APRIL - JUNE 2020
FOOD / HEALTH / BEAUTY / WISDOM
E XC L U S I V E DEALS & G I V E AWAYS
P R E V E N TAT I V E H E A LT H
SUPERFOOD R EC I PE S
FITNESS E SS EN T I A L S
R20 (incl. VAT) R10 (incl. VAT) for Wellness Rewards card holders Free with purchases of R1000 or more
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HELEN JOUBERT WELLNESS & NUTRITION This course is like rocket fuel. I wish I had done this years ago. Not only have I seen substantially improved success rates with my clients, but the coaching skills Iâ€™ve gained have really helped on a personal level, with friends, family, kids. This course equips you
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E D I TO R ’S N OT E As a (very proud) member of the Wellness Warehouse team, I’ve known that care, community and courage are cornerstones of the brand since the outset of my journey with the business. It is at times like these, however, that I’ve been able to see just how seriously Wellness takes these commitments. This note had already been written - on a very different topic - and was ready to send to print when COVID-19 was declared a national disaster. When I told a team member that we would have to redesign the page (as well as a number of others) at 7 pm on the evening before we were due to load the magazine for the printers, her response reminded me of why I’m so grateful to be a member of the Wellness family: “How amazing that we go to print at this moment. We could have missed it by a day. I think it’s profound, the potential Wellness has to help so many people ride this wave…” No grumbling about last-minute reverts or overtime work – just an authentic desire to help South Africa live life well at a time when we need it more than ever.
As our CEO Simon shared in an emergency internal briefing today, we are here to offer support for both your body and mind in the midst of the global health crisis. Yes, we specialise in preventative healthcare and between our world-class product offering and expert team we are well equipped to help you support your immune system in the face of the disease. But we are also here to help you manage the fear, anxiety and uncertainty that are currently consuming the world. My hope is that the pages of this magazine offer not only a wealth of information on how to maintain wellbeing, but also some solace and calm in the eye of the storm. When we do ultimately overcome this, let’s be able to say that we truly did it together.
CO N T E N T S
APRIL – JUNE 2020 36
REGULARS 6 H E A LT H Y H A P P E N I N G S Get active, try something new, escape on a getaway and more with our exciting lineup of upcoming wellbeing events. 8 E D I TO R ’ S C H O I C E From CBD supplements and ambient home touches to natural beauty and free-from foods, we review this season’s must-have products. 1 0 S N A P, C H AT & W I N We share some of your Wellness moments, and reward our latest favourite. 1 2 F RO M O U R C E O Simon Alston shares what’s sprouting at Wellness this quarter. 1 3 STO R E D I R E C TO RY Find your nearest Wellness Warehouse and enjoy living life well with us. 46 WIN WITH WELLNESS We’ve got a great lineup of giveaways in this edition! Think natural pampers, autumn health solutions, delicious foods and more. 4 7 R E A D E R- E XC L U S I V E D I S CO U N T S We’re thanking you for your loyalty with reader-only discounts on some of our top health, food, beauty and home products. 78 ON OUR BOOKSHELF Learn more about relationships, the magic of your body, plant-based cooking and more with our current favourite reads. 80 CLASSIFIEDS Find out what’s happening in your local wellbeing community with workshops, retreats, studios, therapists and more.
FOOD 1 4 G R E E N S M O OT H I E B OW L Start your day the right way with a delicious homemade superfood smoothie bowl. 1 6 T U R M E R I C TO F U B U D D H A B OW L Enjoy a quick and easy balanced meal with this protein-rich, anti-inflammatory bowl of goodness. 18 EASY VEGAN PIZZA Treat yourself to our current favourite plantbased pizza. 1 9 S U P E R F O O D C H O CO L AT E M O U S S E Fill up on antioxidant-rich cacao and other superfoods in the most delicious possible way!
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H E A LT H
A DA P TO G E N S : YO U R B O DY ’ S N E W P I T C R E W 2 0 From ashwagandha to rhodiola, we explore the rich history and myriad benefits of adaptogenic plants. W E L L B E I N G A FT E R 4 0 : A M A N ’ S E S S E N T I A L S 2 4 Our men’s health enthusiast shares his tips and tools for maintaining vitality. G U T H E A LT H : O U R E X P E RT S W E I G H I N 3 0 We ask our in-store Wellness Consultants for their advice on maintaining good gut health. B E AT T H E B U R N O U T 3 6 An integrative wellness coach shows us how to combat the increasingly common concern in daily life. A N A – Z O F H O L I ST I C P E T C A R E 4 0 We take an in-depth look at the various ways of keeping your furry friends healthy and happy all year round.
G E T YO U R B O OT Y TO B O OT C A M P 5 0 Our fitness fundi guides readers through the basics and benefits of boot camp fitness. W I N D WA R R I O R S : W H Y K I T E S U R F I N G W I L L TA K E YO U R B R E AT H AWAY 5 2 We try our hand at the adrenaline-inducing all-over water workout.
B E AU T Y S U P E R F O O D B E AU T Y 5 6 Nutrient-rich ingredients, products and rituals to nourish your skin and hair
E CO H O M E P L A N T P OW E R 6 6 Bring a bit of nature into your home with our indoor plant guide
WISDOM T H E T R A N S I T I O N I N G WO M A N : F RO M M E N A R C H E TO M E N O PAU S E 7 0 We explore the various stages of womanhood, offering insight into what to expect and the right support to seek at each.
G E TAWAYS T H E E S C A P E T H AT YO U D E S E RV E 7 4 Rest and reset at Sant Wellness Retreat and Spa in the Cape Winelands H E A L I N G H E A RT S I N M AG I C A L L A N D S 7 6 Brett Shuttleworth is on a mission to uplift, inspire and lead people out of hopelessness into happiness with his heartfelt teachings and bucket-list international retreats.
C A L E N DA R
g n i e b ll e W s t n e v E
1 - 1 J U LY
YO GA TEACHER TRAINING
H E A LT H Y CAKE & BAKE WHOLEFOOD DEMO
Craighall Park livingyoga.co.za
9 - 1 3 M AY
YO GA TEACHER R E T R E AT
P I L AT E S P R O P S WORKSHOP
MISS MESSY LADIESâ€™ RUN
Constantia facebook.com/ thesourcecapetown
CHILD OF OUR TIME TRAUMA CONFERENCE
AWA K E N I N G TO L I F E R E T R E AT
Stanford awakehumanbeing.com/ conscious-dance-retreat
10 - 12
DYL AN WERNER YO GA WORKSHOPS
GREEN & VEGAN P OP-UP DINING
S U N D AY OUTDOOR YO GA
TOT I C H A R I T Y WA L K / R U N
B ABYGYM I N ST RU C TO R TRAINING
Green Point quicket.co.za
Somerset West lifestyleshoponline.co.za
27 - 29
C A B L E WAY CHARITY CHALLENGE
50-HR YO GA IMMERSION IN MOZAMBIQUE
A RT T H E R A PY 3 - D AY S E M I N A R
FAT H E R & D A U G H T E R D AT E NIGHT
Cape Town charitychallenge.co.za
E A R T H FA I R FOOD & SHOPPING MARKET
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Sea Point facebook.com/ arttherapysouthafrica
1 - 2
8-HR CHALLENGE TRAIL RUN
Durbanville facebook.com/ crossfitbluesky
7 - 9
4 - 7
6 - 28 JUNE
WOMENâ€™S R E T R E AT
WINGS FOR LIFE CHARITY RUN
T H E J OY F U L R E T R E AT
2 0 0 - H R YA P O W E R / V I N YA S A TEACHER TRAINING
ORGANIC & N AT U R A L PRODUCTS EXPO
Cape Town facebook.com/theyogalife
11 - 17
14 - 24
15 - 17
E X PA N D I N G ENERGY R E T R E AT
SMILING SOUL R E T R E AT
B R I TA N N I A B AY Y O G A R E T R E AT
O P E N A RT CLASSES
Britannia Bay joellesleebos.com
Pretoria facebook.com/ jimnettesartscrafts
M OT H E R & DAUGHTER D AT E N I G H T
1 - 3
5 - 11
7 - 16
A D VA N C E D A R T T H E R A P Y 3 - D AY SEMINAR
Y O G A S A FA R I FOR THE SOUL
1 0 - D AY P AT H WAY S CO U N T RY YO G A R E T R E AT
Cape Town facebook.com/ arttherapysouthafrica
Madikwe Game Reserve yogasouthafrica.co.za/retreats
14 - 20
B R YA N S T O N ORGANIC MARKET
FUNCTIONAL FLEXIBILITY WORKSHOP
Constantia facebook.com/ thesourcecapetown
THE MINDFUL MOVEMENT YO GA AND WELLNESS R E T R E AT
NTENGA F O U N D AT I O N C H A R I T Y WA L K / RUN
N AT U R E & INNER WILDERNESS R E T R E AT
Durban facebook.com/ ntengafoundation
25 - 28
2 9 - 6 J U LY
I N T E R N AT I O N A L D AY O F Y O G A
A S S E RT I V E CAREER LEADERSHIP PROGRAMME
M OT H E R & T E E N DAUGHTER R E T R E AT
TRAILFUN TRAIL RUN
GREENPOP E D E N F E S T I VA L OF ACTION
Durban facebook.com/ teenagersdevelopment
Garden Route festivalofaction.com
E D I TO R ’ S C H O I C E CBD SOS CBD has been the talk of the town of late. I’ve been curious about the benefit beyond the hype, and was grateful when Biomedcan’s new range of CBD capsule supplements crossed my desk. There are three varieties to choose from – Sleep, Mind and Mood. Goodness knows I need help with all of these, but I opted to try the Mind capsules, which improve focus and memory (especially useful when you have to turn out a fab magazine!). The capsules contain a mix of CBD, vitamins, minerals and herbs like ginseng and rhodiola rosea (which you can read about in our adaptogens article). While it can be difficult to gauge the true effectivity of herbal supplements, I can say that I’ve felt focused, motivated and inspired while compiling this edition - perhaps thanks at least in part to my new cannibinoidal companion. MY CUP OF TEA We all know that single-use plastic is pretty much public enemy number one right now, and I’ve had to come to grips with my love affair with takeaway coffee cups. Since the break-up, I’ve been on the lookout for a good-quality reusable cup to be my rebound – and Wellness Warehouse was there to answer my prayers (as per usual). The new 400 ml bamboo fibre reusable cup is cute as a button, and the perfect size to have on the go. Plus it’s got a cosy little vest to protect my tender hands from the wrath of my scalding Americano. As a huge bonus, it’s made from bamboo fibre, which is super durable and eco-friendly. ST E A M Y M AG I C I’m a sucker for scented candles, incense, and pretty much anything that makes my apartment smell like a spa. I’ve been super excited to try out an essential oil diffuser, and Soil’s UltraSonic version made all of my fragrance dreams come true! It’s easy to use, low on energy consumption, and pretty darn beautiful (especially when you activate the light, which shifts across a range of pretty pastels). You can pair it with any of their fragrant essential oils. I opted for a lemongrass, black pepper and rosemary blend to help with focus (yes, it’s a pattern), and transformed my space into a dreamy cove of fresh citrus and herbal deliciousness.
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B OT T L E D P E R F E C T I O N When I received some goodies from Skin Creamery, I was most excited about the aesthetically pleasing new products for decorating my bathroom. As someone cursed with oily/combination skin, I was initially a bit concerned about the fact that many of the products are oil-based. I’ve always assumed that my face should be squeaky clean after a shower, but it turns out I’ve been misguided in this regard. I am in love with the Oil-Milk Cleanser, Deep Cleansing Powder and Two-Phase Skin Tonic, especially when I can mix and match depending on how my skin feels on any given day. If it’s been a hot and sweaty one, I go for the powder for extra freshness and exfoliation, otherwise I use the cleanser for some gentle loving. My absolute favourite, however, is the new Wild Flower Cream. It just ticks all the boxes, with aloe vera for hydration, squalene for some antioxidant goodness, anti-inflammatory chlorophyll, and (its real superpower) spilanthes acmella flower extract to keep collagen levels up and signs of ageing down. As if that wasn’t enough, it’s the perfect lightweight formula and, like all Skin Creamery’s products, it smells fantastic.
N OV E L N O O D L E S I love me some noodles. Unfortunately, my go-to instant variety is delicious, but kind of the opposite of nutritious, and I’m in need of a noodly companion that keeps mind and body happy. Cue Clearspring’s Organic Buckwheat Soba Noodles. Buckwheat is naturally gluten free, and adds a great nutty flavour that pairs well with veggies and a good broth. What’s more, the unique noodles are super quick and easy to prepare, absorb flavour well, and can be served hot or cold.vzvzvz
M Y B OX O F T R I C K S We all want to keep our bodies happy and healthy, and for some of us this means shedding a few extra kilos. Unfortunately, the world is full of diet fads and fables, making it almost impossible to find real solutions and get the results we want. Luckily, Slender You has just the thing – their 21-Day Kick-Start Challenge Box. I’m a big fan of their vegan Dutch Cocoa protein-packed Slender Shake, so I was excited to receive their Challenge Box to try. Based on the theory that it takes 21 days to form a new habit, the box includes delicious shakes, a cute shaker bottle, satisfying soup mixes, metabolismboosting capsules, fatbusting CLA (conjugated linoleic acid) capsules, plus a guide for the challenge AND a 100-calorie snacking guide! Let’s just say that Slender You has it in the bag (or box).
G I V E AWAY
S N A P. C H AT. W I N
share your wellness moments
C O N G R AT U L AT I O N S @ T H E B E E T RO OT B A B E Your spiced butternut pie smoothie jar looks delicious! Weâ€™re rewarding you with a R500 shopping voucher to continue living life well with us.
Share your Wellness moments with us on social media and stand a chance to WIN a R500 voucher to spend at any Wellness Warehouse! Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram, and @Wellnews on Twitter.
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WELLNESS WAREHOUSE PRESENTS
healthy happenings If you’re anything like us, you love to learn all about health and wellness, and are continually on a search for new information. We’d love you to join us at one of our Healthy Happenings events - small meet-ups that we host to meet likeminded people and discuss the latest hot topics in the field.
SCAN HERE FOR TICKETS
F RO M O U R C E O
F RO M O U R C E O
While it’s important to us to bring you the widest possible assortment of products to maintain wellbeing, we value quality even more than choice. We are determined to only stock products that meet our strict standards so that you can feel safe in the knowledge that you are making the best possible choices for your health. Our product technology team follows a comprehensive review process for every product. This takes into account ingredients, claims and nutritional information so that you can always trust what you buy. It’s an ongoing process, as we are constantly re-evaluating our criteria according to the latest information available from a variety of medical, regulatory and technical sources. If something doesn’t align with our standards and values, we don’t sell it.
t Wellness Warehouse, our passion and priority have always been to help you live life well. Now, more than ever, we are working tirelessly to ensure that we deliver on this. Preventative healthcare is the foundation of our business, and we are in the privileged position of being able to provide you with quality products and advice that you can trust during otherwise uncertain times. Our trained Wellness Consultants are available to assist you in store with any questions you may have regarding immunity as well as your general health needs.
We take this extremely seriously, so if you are ever in any doubt, please talk to one of our Consultants. They are trained to answer your questions and help you to make the right choices for your health and lifestyle. We have implemented a number of new initiatives as we lead the way in holistic wellbeing. These include digital receipting, improved benefits for our loyalty scheme members, and a variety of new instore features and experiences. We’re also happy to be able to share all of this with even more of South Africa after recently opening two new Johannesburg stores in Nicolway (Bryanston) and Dainfern Square (Fourways). I hope you find support on your wellbeing journey in the pages of this magazine, which we have compiled for you with great love and care. Yours in wellness,
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T H E D E TA I L S
helping you live life well Publisher: Dr. Sean Gomes Editor: Lara Potgieter email@example.com Designer: Inge Smit firstname.lastname@example.org
Advertising & Directory Enquiries: Sue Dall 084 707 4477 email@example.com
Print & Production Consultant: Lorraine Lines 082 886 2424 Printed by: CTP Printers Cape Town
Wellness Support Office 50 Kloof Street, Gardens, Cape Town Wellness Magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith, and do not research advertising claims. Kindly consult a professional should you have any doubts as to the efficacy of any claims made.
CAPE TOWN Cape Quarter | 021 425 7007 Cavendish Square | 021 673 7200 Constantia | 021 795 1386 Durbanville Village Square | 021 492 7821 Gardens | 021 465 8787 Glengarry | 021 981 2099 Helderberg | 021 851 1949 Howard Centre | 021 532 1186 Kloof Street (& CafÂŽ) | 021 487 5420 The Paddocks | 021 551 6335 The Point | 021 434 0460 Palmyra Junction | 021 671 2363 Plattekloof | 021 558 7106 Steenberg | 021 702 0013 St Johns Piazza | 021 433 0971 Table Bay | 021 276 2252 V&A Waterfront | 021 421 2020 JOHANNESBURG Benmore Gardens | 011 883 3453 Clearwater Mall | 011 475 1914 Dainfern | 010 495 7459 Kyalami Corner | 011 468 1047 Morningside | 011 784 1444 Nicolway | 010 495 8741 Parktown Quarter | 011 327 6416 Thrupps Illovo | 011 268 6403 Village View | 011 450 0000 PRETORIA & CENTURION Brooklyn Mall | 012 460 9159 The Grove Mall | 012 807 5445 Menlyn Maine | 012 348 4444 Southdowns | 021 003 3552 Woodlands | 012 997 3022
KWAZULU-NATAL Ballito Junction | 032 586 2363 ONLINE STORE www.wellnesswarehouse.com 021 487 5420
Wellness Warehouse is a proud member of the Health Products Association (HPA), a trade association that protects and promotes the health products industry.
W W W. W E L L N E S S WA R E H O U S E . CO M // 13
Green Smoothie Bowl Makes: 1 bowl Time: 10 minutes INGREDIENTS *1 banana *1/2 an avocado *75 g baby spinach *2 TBSP coconut yoghurt *2 TBSP chia seeds *2 TBSP Wellness Warehouse Green Goodness Superfood Blend *2 TBSP Silan Date Syrup *1/4 cup almond milk
TOPPING SUGGESTIONS *Banana slices *Halved strawberries *Fresh raspberries *Coconut flakes *Cocoa nibs METHOD 1. Place all the ingredients in a blender and blend until smooth and creamy. 2. Pour into a bowl. 3. Add the toppings and enjoy!
SHOP THE INGREDIENTS IN STO R E , O R S C A N T H E Q R CO D E TO BUY THEM ONLINE
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Japanese Umami Jackfruit Burger Serves: 2 - 3 Cooking time: 20 minutes INGREDIENTS JACKFRUIT *1 jar Clearspring Organic Young Jackfruit Chunks *1 TBSP Clearspring Organic Japanese Brown Rice Miso Paste - Unpasteurised *2 TBSP Clearspring Organic Japanese Tamari Soya Sauce Double Strength *2 TBSP maple syrup *1 TBSP Organic Sesame Oil TOFU SAUCE *1 pack Clearspring Organic Japanese Tofu - Silken & Smooth *1 TBSP Organic Sesame Oil *4 - 5 pieces Organic Japanese Shiitake Mushrooms - Dried (rehydrate in warm water) *2 TBSP Clearspring Organic Extra Rich Coconut Cream FILLING *2 burger buns *Cucumber slices *2 - 3 pieces Clearspring Organic Japanese Sushi Ginger *1 pack Clearspring Organic Seaveg Crispies - Original METHOD 1. Open the jar of jackfruit and drain the brine. Use your hands to pull the jackfruit into small pieces. 2. In a large frying pan on medium heat, add 1 TBSP sesame oil and then the pulled jackfruit. Stir for a couple of minutes. 3. In a bowl, add 2 TBSP Yaemon Tamari, 1 TBSP Brown Rice Miso, and 2 TBSP maple syrup and mix together. 4. Pour the sauce onto the jackfruit and cook for a further 3 minutes, or until the water from the jackfruit has evaporated. Transfer to a bowl (save the pan for later). 5. Chop the rehydrated shiitake mushrooms into thin slices. 6. In a separate pan on medium heat, add 1 TBSP sesame oil and the chopped shiitake mushrooms and cook for a few minutes. 7. Open and drain the water from the tofu pack, crumble the tofu into the pan and stir. 8. Add 2 TBSP coconut cream (the solid fat part) and season with 2 TBSP Yaemon Tamari. 9. Remove the sauce from the heat, blend until smooth, pour into a bowl and leave to cool.
Clearspring is a family-owned business that has been committed to pioneering authentic Japanese specialities and organic fine foods for over 25 years. We are proud to offer you our award-winning range, which is enjoyed and appreciated around the world. Our core belief is that everyone should have access to quality organic food in order to eat and live well. Our products make a valuable contribution to sustainable agriculture by supporting organic farmers and artisanal food producers. Through enriching the soil and caring for the ecosystem, we are protecting the world that we pass onto our children.
NOW LETâ€™S ASSEMBLE THE BURGER! 1. Toast the bun for a few minutes in the pan in which you cooked the jackfruit. 2. Spread the creamy sauce on the base of the bun, and top with a layer of Seaveg Crispies. 3. Use your hands to place a generous amount of the jackfruit, followed by a layer of pickled ginger and cucumber. 4. Spread some more of the tofu sauce on the top bun, and youâ€™re ready to go! Recipe developed in collaboration with The Happy Pear
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TURMERIC TOFU BUDDHA BOWL Makes: 2 bowls Time: 20 minutes INGREDIENTS *1 cup quinoa *1 tsp dried rosemary *2 cups water *1 cup baby tomatoes, halved *1 cup baby spinach *1 cup beetroot spirals *1 cup chickpeas, cooked *2 TBSP olive oil *300 g tofu, cubed *1 tsp turmeric powder DRESSING *1/4 cup coconut yoghurt *Juice of half a lemon *1/2 tsp crushed garlic *3 TBSP sweet chilli sauce *Salt and pepper METHOD 1. Add the quinoa, rosemary and water to a pot over medium heat. 2. Simmer for 20 minutes. 3. Once cooked, add the quinoa to two serving bowls. 4. Top the quinoa with the baby tomatoes, chickpeas, beetroot and baby spinach. 5. Add the olive oil, tofu and turmeric powder to a frying pan over medium to high heat. 6. Fry until golden brown (about 10 minutes). 7. Add the cooked tofu to the bowls. 8. Add all the dressing ingredients to a jug. 9. Mix until well combined. 10. Pour the dressing over the bowls and enjoy!
SHOP THE INGREDIENTS IN STO R E , O R S C A N T H E Q R CO D E TO BUY THEM ONLINE
Easy Vegan Pizza
Makes: 1 pizza Time: 20 - 25 minutes INGREDIENTS *1 Wellness Warehouse Coconut Wrap *2 TBSP Che Gourmet Fermented Tomato Sauce *1/2 tsp crushed garlic *1/2 tsp dried rosemary *1 cup roasted cauliflower *3/4 cup vegan cheese, grated *1/2 an avocado, sliced *1/2 cup micro herbs DRESSING *Chopped fresh herbs *1/4 cup coconut yoghurt *Juice of half a lemon *Salt and pepper
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METHOD 1. Spread the tomato sauce over the coconut wrap. 2. Sprinkle over the crushed garlic and rosemary. 3. Add the roasted cauliflower and cheese. 4. Bake for 10 minutes, or until the cheese has melted. 5. Top with the avocado and micro herbs. 6. Mix the dressing ingredients together in a jug. 7. Once well combined, pour over the pizza and enjoy!
SHOP THE INGREDIENTS ONLINE, OR SCAN T H E Q R CO D E TO BUY THEM ONLINE.
Antioxidant-rich superfood lattes in every colour of the rainbow
SUPERFOOD CHOCOLATE MOUSSE
Makes: 4 servings Time: 30 minutes prep | 60 minutes set INGREDIENTS *1 can coconut cream *1/3 cup chia seeds *1/3 cup agave syrup *1/4 cup raw cacao powder *100 g raw dark chocolate, melted *1 TBSP vanilla essence *Fresh berries and mint for serving METHOD 1. Combine the coconut cream and chia seeds in a bowl. 2 Set aside and allow to expand for at least 20 minutes. 3. Once expanded, add the chia mixture to a blender, along with the cacao powder, melted chocolate and vanilla essence. 4. Blend well until smooth and creamy. 5. Pour into serving dishes and refrigerate for at least one hour. 6. Once set, top with fresh berries and mint and enjoy!
SHOP THE INGREDIENTS IN STO R E , O R S C A N T H E Q R CO D E TO BUY THEM ONLINE.
6 supernatural blends to boost energy & immunity V
H E A LT H
ADAPTOGENS: YOUR BODY’S NEW PIT CREW
TO B E C L A S S I F I E D A S A N A DA P TO G E N , A P L A N T N E E D S TO :
W H AT A R E A DA P TO G E N S ? Back in 1947, Soviet scientist Dr Nikolai Vasilyevich Lazarev was researching natural ways to increase the body’s vitality, longevity and resilience. He found that certain plants seemed to reduce cortisol levels, increase energy, enhance concentration, stabilise blood pressure, and strengthen the immune system. The end result? A body that is more resilient and can more easily adapt to stress. This adaptability lends adaptogens their name, although some sources claim that it comes from their ability to adapt to your body’s needs and provide whatever support may be necessary.
1. Be non-toxic and 100% safe for consumption when used in the correct dosage 2. Be non-specific in its function (i.e. it needs to give your whole system a boost so that it has better resistance against stressors) 3. Have a normalising effect, meaning that no matter what state your body may be in, an adaptogen should help it reach homeostasis (a physical and chemical state of equilibrium)
H OW D O A DA P TO G E N S WO R K ? Our bodies have a system for handling stress. When we encounter a stressor such as hitting the treadmill or meeting an urgent deadline, they release the stress hormones norepinephrine, cortisol and adrenaline. These chemicals trigger the ‘fight or flight’ response, or the alarm phase, which kicks our systems into overdrive, resulting in sharper focus, improved physical performance and increased energy. We then experience the resistance phase as our bodies fight to keep going while we deal with the stressor. Once we have gotten over the hump, we go through a phase of exhaustion as our hormone levels settle down again and our bodies prepare to continue with the day. Nowadays the world is moving faster than ever, and stress is at an all-time high. Our bodies are like race cars flying around a track. We are constantly rushing from one stressor to the next, with no time to rest and recover. Adaptogens act like a two-stage pit crew that helps us to stretch out the resistance phase. First, they give us a tyre change so that we don’t break down on the next lap, and then they refuel our engine so that we can keep going without feeling fatigued.
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M E E T T H E C R E W: 7 A DA P TO G E N S TO G E T YO U T H RO U G H T H E DAY
1 . G I N S E N G : T H E TOTA L B O DY F I X Ginseng has long been a player in the herbal healing game, with most of us stocked up on teas and supplements to keep our immune systems happy. But did you know that ginseng is also an adaptogen? The Latin name for ginseng - panax ginseng - means ‘all healing’, so it’s no wonder that this little superstar can be a lifesaver when it comes to handling stress. Ginseng is believed to elevate mood, prolong physical endurance, relieve fatigue and improve oxygen intake, giving your body the boost it needs to keep going.
Found at high altitudes in Arctic regions, rhodiola rosea – or ‘golden root’ – has long been popular in natural medicine. This rose-perfumed adaptogen is believed to reduce symptoms of depression due to the regulation of dopamine, serotonin and norepinephrine. As an added bonus, it’s reported to do wonders for our physical wellbeing, including protecting and strengthening the heart, lowering blood pressure and improving blood flow to the brain.
2 . R H O D I O L A RO S E A : T H E M O O D B O O ST E R
3 . A S H WAG A N D H A : T H E A N X I E T Y STO P P E R Also known as Indian Ginseng or Winter Berry, Ashwaganda has traditionally been used to boost the immune system, improve memory and focus, increase energy and normalise blood sugar levels. According to a study conducted in 2000, ashwagandha may also help to relieve symptoms of anxiety and depression thanks to its ability to lower cortisol levels due to its regulating effect on brain chemistry. It’s also said to help encourage deep sleep, which could lower anxiety levels.
Long-term stress can cause numerous physical symptoms. While liquorice root, like most adaptogens, is said to lower cortisol levels and reduce stress, it really shines in its reported ability to tackle the side effects of stress. Possible benefits include relief from inflammation, stomach problems, heartburn, tooth decay, respiratory problems and skin issues such as eczema.
TR DIE Y
4 . L I Q U O R I C E RO OT: T H E B O DY B O O ST E R
H E A LT H
5 . S C H I S A N D R A : T H E L I V E R L OV E R We all know that a detoxified body is a happy body. Stress can severely impact the functionality of your liver and tummy, making it difficult for your body to operate properly and support your productivity. Schisandra is widely known and used for its reported ability to support and strengthen the liver by increasing the production of glutathione – an antioxidant produced by the liver – so that your body can better fight against damaged cells and hepatitis. Schisandra may also work to help treat digestive problems and stomach ulcers so that you don’t have to worry about a grumpy gut holding you back.
6 . R E I S H I : T H E I M M U N E B O O ST E R Reishi, a beautiful fan-shaped mushroom, has long been revered in traditional Chinese medicine for its incredible immune-boosting benefits. Like all adaptogens, reishi mushrooms are packed with vitamins, minerals and antioxidants, and are believed to help ease stress and anxiety. However, they stand apart in that they contain compounds called beta-glucans, which work to regulate, and therefore strengthen, the immune system. There is ongoing research into the effects of reishi mushrooms in cancer patients, as they are believed to act as anti-inflammatories, to ease the side effects of chemotherapy, and to fight tumour cells.
7 . M AC A : T H E H O R M O N E H E L P E R While all adaptogens work to stabilise hormone levels, maca is believed to be especially helpful for our adrenal glands and endocrine systems, which manage the production of hormones. In particular, maca may drastically reduce cortisol levels and soothe our stressed systems. It may even stabilise estrogen and testosterone levels, which could ease symptoms of PMS and menopause. What’s more, it’s also reported to have a positive effect on libido and sexual health!
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While there is no quick fix for stress, adaptogens can be great helpers in our bodies’ efforts to keep us healthy. Leading a balanced life, which encompasses a healthy diet, regular physical activity and sound mental health habits, can feel almost impossible amidst the trials and tribulations that life can throw at us, and we often just need a helping hand to get us to a place where we feel capable of tackling the day. Thank you adaptogens! DID YOU KNOW?
*Stress has very real physiological effects on your body, including headaches, insomnia, shakes, nausea and a compromised immune system. *Most adaptogens grow in harsh and stressful conditions, which may explain why they can be so helpful when we are facing similarly challenging environments. *Schisandra is known as the ‘five flavour fruit’ in China because it is said to contain all five flavour profiles – sweet, sour, spicy, bitter and salty. Some people believe that this may be tied to the five elements of traditional Chinese medicine. *Other adaptogens include suma, holy basil, astragulus, shitake mushrooms and one of our favourite superfoods - moringa! *Adaptogens have been used for centuries in traditional Chinese and Ayurvedic medicine. It was believed that these special plants increased fertility, prevented disease and improved longevity.
Have you tried our very own Wellness Adaptogen Complex? We’ve combined ashwaganda, rhodiola, schisandra and reishi to create a synergistic supplement that will get your heart rate down and your energy up.
S H O P A DA P TO G E N S I N STO R E , O R S C A N T H E Q R CO D E TO B U Y THEM ONLINE
H E A LT H
WELLBEING AFTER 40 A MANâ€™S ESSENTIALS By Thorsten Eggert
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ou were built to be strong, confident and vital. You were designed to build empires, carve roads through mountains, cross oceans, and even walk on the moon. These are great things that great men have done, and while the specific examples may not seem applicable to you in the here and now, know that we all have what it takes to accomplish similar feats. Why don’t we, as ‘ordinary’ men, understand the levels of greatness that we can achieve? The reason can be a little hard to swallow – most of us live our lives in an ‘average’ world, with no thoughts of leaving it. It is an undeniable reality that very few people are living the lives they want, even though they may think they’re doing the ‘right’ things. For example, a Gallup poll has shown that 50 % of the first-world population now exercises three times a week, yet obesity rates are at an all-time high. Every little thing you do (or don’t do) affects you both physiologically and psychologically. Combine those frequent bad food choices with inconsistent sleeping habits and you have a dangerous recipe for a universe where you are trapped – against your will – in a cage of lacklustre existence, and a body that is not designed for excellence. This is not a gloom and doom message, but rather a reality check that we all need to come to terms with. At the age of 45 I was overweight, unhappy and spending way too much time on the couch. I weighed in at just over 105 kg. I thought I was doing right by my body. I would go to the gym in the mornings and eat what I thought to be the right food, yet the weight just kept creeping up on me. As it turns out, the real culprits were my hormones, and the lifestyle choices that were disrupting their normal functioning. That’s the big fat elephant in the room. We just aren’t taught how important our hormone levels are for our overall wellbeing, and we don’t realise that we can easily and naturally restore balance. Today’s diets and workout programmes have created a population that is suffering from sub-par hormonal function. Without knowing it, you’re probably suffering from low testosterone, dwindling growth hormone levels (GH) and high amounts of stress-induced cortisol. And when you are going through life with sub-optimal hormone levels, it can be hard to achieve all that you want and deserve. Doctors, trainers, nutritionists and mainstream media often overlook the fact that our lifestyles have led to a downshift in the hormones that make us feel vital and strong as men. If a 20-year-old male produces 100 % of testosterone at his peak, know that a 50-year-old male will produce only half of that amount, naturally. Add to this the changes in lifestyle brought about by our modern living, and it’s no wonder we aren’t feeling as healthy as we could be. The good news is that small lifestyle changes can re-set your levels dramatically. Your health directly influences everything in your life – your happiness, wealth intelligence, sex life and longevity. So many aspects of how you live and feel depend on the way you exercise and eat.
H E A LT H
Become aware of these hormones and how you can control them, and you will be hitting the root of many issues. I recently had some blood work done, and was happy to hear that - at 50 years old - I have the hormonal profile of someone half my age. I have achieved this by getting a handle on the BIG 5: 1. Testosterone 2. Growth hormone 3. Leptin 4. Ghrelin 5. Insulin
DID YOU KNOW?
*Low T-levels can kill sperm. *Men with higher T-levels have lower incidences of heart disease, spend less money on healthcare and live significantly longer. *Improving your sleep can increase your T-levels by as much as 50 %
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TE STO STE RO N E Over the past 20 years, T-levels have been recorded as being down by 50 % in males over the age of 40, leading to men becoming fatter, less sexually-driven and less satisfied with how they look, feel and perform. Testosterone is not about becoming big and bulky like a bodybuilder. Most health programmes don’t focus on testosterone. You can do all the reps you want - if you’re not producing enough testosterone, you just won’t build muscle or achieve the results you are looking for.
D O T H I S TO I N C R E A S E YO U R B O DY ’ S T E STO ST E RO N E P RO D U C T I O N :
*Lift heavy weights *Do interval training *Work your lower body *Supplement with vitamin D *Don’t smoke *Supplement with zinc *Sleep more than six hours per night *Eat more protein *Supplement with fish oil *Eat more eggs
G ROW T H H O R M ON E ( G H ) If testosterone is your Batman, GH is your Robin. This powerful yet underestimated hormone is often considered to be the fountain of youth, and is sometimes prescribed by doctors to combat the effects of old age. When you have more GH coursing through your system, you are able to make better use of protein and build muscle. You’re also able to speed up post-workout recovery, enjoy better sleep and fight off disease. Studies have shown that GH is best produced by your body when you practise intermittent fasting (restricting your eating to a set time frame within the day).
H E R E ’ S H OW TO B O O ST YO U R G H L E V E L S :
*Sleep more than six hours a night *Fast in the morning *Improve your sleep quality *Lift heavier weights *Supplement with BCAAs (branch chain amino acids) *Eat your biggest meal before bedtime *Practise sprints *Don’t eat fat before a workout *Don’t eat too many calories before a workout
L EP T IN We all know how great it can feel to lose a lot of weight, only to struggle to shed those last few kilograms at the end. This struggle is linked to your hormones. Leptin gets its name from the Greek word leptos, meaning thin, because it is produced in your fat cells and controls your metabolism by regulating your thyroid hormones. High fat levels mean that there will be higher leptin levels to help with weight loss. When you eat fewer calories, your leptin levels drop, which is why it becomes more difficult to shed the last bit of weight. This means that you need to keep leptin levels elevated for fat loss.
H E R E ’ S Y O U R L E P T I N - E L E VAT I N G C H E AT S H E E T :
*Fast for at least 16 hours a day *Include a strategic cheat day once a week *Practise resistance training *Eat a high-protein diet *Don’t eat too much fructose
H E A LT H
GH RELIN Produced in the hypothalamus of the brain, ghrelin makes you feel hungry, and is produced when you eat. What many people don’t know is that there is a link between a lack of sleep and obesity. When you don’t sleep, you produce more ghrelin and end up feeling hungry all the time. This is why you are more likely to ‘treat’ yourself to dessert when you are sleep-deprived, since the craving for sweets is elevated. Your best protection from the snack attack is to get more sleep.
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H E R E ’ S H O W T O K E E P G H R E L I N AT B AY :
*Make sure to get enough sleep *Avoid refined sugars *Don’t eat too often *Eat more protein *Practise intermittent fasting
INS ULIN ) I’ve saved the ‘Big Daddy’ for last. Also known as the ‘gatekeeper hormone’, insulin controls the uptake of nutrients into your liver, muscles and stored fat. Controlling insulin is the key to looking and feeling your best. If you eat at the right time, your cells are primed for nutrient storage, but if you eat at the wrong time, the nutrients are packed into your fat cells. Controlling this is not all that easy. Your goal is to be insulin sensitive, meaning that you don’t secrete too much of it when you are apportioning your food. Good insulin sensitivity is the easiest way to ensure that you will gain muscle and lose fat. You can increase your sensitivity by avoiding foods that spike the production of insulin, such as sugar. Most people have diets that constantly spike insulin levels, which pushes nutrients into fat cells, stunting fat loss and muscle growth. The more carbs you eat, the more insulin you secrete. When you are insulin resistant, your blood sugar levels stay higher for longer, and the carbs that are turned into sugar don’t make it to your muscles. If your muscles are the engine and the sugar is the fuel, the carbs literally become backed up in your arteries, and your body is forced to ‘re-route’ to fat storage. So if your muscles don’t get the carbs because your body is resistant, you produce even more insulin to get the job done, which stores the sugars as fats. The carbs trapped in the ‘traffic’ also have the effect of not letting proteins and amino acids through to your muscles.
You can reset your insulin sensitivity by cutting out all carbs and sugars for two full weeks, and then reintroducing them by eating a carb-rich meal in the evening. After two weeks of total abstinence, you will have turned your insulin resistance to insulin sensitivity, and your system will produce less insulin. This will make you less prone to sugar spikes and allow you to get the maximum nutritional benefit from what you put into your system.
If you’re in need of a little help in balancing your hormones and transforming your life, head over to my Facebook page - @Thorfit – to join me on a 90-day journey towards living long and strong.
H E A LT H
G U T H E A LT H our experts weigh in
The digestive system is incredibly complex, and digestive health is essential for your overall wellbeing. A healthy gut can boost your mood, immune system, heart health, brain health and sleep. Some studies even suggest that it may help in preventing some cancers and autoimmune diseases. A few diet and lifestyle changes are often all it takes to get your gut healthy and your body happy!
NASTY NIBBLES Diet and gut heath are very closely linked, and itâ€™s important to eat the right foods so that you can maintain a healthy microbiome. Foods that are highly processed or contain high levels of fat and refined sugar can destroy good bacteria and promote the growth of harmful microbes. HIGH-FIBRE HELPERS Studies have shown that high-fibre foods such as legumes, beans, peas, oats, bananas, berries, asparagus and leeks can promote the growth of good bacteria and improve your overall gut health. Garlic and onions are also shown to boost digestive health, and may even strengthen your immune system and fight against some cancers. FERMENTED FRIENDS Fermented foods and drinks such as kimchi, sauerkraut, yoghurt, tempeh, miso and kefir are good dietary sources of probiotics, and great for your gut! TUMMY RUMBLES If you suffer from IBS, acid reflux or regular heartburn, consider testing your pH, as your stomach may be too acidic. You can also help to prevent these conditions by chewing your food slowly and thoroughly â€“ enjoy every bite! Remember to listen to your gut and keep it healthy, happy and balanced so that you can live life to the fullest!
MUNEYI M KANYAMA (A.K.A. SIMBA) Wellness Assistant, Wellness Warehouse V&A Waterfront
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H E A LT H
Leaky gut is an inflammatory condition in which the intestinal epithelial tissues lose their integrity and the junctions between cells become semi-permeable, allowing abnormal reabsorption of intestinal contents and causing a wide range of internal disorders affecting the immune, autonomic nervous, digestive, respiratory and endocrine systems.
The breakdown of this barrier (called leaky gut) and consequent inflammation result in an increased uptake of antigenic substances across the bowel wall. An example is lipid polysaccharides from bacterial breakdown, which can cause excessive production of nitric oxide - itself an inflammatory mediator and free radical that can cause energy depletion at a cellular level.
The bowel houses lots of microscopic bacteria called flora. In a healthy bowel, there are between 100,000,000,000 and 1000,000,000,000 of them in every millilitre of bowel fluid! There are between 400 and 500 different known species residing in the bowel, of which the best known are the bifidobacterium bifidum. They are known as ‘friendly’, and meant to be there. Each has its place within this little ecosystem - some live in the mucous lining, some on the right side, some on the left, and others on the very end of the colon.
It’s worth noting that specific drugs and other substances are known to damage the intestinal barrier. These include caffeine, alcohol, aspirin and non-steroidal anti-inflammatory drugs, to name a few.
There are many things than can affect gut health, such as over-prescription of antibiotics and other drugs like laxatives, environmental exposure to over 70 000 commerciallyproduced chemicals, and a stressful lifestyle. These can all destroy the balance of the ecosystem, leading to issues such as mucosal inflammation, allergies and disturbances of the bowel wall barrier.
Probiotics are fundamental to re-establishing the protective populations of gut flora. Natural foods that are high in soluble fibre are also the best food for gut bacteria. As leaky gut is an inflammation of the gut wall, adding the Wellness Warehouse Healing Spices Superfood Blend to your breakfast or smoothies may assist in reducing the inflammation. Eating anti-inflammatory foods such as turmeric, ginger and black pepper may also help to reduce ongoing and unnecessary inflammation. A good quality vitamin C supplement can support the healing process, and the Wellness Warehouse Adaptogen Complex may help lower the stress that often leads to an unhealthy gut.
SU LUDEWIG Cluster Manager, Wellness Warehouse Menlyn Maine & The Grove
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H E A LT H
When I hear about gut health, the first thing that pops into my mind is immunity. Immunity and gut? How do these connect to each other? Our gut is home to a very large number of microbes collectively known as gut microbiota. The immune system is the group of cells and molecules that protect us from disease by monitoring our body and responding to any foreign substances they perceive as threats, particularly infectious microbes. The immune system has coevolved along with our diverse gut flora - not only to create defences against pathogens, but also to develop a tolerance for beneficial microbes. As a consequence, the immune system and the gut microbiota have developed a mutualistic relationship, regulating one another and cooperating to support each other. The importance of this interaction is clearly highlighted by the fact that 70 to 80 % of the body’s immune cells are found in the gut. The dialogue between the immune system and the microbiota starts the moment the body comes into contact with microbes – at birth. As we grow, our microbiota shapes the development of our immune system, and the immune system shapes the composition of the microbiota. This communication and mutual regulation is maintained throughout life, and is the key to a healthy interaction between the microbiota and immune system. When we experience colds and flu or disease, the communication is disrupted and we need to restore it to fight the bacterial infection or disease. There is a mucosal barrier that separates our gut lining from the billions of microbes in our gut, protecting it from the pathogens and harmful proteins. When the mucosa breaks down, it invites gut inflammation, infection and immune activation. This mucosal barrier is damaged with stress we often don’t even realise we’re experiencing due to the fast-paced nature of our lives. Metagenics UltraFlora Balance is a dairy-free base for a blend of highly viable probiotic strains to populate your small and large intestine and restore the communication between the microbiota and immune system. Metagenics Glutagenics is a powerful gastrointestinal lining support with a high dose of glutamine that assists in healing the mucosal barrier. Wellness Warehouse Adaptogen Complex is a great daily go-to for stress, as the formulation assists the body in dealing with perceived threats, and aids it in preserving energy for the day.
ABIGAIL CRAFFORD Store Manager, Wellness Warehouse Woodlands
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One common gut health challenge is constipation. More than just a troublesome condition, it’s an insidious drain on the health of millions of people. As bowel transit time is increased, the stool becomes hard and difficult to pass due to dehydration. The symptoms of constipation can include infrequent and/or difficult bowel movements, headaches, a coated tongue, tiredness, bad breath, dullness and even depression. Most people habitually use laxatives to regulate bowel movements when constipation is a chronic problem. The unfortunate after-effect, however, is that the bowel reacts to this unusual stimulation less and less after each use. When no further bowel movements have occurred after two to three days, a second dose of laxatives is often used – and so the cycle continues, on and on for years and even decades. A poor diet and lack of exercise play a significant role in constipation. While we don’t usually think of the latter, it removes the mechanical action of the muscle on the intestinal contents, thus slowing bowel actions. Some great health foods and supplements to include in your daily diet to prevent and support the treatment of constipation include psyllium husk, flaxseed meal and oil, B vitamins, vitamin E, probiotics and bran.
MIRENDA SIBI Store Manager, Wellness Warehouse Woodlands
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H E A LT H
BEAT THE BURNOUT By Nikki Temkin
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Burnout is a blanket term referring to a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. When you begin to feel like you’re burning out, everything in your life is affected – your career, social life, family and relationships as well as the image you have of yourself. You may feel overwhelmed, emotionally drained, and unable to meet the demands of life. Our ‘always on’ modern-day culture coupled with the daily stresses of life and the high expectations we place upon ourselves create a clear recipe for burnout.
Stress and burnout are closely related. The stress could be a result of anything, including trauma (for example retrenchment, divorce, bereavement, accident and injury, etc.), financial issues, work pressures, an abusive relationship or illness. When we perceive ourselves to be under threat physically or psychologically, the adrenal glands activate the sympathetic nervous system and release a flood of hormones including adrenalin and cortisol. This instinctual acute stress response is sometimes called ‘fight, flight or freeze’. The primitive response to stress prepares the body to react to the danger as it did for our ancestors, and it may become a default pattern.
Under extreme or prolonged stress, this cascade of hormones floods the body constantly and overloads the adrenals. This eventually results in a depletion leading to adrenal burnout or chronic fatigue. It can also lead to systemic inflammation, making you susceptible to illness and chronic health conditions.
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Burnout is not plain exhaustion or job dissatisfaction. The truth is that you may not even realise that you’re suffering from burnout until you’re presented with a health crisis or a mental or physical breakdown.
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S IGN S A N D SY M P TOM S OF B U R N OU T Feeling irritated and argumentative, or losing your temper often Reacting irrationally or disproportionately Strain in personal or professional relationships Chronic fatigue, exhaustion, lack of energy and feeling ‘flat’ Depression, decreased motivation and discouragement A weak immune system or constant illness Feeling tearful, overwhelmed and anxious, or suffering panic attacks Feeling numb or empty An inability to focus or concentrate, poor memory or foggy thinking Poor decision-making or unhealthy choices Weight gain or loss, or an increase or decrease in appetite Increasing or new medical conditions Digestive issues Despair, loss of hope or faith, cynicism or negativity, and self-doubt Ineffectiveness
H E A LT H
RECOVERY FROM BURNOUT First, acknowledge that you are burnt out! Pushing through won’t fix the problem. Working on discovering the root cause of your burnout rather than just treating the symptoms is known as the functional approach. A functional wellness coach will nurture, guide and motivate you to explore and recover from burnout and offer nutritional, supplementation and movement suggestions as well as mindfulness tools and strategies for lasting transformation. You may see both a coach and a therapist as a compatible dual treatment for burnout. CO N S ULT A P RO F E S S I ON A L It’s important to see a doctor (preferably a functional doctor) to check for any potential underlying health conditions, such as Epstein Barr Virus, autoimmune conditions, anaemia and thyroid issues, etc. A therapist or coach may guide you to ask deeper questions, like: “What changes do I need to make to reduce my stress levels?”; “Why do I believe success means working until I drop?” and “How can I improve my self-care to avoid burnout?” This can lead to amazing and useful discoveries! S LEEP S O UN D LY Are you getting between seven and nine hours of quality sleep per night? Running on empty is not a badge of honour. Poor sleep has dire consequences for your body and mind, including a weakened immune system and poor cognition. If your sleep is compromised by insomnia, intermittent waking or sleep apnoea, this can exacerbate or even lead to burnout. Practise good sleep hygiene by avoiding screens one hour before bedtime, keeping electronic devices out of the bedroom, having a light early dinner, practising relaxation exercises, and avoiding caffeine and alcohol at night.
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P RAC TISE MIN DF UL N E SS Get in touch with your emotions! Being able to process emotions constructively is crucial. Breathing techniques, meditation, visualisation and other stress management tools can help. Becoming aware of what’s happening in your body and mind under stress and training them to respond differently can calm the sympathetic nervous system and reduce anxiety. O P TIMAL N UTRITIO N Poor nutrition (processed and junk foods, sugar, hydrogenated fats and chemicals, etc.) leads to a greater chance of burnout. Your diet impacts everything, including your emotions. During burnout, you might not have the motivation to make healthy eating choices. But your body needs the right amount of crucial nutrients as fuel to function optimally. Avoid fad diets, and focus on your unique needs with a personalised eating plan instead. DE L IC IO US D OWN TIME Scheduling regular time out is essential for recovery. Nature is a wonderful healer! Spend some time in the outdoors every so often, even if it’s just a walk in the park during your lunch hour. While social connections are vital and being around supportive friends and family is necessary for healing, it’s also important to make time to be on your own. MOVE IT Movement or exercise increases feel-good hormones like endorphins, induces relaxation, and promotes energy and mental clarity. Make time for movement in your life even if you don’t feel like it and time is tight. Find the right movement for you, whether it’s yoga, pilates and ballet or trail running and cycling. Just remember that exercising when ill or fatigued may increase the stress response. Exercise gently when you feel you can. Only you can be the judge of what’s right for you.
T RA S H T H E TOXI C Get rid of toxic relationships or situations in life and seek those that uplift you. This includes the people with whom you choose to interact, as well as environmental toxins. Become conscious of chemicals (including parabens, pesticides, plastic, synthetic chemicals and pollution in air, food and water, etc.) and avoid them as much as possible by making better choices. A DJ UST YO UR AT T I T U D E Obstacles in life are unavoidable. We can’t change the things that happen to us, but we can choose how we respond to them. Take control with a more problem-solving, optimistic attitude. Setting and achieving goals is a great motivator. Make necessary small changes. If you’re not thrilled with your job, talk to your employer about a different position, start your own business or get the degree you’ve always wanted. Having a purpose that’s fulfilling and makes you feel valued for your unique gifts is an antidote to burnout. If you’re willing to work at it, lasting change is possible.
S UP ER S UP P L E M E N TAT I ON *While supplements are not intended to replace a healthy eating plan, they can be helpful in supporting your recovery from burnout. Here are some options your healthcare practitioner may recommend… *Melatonin, magnesium (glycinate or threonate), GABA, lavender, chamomile, passion flower, Chinese skullcap, glycine, tryptophan and ginko biloba promote relaxation and sleep. *L-theanine, an amino acid, may reduce anxiety. *Omega 3 (from fish oils, hempseed or flaxseed) supresses constant adrenal activation and inflammation. *Coenzyme Q10 supports energy levels. *Probiotics help treat the gut. *A high-quality multivitamin that includes vitamin C, B vitamins (B1, B2, B3, B5, B6, B7, B9 and B12) and Vitamin D (also naturally produced by 20 minutes of sunlight) is essential. *Herbal adaptogens such as licorice root, holy basil, siberian or panax ginseng, rhodioloa rosea, ashwagandha and maca root may improve adrenal function. *CBD (without psychoactive THC) can reduce anxiety, promote sleep and relieve pain. *Cordyceps has been shown to improve immunity and support energy levels and adrenal function.
ABOUT THE AUTHOR Nikki Temkin is a functional health and wellness coach who helps her clients recover from burnout and other imbalances to achieve balance, joy and vitality. For more information, get in touch at nikkitemkinagulnik@ gmail.com or follow @nikkitemkinwellnesscoach on Instagram and NikkiTemkinIntegrativeWellnessCoach on Facebook.
H E A LT H
AN A - Z OF HOLISTIC PET CARE By Emily Wedepohl
A fluffy (or feathery...or scaly) little friend can do wonders for your health and happiness. Studies have indicated that taking care of and bonding with an animal can lower blood pressure, reduce anxiety and relieve symptoms of depression. We owe so much to our cuddly companions, and the best thing that we can do for them is to make sure that they are physically and emotionally healthy so that they can live happy little lives with strong bodies and peaceful hearts. Weâ€™ve put together an A - Z of holistic pet care so that you can address your petâ€™s physical and emotional needs and give it the long and beautiful life it deserves.
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NEW! A N X IET Y Did you know that your pet can suffer from anxiety? This can present in different ways depending on the species. Dogs can get unusually aggressive or bark, chew and pant excessively. Cats might mew, pace and groom themselves more than usual. Birds will typically over-preen and pull out feathers. At the end of the day, you know your pet best, and you will notice if itâ€™s acting out of character. The best way forward is to research the symptoms, make a list of possible causes (e.g. a new animal/person in the space, moving house, etc.), and then call on an expert like a vet or an animal behaviourist, who will be able to figure out whatâ€™s going on and suggest possible solutions.
B EH AV IO URIST People have therapists, animals have behaviourists. The idea of a dog psychologist may sound silly at first, but if your pet is acting strangely, it can be really helpful to consult an expert. I have seen first hand the value of bringing in a professional behaviourist. A typically friendly puppy started acting overly aggressive and picking fights with other dogs. A behaviourist was called in, and she could see immediately that the dog was suffering from anxiety. A few seemingly small things around the house were causing the distress, and once the behaviour was explained and the triggers addressed, the pup was able to get back to its old self in no time.
For a comprehensive list of certified behaviourists in South Africa, head to www.happinessis.co.za/behaviourist-directory/.
C A LC IUM From childhood we have been told that we need calcium for healthy teeth and bones, and animals are no different! It is essential that dogs, cats and even reptiles get sufficient calcium to avoid hypocalcaemia, which can cause muscle twitches, stiffness, fatigue and osteoporosis. You can help your pet by finding out how much calcium it needs, and making sure that it is getting enough â€“ for example through calcium-enriched food and, if necessary, supplements like kelp or seaweed pills (a great way to keep it natural!).
D EN TA L C A RE Itâ€™s super important to take care of your petâ€™s teeth to keep that goofy little smile healthy! Itâ€™s good practice to get your furry friendâ€™s teeth checked by a vet at least once a year, and you should visit a vet if you notice any bleeding from the mouth, bad breath (well, EXTRA BAD breath), broken or loose teeth, or a refusal to eat. There are plenty of products out there that can help to keep your petâ€™s teeth strong, clean and healthy.
E S S EN T IA L O ILS Although we love essential oils for our homes, skin, hair and mood, these can be harmful or even fatal to our pets. There is a misconception that if itâ€™s natural and safe for humans, it must be for animals too, but it is vital that you research any and all oils (and other substances) that your pets are exposed to. The main issue is that essential oils are incredibly concentrated and intense, and animals generally have very sensitive skin, noses and respiratory tracts (birds are especially sensitive to strong scents!). Before you let your pet come into contact with any essential oils (whether this is via ingestion, skin treatments or even aromatherapy diffusers), you need to research if they are 100 % safe.
H E A LT H
F L EA S Fleas can be a living nightmare, both for you and your pets. As with most diseases and pests, prevention is easier than treatment, but if you notice that your pet is scratching or chewing itself excessively and you are getting small red bites that itch like crazy (usually on your legs), it’s probably too late. Time is of the essence when it comes to dealing with fleas. You should immediately wash any bedding, carpets and ESPECIALLY pet bedding (washing and drying items at temperatures around 40 ˚C is ideal, as the heat will kill the fleas). Next, you need to take care of any areas where fleas might be hanging around or may have laid eggs. Spray down mattresses, skirting boards and furniture with a long-lasting flea killer for the home (you can find this in pet stores). And finally, you have to get your pet flea-free! ‘There are a host of options, including flea combs, spot treatments, collars, powders and shampoos. Wellness Warehouse stocks a variety of Vondi’s products, which are great natural pet care solutions. For fleas, consider their Khakibos Flea Repellent Spray, Rooibos Anti-Itch and Khakibos Shampoo.
G RE EN V EGGIES
FOR D O G S Most dogs actually love their leafy greens, and they’re a great source of fibre, vitamins, calcium, potassium, magnesium and antioxidants! The best greens for your pup are kale, broccoli, spinach, green beans, brussels sprouts and cucumber. Guinea pigs, rats and rabbits also love some veggies, but be sure to research which greens are safe for your individual pet (and consult your vet to be extra safe).
H YGIEN E Just like we need a clean environment and a clean body to keep healthy, our pets will thrive when they’re living in hygienic conditions. Make sure to trim your cat’s, dog’s and bird’s claws when necessary, clean out cages weekly, wash toys and bedding frequently, ensure good oral hygiene, clean food and water dishes regularly, and wash and brush your pet to keep its fur in good nick.
I NSURA N C E You may not have heard of pet insurance, but it is an essential part of responsible pet care, and may end up saving you thousands of rands. Even if you have money set aside for your pets, surprise emergencies can pop up and they may need x-rays, hospital stays and medication, which can be super expensive - especially in the case of dogs and cats. Dotsure is a great option, and if you head to the PetSure or InsurePet website, you can check out a range of companies and plans.
J O IN TS Joint care is especially important for your pets, as it affects their mobility and general comfort. Dogs and cats in particular can be badly affected, as they can develop arthritis. Possible causes include age, hereditary defects, excess weight, breed and trauma. Keep an eye on your fur babies, and if they are moving strangely or seem to be experiencing pain, get them to your vet so that you can get some medication, supplements or tips for exercise and nutrition.
K ENNELS If you’re going away for a long weekend or a vacation and you can’t find someone to pet sit, a boarding kennel can be a good option to make sure that your dog or cat will be well looked after while you’re away. Some are better than others, though, so make sure to look for one that is clean, spacious, has a veterinary service, and has staff that genuinely enjoy caring for animals. Be sure to check out the kennel before you book (if they don’t offer this option, it’s probably not the best kennel out there). Try to send your pet’s own bedding along for a familiar scent, and ensure that all inoculations are up to date before you leave. You can check out petsplace.co.za or petssa.co.za for a list of boarding kennels in South Africa.
L IC E If your pet has fur or feathers, it is likely susceptible to lice. There are two types of pet lice – chewing lice and sucking lice, although sucking lice are more common. Besides causing irritation, lice may also carry diseases or other parasites. They are often drawn to old or dirty pets, so ensure that your pet and the surrounding environment are kept clean. If you notice your pet scratching excessively (especially if it’s causing loss of fur), get it to the vet so that you can identify the problem and fix it. Check out Proguard’s Lice Repellent Spray (available at Wellness Warehouse) for a natural solution.
M IC RO C HIP S It’s vital to get your dog or cat microchipped. Getting the chip is no more painful than an inoculation, there are virtually no risks, and it can be very affordable. If your pet goes missing and is handed in to a shelter or vet, they will be able to scan the chip and get your details so that they can contact you. This is an essential part of responsible pet ownership. Check out pethealthcare.co.za for more information and a list of microchipping organisations. 42 \\ W W W. W E L L N E S S WA R E H O U S E . CO M
H E A LT H
N EUT ERIN G Sterilising your pets will not only stop your own animals from breeding with each other, but it is also the ethical and responsible thing to do considering how many animals are living in shelters and on the streets looking for a home. Hundreds of animals are euthanised due to overcrowding in shelters, and if your pet has babies, this will only be adding to the problem. Spaying and neutering are especially important for cats, as they tend to wander around and they could encounter another cat (even if your pet doesn’t explore the outside world, you should still sterilise it just in case it gets out). You can either take it to the vet, or to a shelter such as the SPCA for a more affordable option. It would also be amazing if you could organise the sterilisation of any stray animals that you find, or at least get them to a shelter that can sort them out.
3 Just like we need the essential fatty acids from omega 3, pets can also benefit from a supplement, since they cannot produce the necessary nutrients themselves. Some medical conditions can also hinder omega 3 absorption, and dogs and cats that are suffering from allergies, arthritis and some autoimmune diseases will likely benefit from extra omega 3. Talk to your vet and check out your local pet store for omega 3 supplement options that will work for your fur baby! A great option to try is Vondi’s OM3 Omega Fish Oil, which is also available at Wellness Warehouse.
P O IS O N S There are a number of human foods that are poisonous or harmful to pets, and it’s essential to know what you should be keeping your animal away from. Raisins, peanut butter, poppy seeds, mango and apple seeds are harmful to rats. Garlic, onions, nuts, chives, dairy and xylitol are all potentially poisonous for cats and dogs, and horses, rabbits and donkeys should not eat avocado. It’s easy to see how you might not know the danger of some of these foods, so make sure to educate yourself thoroughly and check the ingredients of any treats that you want to feed your animal (try keeping a printed or written list in your bag for when you’re at the shops). This is species dependent, of course, so make sure to do your research if you have an exotic pet.
Q UARRE L S If you have dogs or cats, they may end up fighting for one reason or another. Common causes include hormones (especially when your animal is in heat), territorial conflict, the introduction of a new animal, perceived threats (especially to their owners, food, possessions or space), anxiety, jealousy, and redirected aggression (when one animal doesn’t get what it wants or is upset by something else but takes it out on its fellow pet). If your pets are fighting, you can follow these steps: *Determine if they are playing or genuinely fighting. Did you know that dogs sneeze when they play-fight to let the other dog know that they don’t mean to harm them? This is both adorable and a useful clue that it is not an actual fight. Cats that are fighting usually put their ears back, make a lot of noise, bite each other and unsheath their claws. *If your animals are fighting, try to separate them without putting yourself in harm’s way. You can try making a loud noise, using an object like a chair to shield them from each other, spraying them with water or throwing a blanket in the middle of them (only separate them physically as a last resort). *Once you have broken up the fight, separate the animals and check them thoroughly for wounds. If they are hurt, take them to the vet immediately (try to phone beforehand!). Once your animals have been sorted out, try to figure out the cause of the fight, and whether it was just a one-time thing. Talk to your vet and give as much detail as possible about each animal’s personality and personal history. If needed, call in a behaviourist to come and meet your pets so that they can guide you through the way forward. Don’t try to reintroduce them or let them ‘work it out themselves’ (i.e. keep fighting) because you might worsen the situation. Consult as many sources as possible to figure out what to do, and make sure that each pet receives equal attention, has its own space and toys, and is not being overly dominant. Be patient and don’t give up hope!
R E SP IRATO RY
ISSUE S All animals can suffer from respiratory problems, but rats (and other small rodents such as hamsters) are particularly sensitive. When choosing cage litter and bedding, make sure to avoid sawdust, especially cedar and pine – these contain aromatic hydrocarbons called phenols that affect your pet’s respiratory system and liver. Instead, opt for corn cob (just bear in mind this is super absorbent and can soak up too much liquid, so you’ll need to change it regularly), paper bedding, aspen or cloth. If your little friend seems to be wheezing or has strained breathing, get it to the vet ASAP.
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V E GGIE
S E NIO R S Senior animals are just as wonderful as their juvenile counterparts, but they do require some extra care and attention. Regular vet visits are a must! Try taking your pet in twice a year, and ask the vet to do a full physical exam to detect any issues that may have gone unnoticed, such as arthritis, kidney disease or dental problems (these are pretty common in older pets, so be sure to maintain good oral care and general hygiene). Also consult your vet to find out what diet your companion should be eating – it’s essential that senior pets get the right nutrition, and their needs may change as they grow older. Even though they aren’t as springy as they used to be, senior animals still need exercise, and it’s important to ensure that they are getting enough! Especially considering that older pets can be prone to unhealthy weight gain. Make sure that your pet’s bed is easily accessible, and kit it out with lots of soft blankets for extra comfort and support. Finally, make sure to spend time with your furry friend so that you notice any behavioural changes and get these checked when needed.
T ICKS Ticks are pretty awful little beasties, and they can cause disease and discomfort for you and your pet. Prevention is always preferable to treatment, so chat to your vet about putting your pet on a monthly preventative treatment and check regularly for ticks (focus on areas that could act as good hiding spots, like the ears, neck, between the toes, etc.). If it’s too late and your pet already has ticks, you need to focus on removing them and watching your pet for signs of illness. You can remove a tick by using a pair of pointy tweezers to grab its head (or as close as you can get) and pull it out slowly and firmly. You should then submerge the tick in rubbing alcohol to kill it, and make sure to wear gloves and disinfect the bite area before and after removal. Because ticks bury their heads in an animal’s skin, it is likely that the head or parts thereof will be left behind after removal, but these should be naturally expelled by your pet’s skin (the same way a splinter would be). Ticks (and the removal process) can transfer harmful bacteria and make you or your pet sick, so if the head does not fall out after a few days, or if your pet shows any symptoms of disease, take it to your vet immediately.
U NH A P PY Just like your animals can experience anxiety, they can also fall into a depression which could threaten their health. Sudden depression is often caused by a sudden change, such as a move, the addition of a new family member, a traumatic event or the death of another animal. Signs of depression in your pet include changes in mood, loss of appetite, loss of interest in activities that it used to enjoy, and changes in sleeping patterns. Treating your individual animal’s depression can be tricky and it will be dependent on the cause, so if you think that your pet may be depressed, contact your vet or call in a behaviourist.
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DIE TS In the age of the plant-based revolution, it may seem like a good idea to feed your pets a vegetarian or vegan diet, especially if you don’t support the use of animal products yourself. However, experts have warned against this (especially for cats and dogs) because a plant-based diet simply cannot provide the right nutrition for your animal, especially when it comes to protein. Dogs and cats are naturally carnivorous, and their digestive systems cannot properly break down a lot of the starches and compounds in plants, so even plant-based protein sources won’t work for your pet. Furthermore, a plant-based diet can actually damage your pet’s organs. It may not align with your moral views, but being a responsible pet owner means putting your animal’s health first.
W O RMS There are a variety of worms that can infect your dog or cat, and they can be picked up from infected animals or their faeces. Signs that your pet has worms could include abdominal pain, a pot-bellied appearance, a loss of appetite, diarrhoea and vomiting. If you notice any of these symptoms, take your pet to the vet immediately so that the type of worm can be identified and the correct treatment can be prescribed. A great way to prevent worms is to include diatomaceous earth (ground up diatom fossils!) in your pet’s diet, as the tiny granules have sharp edges that will cut through parasites but leave your pet unharmed. Check out Vondi’s pure diatomaceous earth and their DE-enriched biscuits.
X YL ITO L This was touched on in the section on poisons, but it’s super important to be aware that xylitol is incredibly poisonous to dogs, and may be to cats too. Xylitol is an artificial sweetener that can be found in sugar-free desserts, sweets and gum. Symptoms of xylitol poisoning include difficulty walking or standing, weakness, depression, lethargy, seizures and vomiting.
Y E AST Just like humans, animals can get yeast infections, although these can affect any area of their body, especially the ears. If you notice that your cat or dog is scratching excessively, has greasy or scaly skin, is losing patches of fur or smells slightly sweet or, well, yeasty, it may have a yeast infection. Yeast infections are generally caused by an imbalance somewhere in the body, possibly due to an underlying disease, so it’s important to get your pet checked out.
Z IN C While it’s important that your cat or dog has enough zinc in its system, too much zinc can be poisonous and even fatal. Zinc is generally found in inedible substances like paints, lotions, medications, nails and coins, so be sure to keep these out of your pet’s reach. Signs of zinc poisoning include vomiting, breathing problems, slow heart rate and lethargy. Above all, never give your pets any vitamins or supplements without checking with your vet first – many of these may contain zinc, and you may end up unintentionally poisoning your pet. Being a pet owner can be one of the most beautiful, fulfilling and healthy experiences, but it is also a huge responsibility. The number one priority needs to be your pet’s health, so make sure to keep a close eye on this, and check in with your vet for any health concerns. Make it a happy life for them and for you!
G I V E AWAY
B E AU T Y O N T H E G O
Wra p yo u rs e l f in na t u ra l no u ri s hm e nt w i t h a h a m p e r of trave l -s i ze d be a u t y go o di e s f ro m o u r ve r y ow n We l l n e s s bra nd. To enter, send us an email telling us why you love the Wellness brand! Use ‘Wellness Beauty’ in the subject line. N AT U R A L CO U G H S O L U T I O N Ke e p c o u g h s a t bay w i t h F l o ra Fo rc e ’s a l l - n a tura l H e rba l Co u g h Mi x tu re . N ow e n ri c he d w i t h a n ti- in fl a m m a to ry p e l a rgo ni u m , this s o o th in g to ni c i s f re e f ro m suga r, p re s e r va t i ve s , co l o u ra nt s a n d a d d itive s . To enter, send us an email telling us why you don’t have time for coughs and colds! Use ‘Flora Force’ in the subject line. KEEP OM KEEPING OM St ay a h e a d of the ga m e a n d ke e p yo u r hea d a b ove wa t e r w i t h Sha r n i Q u in n’s 5 -We e k ‘ L iv in g Yin ly ’ O n l i ne Yoga Co u rs e fo r St re s s Man a ge m e n t . Lea rn t o lowe r s tre s s l eve l s a nd grow a h a p py, he a lt hy yo u w ith a m ix of ins p irin g v id e o s , a u di o clip s a n d a P D F p o s t u re g u i de . To enter, send us an email with a pic of yourself in your favourite yoga pose. Use ‘Living Yinly’ in the subject line. 46 \\ W W W. W E L L N E S S WA R E H O U S E . CO M
Spruce up your meal s and enj oy s ome umami goodness wi t h C l earspri ng’s O rgani c Mi s o. Th i s t radi t i onal Japanese seas oni ng of fer ment ed grai ns pac ks a f l avour f ul punc h and offers a range of h ealt hy per ks t o boot . To enter, send us an email telling us to which dish you’d like to add some miso goodness. Use ‘Clearspring Miso’ in the subject line. B E AU T I F U L B O DY B OX L ooki ng t o sl i m down and t one up? St ar t your wei gh t-l oss j our ney wi t h a bang wi t h Sl ender You’s 2 1 -Day C h al l enge Ki c kst ar t Box . Th e fatbust i ng ki t i ncl udes meal repl acement sh akes, ski nny but sat i sf y i ng s oups, a cut e sh aker bot t l e, met abol i smboost i ng and body -t oni ng suppl ement s and a h andy c h al l enge gui de. To enter, send us an email telling us about your weight-loss journey and why you need a kickstart! Use ‘Slender You’ in the subject line. G U T- G UA R D I N G G O O D N E S S Boost your defences and feel your best wi t h a Rawbi ot i cs h amper t h at i ncl udes one of eac h of t h ei r gut-guardi ng probi ot i cs. Th ei r Dai ly Bal ance, Gut Cor rect and Ki ds Bal ance product s cont ai n only t h e best f reeze -dri ed probi ot i cs for opt i mum effect i veness. To enter, send us an email telling us why you need a probiotic boost! Use ‘Rawbiotics’ in the subject line. SUPER SUPPLEMENTS Boost your i mmuni t y and say h el l o t o h ealt hy wi t h N ut ri L i fe’s P robi z y me di et ar y suppl ement s. Th i s do-i t-al l super h ero i s pac ked wi t h probi ot i cs, f i bre and enz y mes t o suppor t your gut , reduce c h ol est erol and bl ood sugar l evel s, and assi st wi t h wei gh t management . To enter, send us an email telling us why you need a daily dose of Probizyme. Use ‘Probizyme’ in the subject line.
CO M P E T I T I O N E N T RY E- M A I L A D D R E S S : W I N @ W E L L N E S S WA R E H O U S E . C O M
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GET YOUR BOOTY TO BOOT CAMP! Fitness boot camps have been around since the 90s, and it’s easy to see why the energetic workout is making a comeback. We chat to Wellness Ambassador Lelani Loots, the woman behind LaniFit Outdoor Bootcamp, to find out more about the ups and downs of boot camp training. Boot camps typically take place outdoors, with groups of 15 to 40 people. Some classes incorporate equipment like kettlebells, medicine balls and resistance bands, but the base of most camps is good ol’ bodyweight resistance training (meaning that you are working to move your own weight, rather than an external resistor like a barbell). Loots believes that boot camp training is one of the best group exercise options because “the workouts, typically made up of simple bodyweight movements with minimal equipment, are not only great for losing weight and building strength, but also for training people to get through their day-today activities more effectively.” When you join a boot camp, you can expect a hardcore workout that combines cardio, strength exercises and interval training – all of the best ingredients for fitness and confidence. Plus, working out in a group with an experienced instructor can boost motivation, provide structure and ensure proper form. Boot camps also tend to hit all body areas because of the combination of cardio and strength exercises.
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Here are some of Lelani’s favourite boot camp benefits:
FUN C T IO N A L T R A I N I N G Boot camps are great because they emphasise functional training over just building strength. “You’re learning to carry your body around, not a bunch of weights, which I think is a great thing.” W EIGH T LO S S Boot camps are a great option if you’re trying to burn fat. Boot camp classes also incorporate strength training, which raises your metabolism, burning more calories throughout the day and leading to a greater change in body composition. HIIT T R A IN IN G HIIT stands for high intensity interval training, and involves short bursts of intense exercise with longer periods of moderate exercise. Boot camp classes get your heart rate high enough to simulate HIIT, which has been proven to burn fat and build muscle. You may be nervous about joining a boot camp because you’re worried that you won’t be able to keep up. Luckily, group exercise classes tend to include people of all fitness levels, and a good trainer will always make sure that you understand what you need to do and let you set your own pace. Plus, group classes are a great way to make exercise fun, increasing the likelihood of it becoming a part of your daily routine.
All Natural Weight Loss I have bounced back to my pre-preggie weight and I am feeling better and more confident than ever! - Nadia Beukes, TV Personality
A B O UT T H E AU T H OR Lelani is a qualified personal trainer and Crossfit L1 Coach. She’s located in Centurion, Gauteng, and offers boot camps in three different locations. For fitness tips, healthy recipes ad more info about LaniFit, you can follow her on social media:
PL P MEAL RE
Me r o F s k r o W t I
Lelani Loots Potter
www. s le n d e r yo u .co. z a
WIND WARRIORS WHY KITESURFING WILL TAKE YOUR BREATH AWAY South Africa is blessed with some of the best and most beautiful waves in the world, making it a paradise for surfers, sailors, wake boarders, windsurfers and the wildest animals of all â€“ kitesurfers.
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“This is a perfect all-in-one, from circulation to digestion to flushing the system. Helps to put a spring back into your step.” - Lainy
W H AT IS K IT ES U R F I N G , A N Y WAY ? Kitesurfing can best be described as a water-based action sport that combines surfing, wakeboarding and paragliding – all daunting and daring extreme sports in their own right. In the most basic terms, kitesurfers take to the waters on boards which are anchored to their feet, and use massive parachute-type kites to harness wind power and propel them through, over and around waves – with a flurry of spins, jumps and flips for good measure! Boards and kites come in all manner of shapes, sizes and materials, which provides a wide range for kitesurfers to choose from depending on their preferences and goals. There are so many reasons to love kitesurfing, from the adrenaline rush and the endorphins to the beautiful people you meet along the way and the stunning days spent in the sun and sand. On top of all this, kitesurfing is one darn good workout! Here are just a few reasons why kitesurfing could be your new favourite workout routine…
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TOTA L B O DY TO N I N G Kitesurfing is a great workout for the upper and lower body. Your arms and hands are constantly working to hold onto the bar and control the kite, while your legs are pretty much in a squat position for most of the time you’re out on the water. On top of this, your core is getting a top-notch training session as it works to keep you steady and balanced. What’s more, studies have shown that one hour of kitesurfing in a light wind could burn up to 750 calories! The end result is a full-body workout that will improve your balance and coordination while getting you strong, toned, fit and coordinated. THE P ERFEC T COM B I N AT I ON We each have our own workout preferences. Some of us can’t fathom why lifting weights genuinely excites people, while others hold cardio and aerobics as their sworn enemies. The truth is that we generally need a combination of endurance training and strength exercises to keep our bodies in tip-top shape. Luckily for us, kitesurfing involves pretty much every form of exercise. And the best part? You’ll be too busy holding on for dear life and watching for the next wave to notice that you basically just did the equivalent of a full machine circuit and 30 minutes on the treadmill.
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FO C US FUEL Kitesurfing isn’t as easy as it seems, and can be particularly tricky to begin with. One of the most challenging aspects of the sport is the intense concentration and multi-tasking that it demands. Not only do you have to keep an eye on the waves, but you have to constantly be on the lookout for your fellow athletes, keep your kite under control, and stay balanced on you board. Over time this can improve your ability to multitask and hone your focus in all aspects of your life.
WH EREV ER T HE W I N D B L OW S YOU Now, this all sounds great and you may be itching to hit the waves... but how? Breaking into any extreme sport can be intimidating and downright confusing. Luckily, there are always people and organisations who can help – and the best of the best is right on our doorstep in the beach paradise of Langebaan, Western Cape! Windtown Lagoon Hotel is the prime kitesurfing destination for seasoned pros and beginners alike, boasting a superb setting, breathtaking views, luxury accommodation, fantastic dining and, most importantly, their very own top-notch kitesurfing school. WH ERE IT ’ S AT Despite Langebaan being a small town, travellers from all over the world have ventured to this prime destination to explore its charming restaurants and quaint markets, lounge on its white sand beaches, and float through the sparkling saltwater Langebaan Lagoon. Above all, it’s the magnificent waves and swells that draw in athletes from across the globe. From October through to May, travellers can expect to enjoy the perfect combination of reliable winds and glass-smooth waters. On days when the winds are too calm for extreme action, the still waters are perfect for standup paddleboarding (SUP) and kayaking. As if that wasn’t enough, Langebaan is home to stunning landscapes, gorgeous flora, hundreds of bird species, populations of sea lions, flamingos and a host of other stunning wildlife. FEELS LIK E H O M E Windtown’s exquisite Lagoon Hotel is the perfect place to crash after a salty day out in the waves. Luxury facilities mesh perfectly with Langebaan’s small-town charm to create a perfect home away from home during your stay. As an added bonus, you’ll no doubt get to meet some truly beautiful people who have travelled from all over the world to play in the Langebaan waves. The hotel offers a wide range of gorgeous accommodation options that include single, twin and double bedrooms that range from rustic to deluxe. Breeze, the hotel’s in-house restaurant, is sure to reenergise you after a day in the waters, with a decadent breakfast buffet on weekends, an la carte breakfast on weekdays, and a mouth-watering lunch and dinner menu. As the cherry on top, Windtown has a world-class spa with a wide range of treatment options, from pretty pedicures and facials to invigorating full body massages to ease your aching muscles.
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GE T SC HO O L E D The Windtown Kite School is one of the best places to learn all you need to know about kitesurfing. The school is right at the hotel, and is fully equipped with private kite lockers and a full range of top-notch rental equipment. Most importantly, it’s run by a stellar team who will answer any and all of your questions, and ensure that your time at Windtown is absolutely unforgettable. The school offers a number of courses depending on your skill level, and safety is always their number one priority. The coaching team is made up of seasoned and fully qualified kitesurfers, as well as the odd professional kitesurfer here and there (just try to not get starstruck!). So, what are you waiting for? Get out there and hit those waves! For more information, visit www.windtown-sa.com.
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S U P E R F O OD
Beauty By Emily Wedepohl
Superfoods have become a firm favourite in the health community thanks to their incredible combination of nutrients, vitamins, minerals and antioxidants. For a few years now we’ve been nourishing ourselves from the inside out by packing superfoods into our snacks and smoothies, but did you know that your face, body and hair can also benefit from some superfood love? Of course, if you’re eating a rainbow diet with the right nutrients, your skin and hair are probably pretty happy already… but they can always use an extra boost of strength, radiance and vitality.
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We’ve put together a comprehensive guide to help you figure out what your skin and hair need, and how to make them glow and shine! Check out these products, home treatments and recipes that incorporate some of our favourite superfood beauty heroes to have you looking and feeling your best.
F E E D Y O U R FA C E W HAT ’ S YO UR S K IN T Y P E ? Understanding how your skin functions and what problems it is prone to is essential for maintaining a healthy, radiant complexion and keeping your confidence at an all-time high. Skin type is primarily affected by your skin’s hydration level and oil composition. You can easily determine your skin type by using a tissue or blotting paper to determine (a) how oily your skin is and (b) where the oil is concentrated. Simply wash your face with warm water and a gentle cleanser and wait an hour without applying any products such as toners or moisturisers. Finally, blot your face with a tissue - either by placing the tissue so that it covers your whole face, or blotting one section at a time (focus on the T-zone, which includes the forehead, nose and chin). Examine the tissue and use it to determine your skin type with this easy guide: DRY S K IN If you don’t see any oil on the tissue and your skin feels tight, flaky or itchy, you probably have dry skin. Dryness is caused by a deficiency in sebum - an oily substance that’s produced by the skin and leaves you under-hydrated and vulnerable to the elements. OILY S K IN If there are multiple oil deposits on the tissue and your face appears shiny, you have oily skin. You may also notice that you have enlarged pores and are prone to blemishes and breakouts. COM B IN AT IO N S K I N If you see that the tissue has picked up oil from your T-zone but the rest of your face feels tight, dry, itchy or flaky, you probably have combination skin. This is the most common skin type. SE NS IT IV E S K IN Sensitivity can present with any of the above skin types, and is characterised by redness and irritation. A good approach to take if you have sensitive skin is to avoid products that are filled with harsh chemicals and opt for gentle, natural solutions instead.
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FOR D RY S K IN Dry and flaky skin can be caused by a number of factors, including a sebum deficiency, climate, season, sun exposure, harsh soaps and overwashing. Look for products that offer deep hydration while still effectively cleansing the skin. SPL URGE: S K IN C R E A M E RY FAC I A L H Y D R AT I NG O IL This gentle face oil is enriched with jojoba, baobab and Kalahari melon seed oil to hydrate the skin, cleanse pores, provide protection with essential fatty acids, and soothe irritated skin. SAVE: A LB A B OTA N I C A L H AWA I I A N CO CON U T MIL K FAC IAL CL EA N S ER This fresh and fragrant cleanser brings the tropics to your skin! Itâ€™s packed with papaya enzymes to purify pores, coconut milk to cleanse and hydrate, and ginger and aloe to refresh and balance. The end result is skin that is clean and fresh, without irritation or tightness. DIY: AVO C A D O, OL I V E OI L & H ON E Y M A S K Avocados and olive oil are both jam-packed with healthy fats to hydrate the skin, while honey improves moisture retention and acts as a gentle natural cleanser. *PurÂŽe half an avocado with 1 teaspoon of olive oil and 1 tablespoon of honey. *Apply the mask to a clean face and let it sit for 15 to 20 minutes before rinsing off with lukewarm water.
F O R CO MBIN ATIO N SKIN S P L URGE : CO L D P RE SSE D SKIN AN TIOX IDAN T S UP E RF O O D C L E AN SE R Because of the juxtaposition of oiliness and dryness in combination skin, finding a product that ticks all the boxes can feel impossible. Luckily, this veggie-packed cleanser by Cold Pressed Skin may just be the answer. The bombshell formulation is crammed with superfoods, antioxidants, nutrients, natural oils, plants and vitamins. The ingredients work together to address a host of skin problems by purifying, hydrating and fighting free radical damage. S AVE : JAS O N S O OTHIN G AL O E VE RA MO ISTURISIN G GE L It can be challenging to find products that cater to combination skin, properly hydrating dry patches without exacerbating oily regions. This non-oily cooling gel is enriched with fresh aloe vera and vitamin B5, which both moisturise and calm inflammation and irritation, leaving your skin feeling balanced, comfortable and healthy DIY: PAPAYA AN D B AN AN A SMO OTHIE MASK Papaya and banana are both fantastic foods to feed your skin because of their nourishing and hydrating properties, which soothe and soften irritated areas. This mask also includes a dash of honey, which has antibacterial properties to fight blemishes and problem areas. *Mash together half a papaya with one banana. *Add a tablespoon of honey and mix well until you have a creamy paste. *Apply to the face and leave to sit until it dries. *Wash off with warm water.
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FOR O ILY S K IN Oily skin is less than ideal. It tends to become greasy quickly, is more prone to blemishes, and can get shiny enough to blind someone. It’s caused by a number of factors, including genetics, diet, hormones and a skincare routine that’s either too aggressive or lacking entirely. Thankfully, oily skin is pretty simple to deal with – you need a treatment that will cleanse the skin and remove excess dirt and sebum, and you also need to ensure that your skin is sufficiently moisturised so that it does not attempt to overcompensate and produce more oil. SPLURGE: H EY GO R G E OU S ACT IVAT ED C H A R COA L DE TOX IFYIN G C LE A N S E R Activated charcoal has changed the face of health and beauty, and this detoxifying cleanser offers some of its best benefits - including clearing pores, removing blackheads and absorbing excess oil. Also included in the ingredients list are jojoba, avocado and rosehip seed oil to ensure a gentle cleanser that gets rid of greasiness while still keeping your skin hydrated. SAV E: H IMA L AYA O I L CON T RO L LEM O N FACE WA S H This gentle face wash uses the natural cleansing properties of citrus to remove excess oil without drying out the skin. Citron and honey work to tone and cleanse, while jojoba oil hydrates and nourishes.
Be Naturally Radiant
No matter what your age, we believe you have your own unique, natural beauty. With stress and ageing, our natural radiance sometimes needs a little help. This delicately scented, luxurious blend of skin-enhancing oils smoothes and plumps up the skin, giving it a satiny finish and naturally radiant glow.
DIY: ST RAW B ER RY, L E M ON A N D CL AY FACE M A SK Strawberries and lemons are both packed with natural acids and vitamin C to fight against oiliness and cleanse, treat acne and tighten pores. Bentonite clay (a mineral-rich clay derived from aged volcanic ash) has been gaining a following thanks to its effectiveness in drawing impurities out of the skin. At Wellness Warehouse we sell a fantastic bentonite clay by Argan Green. It’s perfect for this recipe, as well as countless other skin treatments. *Pure 8 strawberries and mix with 2 to 3 drops of lemon juice. *Mix in 1 teaspoon of bentonite clay until you have created a smooth paste. *Apply the mask to your face and neck and leave on for 15 to 20 minutes before rinsing off with cool water. You can use this mask once or twice a week.
Lightly fragranced with pure, natural essential oils, BaoCare products contain no artificial ingredients, additives, colourants or fragrances.
Natural beauty. Every day. Radiance is part of the BaoCare Healing Skincare Acne Skincare is part ofrange. the BaoCare Healing Skin Care range. www.baocare.co.za www.baocare.co.za
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FOR S EN S IT IV E S K I N Skin health is dependent on a number of factors, including hydration levels, degree of oiliness, environmental exposure and cell vitality. Maintaining this delicate balance can seem near impossible, and we often tend to over-cleanse, eat a less than ideal diet or allow our skin to be exposed to extreme sun and wind. These factors can influence the skin in different ways, with sensitive skin being one of the possible effects. To prevent or treat this issue it is vital to make sure your skin is moisturised, cleansed and soothed. SPLUR GE: H EY GO R G E OU S A L OE & CH A M OM IL E S O OTHIN G C L E AN SE R This fantastic cleanser strikes the perfect balance between purifying, hydrating and soothing. Aloe vera clears the skin of any dirt or makeup, while essential oils work to moisturise. On top of this, chamomile and calendula calm irritation and support cellular regeneration, leaving you with comfortable skin that’s free from blemishes and impurities. SAV E: B A M B O O C H A R COA L S OA P W I T H G OAT ’S MIL K AN D AL O E F E ROX This creamy soap is vegan and cruelty-free, packaged in biodegradable materials, and perfect for both face and body. Goat’s milk is the perfect moisturiser for irritated skin, and aloe ferox targets inflammation. As a bonus, the soap is free from sulphates, which dry out the skin. And you needn’t worry that you won’t be getting a proper cleanse – the bamboo charcoal gently exfoliates the skin and removes impurities, leaving your face refreshed and relaxed. DIY: S O OT H IN G CU CU M B E R A N D A L OE M A S K Aloe and cucumber are perfect for sensitive skin, thanks to their cooling and moisturising properties. Both ingredients are packed full of water and minerals to soothe inflammation and restore hydration. *Combine two teaspoons of pured cucumber with 2 teaspoons of aloe vera gel. *Apply to the face and let sit for 15 minutes before rinsing with cool or lukewarm water. Repeat once a week for lasting results.
F OR BL E MISHE D SKIN We’ve all fallen victim to a breakout that makes the thought of a paper bag somewhat appealing. Whether you want to prevent or treat acne, a healthy dose of nature’s best can offer smooth and clear skin to leave you feeling your best! S P L URGE : CO L D P RE SSE D SKIN YO UTH J UIC E AN TIOX IDAN T C L E AN SE R This cleanser is basically a green juice for your face - with kale, moringa and broccoli, plus some aloe vera and green tea thrown in for good measure! Not only will it work to cleanse and clear your skin, it will also help fight further damage and blemishes, thanks to its high antioxidant and phytonutrient content. It also smells fantastic. S AV E: SRI SRI AN TI AC N E FAC E WASH This herbal cleanser is packed with ginger, tea tree oil and grape seed extract to remove dirt and clear your pores for long-lasting blemishfree skin. The ginger and grape seed clear the skin of dirt and grease, while the tea tree oil – a firm favourite in natural skincare – fights infection and inflammation thanks to its antibacterial properties. D I Y: P URIFYIN G SP IRUL IN A FAC E MASK Spirulina is packed with anti-inflammatory and antibacterial agents, making it perfect for treating blemish-prone skin. *Mix 1 tablespoon of spirulina powder with 1 teaspoon honey, 1 teaspoon fresh lemon juice, and water to adjust thickness. *Apply to the face and and leave for 15 minutes. *Rinse with lukewarm water.
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B E AU T Y
A N T I- AGEIN G Ageing is inevitable, and although your real beauty remains no matter how many years have passed, it’s important to take care of your skin for both your health and confidence! Years of wind and sun exposure, incorrect diet, smoking and free radicals can all damage the skin and make it appear aged. A good remedy should contain antioxidants, vitamins and nutrients to treat damaged cells, plump the skin and restore elasticity. S P LURGE: CO LD P R E S S E D S K I N S U P E R F O OD AGE-RE SE T SE RUM Cold Pressed Skin offers a fantastic range of superfood-filled skincare, and this miracle anti-ageing serum is enriched with acai and goji berries, which work with your body to regenerate skin cells and restore elasticity and moisture. S AV E: AVA LO N OR G A N I C S W R I N K L E T H E R A PY TO N E R It’s never too early to start a protective skincare routine. Even if you don’t yet have wrinkles, this fragrant toner will work to treat skin damage and protect it from future harm. Avalon Organics’ magical formula contains coenzyme Q10 – a compound produced by the body which acts as an antioxidant and energy boost for cells. Also thrown into the mix are citrus oil, rosehip oil, aloe and lavender oil to balance hydration levels, minimise pores and protect your precious skin. D IY: B LUEB ERRY A N D YO G H U RT FAC E M A S K The enemies of radiant skin are free radicals, and this face mask is packed with their kryptonite – antioxidants. Yoghurt nourishes, while warm blueberries treat the damage done by free radicals to restore your skin’s vitality and radiance. *Steam and crush a couple of handfuls / ½ cup blueberries. *Blend the blueberries together with 3 tablespoons of Greek yoghurt. *Apply as a mask and leave on for 20 to 30 minutes before rinsing with lukewarm water.
E AT Y O U R S E L F R A D I A N T A fresh and healthy diet is just as important as a good skincare regime. No matter what skin type you have or what issues you’re trying to combat, these tips are sure to keep you happy and glowing: *Avoid dairy, sugar, fatty meats (like lamb, beef and sausages) and greasy snacks like chips and crackers. *Try to eat lots of fresh fruit and veggies like grapefruit, watermelon, pineapple, beet, cucumber and kale (think of eating a rainbow filled with vitamins, minerals and antioxidants). *Make sure you’re getting healthy oils and omega 3 fatty acids from flaxseeds, salmon, avocado and tuna. If in doubt, just remember one simple rule: if it’s good for you, it’s good for your skin! If you want an extra boost, try this happy skin smoothie: PB & J S MO OT HI E ( + B ON U S FAC E M A S K ! ) Berries are packed with vitamin C, antioxidants and other essential nutrients that help to cleanse the skin. The almond milk, peanut butter and coconut nectar in this recipe provide long-lasting hydration and regenerate skin cells, while antioxidant-packed berries nourish the skin and boost elasticity. *Blend together 1 cup of unsweetened almond milk with 1 tablespoon of natural peanut butter, ½ cup fresh raspberries, ½ cup fresh strawberries and 1 tablespoon raw coconut nectar. *Enjoy as a delicious smoothie, and save a couple of tablespoons for a hydrating face mask!
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B E AU T Y
HELP YOUR HAIR FOR D RY H A IR SPLURGE: O N EK A A N G E L I C A A N D L AV E N D E R CO N DITIO N E R Oneka has created the perfect blend of plant-based, natural and nourishing ingredients to give your hair the very best. Lavender and angelica oil soothe and add fragrance, while clary sage leaves your hair shining. Finally, jojoba oil provides intense hydration and damage repair. The end result is strong, soft and healthy hair that smells heavenly and feels even better. SAV E: S A B UC A M OI ST U R E D R E N CH S H E A B U T TE R SHAMP O O This hyper-hydrating shampoo is an easy fix for dry and damaged hair. It’s sulphate-free, which means it doesn’t dry out the hair or strip it of its natural oils. Argan oil, a range of essential oils, and vitamin A, E and F all work to provide maximum hydration and nourishment. Not only will your dryness problems be solved - your hair will be thicker and shinier too. DIY: B A N A N A H O N E Y H A I R S M O OT H I E Bananas are not only packed with vital nutrients, but also excellent for hair hydration. Paired with milk, honey and almond oil, this becomes a hair treatment that offers shine, strength, hydration and health! *Blend together 1 ripe banana, 1 tablespoon of raw honey and 1 tablespoon of almond oil until well combined. *Slowly add full-fat milk (or coconut milk for a plant-based alternative) until the mixture is runny but still able to stick to the hair. *Massage the mask into dry or damp hair and wrap your head in fabric or a shower cap for 20 to 30 minutes. *Rinse thoroughly and cleanse with a moisturising shampoo.
F OR GRE ASY HAIR S P L URGE : DR O RGAN IC AC TIVATE D C HARCOAL P URIFYIN G CON DITIO N E R C L E AN SE R Activated charcoal is renowned for its ability to cleanse and remove impurities, making it perfect for clearing excess dirt and oil from the scalp. Aloe vera juice and argan oil ensure that your hair and scalp stay hydrated, while charcoal leaves it clean and protected against oil absorption. S AV E: AVAL O N O RGAN IC S C L ARIFYIN G L E MO N SHAMP O O Lemon packs cleansing and purifying power to remove excess oil, buildup and grease from the hair and scalp, preventing excessive grease and dulling. A mix of essential oils, quinoa protein, aloe vera and vitamin E work to hydrate and protect the scalp as the hair is cleansed so that you can enjoy perfectly soft, healthy and balanced hair. D I Y: STRAWBE RRY AN D MAYO MASK Okay, I know this sounds really gross, but just stick with me here. Mayonnaise boasts tons of benefits, including encouraging growth, conditioning, damage protection and treating dandruff. Strawberries offer the best natural treatment for oily hair, as they clear sebum from the scalp, reduce excess oil and enrich your hair with vitamin C. *Pure about 8 strawberries and mix with 3 tablespoons of mayonnaise until smooth. *Apply to damp hair from root to tip, and leave for 20 minutes (you can wrap your hair in a hot towel to intensify the effects of the mask). *Rinse with warm water and wash with a gentle shampoo.
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E AT Y O U R H A I R HAPPY To look and feel its best, your hair needs nourishment from the inside out. Eating fresh, healthy food that’s packed with nutrients, vitamins and minerals ensures that your body is working in tiptop shape, leading to hair that’s shiny, soft and strong. Munch as many of these foods as you can to enjoy healthy hair from the inside out…
FO R DA M AGED H A I R S P LUR GE: O GX A R G A N OI L OF M ORO CCO H EA LIN G S P R AY This luxurious oil is perfect for hair that suffers from split ends, frizziness and heat and sun damage. A few spritzes of this blend of argan, cocoa and coconut oil will lend your hair sleekness, softness and shine. As an added bonus, the spray restores moisture to damaged hair, and protects it from further damage. S AV E: JA S O N R E STOR AT I V E B I OT I N S H A MP O O This wonder product is chockfull of jojoba seed oil, lavender extract, ginseng, vitamin B5 and biotin to nourish and hydrate weak and damaged hair. Biotin and B12 work to thicken and revitalise hair, leaving it strong, supple and shining. D IY: AVO C A D O, E G G A N D CO CON U T H A I R MASK Avocados are perfect for treating and protecting damaged hair. Natural oils, vitamins and essential fatty acids come together to coat the hair and intensely hydrate your locks. Likewise, eggs and coconuts are packed with nutrients and healthy fats to give your hair the boost it needs. You can expect softness, flexibility and strength with this easy recipe. *Mix 1 mashed avocado with 1 egg yolk. *Slowly add in the coconut milk until the mixture is a thin paste. *Massage all over the scalp for 5 minutes and then let sit for 1 hour. *Rinse with lukewarm water and wash the hair with a hydrating shampoo.
*Citrus (for vitamin C, extra growth and iron absorption) *Eggs (for protein and growth) *Sweet potatoes (for shine and hydration due to the antioxidant beta carotene) *Spinach and other dark leafy greens (for strength and iron, without which your hair can become weak and even start to fall out) *Salmon (for shine, strength and growth due to omega 3 fatty acids) These superfood-filled products and easy home remedies will help you naturally, affordably and effectively treat hair and skin problems, and keep them gone for good! Hang onto this guide to use as a quick cheat-sheet to address whatever issues are keeping you from looking and feeling your best.
SHOP THE PRODUCTS IN STO R E , O R S C A N THE QR CODE TO B U Y T H E M ONLINE
P L A N T P OW E R By Cara Harris Indoor plants are the best way to bring nature into the home. But when thinking about which plant to choose, do you consider whether itâ€™s indigenous, and how and where it was grown? This article will explore the best indigenous plants to include in each area of your home, the benefits and uses of each, and why we should be asking for organically grown when looking to green our spaces.
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BENEFITS OF ORGANICALLY GROWN INDIGENOUS PLANTS *Many can be harvested for flavourful foods, healthpromoting tonics, delicious teas and other beverages, fragrant crafts, and first aid remedies. *All play a role in biodiversity conservation, helping to restore local ecosystems and provide habitats for wildlife. *They support the local wellbeing economy, helping to create meaningful nature-friendly employment. *Many provide a feast for the senses, with a variety of naturally relaxing, health-promoting sights, smells, tastes and textures. *They create opportunities for children (and adults) to engage with nature, discovering and exploring the intricate web of life. IN THE KITCHEN Indigenous plants well suited to the kitchen include culinary herbs, edible plants and first aid remedies. Aromatic herbs like African mint, wild garlic, wild rosemary and blue sage do well in large planters in sunny spots or in kitchen gardens. These fragrant, essential oil-rich plants are useful to flavour dishes, and can be used in much the same way as their overseas counterparts. Try a wild rosemary vegetable roast, new potatoes with chopped wild garlic leaves and mint, or a spekboom leaf and watermelon summer salad. Our indigenous herbs can also be used to create delicious beverages. Enjoy a calming yet refreshing African mint iced tea, vitamin C-rich num-num fruits in your morning smoothie, or a sprig of zesty spekboom in your gin and tonic.
What if you could make a simple swap in your personal care routine for a far more sustainable future? As effective as they are eco-conscious, our premium range of shampoo & conditioner bars are made from only the highest quality, naturally derived ingredients to give you gorgeous, salon-quality results without the plastic bottle & synthetic nasties.
Minor ailments can be treated with indigenous first aid remedies made from your kitchen herbs. The soothing and mildly antiseptic sap from bulbine leaves and crushed spekboom leaves are useful in helping to heal minor burns and cuts in the kitchen. Try sipping on antibacterial and pain-relieving blue sage, wild garlic and honey tea to soothe a sore throat, or wild rosemary and mint tea for indigestion.
Made without water
Sustainably sourced ingredients
SLS & paraben free
*Bulbine – Bulbine frutescens *African mint – Menta longifolia *Wild rosemary – Eriocephalus africanus *Blue sage – Salvia africana *Spekboom – Portulacaria afra *Wild garlic – Tulbagia violacea *Num-num – Carissa macrocarpa
Available at selected Wellness Warehouse stores & online HELPING YOU DITCH THE BOTTLE ONE BAR AT A TIME
IN THE BATHROOM Bathrooms tend to have the highest humidity in the home, and suit plants that like the extra moisture in the air. Ferns enjoy this climate, and our indigenous krauss spike moss is a good choice here. Plants that are happy in lower light levels are also suited to bathrooms. Spatula-leaf crassula and henand-chickens look beautiful cascading down from a shelf or hanging baskets. The zebra plant is an easy-care option that looks great on a bright bathroom windowsill or countertop.
*Krauss spike moss - Selaginella kraussiana *Spatula-leaf crassula - Crassula spathulata *Hen-and-chickens - Chlorophytum comosum *Zebra plant - Haworthiopsis attenuata
IN THE BEDROOM We spend a considerable amount of our lives tucked up in our beds, and quality sleep is vital for our wellbeing. Plants can play an important role in creating a peaceful space that encourages relaxation and calmness, and is conducive to deep restorative sleep. Indigenous plants that add sensual and calming interest to bedrooms include fragrant plants, small succulents and trailing creepers. The gardenia tree, with its aromatic white flowers and thicket spurflower with scented leaves, is happy in bright light areas. Gorgeous rose- and peppermint-scented pelargoniums need some sun, and are best placed on a windowsill or sunny spot. Indigenous trailing plants to consider for a hanging basket or shelf include Cape ivy and canary creeper. And for the romantics, look out for the extraordinary Davidâ€™s root with its soft heart-shaped leaves.
*Cape ivy - Senecio macroglossus *Canary creeper - Senecio tamoides *Gasteria - Gasteria liliputana var. bicolor *Gardenia tree - Gardenia thunbergia *Thicket spurflower - Plectranthus madagascariensis *Rose-scented geranium - Pelargonium graveolens *Peppermint-scented geranium - Pelargonium tomentosum
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IN THE LIVING AREA Living rooms can provide a variety of plant-friendly spaces, and extra floor space may allow for larger plants and even small trees. Many of our indigenous fig trees, for example, are happy in bright to medium light. This includes the forest fig tree, which looks beautiful growing tall in a corner of a room. The large-leaf dragon tree is another option that grows tall and slim and enjoys medium to high light. The bird of paradise provides a spectacular indoor option in areas with a lot of bright light, as do our indigenous wild olive and sand olive trees.
*Large-leaf dragon tree - Dracaena aletriformis *Forest fig - Ficus craterostoma *Bird of paradise - Strelitzia reginae *Sand olive - Dodonaea viscosa var. angustifolia *Wild olive - Olea europaea subsp. africana
BALCONIES & SMALL GARDENS If you are lucky enough to have a balcony or garden, you can greatly expand on how you create with nature and nurture wellbeing with organically grown, indigenous plants. If you do not have an outside area, explore if there are any spaces in your neighbourhood or at work that would be suitable. By selecting the correct plants for your specific environment, you can create habitats for wildlife including birds, bees and butterflies, and play a role in biodiversity conservation. If you like entertaining, perhaps consider a garden full of fragrant aromatic plants and culinary herbs to flavour your inspired indigenous food dishes and drinks. Or what about an indigenous medicine garden where you can harvest useful, beneficial plants for your family and pets, and create first aid remedies for many common minor complaints?
*Cape aloe – Aloe ferox *Spicy buchu – Agathosma capensis; Garlic buchu - Agathosma apiculata *Pig’s ears – Cotyledon orbiculata *Starry wild jasmine - Jasminum multipartitum *Sour fig – Carpobrotus edulis
Plants add softness to the home, and a green haven to which to return. They’re fun to share with family and friends, and offer a means to connect with each other and nature. Owning organically grown indigenous plants takes this wellbeing-promoting ability to a whole new level - from conserving local biodiversity to soothing a sore throat, all while doing no harm.
FISH-FREE OMEGA 3 You may be surprised to learn that fish don’t make omega 3, but get it from algae. Alvega-3 is omega 3 from the true source: algal oil. Its exceptionally high DHA content makes it ideal for young, old and everyone in between.
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ABOUT THE AUTHOR Cara Harris is the Creative Director of HAPPY BY NATURE, an indigenous nursery, nature shop and event space that promotes wellbeing in the middle of the Mother City. Everything they create and curate is locally sourced and organically grown. They are passionate about assisting Capetonians in creating urban gardens and green living/work spaces that nurture wellbeing. Whether you need a plant or nature-inspired gift, want to attend a workshop, require a consultation or just need a moment to reconnect with nature, pop in for a visit. They are always ready to share their wealth of knowledge over a glass of homemade herbal iced tea. www.happybynature.com
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THE TRANSITIONING WO M A N : F RO M M E N A R C H E TO M E N O PAU S E By Olivia Badach
“There are many different qualities of feminine wisdom, from the understanding of the healing power of herbs to the deep, lived knowledge of the feminine nature… In the cells and in the soul of every woman this ancient knowing is waiting to be awakened, so that once again the sacred feminine can make her contribution, can help the world come alive with love and joy.” – Llewellyn Vaughan-Lee
woman is, in essence, a cyclical creature who depends on the infinitely complex interactions of hormones within her body. It is this hormone system – the endocrine system – that we might say is the bridge between body and the human experience. As the moon waxes and wanes, so too does a woman’s body go through many hormonal phases throughout her life, with the three key chapters being puberty, bearing a child, and menopause. In past times, the significance of these phases was well understood and celebrated by the community. However, we do not pay them the same attention that we once did, leaving more and more women feeling isolated and disconnected from their bodies. Becoming aware of the interconnectedness between physical, mental, emotional and spiritual health can help us to find balance and elevate our overall wellbeing. In Neopagan belief systems, the waxing crescent moon represents the young maiden, full of energy and potential. The full moon symbolises the mother – the nurturer and provider – and the waning crescent and dark moon represent the crone – the wise woman and keeper of mysteries. Together, these aspects are referred to as the ‘Triple Goddess’, and represent the cycles of birth, death and rebirth that are expressed through the womb. Ancient practices and rituals that once guided and supported a woman’s journey through these rites of passage have largely been abandoned. In our mechanistic, fast-paced and largely disconnected modern world, women may experience more symptoms of disease and discomfort as they move through these core phases of life. We could consider the following to be the three significant rites of passage in a woman’s life: *the girl who transitions into womanhood with her first menstruation *the woman who transitions into motherhood with the birth of her first child *the woman who transitions through menopause to become the wise woman The modern world generally doesn’t give much significance to these transitions. Women are largely left feeling unsupported and therefore disempowered during these times of change, and may become susceptible to hormonal imbalances that can have far-reaching physical, psychological and emotional effects.
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If we look to shamanic traditions, the time of menarche was considered a powerful gateway into the spirit worlds, where young women would receive their spirit name, meet their animal familiars and spirit guides, and see their life vision on earth. Research has shown that around the time of puberty, the structure of the brain grows significantly, opening in ways that can only be matched by brain growth in the womb. These changes affect the amygdala, cerebellum, hippocampus, hypothalamus, and prefrontal cortex – the neural pathways that govern vision, smell, sense perceptions, sexuality, balance and thought. Whatever a young woman is feeling and experiencing as she goes through puberty can have a significant impact on how she develops and matures. If she is supported with knowledge and guidance, she can become empowered through this initiation. When we turn our attention to the woman moving through menopause, we see one who has experienced life and is filled with wisdom. In ancient cultures, this crone phase was respected as a profoundly powerful and sacred time, when a woman was regarded as an elder and guide. Going through menopause was considered to be one of the most exciting journeys that a woman would undergo. This is hardly how menopause is viewed in modern times (we tend to think of mood swings, hot flushes and crumbling bones), and what we think and feel about each stage of life will to a large extent determine how we experience it. We need to understand that our modern lifestyles can create havoc for our hormones. Hormone balance can be improved by ensuring good sleep patterns, stress management, a healthy diet, beneficial lifestyle choices, and a happy digestive system. When menstruating, make sure to use the products that are best for your health, such as a menstrual cup. You should also try to track your moods, feelings and symptoms during your menstruation cycle. This way you can get an idea of what happens to your hormones during your cycle, and how these changes affect you. Rest and nourish yourself as much as possible, particularly in the first three days. Drink soothing herbal teas such as raspberry leaf - a uterine tonic rich in vitamins and minerals that can be helpful during menstruation, pregnancy and menopause. It is believed that raspberry leaf may help balance hormones, assist with PMS symptoms, mood swings and irritability, and decrease the length of labour and elevate oestrogen levels during menopause. Chasteberry is another herb that has the potential to balance hormones and alleviate PMS and menopause symptoms due to its naturally occurring progestins. You can try different menstruation teas such as cranberry, chamomile, rose and nettle until you find a blend that works for you. Eat grounding meals of cooked red and orange root vegetables such as sweet potatoes, carrots and butternut, and avoid sugary foods. When pregnant, engage the support of a doula and/or midwife who can provide holistic pregnancy, birth and postpartum information and care. The adjustment to motherhood can be overwhelming, and dispelling fear-based myths is key to making the right choices for yourself and your baby. You may want to consider gentle non-invasive bodywork like craniosacral therapy to assist you in your preparation for birth. There are also safe herbs like ginger root for nausea and vomiting, and peppermint for indigestion. As estrogen levels drop during menopause, be sure to eat foods that are high in calcium, and continue to practise regular gentle exercise. Red clover - which contains phytoestrogens - is another herb that may help with menopausal symptoms. Herbs like dong quai (or ‘female ginseng’), black cohosh, sage and St. John’s wort have also been reported to help ease symptoms during menopause. All these transitions require an inward journey to a place of knowing and accepting. Cycles within cycles and spirals within spirals - this is the nature of life, and the nature of being a woman!
ABOUT THE AUTHOR After completing a degree in Industrial Psychology and Sociology, Olivia went on to obtain a diploma in Craniosacral Therapy in 2003. She has spent many years practising as a certified doula, and has a special interest in pregnancy, birth and motherhood. She is the founder and owner of The Human Spiral, where she shares her insights on health, love and life.
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G E TAWAY
THE ESCAPE T H AT YO U D E S E RV E Mental, physical and spiritual health is absolutely essential for enjoying a productive, fulfilling and stable life. We all know this – so why can it be so hard to implement a solid foundation? The truth is that most of us are racing around at 100km/h, with life always seeming to be 10 steps ahead. There just never seems to be enough time to stop, take a breath, ground yourself and reset. The good news is that there are effective ways to get yourself back to shore if you feel as if you’re drowning. It can just be tricky to figure out what will work for you. This is where Sant Wellness Retreat & Spa comes in. Situated in the famed Cape Winelands amidst the breathtaking Drakenstein mountains, this is not your run-of-the-mill retreat or spa. Where many wellness centres limit their focus to a specific aspect of health, Sant takes a comprehensive and holistic approach to wellbeing and healing, drawing together information and practices from a wide range of sources - from guidance from certified healthcare professionals and scientific principles, to teachings from traditional healing practices, and the importance of proper nutrition. Whether you have an idea of what you need or are completely lost on your journey to holistic health, there’s a good chance that Sant has what you’re looking for.
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HEALTH OPTIMIZING Sant has put together unique Health Optimizing programmes that offer a comprehensive non-invasive assessment of your health through the use of over 30 different technologies to determine what may be causing problems, and how they can be solved. The programmes are facilitated by a team of expertly trained wellness practitioners and facilitators, and are based on their unique H.E.A.L.T.H. philosophy, which is broken down as follows: HIPPOCRATES Hippocrates believed that illnesses do not appear at random, rather they are the result of consistent bad habits that eventually accumulate to the point where our body is overwhelmed and becomes infected. EDUCATION Sant believes that it is essential to fully educate their clients about how to practise healthy living and what lifestyle changes they should implement. As you pick up knowledge and internalise it, making healthy choices will become second nature. ASSESSMENT Sant uses advanced technology to assess the health of your cells, organs and regulatory systems so that they can get a clear picture of what is going on inside your body. LOCATING Biochemical tests and state-of-the-art devices are used to pinpoint underlying problems and triggers that may be the cause of your health issues. TARGETING A combination of treatments and technologies are used to treat the problems that have been identified. HOMEOSTASIS Homeostasis refers to a dynamic state of equilibrium and balance within, and your body is consistently adapting to achieve it. The Sant team works to stimulate your body’s natural self-regulating mechanisms to ensure that everything is working as it should be. With such a thorough and comprehensive assessment, you can rest assured that the Sant team will work dilligently to pinpoint problems and equip you with the knowledge and tools to be your healthiest and happiest self.
THE BIO-ENERGY CENTRE Of all of the magnificent facilities and services offered by Sant, the Bio-Energy Centre may be the most unique. Here, the body is stimulated through the use of electromagnetic waveforms to encourage its natural healing abilities. The centre offers treatments that assist with relaxation and the creation of inner zen, as well as those that revitalise the system to replace fatigue and stress with energy and vigour. Half and full day packages are available so that you can enjoy a range of treatments that target your specific needs. Packages on offer include Healthy Ageing, Rejuvenate, and Bio-Energy Alignment. THE DAY SPA No wellness centre is complete without a spa, and Sant offers the best of the best. Their spa is equipped with world-class facilities including a fitness centre, saunas, indoor heated pool and jacuzzi, steam rooms, vinotherapy baths and Vichy showers. The Sant spa offers hydrotherapy, massages, facials, waxing, tinting, manicures, pedicures, and a wide range of delicious treatments. Particularly unique are their trademarked Vinotherapy treatments, which use the healing powers of organic red grape skin, pulp, seeds and extracts to give your body a much-needed dose of antioxidants and hydration. Treatments include a red grape and clay full body wrap, a detox massage, full body exfoliation with grapeseed oil and crushed grape seeds, and immersion in a Vinotherapy tub filled with crushed grapes, grape skin and vine extracts. The spa also offers unique half or full day packages which are organised into four groups: HEALTHY AGEING This package is designed to ease body tension, encourage flexibility, and restore balance and radiance to the skin. Treatments include a full body enzymatic exfoliation, a re-mineralising body wrap, a decadent full body massage, and a double-peel facial to aid with pigmentation, hydration and cell regeneration. REJUVENATE This is a great package if you’re looking for a calming and stimulating full body treatment that will leave you refreshed and invigorated. You’ll enjoy an exfoliation under the Vichy shower, Kneipp therapy to boost your immune system and stimulate lymphatic flow, a soothing full body massage, and a vitaminenriched facial. DETOX This fantastic package is focused on cleansing and purifying
the body, both inside and out. You can enjoy a revitalising full body scrub, stimulate circulation with a seaweed wrap, improve lymphatic drainage and blood circulation with a detoxifying massage, and enjoy a cleansing facial and charcoal mask to remove impurities and fight free radical damage. DE-STRESS Goodness knows we all need some de-stressing, and this package is the perfect way to treat your body and mind. You will receive a grapefruit-infused full body exfoliation, an intensely hydrating facial, hydrotherapy bath massages, and the fantastic Fire and Ice massage, which melts away tension with hot stones and cold marble. ACCOMMODATION To ensure that you start your healing journey as soon as you arrive, Sant offers a variety of beautiful and luxurious accommodation options. VILLA SUITES Sant’s five Villa Suites are each equipped with a king-sized bed, a private en-suite bathroom, elegant lounge and dining areas, a private swimming pool and more. RETREAT SUITES Ten stunning Retreat Suites are available, each of which boasts a spacious balcony, custom-made furniture, artworks from the owners’ personal collection, and a king-sized bed or two deluxe double beds, depending on your preference. DELUXE RETREAT SUITE The magnificent Deluxe Retreat Suite boasts a crystal chandelier, velvet wing back chair, spacious lounge and study area, and an en-suite bathroom equipped with a double walk-in shower. All accommodation options include complimentary WiFi, a television, a fridge, air-conditioning, premium lifestyle amenities, and tailor-made gowns and linen. DINING Sant believes that “nutritious food is the foundation of health”. Accordingly, their menu is packed with incredible dishes crafted from local and organic ingredients sourced from their own indigenous kitchen garden and local farmers and suppliers. The menu also changes seasonally to ensure you are enjoying the best of the best. The kitchen is run by world-class chefs who, headed by executive chef Terrence Ford, create delicious dishes free from sugar, gluten, dairy, preservatives, colourants and additives. Whatever you may be going through, and however overwhelming it may seem, remember to be gentle with yourself, allow yourself to step back and take a breath, and give yourself the time that you need to make meaningful and enduring change. It will always be worth it. For more information, visit www.santeretreat.co.za.
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G E TAWAY
Healing Hearts in Magical Lands
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e’re all doing our best to navigate the obstacle course that is life. It’s all too easy to get wrapped up in the stresses, setbacks and sadness that can rob us of our enthusiasm for life. Brett Shuttleworth is on a mission to uplift, inspire and lead people out of hopelessness into happiness with his heartfelt teachings and bucket-list international retreats. Who is Brett Shuttleworth? Brett Shuttleworth knows the feelings of emptiness and depression all too well. His journey appeared promising at its outset - scouted to play professional rugby in the United States, he was set to become one of the greats in the rugby hall of fame. That is, until he broke his arm in an accident that ended his rugby career.
S M I L I N G S O U L R E T R E AT S Brett, together with his passionate team, has put together three incredible retreat programmes that work to bring people new experiences and revelations. The adventures are based on his 7 Sacred Miracles – fundamental principles that he believes form the basis of a happy and fulfilling life. The Smiling Soul team has chosen three spectacular locations to host their programmes – South Africa, Bali and India – all of which hold a special place in Brett’s heart and provide the perfect environment to reset mind, body and soul.
The once promising young sportsman found himself in an emotional crisis, and ended up homeless on the streets of New York. After a gruelling year of hardship and listless wandering, his luck appeared to turn again thanks to a modelling contract with Calvin Klein. This unexpected and seemingly glamorous career saw him reaching new heights as he moved to Hollywood and went on to appear in several blockbusters. From the outside, this seems like a glowing tale of rags to riches. But Brett found himself in the same position as thousands of ‘successful’ celebrities around the globe – despite his fame and wealth, he was still unhappy and empty. In a period of reflection and introspection, he was reminded of the joy and fulfillment he found from helping those around them. This epiphany lit a fire within him, and he set out to turn his talent for inspiration and upliftment into a livelihood. He embarked on a journey that took him all over the world and ended up in India, where he sought out gurus and other spiritual leaders who shared their insights into leading a happy and fulfilling life. Brett found that his purpose was to reach out to those who may be feeling as lost and empty as he had been, and share with them the lessons he had learned from his extraordinary journey. And so, Smiling Soul Retreats was born.
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T H E I N D I A R E T R E AT The crown jewel of Smiling Soul is the India retreat. Brett found India – or ‘Incredible India’ as he calls it – to be a hub of wisdom and guidance which helped him to find his purpose and reset his life. For years, travellers have ventured to India to experience its world-renowned yoga and spiritual offerings, and Smiling Soul allows you to undertake this beautiful journey under the facilitation and guidance of Brett and his team. Over 10 days, you will be led through a programme that balances cultural experiences with moments of personal reflection. You will travel to New Delhi, Agra, Rishikesh, Kunjapuri and Goa, allowing you to immerse yourself in each destination’s unique culture and gain a manifold awakening. The journey includes everything from participating in traditional spiritual ceremonies and visiting world-renowned landmarks like the Taj Mahal to exploring the rich culture of the area and whitewater rafting down the Ganges! Best of all, you will have daily guidance sessions with Brett, in which you will work together to understand, internalise and implement his 7 Scared Miracles.
U P CO M I N G I N D I A R E T R E AT DAT E S 4 – 13 November 2020 26 February – 7 March 2021 19 – 28 March 2021 29 October – 7 November 2021
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T H E B A L I R E T R E AT If you’re looking for an extra kick of adventure, the 11-day Bali retreat is a great way to get your dose of Smiling Soul while you explore a breathtaking destination. The experience kicks off in Ubud with an official welcome, where you will meet Brett and your fellow soul searchers. What follows is 11 days of exploration and discovery as you cycle through rice fields, meet a renowned Balinese healer, make your way through the world-famous markets of Bali, swim through rock pools and waterfalls, paddle through a magnificent lake surrounded by towering volcanoes, lounge on crystalline beaches, snorkel through waves of colourful fish and coral, and end off with a Hojo martial arts session before partying the night away.
U P CO M I N G B A L I R E T R E AT DAT E S 14 – 24 May 2020 17 – 27 September 2020 8 – 18 October 2020 15 – 25 April 2021 6 – 16 May 2021 9 – 19 September 2021 30 September – 10 October 2021
T H E S O U T H A F R I C A R E T R E AT We all know that South Africa is enriched with a magic that stems from its gorgeous landscapes, majestic wildlife, and melting pot of culture, people and experiences. Smiling Soul recognises the life-changing power of the African soil, and has put together a three-day retreat that will immerse you in a programme that includes game drives, spa treatments, helicopter rides, fire ceremonies, marimba performances and a martial arts session led by Brett. This whirlwind journey may seem intimidating, but the surest way to enact change is to challenge your mind and body, and let go of inhibitions to truly discover your strength. What makes this a truly special experience is the energy brought by the vibrant programme organisers and activity leaders. It may be just the spark you need to re-light your inner fire.
U P CO M I N G S O U T H A F R I C A R E T R E AT DAT E S 29 - 31 January 2021
Whichever retreat you choose, you’re sure to arrive back home with a new perspective on life, success, travel, adventure and yourself.
For more information and to book your space at an upcoming retreat, visit www.smilingsoulcreations.com or reach out to Brett via his Facebook page at www.facebook.com/ SmilingSoulCreations.
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R E CO M M E N D E D R E A D I N G
ON OUR B O OKSHELF
ATTAC HED Amir Levine & Rachel Heller | Pan Macmillan Healthy and happy relationships are essential to our wellbeing, but they can be difficult to navigate. Attached breaks down the science of attachment theory, one of the critical aspects of relationship science, to help you understand how you interact with the people around you. This essential book uses psychology, case studies and quizzes to unpack the three distinct types of attachment, helping you identify which category you and your significant other fall into, and allowing you to take control of your relationships and yourself.
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T H E C R EAT IV E WR IT IN G CO U R SEB O O K Julia Bell & Paul Magrs | Macmillan Creative writing professors Julia Bell and Paul Magrs have gathered advice, tips and tricks from over 40 different authors to help you write like a professional. Practical exercises and invaluable snippets of insider knowledge are divided into three essential stages of writing â€“ gathering, shaping and finishing â€“ to guide you through the process of collecting notes and research, compiling your work, and getting it out into the world. Whether you are just starting out or simply want to refine your skills, this is the perfect book for any aspiring writer.
UNDER THE OLIV E T R EE Dyan Belonje | Quickfox Publishing Dyan Belonje is an integrative healer and counsellor with a wealth of knowledge about the human body and, perhaps more importantly, the human soul. With beautiful and charming prose, Under the Olive Tree brings together science and spirituality to explore the soul’s journey through life, with all the ups and downs that it presents. Having experienced neglect, trauma, failed relationships and a near death experience, Belonje provides essential advice and wisdom to guide you through whatever obstacles you may face.
TH E B ODY: A GUIDE FOR O CC UPAN T S Bill Bryson | Doubleday World-renowned author Bill Bryson has done it again with his new masterpiece, which unpacks the mystery of the human body in a fun and approachable way. The Body breaks down everything we need to know, from how we can increase our life expectancy to the unidentified bacteria found in our belly buttons. Bryson consulted hundreds of scientific articles, biologists and physicians to piece together this essential ‘owner’s manual’, which is packed with astonishing facts and personal anecdotes.
TH E 12 STEP M IND-B ODY-FO OD R ESET Jessica Sepel | Macmillan In today’s world of fad diets, widespread body insecurity and societal pressure, Jessica Sepel’s The 12 Step MindBody-Food Reset is a welcome respite. Practical advice is married with moving personal anecdotes about Sepel’s journey with her body and eating habits. What emerges is an authentic and raw reflection on the emotional aspects of eating and the unhealthy relationship that so many of us have with food. Her hard-won wisdom is punctuated with healthy and nutritious recipes, offering a host of tools to transform your relationship with your diet, body and self.
MO R E Matt Preston | Pan Macmillan Australia More stands apart from the plethora of plant-based recipe books that are on the market today with its focus on taste, the pleasures of cooking, and its ‘no sacrifice’ approach to a healthy and environmentally conscious diet. Preston presents the perfect guide for those of us who want to decrease our carbon footprint and introduce more fruit and veggies into our diet, while still enjoying flavourful and substantial meals. He even provides a ‘meat appendix’ with tips and tricks for how best to cook different types of meat, and how to go about pairing them with his recipes. Perfect for anyone working on decreasing meat consumption, but not yet ready to say goodbye to steak!
TALK LIK E T ED: T H E 9 P U B LIC-SP EAK I N G SEC R ET S O F T H E WO R LD’ S TO P MIN D S Carmine Gallo | Macmillan For many, public-speaking is an intimidating yet unavoidable part of life. Thankfully, public-speaking coach and renowned author Carmine Gallo has come to the rescue with this helpful and entertaining book, which explores the modus operandi of the best speakers in the world. Gallo has interviewed the most successful TED Talk presenters, as well as experts in communications, psychology and neuroscience to discover the nine key things that make for a top-notch presentation. He argues that ‘ideas are the currency of the 21st century’, and Talk Like Ted gives you all the tools you need to become a first-rate salesman!
SHOP THE BOOKS AT S E L E C T E D B O O K STO R E S O R O N L I N E
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Live Your Best Life! Join Sharni Quinn to radically redesign the 5 major areas of your life: • Lifestyle Habits • Health • Work • Relationships • Abundance
Discover the ‘5 Step Path to Living Yinly’ through... • 5 Week Online Yoga Course • 10 Week Online Life Transformation Program • International Retreats Receive a discount with this special discount code: WM042020
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