serious health problem, afflicting more people than ever before. Reports from the Centre for Disease Control reveal that by 2020, depression is expected to be the world’s second-leading cause of disability.
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drive, failure to reach orgasm and erectile dysfunction. While men are affected more often, women report more serious sexual side effects. Unwanted sexual symptoms are considered to be commonly underestimated. Sexual symptoms can carry on long after the medication has been discontinued, for months, years, or indefinitely. Research confirms that saffron offers a potent, adjunct therapy for treating the sexual side effects caused by taking antidepressants. WEIGHT CONTROL Recently, saffron was highlighted on the Dr. Oz show as an appetite supressing supplement that helps with weight loss. While this has caused a surge of renewed interest in this exotic spice, saffron has far more to offer than that. It may, in fact, hold promise for serious neurodegenerative conditions such as Alzheimer's disease.
TWO COMPREHENSIVE STUDIES HAVE FOUND SAFFRON AS EFFECTIVE AS ANTIDEPRESSANT DRUGS TOFRANIL (IMIPRAMINE), AND PROZAC (FLUOXETINE) WITH NO REPORTED NEGATIVE SIDE EFFECTS.
BIOLOGICAL SYMPHONY Saffron's chemistry expresses otherworldly complexity. It has over 150 volatile and aroma-yielding compounds – a biochemical symphony that ensures its mystery will never fully be plumbed. Using Saffron… Saffron is a very expensive spice to cultivate and commercially farmed and extracted saffron has the danger of heavy metals, pesticide and ethanol content as well as the potential for GMO. Saffron is also commonly diluted with cheaper fillers to increase its bulk weight. Using a high quality saffron extract is advisable to ensure consistent quality and cost effectiveness. Studies demonstrate supplementing with 30mg of Saffron per day began to have a positive effect after 2 weeks of use with significant results seen after 4 weeks of use. There is overwhelming scientific evidence and real world experience supporting the use of Saffron therapeutically to treat mood related conditions. Although Saffron has been demonstrated to be safe, even when used with the pharmaceutical SSRI treatment, it is always advisable to consult with a medical professional before starting with any new form of treatment.
A JOURNEY WITH
HOLOTROPIC BREATHWORK by Tony Balbin
IT WAS MY FIRST HOLOTROPIC BREATHWORK™ RETREAT, AND NOTHING I WOULD HAVE EXPECTED. I LAY IN A FETAL POSITION ON MY MAT – HANDS CLENCHED, SWEAT DRIPPING FROM MY FOREHEAD, CRYING MY EYES OUT LIKE A NEWBORN. THUMPS OF TRIBAL DRUMS BLASTED THROUGH THE SPEAKERS. TO THE RIGHT WAS MY SITTER, CAREFULLY LOOKING AFTER ME IF I NEEDED WATER, TO GO TO TO THE BATHROOM, OR JUST A HAND TO HOLD. SEVEN OTHER PAIRS OF BREATHERS AND SITTERS WERE ALSO IN THE ROOM. SOME WERE CRYING. SOME LAUGHING. SOME LAY QUIETLY AS IF DEEP IN MEDITATION.
DID YOU KNOW? Holotropic Breathing was pioneered by well known transpersonal psychologist Dr. Stanislav Grof in the mid 1970’s. Before his work with Holotropic Breathwork, Grof was one of the leading researchers studying the effects LSD had on the psyche. In thousands of case studies, he observed beneficial effects from altering his patient’s state of consciousness when treating trauma, addiction, and invoking personal growth. In 1967, Grof’s research ceased when LSD was banned. In response, Grof found breathwork as an alternative approach to achieve non-ordinary states of consciousness.
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I continued breathing deeply and quickly. Energy filled my body and my muscles were tingling. Gradually my arms raised to the air. As they did my hands contorted into strange positions. An intense pressure started to wrap around me, like contractions a baby would feel in the womb. Then the shakes came. My legs began shaking… then my chest… then my arms and hands. Eventually my entire body vibrated violently to the beat of the drums. Just a few week earlier, I had no idea what ‘Holotropic Breathwork’ was. The manipulation of the breath has been used for thousands of years by cultures and religions around the world to alter consciousness. In the earliest forms of Christianity, during baptisms initiates were held under water until they were close to the brink of death, then rapidly lifted to the surface. For centuries, aboriginal cultures have used circular breathing in ritual. Many buddhist meditations involve intentional slowing of the breath. Famous Buddhist monk Tich Nhat Hanh said, “The Breath is the bridge which connects life to consciousness.” Dr. Grof began exploring how one could cross this bridge without using psychedelics. He found that by breathing faster, deeper, and placing your attention on the body, a non-ordinary state of consciousness could be acheived. He used the term “Holotropic Breathing”, which literally means ‘moving towards wholeness’ (Holos = whole and Trepein = moving towards something) to describe this.
Benefits Of Holotropic Breathwork In this context Grof found breathwork as effective as LSD and in the late seventies held numerous workshops. Participants reported far ranging benefits like: • • • • • • • • •
Recovery from addiction Alleviation of chronic pain Relief from depression Powerful life insights Removal of negative thought patterns Letting go of fear of death Newfound meaning and purpose Increased creativity Experience of mystical states
Unlike LSD this approach was natural and more controllable. Participants could decide whether they wanted to increase or decrease the intensity of the experience
through different breathing patterns. With LSD during a bad trip you may be trapped in the experience for a number of hours. Grof found Holoytopic Breathwork particularly effective in releasing trauma. My workshop leader James Frazier explained that during regular waking consciousness your ego throws up defenses and preventing you from confronting trauma. It recognizes the amount of hurt you underwent and protects you from re-experiencing it. During a breathwork session you are able to go past the trauma and resolve the effect it has had on you. Most of us have past trauma that affects our day-to-day lives that form patterns we hold onto. These patterns manifest themselves in the fear, anxiety, hurt, and anger that pops up in daily life. Holotropic breathing is a safe way to bring the ego defenses down, open the door to your subconscious, fully relive your trauma, and finally release it from your life. You begin seeing your trauma from a completely new vantage point, and make new neural connections to process it as a result. This is why Holotropic Breathing is associated with self-healing.
Types of Experiences With Holotropic Breathwork Stan Grof explained that non-ordinary states of consciousness function as a radar. They find areas of the subconscious with the strongest emotional charge and pull them into consciousness. That’s why it’s usually unpredictable, you don’t know what’s going to happen until you’re there. Some have vivid visual experiences. Others have fewer visuals, but more physical sensations. Some go into a relaxed state while others tense up. Dr. Grof found that Holotropic Breathing could create a condition in the body that triggers tension associated with past trauma. For example, if sexually abused as a child, you could uncover buried tension associated with abuse events. When I went through the process, my subconscious brought up tension from my past I wasn’t even aware of. As the tension came up, my body began shaking to release it. The deep release made me feel very light for weeks after the retreat. Lots of people report having mystical experiences with Holotropic Breathing. Participants
have recalled visions of being in contact with Krishna, Jesus, Mary, Buddha and other spiritual figures. Many others connect with animals or aspects of nature. Some experience what author Richard Maurice Bucke called ‘Cosmic Consciousness’, a dissolving of the ego and a feeling of deep unity with everything around you.
Re-living the Birthing Process One of the most common experiences is reliving the birthing process. For the majority of babies, births are incredibly traumatic. Prior to labour, babies are cocooned in a rapturous, heaven-like state. All their needs are provided for, and there are no feelings of separation with the outside world. There’s a peaceful connection with everything around them. When labour begins, suddenly the baby is jolted out of this extreme comfort. When the cervix eventually dilates, the child is forced to undergo the journey out of the womb. When I was in my fetal position feeling intense pressure wrapped around my body, I was re-living this extreme experience. For those who underwent complications during labour, trauma can be even worse. It’s not uncommon for babies to have cords wrapped around their neck, birthed in breeched positions, or experience a cesarean section. These events can set the framework for the subconscious and deeply affect the psyche throughout the child’s life. As strange as it may sound, Holotropic Breathing gives you the ability to re-live the
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birth experience and let go of any negative imprinting from trauma you may have experienced.
Closing As the music quieted and my breathing slowed down, I lay on my mat exhausted. It felt like I’d had an intense workout. My clothes were drenched in sweat. My sitter helped me up, and led me upstairs to a quiet room. We were given a piece of paper with a circle drawn on it and encouraged to draw something that represented what went on in the session. This allowed introspection and insight into the event and helped us process the experience. Below is the picture I drew to represent the intense energy flowing through my body throughout the session.
After that the group shared their experiences. I left with a bit of confusion. I thought I’d have an eye-opening experience of enlightenment. Instead I felt like I went through a power workout at the gym. Yet I had to admit feeling as though a weight was lifted off my shoulders. I felt lighter, calmer and more centered. What’s more, something completely unexpected happened the day after – I finally had the courage to confront my parents with an issue I’d put off for over a decade. Holotropic Breathwork is something I wholeheartedly recommend. It gives you access to your subconscious in a safe, supported manner and offers dramatic healing from trauma; recovery from addiction; and growth both personally and spiritually.
For more articles like this log onto Tony Balbin’s site warrior.do/holotropicbreathwork or contact Tony on email@example.com
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8 WAYS TO CREATE A
love nest HOW DO YOU CREATE AN ENVIRONMENT THAT’S CONDUCIVE TO LOVE? WE EXPLORE WHAT YOU CAN DO TO TURN YOUR HOME INTO A LOVE NEST
IT’S ABOUT INFUSING YOURSELF WITH LOVE, FILLING UP WITH LOVE SO THAT IT SPILLS OVER
DID YOU KNOW? British neuroscientists have created (in conjunction with a few musicians) what they believe is the most relaxing song in the world. It’s eight minutes long and takes about five minutes to take effect. It’s called Marconi Union – Weightless, and you can find it easily on YouTube.
Humans are complex beings, but there’s also a universal simplicity to the way in which we react or respond to things. Of course we all have triggers that can make or break a mood, like hearing a certain song on the radio – but it’s not the song itself that does it, it’s all the memories of the different senses we experienced when we first heard the song. Communication is also complex and there are numerous subtle cues that we pick up on that cause different reactions. Just a look from the person you love can make a huge difference in your day. LOVE YOURSELF Nurturing yourself first sends out a message that you are open for love. This isn’t about being selfish – it’s about infusing yourself with love, filling up with love so that it spills over. One of the mistakes couples, and
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more often women, make is the belief that love is all about subservience and serving. There must be an element of caring of course, but caring and subservience are two different things. So, before you launch into creating a love nest, make sure that there are two people you’re creating it for: yourself and your lover. LOST IN LOVE A quote from Kay Redfield Jameson from An Unquiet Mind says, “Thank you for the weekend. They tell me it rained.” Imagine being so locked into a person that you miss the rain outside? Then consider what you would need to engage your senses so much that you are oblivious to everything else.
Touch This is the most important sense and the first we develop in the womb. To create nurturing space, bring in tactile aspects that are soft, interesting and invigorating. For example, the rough feel of a coir carpet underfoot coupled with a silky soft blanket on a firm couch will already begin to stimulate touch. A massage is also a good expression of touch. See We use our eyes to not only see things but also to assess situations and decide what to focus on. Create a welcoming and sensual opening to your home – something that’s visually appealing. To stimulate relaxation and nurture, ensure the entrance and pathway through the house is clutter-free (that’s not to say you need a minimalist décor style, just that whatever shouldn’t be on a surface isn’t there). For example a bunch of red roses in a blue vase (red is stimulating and blue is calming); is a pleasing sight to most people and also something that can act as a cue to the person entering; something to focus on. A Himalayan salt lamp, a bowl of crystals, some incense or a candle also works well. Hear The sound of a song can stir up all sorts of memories. Silence can also be a beautiful cue. Depending on what your daily noise levels are, you may prefer the sound of birdsong over an opera or a rock song. However, it’s important to have sound in your home – and music can be uplifting to your soul. A meditation CD or chimes are two good options. Taste One of our most important senses, taste, especially when coupled with smell, tells us what is safe or unsafe to consume – everyone is triggered by the smell of cookies baking. But, if you don’t have food in the house, there won’t be much to taste, so stock up on favourites pantry items that can be turned into a delicious snack or meal. This is also part of nurturing yourself – ensuring you always have enough on hand. Raw cacao is the perfect love ingredient. Sprouts, growing in a jar, is also a nurturing feature. Smell Taste and smell are intricately linked, but there are numerous smells that can enhance your mood that don’t have anything to do with food. Here are a few:
Rose – dubbed the essential oil of love, rose has long been the go-to smell for enhancing romance and self-esteem
Ylang Ylang is considered an aphrodisiac because of its calming and relaxing properties
Clary Sage promotes euphoria and feelings of wellbeing and because of that, it’s used as an aphrodisiac
Jasmine produces feelings of optimism, euphoria and confidence.
Add these fragrances to an aroma burner, or put them into a carrier oil for a sensual massage. The sixth sense This isn’t about mind reading, it’s more metaphysical and those subtle signs you pick up but don’t even notice you’ve retained the information. One of the ways to bring love energy into your home is the use of crystals. Here’s a list you can use for specific purpose: • • • • • • • • •
Self-love – Rose quartz Empathy – Moonstone Forgiveness – Prehnite Acceptance – Charoite Trust – Amansonite Tolerance – Chrysocolla Compassion – Aventurine Generosity – Jade Loyalty - Amber
NESTING Using all your senses, (including some common sense), can help you create a love nest that will be hard to leave. Make sure you have all the supplies necessary to keep you in your loved-up space all weekend. This includes keeping your energy levels up with good, wholesome food. The other aspect that humans need in order to feel relaxed and nurtured, is nature. Include living plants or an outside space in your love nest. Get used to creating a loving nurturing atmosphere and make it a habit. Keep room diffusers in the house, play music regularly, have a stock of candles and look into ‘good mood’ supplements if you need an extra boost.
CONNECTION JUST WHAT ARE THE KEYS TO A HAPPILY-EVER-AFTER? LONG-TERM RELATIONSHIPS TAKE WORK, BUT IT DOESN’T HAVE TO BE HARD.
DID YOU KNOW? Studies have shown that using ‘us’ and ‘we’ as opposed to ‘me’ and ‘I’ messages ensure less marital strife.
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In a world where walking out seems to be easier than staying, it’s good to remember that numerous people have successfully stayed together for many years, growing together and still remaining in love. Why do we all strive to have a long-term relationship? Is it pressure from the world at large that fitting into society, means we must be in a relationship? One explanation comes from the movie Dance with Me, where the character playing the wife says, “We need a witness to our lives. There's a billion people on the planet... I mean, what does any one life really mean? But in a marriage, you're promising to care about everything. The good things, the bad things, the terrible things, the mundane things... all of it, all of the time, every day. You're saying 'Your life will not go unnoticed because I will notice it. Your life will not go un-witnessed because I will be your witness.’”
UNDERSTANDING HOW YOUR PARTNER EXPRESSES THEIR FEELINGS, NEEDS AND WANTS IS VITAL TO LEARNING HOW TO SUSTAIN A LONG-TERM RELATIONSHIP.
FIRST SIGHT When you first meet your potential partner, you’ll put your best foot forward – your irritating habits or behaviours won’t come to the fore and if they do, your partner will likely find them adorable anyway. It isn’t that you’re selling a lie, it’s just that you want to give them the best of you. But nobody can maintain being perfect all the time, it’s simply not natural. So, after a time, the quirks and differences are revealed. Often by this time, the rollercoaster of falling in love has smoothed out to being in love – and it’s that love that gives couples their best chance of staying together for the long haul. Finding a partner is a bit of a gamble – or at the very least, a lucky draw – you go for someone who seems to have all the qualities you want, and you expect them to behave in a way you believe is how a relationship should work. You’ll have expectations based on what you
know, want and believe. Your partner will have the same expectations, but based on what they know, want and believe. These things might not match and quite often, expectations aren’t completely met. One of the reasons for this is the age-old belief that men and women are completely different. Despite the Mars and Venus posits, men and women actually feel all the same emotions – they just express them differently. That’s why understanding how your partner expresses their feelings, needs and wants is vital to learning how to sustain a long-term relationship. It’s a language that we sometimes don’t look deeply enough into. After all, as they say, intimacy is really ‘into-me-see’. Putting yourself out of the equation and really deeply seeing your partner is an exercise in understanding you will greatly benefit from. TALK TO ME Numerous studies have been done on how to have a successful relationship and most conclude that good communication is the key. But, managing expectations is also important; and this can also be solved with good communication. Communication will keep the lines to intimacy open, as well as ensure there’s always a pathway for a couple to grow together. But communication isn’t always easy for both partners, so one of the keys is to find ways to communicate effectively, based on each partner’s personality. Good communication should be: 1. Non-judgemental 2. Kind 3. Generous 4. Reciprocal 5. Honest These five attributes will ensure you give your partner the benefit of the doubt; you’ll take the time to truly listen without judgement and hopefully without interruption; you’ll be kind with your responses and generous with your time as well as your words; you’ll share as much as they do; listen as much as you talk; and you’ll be honest with each other. There’s a sweet song from the 1980’s by Rupert Holmes – it’s called Escape, but more commonly known as the Pina Colada song. (If you like Pina Colada, getting caught in the rain…) It’s about a man who has grown weary of his wife and
takes out a personal ad in the newspaper to connect with someone else. When someone answers the ad, he goes off to meet this new and exciting woman only to see his wife. Both of them were tired of their marriage and because of the ad, found out all sorts of things about each other that they didn’t know – such as liking Pina Coladas. They learned the value of communication and ostensibly went on to live happily ever after, sipping Pina Coladas and walking in the rain. SPARKS There simply isn’t a formula for a perfect partnership, and when it comes to sex, everyone and every couple is different. There are no hard and fast rules about how much sex you should have or should want. It’s up to you as a couple to fall into a groove that satisfies you both. But, it’s also completely normal for the sexual spark to die a little, especially with the daily grind of cooking dinner, organising household tasks and bringing up children. While communication and the other things you do for each other can be even more intimate than sex, physical intimacy is the one thing you as a couple have that’s purely yours. You can have friends or family who will meet a lot of your needs, such
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as support, laughter, deep conversation and so on. But sex is just for you and your partner. NOTE: Friendships and connection outside your marriage or partnership are so important – keep friendships and do activities from time to time without your partner. These connections will strengthen and energise you, and will be good for your relationship. Far from getting easier as the relationship grows, sex can often get harder. When you were first together, sex was a compulsion, you couldn’t not touch each other. But research has found that couples can actually become more shy with each other as time goes by – this is because the lines of communication haven’t been regular, honest and generous. We also grow older and our bodies change; women worry about their shape and men worry about their performance. If it’s been a while since you were last physically intimate, it may take a lot of courage to bring it up, or to seduce your partner. If it’s hard for you, technology has an answer. We looked at an app called Kindu, which offers a daily list of ideas that explore intimacy and sexuality you and your partner can (separately)
choose. If you have both picked an activity, the app will notify you. It then allows you to message your partner that you’re ready; you can also suggest some of your own. It’s designed to eliminate embarrassment and create excitement and variety in your relationship. You can download the app for free on any smart phone. SAY IT YOUR WAY Staying together isn’t difficult when things are going well. It’s the stressful times that test your resolve more than anything. And it’s during these time that you need to communicate more and practise more kindness. Find code words that you can use, for example if you’re feeling low and simply don’t have the energy to talk, agree on a word that describes that, with a promise to talk about the issue within two days. The same can apply for keeping the romance alive – most couples will have a number of inside jokes you can use to spark off a bit of bedroom activity or as a message to say ‘I love you’. However long you’ve been together, it all boils down to the little things, and very often the boring things that keep a couple going for years – but it’s the effort that keeps you wanting to stay and wanting to make the relationship sustain and grow.
FLOWERS FLORAL COMMUNICATION EXPERT JILL MANSON TAKES US ON A JOURNEY OF HOW FLOWERS HEALED HER LIFE AND SHOWS US HOW WE CAN RECEIVE PERSONAL MESSAGES BY CONNECTING WITH THE COLOUR, BEAUTY AND HEALING ESSENCE OF FLOWERS.
did you know? Dr. Edward Bach discovered the Original Bach Flower Remedies which is a system of 38 Flower Remedies that corrects emotional imbalances - negative emotions are replaced with positive. For years there have been books written on the language of flowers. Certain flowers are said to hold meaning. For example Chrysanthemums – Truth; Daffodil – New Beginnings; Iris – A Message.
According to Jill Manson, flowers can be a mirror to your soul and have powers that can heal and help you find purpose. She’s not the only one who thinks so, Dr Edward Bach started a complete healing modality using the power of flowers and Suzy Chiazzeri published a book on flower readings that shows how to decode the messages reflected in your favourite flower and balance your life with their healing powers, (Flower Readings - Discover your true self through the ancient art of Flower Psychometry, published by C.W. Daniels). Jill shares her story. I woke up one misty morning, seventeen years ago, to the bitter pull of fear and the noisy and destructive internal dialogue that had plagued my mind for so long. I was leaving for the UK to find my calling for something more meaningful to do with
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my life and for the world and had closed the door on my advertising career as a copywriter. The battering of my ego mind continued hammering its cold accusations and manipulations home; “You’re not going to find anything there, Jill” “Who do you think you are?” “You had a good job, you were making money.” “There’s nothing special about you. You’re not destined for anything more than this” I was in the Natal Midlands that morning spending time with my family before my departure. Little did I know that the answer was not a 14hr flight away, but in fact, less than 3km from the cottage I woke up in... I had hauled myself off the bed and out into the gentle drizzle to begin a walk away from the noise in my mind and down to the river. Not far into the trail, the pain in my chest and the heaviness in my limbs
drew me to a standstill. I looked up to the clouds and closed my eyes. I had not asked the Universe for much nor had I been connected or in communication with this Power for a very long time at this point in my life. But I was empty. And the hole in my soul was open and bare. I realised then that I had never asked this Greater Power what it was that I was meant to be doing with my life. I closed my eyes and I spoke. I almost begged, “...please tell me, what is it that I am meant to be doing with my life that will fill up my soul whilst I am doing it and more importantly, the soul of everyone else...?” I stayed there, eyed closed, face upturned, listening with every cell in my being, expecting the answer to arrive like a scroll unfurled by an arrangement of angels. Ears alert, soul and heart pitched expectant to the sky. Only emptiness continued and
the silence got louder. Disappointment ensued, not surprise. I had been here many times before. Silly me, expecting a different outcome! So I shrugged it off and I continued to walk. After some time the sun came out and the beauty of the grasses, the trees and the mountains enveloped me in a sense of relief and a tiny happiness tugged at my heart. About an hour had passed and I was now at the bottom of the gorge. I was feeling good. Better at least. Ambling along I noticed a sweet little spot off to my right. In this spot two little trees had grown into one another forming a small arch and a little fairy knoll. I felt completely compelled to go and sit in this spot. As I drew nearer to it I started to feel a warm sensation around my limbs. My body started to feel extremely light. It was to me, as if someone had warmed up a massive barrel of honey and tipped it over me. I felt somewhat alarmed, yet curious and when I reached the spot an incredible feeling of peace had filled my entire being. The warmth and thick syrupy sensation around my skin did not leave me. My mind felt crystal clear and I wanted to sit down in this little two-tree alcove nature had created (it seemed) just for me. So I sat down. As I did so I looked down to my right to notice that I had sat down right next to the most beautiful, bright blue, star-shaped, tiny little wild flower. As I looked into the face of this little flower, a Voice spoke to me. It was a short dialogue. It was a powerful, beautiful and frighteningly real conversation that changed the course of my life. “You’re going to use flowers to help people communicate their feelings better to themselves and one another” it said. A
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long pause....my heart racing....my mind doubting... could this be real? Then a direct question followed, and The Voice asked me this “If this little flower was a feeling Jill, what would it be to you? ”I answered without hesitation. To me it was clear! “That’s passion!” I said. A strong and clear reply pursued; “Yes, that’s passion to you Jill. But what do you think this little flower would be to any and every other human in the world?”
“THE HABITAT AND GROWTH PATTERN OF THE FLOWER AS WELL AS ITS SHAPE, AROMA AND COLOUR CONTAINS PERSONAL INFORMATION ABOUT YOU AND HOLDS THE EXACT PATTERN OF ENERGY YOU NEED. IT IS THE FACT THAT FLOWERS RADIATE LIGHT AND AROMA VIBRATIONS THAT GIVES THEM THIS ABILITY TO HEAL” SUZZY CHIAZERRI
HOW DOES THIS WORK Imagine a room full of flowers; a pink rose, a yellow sunflower a white lilly to name a few. For the moment you are engaging in the process you may be drawn more to a yellow sunflower than the pink rose. Even though the pink rose is and has always been your favorite flower, the sunflower may be energetically ‘calling’ to you to work with it. Studying the flower and holding it allows you to examine the inner parts of your own self. The flower becomes a mirror and an interpretation of your own understanding follows. You can work with any issue, uncertainty or even any idea and receive an outcome and clarity.
I had received the answer for my life’s purpose. I was going to use flowers to help the world heal. In this day and age the most important relationship in the world to nourish is the one between ‘me and me!’ Flowers have the ability to reflect back to us what we may not be able to see about our lives and so give us the answers we need. Most certainly one back to that of self-love! For this is where all true healing begins.
Jill Manson facilitates Flowerscape workshops for private groups of friends, at conferences as a motivational speaker and also in one-on-one sessions. She lives in Johannesburg but travels throughout South Africa presenting her story of how flowers healed her life and allowing people from all walks of life and religions to receive their own unique message through flowers. Contact Jill Manson 0798735002 www.jillmanson.co.za info@ jillmanson.co.za Facebook: Flower Journeys with Jill Manson. Pinterest: jillmanson. Twitter: @_jillmanson
Starke Ayres Garden Centre supply plants, gardening products and landscaping services. They have a range of flowers and seed, and expert advice to help you with growing.
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Both the Rosebank and West Coast branch of Starke Ayres Garden Centre will be issuing a prize consisting of a R250 gift voucher. All you have to do is attach your purchase slip with your name, phone number and email address into the instore competition box. Note that this applies to all purchases over R150 and is valid for the month of February 2017. Starke Ayres Garden Centre will contact the winner telephonically at the end of February 2017.
WIN Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450
BOOK REVIEWS by Lara Potgieter
THIS MONTH’S BOOKS EXPLORE EVERYTHING FROM LOVE IN ITS MANY FORMS TO THE LATEST APPROACH TO HEALTHY EATING, THE CHALLENGES OF STARTING A FAMILY, AND A NATURAL APPROACH TO GRACEFUL AGEING.
Celebrating Love H. H. Sri Sri Ravi Shankar Humanitarian and spiritual leader Sri Sri Ravi Shankar offers his wisdom on love in all its forms – from friendship and partnership to reverence, gratitude and service. The guru encourages us to ‘have the same love for everyone, but in different flavours’, allowing our love to transcend behaviour and etiquette and reside in every heart. The depth of his wisdom of the true nature of love is such that it’s not at all surprising that he’s been described as ‘the valentine of the world’.
Tissue Salts for Anti-Ageing Margaret Roberts The queen of natural health in South Africa, Margaret Roberts draws on decades of experience to advise readers on how to use the 12 key tissue salts to slow the ageing process, promote vitality and enhance health. Each salt is presented in its own chapter, with tips on treating specific ailments and advice on increasing the intake of the salts through the diet. It is an indispensable guide for anyone interested in health, wellness and using natural remedies to ease the effects of ageing.
It’s a Dad! Craig Wilkinson While it’s usually described as an awe-inspiring experience, fatherhood can also be challenging and confusing for many men. From living with a pregnant partner and knowing what to do in labour to adjusting to a newborn child in your home, the journey offers a veritable rollercoaster of emotions. The good news is that you can equip yourself for the ride, and it will be one of the greatest gifts you can give your child, your partner, and yourself.
Love is Letting Go of Fear Gerald G. Jampolsky This best-selling little book is based on the premise that all fear is in the past, and that ‘only love is here’. Through this lens, it examines the nature and ingredients of personal transformation, with peace of mind as the singular goal and 12 lessons suggested for attaining it. First published in 1979, it remains a firm global favourite, entrenching in popular consciousness the idea that we do in fact have a choice in determining what we perceive. The latest edition includes a foreword by Carlos Santana, who lauds the title as ‘the sweetest, gentlest healing melody.’
Real Meal Revolution: Banting 2.0 Jonno Proudfoot and the Real Meal Revolution Team The first updated guide to Banting since The Real Meal Revolution, Banting 2.0 combines advancements in science and nutrition with firsthand experiences of a community of thousands of Banters to offer an easy-to-follow, phased approach to lifestyle optimisation. Each phase aims to shred fat, clear the mind, strengthen the immune system and prevent harmful side effects. After the runaway success of The Real Meal Revolution – the fastest-selling cookbook in South African history – this new and improved follow-up is sure to become another household staple. *Books are available from leading bookshops and online.
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by Kirsten Alexander
SOUTH AFRICA IS DOTTED WITH GEMS THAT OFFER UP BEAUTIFUL OPTIONS FOR A HEALING OR ROMANTIC GETAWAY. WE EXPLORED THE TOWN OF CLARENS IN THE FREE STATE TO FIND OUT WHY IT’S BECOME A WEEKEND MECCA.
DID YOU KNOW? Musician and guitar maestro Dan Patlansky holds guitar weekends in Clarens twice a year – it’s a sought-after weekend away where guitar enthusiasts get to play and have one-on-one sessions with Dan.
BE CAREFUL WHEN YOU VISIT CLARENS, THOUGH. YOU’LL FIND YOURSELF DREAMING ABOUT PACKING IT ALL IN AND MOVING THERE
Almost equidistant from Bloemfontein, Durban and Johannesburg, Clarens has been dubbed the jewel of the Eastern Free State. The little town sits in the foothills of the Maluti Mountains and is just 17 kilometres from the Golden Gate Highlands National Park. Known for its quality trout fishing, the village is also home to over 20 art galleries. COMMUNITY The town square is a grassed area and the entire village centres around it. It’s very movielike, with families playing ball games, residents having a picnic or when festival time comes along, revellers spilling out onto the lawn from one of the many restaurants hugging the square. The Clarens Beer Festival held every February has become one of the must-attend events of the year and the Lush festival, for music lovers is fast becoming one of the more popular weekends away.
Most of the business owners in the area are fully involved in ensuring the town is welcoming to tourists and visitors, and you’ll be hard pressed to find an unhappy face anywhere. We met a young barista named Gilly Makwena at the Highland Coffee Roastery whose enthusiasm for coffee was extraordinary – so much so we simply had to have one of his special creations on top of the huge cappuccinos we’d already consumed. Although there are numerous options for eating out in Clarens, its most famous restaurant must be mentioned. Clementines has been listed by Eat Out magazine as one of the top 500 restaurants in South Africa. It’s a converted SA Railways bus service shed and is almost always fully booked. Make sure you book well in advance so you don’t miss out on the exquisite fare on offer.
Artists from all over the world flock to Clarens, not only because the views are breath-taking, but also because many of the art galleries and resident artists offer courses where aspiring and accomplished artists can hone their craft. THE GREAT OUTDOORS You’d think that just being in the area, with its magnificent mountain views and quirky stores would be enough reason to visit. But in Clarens there is no end of activities you can indulge in that’ll leave you rosy cheeked and feeling at one with nature. From horse riding, hiking and archery to fishing, dinosaur hunting and hot air ballooning, there is definitely something for every taste. A walk around the town won’t take more than an hour (especially if you don’t stop at every store, something that’s hard to do). Of course, golf lovers will thoroughly enjoy the perfection of the Clarens Golf and Leisure Estate. There are a number of hiking trails you can go on, from a few kilometres to a 20km two-day hike, like the Angels Wings trail. This particular trail follows the old paths of herds of elands through indigenous forest with views of some of the incredible sandstone gorges the area is famous for. If you’re not into slow walks, you can go do a more extreme version with Xtreme Adventures visible as you drive into town. They offer just about any type of adventure from abseiling to white water rafting, paint ball, quad bikes and zip lining. SACRED SPACES In the vast sandstone mountains, the Motoulong Fertility Cave, is considered a sacred space by the locals. It’s the second largest overhanging cave in the southern hemisphere and has a beautiful fountain at the entrance. Many traditional healers visit the cave and live there for months, or even permanently and visitors go there for healing or to pray for fertility. Nearby, the Golden Gate National Park has a Basotho Cultural Village, and from there you can walk a wilderness trail with the village’s traditional healer, who will explain all the herbs along the trail. Further along there are caves with San rock art. It’s a must to extend your weekend to tour the National Park – the sandstone hills and caves are astounding and available by horse ride.
TREAT YOURSELF There are two spas in Clarens, where you can get anything from a full day of pure pampering to a quick mani- or pedicure. Kiara Lodge offers steam sessions and body wraps to massages and facials. The Clarens Wellness Day Spa also offers fantastic day spa packages, using products with indigenous ingredients. Even your little ones can be treated to a fairy stone massage. STAY A WHILE There’s no end of accommodation options, from the Protea Hotel in the middle of town to myriad bed and breakfasts and selfcatering stays; from the 50 plus getaways, weekends are almost always booked up, so book well in advance before planning your trip. We loved these four places: 1. Kalm – with just five rooms, this bed and breakfast is decorated with quirky colours and each room has a unique name; Somebody’s’, Anybody’s, Theirs and Whose. 2. Claridge House offers olde-world charm and is alluringly romantic – it houses six adults and two children; a great option for friends and family. 3. Millpond House has outstanding breakfasts and is housed in a magnificent rose garden with the Maluti mountains in view from each of the five bedrooms. 4. The Clarens Inn and Backpackers is quirky to say the least and is set right at the beginning of one of the mountain hiking trails. It’s created with community in mind, and has a huge conversation fire pit that’s cosy and community oriented. The accommodation is pretty basic, but certainly comfortable.
Iran APRIL 12
Jewel of Persia
Tehran’s Jewel Museum where the valuable collections include the pink coloured diamond of Dayand –ye-Noor (182 carats), and the Peacock Throne. Isfahan, along the Silk Route, a glorious Islamic city of amazing gardens. The Abassi, the world’s oldest hotel, once a Caravanserai. Yazd’s Fire Temple; Zoroastrain Towers of Silence; Shiraz, known as the city of Roses and Nightingales; Magnificient Persepolis, begun 2500 years ago by Darius the Great. The most beautiful Mosques in the world.
MOROCCO MAY 8
We will stay in the Riads of Marrakesh, Fez and Chefchaouen. The medinas in Marrakesh and Fez will intrigue you. Fez’s Sacred Music Festival; the blue city of Chefchaoun; travelling through the highest dunes in the world on camels in the Sahara; and the seaside cities of Essaouira and Casablanca.
INDIA SEPTEMBER 13
FOR DREAMERS Be careful when you visit Clarens, though. You’ll find yourself dreaming about packing it all in and moving there. It’s not just the pure beauty of the town, it’s also the people who are friendly and welcoming. The frenetic activity each weekend means that there’s no such thing as ‘small town syndrome’ because there are so many new people to meet. Whether you visit in summer when the climate is perfectly warm, or in winter where you’re likely to encounter snow, Clarens is definitely a place to put on your bucket list for a weekend (or longer) of nature’s nurture.
The sacred and the exotic Delhi, and the Taj Mahal. Ride elephants to the Amber Fort in the Pink city of Jaipur. Udaipur, one of the loveliest cities in India. A stay at The Best Marigold Hotel in Ravla Khempur. The sacred city of Haridwar and the Festival of Light on the Ganges. The ancient city of Varanasi, take a boat down the Ganges at dawn with holy men bathing along the river. Visit Sarnath where the Buddha first taught the Dharma.
FINDING HEALING THERE’S AN AMAZING WEALTH OF PRACTITIONERS WORKING IN MANY DIFFERENT WAYS TO ASSIST PEOPLE TOWARDS HEALING AND WHOLENESS. WE INTERVIEW SIX PRACTITIONERS WITH DIFFERENT STORIES TO TELL ABOUT THEIR INSIGHTS ON HEALING AND HOW THEY CAME TO WORK IN THE NATURAL HEALTH ARENA. Bruce Robertson Massage & Yoga
Valentina Leo The Laboratory of Love
Renette Rauch Renette Rauch Attorneys
If you’re looking for a good, firm, deep tissue massage, I’m your guy. I studied under Heidi Schon at the Durban Institute of Therapeutic Bodywork and Massage, and have been in practice for over 10 years. After helping hundreds of satisfied clients, I am confident I have the skills to address your needs. I specialise in trigger point and deep tissue manipulation, and have a particularly strong interest in runners, musicians, MMA fighters, yogis and Crossfit enthusiasts. While I treat many amateur and semi-professional sportspeople, I also deal with everyday people’s everyday problems. I’m your go-to guy for stiff muscles, tight necks, tension headaches, sore lower backs, heavy or aching legs and general minor muscle tears and sports injuries. Although I am known for giving firm deep tissue massages, I adapt each appointment to the needs of the client. You could just be stiff from spending hours in front of the computer or behind a steering wheel, and at all times during my release work I remain sensitive to the fine line between therapy and pain. I believe you should leave a deep tissue massage feeling good, not abused! I provide a reliable service in an upmarket Victorian home in Morningside, 10 minutes from Durban North and 15 minutes from Westville. I also teach yoga to private and corporate clients, as well as two public classes at the Morningside Sports Club on a Monday evening and a Wednesday morning.
I began my journey into Tantra as a dancer, exploring a classical Indian style called Odissi. I went to India to learn more about this, and found myself on a journey of immense transformation. In my regular visits to Orissa over the next 10 years, I spent time studying with a variety of teachers of the Odissi tradition, and delved into academic research into the Tantric lineage. With my understanding of dance as an expression of sacred sexuality, I brought a very specific style of dancing back home with me. I painted myself blue, and became a unique performing artist covered by Top Billing and other curious media. At the height of my performing career, I would go back to India once a year to revisit the roots of my art, and eventually discovered that my dancing was really just a way of entering into the tradition of Tantra - my true love. Tantra is essentially the understanding of the immense force we call love. It's a spiritual science that's been around for thousands of years, and is still applicable to this day. It's the artistry of being alive. Today, in my individual in-person or Skype sessions as a Tantra facilitator, I see people for a host of different reasons, from issues with sexuality to a lack of direction in life. Some have too much sexual drive, others not enough. I meet many people with adrenal burnout and the feeling of not belonging, too. To everyone, I teach deep presence and embodiment. I also offer intimate and interactive events that use sexuality and the body as tools to explore and understand the teachings of Tantra as a philosophy of freedom.
I started Renette Rauch Attorneys in 1998. We specialise in divorce, property transfers, wills, deceased estates and contracts. I used to pride myself in my professionalism – the fact that I could ignore my clients’ emotions and only deal with the clinical legal issues and apply those to the opposed litigation system. However, as I handled one traumatic divorce after another, I discovered that the opposed litigation system is not the right vehicle to wind up a divorce. A divorcing spouse is asked to go to war with the very person with whom she was once so intimate, and her life becomes consumed with producing evidence to make her spouse look bad - to prove that he is a bad father, or that he is hiding assets, for example. The client has to spend a huge amount of money and time to prepare for a trial that is probably not going to take place, as so few people can afford it. She becomes fearful as she continually awaits the next legal process to be served on her. A whole army of experts is enlisted and the spouses become pawns in a process that they do not understand and have no control over. By the time they crawl over the finish line to sign a settlement agreement, their assets as well as their emotional resources have been depleted. It’s no wonder people take so long to get over a divorce. All of this encouraged me to use the alternative legal processes available, and confidently advise my clients on the best way to finalise their divorce without resorting to the costly opposed litigation system. Book your no-obligation fact-finding session with me to find out how you can achieve a happier, less costly, more positive and transformational divorce.
Morningside, Durban Tel: 082 215 5978 E-mail: email@example.com
Noordhoek, Cape Town Tel: 083 298 8113 E-mail: firstname.lastname@example.org www.thelaboratoryoflove.com
Cape Town CBD Tel: 021 8111 363 E-mail: email@example.com
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Margarita Celeste Astrology & Tarot
Lotte Hamm-Henning Best Move Pilates
Gen Pagpa Tushita Kadampa Buddhist Centre
I have been interested in astrology since I was a teen (Linda Goodman was my gateway drug!) and have been studying and practising it since 2010. In 2015, I formalised my knowledge and skill when I graduated with distinction from a three-year diploma with Rod Suskin. Astrology is a very empowering modality, as it helps us tune into the cycles of the planets and seasons, recognising that our lives move in cycles too. The old adage of 'as above, so below' is so true, and just by having this awareness we can be guided as to when to start things, when to accept endings, and more. I love the analogy of astrology as a form of weather forecasting - if you know it's going to rain, take an umbrella and don't plan a picnic! I often find my readings confirm what my clients already know, deep down. They learn to start trusting their intuition, and walk away empowered and reassured. They also gain greater insight into themselves, their challenges and their strengths. It's a great way of pausing and gaining clarity at times of facing major changes, looking for direction, searching for life purpose, questioning relationships, addressing health concerns, and more. My exploration of astrology has been (and still is) a deeply personal journey for me, changing the course of my life for the better. It's not an airy-fairy modality, but rather one that is grounded in thousands of years of tradition (with traditional astrology dating back to the Hellenistic time, at around 400 BC). I offer private astrology sessions in the Cape Town CBD and via Skype (astrology is fantastic over Skype). I will also be offering my first course through the School of Intuition and Healing this month.
As a former competitive athlete, three-time German swimming champion and holder of a Masters degree in Sports Science, I have many years of experience in the sports and health management industry. Working as a personal trainer in a rehabilitation and gym context has made me passionate about leading people to better health by showing them how to move in the best ways possible. I’m a mother of two, and gave up my career in the corporate environment to focus on my family responsibilities. However, I felt as if an important piece of my life was missing when I was stuck at home. It was during this time that I discovered the world of Pilates, which allowed me to further strengthen and tone my body - especially during and after my pregnancies. More importantly, the practice’s focus on a holistic body-mind workout left me feeling physically strong as well as mentally refreshed. I soon realised I had found my missing puzzle piece, and decided to combine my medical knowledge and experience with the teaching of Pilates. I founded Best Move Pilates with the aim of teaching individually-tailored workouts to my clients to help them enjoy the benefits of strength, flexibility, ideal posture and body awareness. With my own experience in mind, I approach each teaching session with enthusiasm and a high standard of professionalism. A thorough understanding of the human body and its abilities allows me to teach in a manner that is challenging and stimulating but never frustrating or disillusioning. I offer my Pilates expertise in group, semi-private or private sessions for those interested in fitness, rehabilitation, sportspecific coaching and pre- and post-natal exercise. I also host Pilates retreats as a way of distilling the physical benefits and soulsoothing effects of Pilates in a single day of relaxation and revitalisation.
Originally from the UK, I have been a Kadampa Buddhist monk for 20 years and teaching in and around Cape Town for the last nine years, providing meditation classes and courses as well as regular weekend retreats.
Cape Town CBD Tel: 082 967 0039 E-mail: firstname.lastname@example.org www.margaritaceleste.com
Blouberg, Cape Town Tel: 074 111 6607 Email: email@example.com
These meditation activities are open to everyone. Nowadays more and more people are discovering the beneficial effects of meditation practice. The ancient wisdom of meditation addresses our deeper need to be happy and free from problems. It gives us the ability to control and develop our minds and find a deeper sense of fulfillment and wellbeing that is not dependent on external factors. The mind is so powerful, and without any control it can get us into problems. It can be our best friend or our worst enemy. By practising meditation regularly we gain the ability to subdue and restrain our ‘monkey mind.’ Then we can find freedom by making it peaceful and directing our thoughts in a positive direction. There is an analogy of walking from one place to another that explains how we can either cover the ground or our feet with leather. Of course we cover our feet by wearing shoes instead of covering the ground. Likewise, we can protect our mind through training in meditation and in that way take control of our lives and let go of trying to control and manipulate our external circumstances. I have been practising and teaching Buddhist meditation for many years in the Cape, Malaysia and the UK. I host meditation classes in Cape Town, Durbanville, Khayelitsha, Milnerton, Rondebosch, Simon’s Town and Somerset West. The regular weekend retreats are also a wonderful opportunity to get away from it all and spend quality meditation time in a beautiful and peaceful setting. You are very welcome to get in touch to find out more!
Rondebosch, Cape Town Tel: 021 685 3438 E-mail: firstname.lastname@example.org www.meditateincapetown.org
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IN THE END, ONLY THREE THINGS MATTER: HOW MUCH YOU LOVED, HOW GENTLY YOU LIVED, AND HOW GRACEFULLY YOU LET GO OF THINGS NOT MEANT FOR YOU. BUDDHA
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A HAPPY HEART GIVE YOURSELF A HAPPY HEART TREAT BY EATING THE FOODS THAT SUPPORT GOOD HEART HEALTH OR ALTERNATIVELY BY TAKING BENEFICIAL SUPPLEMENTS. HERE ARE 4 RECOMMENDATIONS.
Besides making food taste more delicious garlic is said to lower blood pressure, lower cholesterol and triglyceride levels. Research suggests that it slows plaque build up in the arteries, lowering the risk of blood clots. The sulfurous compounds in garlic appear to expand blood vessels and keep them relaxed, helping manage blood pressure. Powerful phytonutrients have anti-oxidative and anti-inflammatory effects on the blood vessels and blood cells.
Fibre is an essential part of a healthy diet. Psylium husk, in particular, has been shown to lower ‘bad’ LDL cholesterol. It can affect your heart by lowering blood pressure, improving lipid levels, and strengthening heart muscles. When adding psylium to your diet, start off with a small amount and slowly increase it. This helps prevent any possible gas or cramping. Remember to drink enough liquid throughout the day.
High quality sources of Omega-3 fatty acids can slash levels of triglycerides (unhealthy fat) in your blood by up to 30%. Omegas may also promote healthy blood pressure. Seafood, walnuts and flaxseed all contain omegas. If you aren’t getting enough of these foods then supplementing is recommended.
Your body naturally makes small amounts of this enzyme, also known as ubiquinone and ubiquinol. If your levels of Coenzyme Q10 (CoQ10) have diminished through age, medication or lifestyle factors, it’s highly beneficial to supplement. CoQ10 has been attributed to helping lower high blood pressure, and has been used as a treatment for the side effects of cholesterol-lowering drugs called statins.
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