Wellness Magazine April - June 2021

APRIL - JUNE 2021

FOOD / HEALTH / BEAUTY / FAMILY / WISDOM

WIN

IN E XCLUS I V E G I V E AWAY S

RECIPES FROM OUR KITCHEN

WORKOUTS FROM A BODYBUILDER

I N S P I R AT I O N FROM OUR HEROES

GET UP TO R400 OFF IN STORE VOUCHERS! R10 (incl. VAT) for Live Life Well Rewards card holders Free with purchases of R1000 or more

CONNECTING YOU TO NATURE

NEW

Now launching at Wellness Warehouse ALOE VERA AT ITS ORGANIC BEST 10 NATURAL SKINCARE PRODUCTS CERTIFIED COSMOS ECOCERT

E D I T O R ’S N OT E It’s been a year since the night I had to rewrite this note for our April 2020 edition after the announcement of COVID-19 as a national disaster.

A year in which we’ve had to endure and heal, even when we had not yet found a new form of hope. A year in which many of us no longer wanted to make a home in this world, or were perhaps even led to believe that we never deserved that home in the first place. A psychological winter, in which we felt immobilised, abstracted, and frozen in time.

A collective despair took us in when we had nowhere else to go.

And while it can still feel contrived at times to write about living life well in the face of the seemingly endless uncertainty that continues to face us, I do believe that it is time for us to shift focus from this protracted period of despair to a necessary season of repair.

Despair turns to depression when we hold onto it and make an identity around its disappointments – when we convince ourselves that the seasons have stopped, and that they will never turn again.

The antidote to despair is not to try to cheer ourselves up with happy abstracts, but to pay careful attention to the body and breath, independent of the thoughts and stories that trap us in our fearful minds.

The body, left to itself, will breathe into a sense of the changing rhythms of time, as it has always done. Our ears will hear the first birdsong of a new morning, and our faces will feel the gentle breeze as even the greyest of clouds moves along.

Our hearts will continue to beat, and while our minds may feel caught in a fierce world mediated by uncertainty and loss, our bodies will not see despair as a prison that surrounds us. Rather, they will feel it for what it really is - a waveform that ebbs and flows through us, reminding us that a season will always move – however slowly.

Lara

CONTENTS

APRIL – JUNE 2021

Regulars

6 EDITOR’S CHOICE Our editor reviews her must-have products for the season.

8 SNAP, CHAT & WIN We share some of your Wellness moments, and reward our latest favourite.

10 FROM OUR CEO Simon Alston shares what’s sprouting at Wellness.

12 STORE DIRECTORY Find your nearest Wellness Warehouse and enjoy living life well with us.

42 WIN WITH WELLNESS From natural beauty solutions to earth-friendly dental care and gut health supplements, we’ve got a great lineup of giveaways in this edition.

43 READER-EXCLUSIVE DISCOUNTS We’re rewarding you with reader-only discounts on some of our top health, food, beauty, and home products.

78 ON OUR BOOKSHELF Learn something new, start a writing practice, entertain the kiddies, and be inspired with our current favourite reads.

14

Profile

14 LIVING LIFE WELL WITH CAMILLA WOLFSON We talk to rising Netflix star and intersectional environmentalist Camilla Wolfson about work, play and living life well.

80 A WELLNESS FAMILY SUCCESS STORY Sifundo Elliot Peter chats to us about his journey from an employee in the Wellness Warehouse deliveries division to the owner of his own business.

Food

16 THAI CHICKEN & EDAMAME BEAN CURRY A meal that’s good for your body and the planet!

18 FIGS WITH HONEY, BUTTER, ALMONDS & COCONUT A gut-loving dish with a South African twist 19 CHAI SPICED GRANOLA One of our favourite new recipes from The Wellness Kitchen

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20 RATATOUILLE One of our favourite recipes from the late, great Dorah Sitole

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Health

54

Family

24 GUT HEALTH AND YOUR WEIGHT We explore the role of digestive health in sustainable weight loss

58 HAVING A BABY IN A PANDEMIC The WELLMammas share the unexpected joys of giving birth in the time of COVID-19

26 SIMPLE SOLUTIONS A Wellness Consultant’s tips for health and happiness

60 BELLY BREATHING FOR CONSCIOUS KIDS A children’s yoga teacher shares her favourite calming technique for the little ones.

28 THE NATURAL SLEEP SOLUTION Make the time and effort to give your body the rest it deserves, and say hello to a new dawn of wellbeing.

30 KNOWLEDGE IS POWER Protect yourself against one of the most common lifestyle diseases faced by South Africans today 34 GETTING NOSY ABOUT THE BREATH How nasal breathing can transform your health

Wisdom

62 OVERCOMING THE FEAR OF CHANGE The fears that stop you are also what could lead you to persist, says motivational speaker Cyrus Rogers.

64 HUSTLE & FLOW A guide to wellness in work and life

38 WHAT THE DOCTOR ORDERED Dr Michael Greger’s at-home health helpers

66 DEFINING INNOVATION Learn how to effectively harness creativity to propel your ventures to long-term success.

Fitness

68 GETTING IT DONE Practical tips for performing at your best when life puts you to the test

48 HOME WORKOUT TIPS FROM A BODYBUILDER PCA Bodybuilding champion & fitness coach Zinhle ‘Zee’ Masango shares her home fitness regime.

Beauty

50 DIY SEASONAL SKINCARE Tried-and-tested home beauty formulas that will see you beaming with summer’s radiance all year long

Eco Home

54 BRING THE EARTH TO YOUR HEARTH Bring the outdoors indoors with these simple ideas to turn any living space into a natural sanctuary

70 RESILIENCE READS Our favourite books for bouncing back.

Abundance

72 SO YOU WANT TO START A SMALL BUSINESS IN SOUTH AFRICA? Must-know advice from the experts 74 ESCAPING THE DEBT TRAP A financial expert and entrepreneur explains how to stop debt in its tracks and take care of your financial wellbeing.

Travel

76 BUCKET LIST AFRICAN ADVENTURES Unmissable experiences on your doorstep W W W. W E L L N E S S W A R E H O U S E . C O M // 5

EDITOR’S CHOICE P O T E N T P L A N T- P O W E R E D P R OT E CT I O N

Protecting and supporting my immune system remains one of my top health priorities. However, I have often wondered whether I am choosing the right products for my body and covering all my bases…

Until now. Metagenics’ new Immune Active supplements harness quercetin (a flavanol found in many fruits, veggies, seeds and grains), N-acetylcysteine (NAC), zinc, vitamin C and decaffeinated green tea extract (plus a few other bonus ingredients) to provide comprehensive immune support that’s backed by extensive research. Knowing that I am providing my body with powerful plant-based compounds that reinforce my immune response and protect my cells from free radical damage means that I can now rest easy, confident that I am doing everything I can to keep myself safe and sprightly!

BEST IN THE BEES-NESS

I just adore Simply Bee for their earth-loving, locally produced products and their commitment to doing their part for bee conversation. While selecting a favourite product feels somewhat like choosing a favourite child, I cannot deny that their decadent Body Butter is a strong contender for the gold medal. Firstly, it smells absolutely divine thanks to a combination of heavenly essential oils, including rose geranium, ylang-ylang, neroli, lemongrass and lavender. These work in combination with nourishing shea butter, beeswax and propolis to create a silky formula that melts into the skin and leaves me feeling pampered and ready to tackle the buzziness of life.

COMING UP ROSES

Nothing makes me feel quite so perky and pampered as treating myself to an indulgent all-natural at-home facial, and Celluvac’s range of rose quartz accessories has taken my spa game to a whole new level. Facial massagers offer a range of benefits for the skin, including boosting collagen production, easing muscle tension, promoting lymphatic drainage and increasing the absorption of facial products. Their gorgeous rose quartz roller glides over the skin beautifully, and offers powerful calming effects, especially when refrigerated briefly before use. Equally wonderful are Celluvac’s two distinct Gua Sha stones – tools that have been used in traditional Eastern skincare treatments for centuries to increase circulation and banish wrinkles. Pair them with a restorative facial serum for maximum benefits, and prepare to sparkle.

SHOP THE PRODUCTS IN STORE, OR SCAN THE QR CODE TO BUY THEM ONLINE

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CONTOURED AND CONFIDENT

The past year or so has not been an easy ride for any of us, and we all know the harmful effects that stress can have on our skin... Luckily, Environ’s new Body EssentiA® Tri-Complex Contouring Cream is here to save the day! Through harnessing a synergistic combination of ingredients that includes vitamins, minerals and antioxidants, this luxurious lotion promises myriad benefits, such as protecting skin cells, fighting fat storage and boosting the body’s fat-burning processes.

I’ve recently started using it in conjunction with their Body EssentiA® Derma-Lac® Lotion and A, C and E Oil, and my skin is already feeling silky soft and smooth.

FLOWER POWER

Pelargoniums – also known as geraniums – add bursts of colour to millions of gardens across South Africa, but many have no idea that this delicate flora offers powerful properties that may help to fight respiratory infections and boost overall immunity. Phyto-Force’s Pelargonium tincture harnesses the health-helping qualities of organically grown pelargonium root to provide your system with the support it needs to stay happy and healthy in these times of increased risk. With just a few drops per day, the potent herbal formula can strengthen the immune response and clear airways to aid in the prevention and treatment of both chronic and acute forms of bronchitis, pneumonia and chest infection. Prepare to breathe easy and blossom as nature intended!

AGE WITH GRACE

While I may not be at the menopause stage just yet, I’m very happy to know that Anara has my back when the time comes. Their comprehensive range created by women, for women leverages the restorative properties of wild-grown Cape Aloe to provide support for a variety of menopausal symptoms including hair loss, sleeplessness, dry skin, night sweats and hot flushes. My favourite product is their Personal Lubricant, which can be used by women of all ages as an intimate moisturiser and sexual lubricant. Best of all, the formula contains a specialised blend of probiotics that can help to prevent urinary tract infections for carefree comfort and confidence.

THE ESSENCE OF WELLNESS

Anyone who has visited my home knows that one of my favourite not-soguilty pleasures is functional aromatherapy, which allows me to tap into the scents of nature to give my body and mind what they need at any given moment. You can only imagine my delight when Wellness launched a range of own-brand organic essential oils. As is par for the course with any Wellness product, these indulgent oils are 100% natural, cruelty-free and sustainably sourced, so I can enjoy their benefits while keeping my home free from any harmful compounds. I love creating my own custom blends to achieve just the right atmosphere, with some of my favourite combinations being Rose Geranium and Lavender (for calm) and Sweet Orange and Peppermint (for focus) – the perfect pairing for a hustling magazine editor!

G I V E A W AY

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 @SHINNAI.V! We hope you enjoy stocking up on more healthy goodies with your R500 Wellness voucher…

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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OF BEC TH OM ES EP OL AR UT T IO N

Become a certified

Health Coach According to the latest information shared by the South African Minister of Health, diabetes, obesity and hypertension are the three main comorbidity conditions suffered by those who have died of COVID-19 Our 9 – 12 month training will teach you everything you need to know to become a highly skilled Certified Health Coach and build a thriving practice that helps those suffering from these and other health challenges Does the idea of helping others to radically improve their lifestyles excite and inspire you? Are you keen to learn a Person-Centred Nutrition approach that is tried and tested and promotes optimum health and wellness? Would you like to be one of the first South African trained Health Coaches with professional membership to COMENSA and HCA? We feel more than ever South Africans are going to need Health Coaches to support people with their health and wellness.

HELEN JOUBERT Health Coaches Academy Class of 2017

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 I’ve gained have really helped on a personal level, with friends, family, kids. This course equips you

ANITA KAUMPEK TAM

ILSE PIENAAR OXT THERAPY

The level of commitment and support from the tutors at The Health Coaches Academy has been amazing.

The knowledge gained, the experience, the high level of professional tutoring is worth more than the cost of the course.

The course with The Health Coaches Academy is a wonderful adventurous journey! Being able to work with the latest research under the umbrella of tested coaching skills have been lifechanging for me.

Health Coaches Academy

Please visit our website to download our prospectus and book a call to find out if a career in health coaching is right for you.

www.healthcoachesacademy.co.za

with everything you need, practical tools, support, knowledge, inspiration and motivation; and you’ll meet a great bunch of like-minded people in the process.

HEALTH COACHING COURSE Duration: 9 - 12 months Study mode: Online plus 3-day live event Membership: COMENSA and Health Coaches Association

Course Content: Health Transformation Coaching, Person Centred Nutrition, Winning Client Formula, Business Launch Plan, 3 Day Online Training and Done For You marketing content.

HEALTH COACHES ASSOCIATION

FROM OUR CEO

A Message FROM OUR CEO

I

n a world that is becoming increasingly polarised and in which social division has been normalised as a political tool, it is no wonder that society’s confidence in politicians – of all persuasions – is so low. The abundance of misinformation used to promote narrow self-interests compounds the sense that shared purpose and values are in short supply. In this environment, the role that corporates can play in addressing the shortcomings of the state has never been greater. How and what we consume has assumed more significance than ever.

We have the choice to give or withhold our support for those brands that try to make a difference – those that have a clear purpose and values to which they are held accountable, and that take their role as agents for positive change seriously. This is what it means to be a conscious consumer today, holding both ourselves and the brands with which we align to account so that we can rise above the political posturing and actively get on with creating a better world. I only need to talk to my colleagues and our customers to know that this is a greater desire than narrow self-interest.

We are always looking for ways to push boundaries and raise the standards in our industry, so I’m really excited about the opening of our latest store at La Lucia Mall, Umhlanga, in March this year.

This is our flagship store in KwaZulu-Natal, and represents a radical new in-store experience for the health industry. I hope that we have exceeded your expectations, and that you will enjoy discovering even more ways to live a healthier, happier, and more environmentally-sustainable lifestyle. You can expect to see elements of this new store design and experience across all our outlets over time. We would love to hear your thoughts on this, as well as on ways that we can further improve.

We are in the process of expanding our capacity to fulfil online orders, as well as extending our click-and-collect service to all stores, amongst other improvements. Thank you for your patience and loyal support as we adapt our business to the evolving needs of our customers.

I hope that the months ahead will bring you good health and happiness, especially as we work together to overcome COVID-19 and rebuild our society.

Yours in wellness,

Simon Alston 10 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

CONTRIBUTORS

Publisher: Dr. Sean Gomes

Dora Sitole Chef, Author & Food Editor

Debbie Ellis Owner of Debbie Ellis Makeup Artistry

Mpho Tshukudu Registered Dietitian & Co-Author of Eat Ting

Zintle Nocuze Wellness Consultant, Wellness Warehouse Clearwater Mall

Otegha Uwagba Writer, Speaker & Consultant

Karl Gostner Executive & Business Coach

Zinhle Masango SA Bodybuilding Champ & Fitness Coach

Cyrus Rogers Author, TV Producer & Motivational Speaker

Jeanne Welsh Owner of Yoga for Kids Bali

Mushambi Mutuma Author, Speaker & CEO at Altivex

Montaque Swanepoel Chartered Accountant & Founder of CFO360

Imogen Arton Holistic Life Coach

Moroka Modiba Author & Managing Director at Fatima Capital

Mark Bland Owner of Satori Africa

Editor: Lara Potgieter lara@wellnesswarehouse.com

Designer: Inge Smit inge@ivdesign.co.za

Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com

Mpho Masenya Writer, Communicator & Advocate for Basic Nutrition Education & Awareness

Print & Production Consultant: Lorraine Lines 082 886 2424

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.

Printed by

A division of Novus Holdings

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 W A R E H O U S E . C O M // 11

S T O R E L O C AT O R

OUR STORES

NOORDWYK

DAINFERN

Kyalami Corner Dainfern Square

MIDRAND

GAU TE N G

FOURWAYS Riverside Shopping Centre Nicolway Bryanston

NORTHRIDING

JOHANNESBURG

BRYANSTON

Benmore Centre | 011 883 3453 Clearwater Mall | 011 475 1914 Dainfern Square | 010 495 7459 Honeydew Village I 010 494 9028 Kyalami Corner | 011 468 1047 Morningside | 011 784 1444 Nicolway Bryanston | 010 495 8741 Parktown Quarter | 011 327 6416 Riverside Shopping Centre | 011 463 2350 Thrupps Illovo Centre | 011 268 6403 Village View | 011 450 0000 Verdi Shopping Centre I 010 494 9027

Morningside

Honeydew Village

Benmore Centre

SILVERTON

SANDTON

Clearwater Mall

ROODEPOORT

MEYERSPARK

Thrupps Illovo Centre

Verdi Shopping Centre RANDBURG

PRETORIA Parktown Quarter

SUNNYSIDE DIE WILGERS

PARKTOWN

The Grove Mall

LYNNWOOD GLEN

Village View

PRIMROSE

LYNNWOOD RIDGE

LYNNWOOD

BROOKLYN

GROENKLOOF

Brooklyn Mall

MENLYN

WATERKLOOF

JOHANNESBURG

WAPADRAND Central Square Menlyn

WATERKLOOF RIDGE

WATERKLOOF GLEN CONSTANTIA PARK

SOWETO Castle Gate Lifestyle Centre ERASMUSKLOOF

PRETORIA & CENTURION

WOODLANDS

LYTTELTON

JOHANNESBURG SOUTH

Woodlands Boulevard

Brooklyn Mall | 012 460 9159 Castle Gate Lifestyle Centre I 012 492 9958 The Grove Mall | 012 807 5445 Central Square Menlyn Maine | 012 348 4444 Southdowns Centre | 010 109 6431 Woodlands Boulevard | 012 997 3022

DIE HOEWES

DUNDEE

IRENE FARM VILLAGES

ULUNDI

CENTURION

ZWARTKOP

LADYSMITH

POMEROY

Southdowns Centre

NKANDLA ROOIHUISKRAAL

W E STE R N C APE

TUGELA FERRY

ESHOWE

Canal Walk | 021 180 2605 Cape Quarter | 021 425 7007 Cavendish Square | 021 673 7200 Constantia Emporium | 021 795 1386 The Village Square | 021 492 7821 Gardens | 021 465 8787 Glengarry Shopping Centre | 021 981 2099 Helderberg Centre | 021 851 1949 Howard Centre | 021 532 1186

Lifestyle on Kloof (& Caf ) | 021 487 5420 The Paddocks | 021 551 6335 The Point Mall | 021 434 0460 Palmyra Junction | 021 671 2363 Plattekloof Village | 021 558 7106 Steenberg Village | 021 702 0013 Piazza St Johns | 021 433 0971 Table Bay Mall | 021 276 2252 Waterfront | 021 421 2020

ESTCOURT GREYTOWN

MOOI RIVIER

DOLPHIN COAST HOWICK Ballito Junction

PIETERMARITZBURG

UMHLANGA La Lucia Mall

BULWER PINETOWN

DURBAN

Table Bay Mall

BIG BAY DURBANVILLE

BLOUBERGSTRAND TABLE VIEW

The Village Square

The Paddocks Plattekloof Village

CENTURY CITY Canal Walk

Waterfront Piazza St Johns

KWAZULU- N ATAL

Glengarry Shopping Centre

MILNERTON

BRACKENFELL BELLVILLE

Ballito Junction | 032 586 2363 La Lucia Mall | 021 003 3552

GOODWOOD

Cape Quarter

The Point

KUILS RIVER Lifestyle on Kloof

Gardens Centre

Howard Centre

CAPE TOWN

MATROOSFONTEIN Palmyra Junction

Cavendish Square

HOUT BAY

COMING SOON

PHILIPPI Constantia Emporium

CONSTANTIA

KHAYELITSHA MITCHELLS PLAIN

Steenberg Village

MUIZENBERG

MACASSAR

SOMERSET WEST

*Somerset Mall (Opening on 1 May)

Helderberg Centre

O N LIN E STO R E www.wellnesswarehouse.com FISH HOEK

STRAND

KOMMETJIE GORDEN’S BAY

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PLANT THE SEEDS OF CHANGE WITH

Wellness

With Earth Day on 22 April, we want to plant the seeds of change and work towards treating our earth with the respect it deserves. By making sustainable choices, we can meet our current needs without compromising the ability for future generations to meet theirs. This involves a series of choices that create a lifestyle aimed at lowering our overall environmental impact in a variety of ways. Luckily, we have Wellness products across all departments that will help make mindful, earth-friendly, and sustainable choices as easy as possible.

SUSTAINABLE & EARTHFRIENDLY BODYCARE We understand the frustration of trying to find a natural hair care solution that effectively cleans and hydrates without leaving your hair feeling greasy. Luckily, the Wellness Shampoo and Conditioner Bars provide all the goodness your hair needs, PLUS they’re gentle on the environment. Our Shampoo and Conditioner bars are made without water, using sustainably sourced ingredients and recyclable and biodegradable packaging. Trust us - once you’ve given the bars a try, there’s no looking back (unless it’s to admire your luscious locks)!

ORGANIC & NON-GMO FOODS When we think about the environment, we also need to think about the foods that we are consuming and how they have been grown. Organic farming is widely considered a more sustainable solution for food production thanks to its use of human-safe pesticides and a wider variety of plants. This results in better biodiversity and soil quality, and a reduction in pollution

from fertiliser or pesticide run-off.

Plus, if a product is classified as organic, that means it is also nonGMO, i.e. the genetic makeup has not been scientifically altered in any way. We refuse to stock any GMO products and offer a wide variety of organic products including oats, rice, chickpeas, lentils, coconut milk, and more!

WASTE-FREE LIVING Our eco home cleaning range ticks all the earth-friendly boxes, whilst still maintaining the efficacy of conventional cleaning products.

There is often a stigma attached to ‘natural cleaning products’ and the fact that they may not be as effective as their chemical counterparts, but this could not be more untrue. Our entire range is highly effective in cutting through dirt and bacteria while being a gentle option for your home and the planet. All the products are made using sustainable manufacturing practices and naturally-derived, safe, non-toxic and biodegradable ingredients that don’t negatively impact the environment or your family’s health.

PLANT-POWERED SUPPLEMENTATION For centuries, humans have drawn on mother nature for her healing properties. Wellness supplements offer a range of plant and herbal healing remedies that draw on the power of nature, using ingredients derived from roots, oils, seeds, flowers, and berries in our teas, tinctures, tablets and capsules.

These products have several different uses, and should always be used under the guidance of a healthcare practitioner.

Yours in wellness, THE

WELLGIRLS

Jackie Foot (Product Technologist) & Shannon Meiheizen (Wellness Brand Ambassador)

SHOP IN STORE & ONLINE www.wellnesswarehouse.com

PROFILE

Living Life Well

with C A M I L L A W O L F S O N We talk to rising Netflix star and intersectional environmentalist Camilla Wolfson about work, play and living life well.

ON WORK AND PLAY You gave a stunning performance as Mia in The Kissing Booth 2 – what can fans expect from her in the next instalment of the series?

Definitely more of her sassy meddling... but also a more compassionate, forgiving side as she comes into maturity after high school and makes peace with her demons.

How do you take care of your wellbeing during filming?

I put a lot of effort into making time to move my body and eat well, even if that means getting up early to meal prep or stretch. My personal health definitely affects my work life, and I never want to compromise on doing my best because I “don’t have time”. Of course, taking a bit of a backseat from being uberhealthy can be healthy too, and I pride myself on being in tune with my body and what it needs, even if that means doing nothing and taking time to just breathe.

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Do you find that your work supports your wellbeing?

Most definitely. Acting can be a very physically and mentally demanding experience, and you have to be on top of your health to give it your all whether it’s the first hour of your day, or the sixteenth.

It is our understanding that you have previously undertaken two degrees in French, film and drama – what made you decide to pursue acting as your full-time vocation?

It was something that I tried to escape, but couldn’t quite get away from. I studied a few things in the hope of better understanding the path I wanted to take in life, but nothing brought me more joy and satisfaction than acting. I eventually saw it as unfair to myself to pursue any other career path.

In addition to acting, you also publish some beautiful poetry on your @millywolfpoetry Instagram account.

How did that come about?

It came as a form of escapism during a dark chapter in my life. For a long time, I just wrote down my feelings in my diary or on my laptop, and then eventually decided to give them structure. The big

leap of faith was publishing my work on a public platform, which is terrifying... but so rewarding if people resonate with your mindset!

You have described poetry as “another form of acting” – do you think that these two aspects of your creative life will ever merge?

I sincerely hope so. I’d love to be able to write for the screen – film can be as poetic as any literary art form.

Furthermore, my dream role is Sylvia Plath – a demanding performance that would exercise both my writing and acting skills.

What has it been like to work in an industry so drastically affected by the pandemic?

Scary. I don’t necessarily think that my industry has been more drastically affected than many others, it’s just a bit more apparent because all our favourite shows were put on hold or cancelled. I’m happy to have the opportunity to resume something resembling a work schedule, and very excited to see all the cinematic stories of our pandemic experience that are sure to emerge. That’s the beauty in all art – the scary, sad, traumatic

and terrifying can produce the most amazing body of work, which so often brings with it acceptance and closure.

Have you found it challenging to balance your professional and personal life?

Yes and no. My friends in the industry understand if they don’t see me for long periods of time, because they know that my work hours can be all over the place. It can be difficult for non-industry friends and family to understand that sometimes, and it has put strain on certain relationships...but that’s the risk you take when pursuing your passion.

ON LIVING LIFE WELL You have described yourself as an intersectional environmentalist – could you elaborate on exactly what this means to you?

For me, it is advocating for the need to combat the environmental destruction happening daily, whilst recognising how this ties in with other social issues such as racism, the ostracism of BIPOC communities, feminism, etc.

Environmentalism is not an isolated issue.

You have explained that you grew up in a very environmentally conscious household – what did this entail?

Environmental efforts that many may see as inconvenient or tedious were completely normalised and habitualised for me. As kids, we ate organic and supported our local farmers. We had very shallow baths (which I’ve come to learn is not ‘normal’, and I still get teased about it). We recycled and reused our grey water, used exclusively eco-friendly cleaning products, shopped at thrift stores, repurposed worn-out clothing into cleaning cloths, only planted indigenous trees and flowers, avoided plastic (especially nonrecyclables), and recycled religiously, being sure to correctly wash and separate everything.

Have you found that writing poetry has enhanced your personal wellbeing?

Absolutely. It allows me to understand and come to terms with what I’m feeling. Sometimes you’re unable to adequately express your emotions to

yourself or others - poetry allows me to sit with my feelings, unpack them, and move on. In one instance, I had a fight with a loved one and they weren’t hearing me out, so I wrote them a poem and they immediately understood where I was coming from.

What are some of your favourite Wellness Warehouse products, and which is your go-to Wellness branch?

My go-to branch is definitely the Kloof Street store – it just has everything I’m looking for! I have a lot of favourites, but if I had to choose, it would be all the coconut products! Coconut oil, coconut milk, coconut cream, coconut flours – I’m a huge coconut fan. I use them religiously in my cooking and baking, and I also make my own home and body products from the raw materials.

What is your favourite area of South Africa to explore?

Definitely the Drakensberg. Apart from being one of the most – if not the most – beautiful parts of the country, it’s a very nostalgic area for me, as I grew up close by and spent many a holiday there.

How have you been taking care of your holistic health throughout the pandemic?

By forgiving myself. I found it very difficult to stick to my usual health routine, and at the beginning I was very hard on myself...but I made such a breakthrough when I decided to forgive myself for “messing up”. And I don’t look at it as messing up anymore.

Yes, I ate too much and didn’t exercise correctly, but I spent a lot of my time fixing my relationship with myself – and, at the end of the day, that’s the most important aspect of health.

We hear that you are a veritable bookworm – do you have any recommended reads for people looking to live life well?

I know a lot of people find immense value in self-help books – I get that value from a good novel. Becoming so immersed in a story and aligning yourself with a protagonist really helps you to learn more about yourself.

It’s indirect self-upliftment, and I’ve experienced personal growth after each

and every book. If you’re reading, you’re living life well – it doesn’t really matter what form that takes.

Do you have a set exercise routine, or any particular type of exercise that you practise regularly?

The only regular exercise I do is swimming. I dabble in other forms, but my heart belongs to the water. It provides a mental clarity that I can’t get from other exercise. Plus, it’s great cardio, and works every single muscle and joint in your body without any jarring movements Do you partake in any holistic practices such as meditation or mindfulness?

Meditation and mindfulness are a regular part of my routine. Whenever I’ve gone a few days or weeks without it, I really notice the difference in my mood and attitude. I’ve also found that giving myself those 15 to 30 minutes in the morning makes me more available to other people. I can be there for my loved ones better because I’ve already taken care of me for the day.

What is your favourite healthy snack?

I’m not much of a snacker, but if and when I do need a nibble, I go for some healthy biscuits, a protein bar, some carrots or my favourite organic biltong.

If you could travel back one year, what would you tell your past self?

I would say nothing, nothing at all. I am where I am now precisely because of my journey through failure and selfdiscovery.

ON THE FUTURE What are your plans and hopes for 2021?

I’m trying not to set goals this year because everything is so uncertain and I just learnt the art of self-forgiveness. But I guess my short-term goal is to continue learning and working hard on the things that are in my control.

W W W. W E L L N E S S W A R E H O U S E . C O M // 15

FOOD

THAI CHICKEN & EDAMAME BEAN CURRY METHOD

Serves: 6

INGREDIENTS *1 TBSP groundnut or vegetable oil *4 banana shallots, peeled and sliced *2 garlic cloves, peeled and sliced *2 level TBSP Thai green curry paste *425 ml chicken stock *2 x 400 ml tins full-fat coconut milk *6 lime leaves *4 medium-hot red chillies *500 g cooked free-range chicken or turkey

(white and dark meat), cut into 2 – 3 cm dice

*200 g frozen soya (edamame) beans *3 TBSP fish sauce *1 rounded TBSP caster sugar *20 g fresh basil leaves *20 g fresh coriander leaves, plus extra chopped to serve

Vegan Swap

Replace the chicken with thin strips of firm tofu, the edamame beans with peas (to maintain a balanced meal, as both tofu and edamame are soya), the chicken stock with vegetable stock, and the fish sauce with light soy sauce.

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1. Heat the oil in a large flameproof casserole dish or saucepan over a medium-low heat and fry the shallots and garlic for a few minutes until they soften.

2. Stir in the curry paste and cook for a minute longer, then add the chicken stock, one of the tins of coconut milk, the lime leaves, and the whole chillies. Bring to the boil over a high heat, then simmer over a low heat for 10 minutes.

You can prepare the recipe to this point in advance and finish cooking it 10 minutes before you want to eat.

3. Bring the sauce back to the boil over a medium heat, add the chicken or turkey and beans, then, once it comes back to the boil, simmer for 5 minutes. Stir the remaining can of coconut milk, the fish sauce, the sugar, and the herbs into the curry, and bring back to the boil.

4. Serve the curry in shallow bowls, with some rice or noodles spooned to the side, and scatter over a little more coriander. You can leave in the whole chillies and lime leaves, and remove them as you are eating.

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Excerpted from Eat to Save the Planet, published by Pan Macmillan and available at leading bookstores and online

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FIGS WITH H O N E Y, BUTTER, ALMONDS & COCONUT Serves: 4

INGREDIENTS *8 ripe figs *1 TBSP butter *1/2 cup almonds, roughly chopped *1 TBSP desiccated coconut *2 TBSP honey *1 tsp ground cinnamon *amasi curds, mascarpone or

Photographer: Craig Fraser and Stylist: Caro Alberts

FOOD

METHOD

1. Heat a grill to medium high.

2. Cut a deep cross in the top of each fig, and gently push open the incision so that it looks like a flower.

3. Put the figs in a baking dish, and place a small cube of the butter in the centre of each fruit.

4. Arrange the almonds and coconut around the butter. Drizzle the honey over, and then sprinkle with cinnamon. Grill until the figs are soft and the honey and butter have made a sauce in the bottom of the dish. Take care not to burn the almonds and coconut.

5. Serve warm, with dollops of amasi curds, mascarpone or yoghurt.

Greek yoghurt, to serve

Did you know?

Figs are high in insoluble fibre, phytonutrients, vitamins B, A and E, and iron. The phytonutrient compounds are thought to protect us from cancers, diabetes, degenerative diseases and infections.

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SHOP THE INGREDIENTS IN STORE, OR SCAN THE QR CODE TO BUY THEM ONLINE

Excerpted from Eat-ting: Lose Weight, Gain Health, Find Yourself by Anna Trapido and Mpho Tshukudu, published

by Quivertree Publications and available at leading bookstores and online

CHAI SPICED GRANOLA Serves: 4 - 6

METHOD

1. Preheat the oven to 150ºC and line a large baking sheet with baking paper.

2. In a large mixing bowl, combine the rolled oats, pecan nuts, mixed nuts and coconut flakes.

3. Add the cinnamon, nutmeg, ground cloves, and ginger.

4. Mix until the spices are well incorporated.

5. In a separate small bowl, combine the coconut oil, honey and vanilla essence.

6. Add the wet ingredients to the granola mixture and mix well.

7. Spread the mixture out on the baking sheet.

8. Bake the granola for 30 - 40 minutes, making sure to toss the mixture half way.

9. Remove from the oven and allow to cool before storing in an airtight container.

10. Serve with milk, yoghurt, or fresh fruit.

INGREDIENTS *4 cups rolled oats *2 cups chopped pecan nuts *1 cup raw mixed nuts *1 cup coconut flakes *2 tsp cinnamon *1 tsp nutmeg *1/2 tsp ground cloves *1/2 tsp ginger *1/4 cup coconut oil, melted *1/2 cup honey or agave nectar *1 tsp vanilla essence

The

Choosing to follow a healthy diet doesn’t mean you need to compromise on flavour or convenience – with the right ingredients and a balanced approach, you can easily make your nutrition work for your lifestyle. With over 30 recipes that stretch from energising breakfasts and healthy drinks to satisfying dinners and guilt-free treats, The Wellness Kitchen proves that life can be both delicious and nutritious.

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It's time to take the next step on your journey to living life well with us!

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kitchen

From South Africa’s leading health retailer comes a simple and enjoyable guide to delicious and wholesome eating for living life well.

Featuring guidelines for healthier choices and fun facts about key ingredients, this carefully curated culinary collection will take you on a journey that reconnects you with your food and body, and fosters mindful, conscious consumption.

The

kitchen

Excerpted from The Wellness Kitchen, available at selected Wellness Warehouse stores and online

FOOD

RATATOUILLE

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TURMERYNNE

™

FOR YOUR WELLBEING

Serves: 6

INGREDIENTS *1 large brinjal, cut into 5 cm pieces *1 tsp salt *1/4 cup oil *2 large onions, chopped *2 cloves garlic, crushed *1 red bell pepper, seeded and diced *1 green bell pepper, seeded and diced *410 g canned diced tomatoes *2 large baby marrows, diced *1 bay leaf *1 TBSP fresh marjoram or oregano leaves *2 TBSP red wine vinegar *salt and freshly ground black pepper METHOD

1. Preheat the oven to 180°C. 2. In a colander, toss the brinjal with salt. Let it stand for 20 minutes, then rinse under cold running water, squeeze out any excess liquid and set aside.

3. Warm the oil over medium-high heat in a large, heavybased saucepan.

4. Add the onions to the pan and fry until translucent.

Add the garlic and cook until both the onions and garlic are soft – about 5 minutes.

4. Add the peppers and, stirring frequently, cook until tender – about 5 minutes.

5. Add the tomatoes, brinjal, baby marrows, bay leaf and marjoram to the pan and let cook, stirring occasionally.

6. Reduce the heat to medium-low, partially cover the saucepan and simmer until the vegetables are tender, but not mushy – about 15 minutes.

7. Season to taste with vinegar, salt and pepper.

8. Remove the bay leaf from the stew, dish up, and enjoy!

SHOP THE INGREDIENTS IN STORE, OR SCAN THE QR CODE TO BUY THEM ONLINE

Excerpted from 40 Years of Iconic Food by Dorah Sitole, published by NB Publishers and available at leading book stores

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H E A LT H

WELLNESS FOR ALL Come as you are, as you were, and all that you aspire to be…

Wherever you are on your personal journey to natural wellbeing, we’d love to take the next step with you.

Visit any of our 38 stores nationwide (and growing!), and a friendly Wellness Consultant will be happy to assist with your unique needs. Prefer to shop online? No problem, we’ll meet you where you’re at.

WELLNESS SIMPLIFIED We believe in pure, natural goodness – plain and simple. We check the ingredients on each and every label so you don’t have to.

Check out our Everyday Essentials, Bulk Buys, and own-brand ranges, where you’ll find the same uncompromising quality at a more affordable price.

WELLNESS REWARDED We’re passionate about creating a community of South Africans who love to Live Life Well! Sign up to our Live Life Well Rewards programme in store or online, and you’ll enjoy access to rewards points with every purchase, plus plenty of exclusive offers and discounts.

WELLNESS WHEREVER YOU ARE We believe that health is the truest form of wealth, and we’re here to help create a better South Africa – one healthy choice at a time!

Join us on the journey of living life well together…

www.wellnesswarehouse.com 22 \\ W W W. W E L L N E S S WA R E H O U S E . CO M

PROBIOTICS VERSES STOMACH ACID - WHICH WINS? Science confirms how important a healthy gut is for a healthy you – and probiotics have long been acknowledged as a fast-track solution to boosting the health of your gut.

However, before probiotics can reach your gut, or more correctly your lower intestine, which is a specific area of the gut in which they work their healthy magic, they have to pass through the stomach, the organ that contains the highly corrosive acids that break down the food we eat. Unfortunately, live probiotic bacteria are no match for stomach acid. Studies show that up to 90% of probiotic bacteria are destroyed by stomach acid and never reach your lower intestine to do the work that helps you experience health benefits.

THE ANSWER IS A NEW PROBIOTIC RECENTLY LAUNCHED IN SOUTH AFRICA, PROBITEC. Probitec uses DuoCap technology, which is designed to protect probiotic bacteria from stomach acid and ensure that, instead of delivering 0 to 10% of the stated dose, it delivers 100% of its 10-billion Colony Forming Units of bacteria to your lower intestine, making it up to 2000 times more effective at delivering viable probiotics to the lower intestine than other probiotic brands.

It works, as the name suggests, by employing two acidresistant capsules, one inside the other with both designed to dissolve in the different pH environments of your gut.

This ensures that the probiotic is only released once it has passed through the destructive forces of the stomach and entered into the lower intestine.

Probitec uses Lactobacillus Acidophilus La-14, a strain of bacteria already common in the human body and one of the most studied strains of Acidophilus worldwide.

The strain has clinically-proven benefits that include reducing the symptoms of irritable bowel syndrome, candida, lactose intolerance, diarrhea, bacterial vaginosis, allergies and antibiotic-associated secondary infection.

Other advantages of Probitec are that it contains a prebiotic (a type of fibre that the human body cannot digest but which acts as a food source for bacteria to stimulate the growth of probiotics in the gut); its capsules are made from plant fibres and are therefore vegan-friendly; does not need to be kept in a fridge as it suffers no mortality when kept at room temperature; and can also be taken simultaneously with antibiotics.

H E A LT H

G U T H E A LT H A N D YOUR WEIGHT The role of digestive health in sustainable weight loss

I

f you are looking to lose weight and keep it off in a healthy and sustainable way, studies show that a good place to begin may be in your gut. According to Cameron du Toit, Head of Product at Probitec, a growing body of evidence shows that metabolic health – that is, the ability to gain or lose weight, as well as other factors directly relating to heart disease, diabetes and stroke – is inseparable from the health of the gut microbiome.

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The gut microbiome, especially that in the GI tract or lower intestine, comprises a diverse range of trillions of micro-organisms. These tiny organisms communicate with our brains through a chemical pathway known as the gut-brain axis. As a result of this, the gut regulates many of the body’s functions.

“One of the surprising results from recent studies is that some people’s guts are more efficient

than others at extracting calories from foods,” says Du Toit. “In other words, the microbial bacteria inside you determine how much energy you absorb from your food and supplements. So, some people put on weight when others don’t.

“We knew this ‘some do/some don’t’ phenomenon existed in animals before we knew about it in humans.

With the affordability of antibiotics in the 1950s, farmers around the world starting giving them to their

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livestock. Cows that received these antibiotics grew larger and more quickly, and giving livestock antibiotics became a common practice to ‘fatten out’ the herd.

“Today we know that, just as antibiotics are associated with faster growth in cattle, a decrease in diversity in the human microbiome is associated with obesity. This has led to studies to determine what impact increasing the diversity of the microbiome will have on overall human health, and specifically on weight loss,” he explains.

In 2013, Jeffrey Gordon, a biologist at Washington University, found that the microbiome associated with obesity is transferable. His lab extracted gut bacteria from pairs of human twins in which only one twin was obese, then fed the samples to mice. The mice given bacteria from the obese humans quickly gained weight. The others did not. In another study, obese patients who received transplants from lean donors later had healthier responses to insulin.

A relevant meta-analysis study published in 2018 scoured 4721 articles. The conclusion was that “Overall, when the utilisation of gut microbiome-modulating dietary agents such as prebiotics or probiotics were compared to

placeboes, there were significant decreases in BMI, weight and fat mass.”

Du Toit believes this could have farreaching implications for our diets, as it appears that the make-up of a person’s microbial population, as well as their immune functioning, could be just as important as caloric and national intake.

“The probiotic strains shown to have mostly positive results in reducing weight in both humans and rodents are lactobacilli and bifidobacterial. By breaking down nutrients and helping them pass through the walls of the bowel, these microbes serve as a sort of gatekeeper between what is eaten and what actually makes it into the body. Without them, more is let in.

“Based on recent findings, it seems the key to weight loss could very well be in maintaining a healthy gut microbiome. The smart thing to do is therefore to look after your gut.

Ensure you have a diverse, healthy diet of pre- and probiotic-rich food and supplement with a high-quality probiotic that can ensure its bacteria is protected from being destroyed by stomach acid. And let your gut do the rest.”

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H E A LT H

Simple Solutions

A WELLNESS C O N S U LT A N T ’ S TIPS FOR H E A LT H & HAPPINESS Zintle Nocuze, Wellness Consultant at Wellness Warehouse Clearwater Mall, shares her top tips for maintaining physical and mental wellbeing on the daily.

A

s a Wellness Consultant, I often get questions about how one is supposed to look after all aspects of wellbeing while keeping up with the demands of daily life, especially during a pandemic. The truth is, staying healthy is – for the most part – quite simple. That’s not to say that it doesn’t have its challenges, but if you focus on just a few key areas, you are set to enjoy a balanced and fulfilling life well lived.

EAT WELL “What you put in is what you get out.”

If you don’t feed your body healthy, nourishing food, you can’t expect it to perform at its best. Our bodies were designed to fight for our health and protect against anything that may cause illness. There is no perfect diet for everyone, but as a general guideline, I try to drink plenty of water, eat lots of fresh fruit and vegetables, and stay away from refined sugar. I find that this keeps my body satisfied and energetic so that I can live each day to the fullest.

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WALK IT OFF

I absolutely love a good walk – there’s nothing quite like it. The combination of movement and fresh air helps to lower my stress levels and lift my mood, plus it’s great to give my muscles some exercise.

I particularly enjoy taking a stroll through nature, especially barefoot.

There is something so special about letting your soles and toes sink into the earth – it feels as if my anxiety and tension melt away, allowing me to truly connect with the world and myself.

MAKE TIME FOR FUN

Never stop doing things that make you happy! Be selfish and make time for things that will pick you up when you are down. There will always be challenges to be overcome and difficult times to endure, but dedicating time to the activities that you enjoy will allow you to ground yourself and find the strength to keep going. Even better if your go-to hobby is productive, constructive and creative - I personally love reading books and taking photographs! It is

also very important to set aside time for loved ones. Not only can this help to remind you that you are not alone in dealing with hardship, but it will also help you to feel supported, loved and capable.

GET IT OUT

Whether you prefer to journal or talk everything out over a glass of red, it’s essential that you make time to become familiar with and work through your emotions. We are feeling creatures, and there will always be a power struggle between our heads and our hearts. We need to take responsibility for our emotions and make sure that we can deal with them appropriately before they start negatively influencing our behaviour. I believe that everyone should have a confidante – a best friend, partner or family member with whom we can completely let go and share whatever may be on our minds. Not only are you likely to feel lighter and more in control after a good vent, but you may also find that this special person can offer salient insight and guidance.

BE STILL

It is so important to allow yourself time during the day to take a step back, disconnect from what’s going on around you, and enjoy a moment of quiet.

This could mean following a guided meditation, practising a mindfulness session, or taking time for spiritual reflection. The past can be messy, the future is uncertain, and we all need some guidance for the present - so allow yourself the necessary time to slow down and put your best foot forward.

SUPPLEMENT

Help your body to help you. It can be difficult to get the recommended daily dose of essential nutrients, vitamins and minerals, especially if you aren’t following a set dietary plan. Plus, as we get older, our bodies tend to produce fewer of the compounds we need to keep in tip-top shape. I therefore recommend supplementing the following to ensure you’re giving yourself everything you need: Probiotics Maintain a healthy digestive system and boost your immune response by using probiotics to ensure that your gut microbiome stays balanced.

Magnesium Keep your stress levels low, protect against muscle cramps, and enjoy better quality sleep with a daily magnesium supplement.

Multivitamin Cover all of your bases and replenish your body’s supply of essential nutrients with a comprehensive multivitamin.

Collagen Enjoy a daily dose of collagen to up your protein intake and maintain healthy joints, skin, hair and nails.

The road to wellness looks different for everyone, but with these simple tips, you should be on your way to a beautiful life lived to the fullest!

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H E A LT H

T H E N AT U R A L

SLEEP REVOLUTION // By Lida Vermeulen

“We are in the midst of a sleep deprivation crisis, with profound consequences to our health, our job performance, our relationships and our happiness. What we need is nothing short of a sleep revolution: only by renewing our relationship with sleep can we take back control of our lives.”

ARIANNA HUFFINGTON, THE SLEEP REVOLUTION

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H

ealthy sleep is the veritable cornerstone of wellbeing.

Comprehensive scientific research has proven that adequate rest is vital for proper cognitive functioning, healthy blood pressure, a strong immune system, effective neurodetoxification and overall holistic health. And yet, we as a society have gradually developed a severely distorted relationship with sleep, to the point where we devalue and even scorn healthy sleep habits.

In her 2017 New York Times Bestseller, The Sleep Revolution: Transforming Your Life, One Night at a Time, author and businesswoman Arianna Huffington explores the science of sleep, the history of our relationship therewith, and the desperate need for us to radically transform our cultural view and practice of sleep. Huffington explains

that sleep is not simply a time for our bodies and minds to rest; rather, this is an essential part of our body’s natural health routine, and allows our brain to perform a wide range of functions not possible during waking hours.

Needless to say, it is crucial that you are getting sufficient, healthy sleep if you want to truly live life well.

There are a number of ways to adjust your sleeping habits to give your body the rest it needs. Studies have shown that practising some form of meditation or mindfulness; avoiding screen time for 30 minutes before bed; and engaging in exercise during the day can all help to improve your quality of sleep. Another major way in which sleep can be revolutionised is through transforming our sleeping materials.

We have become so accustomed to relying on mattresses, pillows and bedding constructed with wire, foam rubber and other synthetic materials that we forget there is still room for exploration, development and change in this area. So many manufacturers pioneer new ways of using technology to ‘revolutionise’ sleep apparatus; but, maybe, what we really need is a return to nature’s simplicity. Bedding that uses natural materials, such as coconut fibres, natural rubber, cotton, linen and even aromatics such as dried lavender, eucalyptus and seaweed can offer huge benefits for supporting healthy sleep.

Your sleep matters – take the time and effort to give your body the rest it deserves, and say hello to a new dawn of wellbeing.

ABOUT THE AUTHOR Lida Vermeulen is the South African franchise holder of COCOMAT, a bedding company founded in Greece that manufactures pillows, mattresses, linen and more using exclusively natural materials.

COCO-MAT firmly believes in the fundamental importance of holistic health and is committed to environmental and social sustainability, manufacturing their earth-loving products through non-industrialised, traditional craftsmanship.

WIN! Stand a chance to win a two-night stay for two at Chartfield Guest House in Kalk Bay, where you can enjoy the best sleep of your life on COCO-MAT’s luxurious natural bedding, and leave with a Wellness goodie bag to continue living life well at home.

TO ENTER, simply send an email to win@wellnesswarehouse.com, telling us why you need to catch up on some rest!

H E A LT H

KNOWLEDGE IS POWER

T A K E C O N T R O L O F Y O U R H E A LT H // By Mpho Masenya

I

t is exactly one year since we South Africans joined the rest of the world in implementing a nationwide lockdown to manage the spread of the SARS-CoV-2 virus, better known as COVID-19.

Many hoped that after a month, at the end of the prescribed period, life as we knew it would return to normal. Little did we know that a year later, the virus would still be in our midst, with devastating and overwhelming consequences.

Physical movement has been significantly impacted. Working from home has become the new norm for most; online meetings mean no more walking to the boardroom for meetings; and our coffee stations are just a few paces away in our own kitchens. The number of steps

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on step counters and pedometers minimised. What has increased are the number of hours we spend sitting down. Suddenly and unintentionally, millions of individuals, young and old, have assumed a sedentary lifestyle – a routine that involves little to no physical activity, engaging in activities such as reading, gaming, watching TV, using a mobile phone or working on a computer for the greater part of the day. Sound familiar?

This sedentary lifestyle can potentially contribute to preventable lifestyle diseases that are called Non-Communicable Diseases (NCDs). Some examples of these NCDs which have a high incidence in South Africa are type 2 diabetes and hypertension, amongst others.

Lifestyle diseases are largely tied to changeable, daily habits such as poor eating, physical inactivity, obesity, high blood pressure, high cholesterol, psychological stress, high consumption of sugar (in the case of diabetes) and high consumption of salt (in the case of hypertension). Other risk factors that cannot be prevented include family history and ageing. The onset of these diseases often leads to cardiovascular diseases and early death. Research also finds that those with diabetes and hypertension have been more vulnerable to the effects of the COVID-19 virus.

Many people are living with or are developing the onset of lifestyle diseases unwittingly. Type 2 diabetes rarely happens out of the blue –

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many are living with prediabetes and/or prehypertension, meaning that full-blown conditions may develop within three to five years.

The main reason that many people do not know that they may be headed towards diabetes is a lack of knowledge, along with a lack of regular blood sugar and pressure checks.

Diabetes is defined as an acute, long-term condition that occurs when the body can no longer produce any or enough insulin, or cannot effectively use the insulin it produces. Common symptoms to look out for across all types of diabetes include: increased thirst, frequent urination, extreme hunger, unexplained weight loss, fatigue, irritability and blurred vision.

Knowing your status regarding diabetes risk is important. There are two common tests that evaluate blood sugar levels – the fasting blood glucose test and the oral glucose test. Speak to your healthcare practitioner about getting one or both of these tests to determine your risk of developing diabetes.

Prediabetes is a condition that is marked by abnormally high blood sugar levels, in which the levels are not high enough to cause symptoms or to be classified as type 2 diabetes. This is most often due to insulin resistance, wherein the body does not process glucose accurately. Insulin is a hormone released in the pancreas, and is responsible for lowering the amount of sugar in the bloodstream. Insulin resistance causes glucose to build up in the bloodstream, rather than be absorbed into the body for energy.

Most of the glucose in our bodies is derived from the food we consume, especially the sugary foods and simple carbohydrates such as carbonated beverages, fruit juice concentrates, baked goods, and cakes. In full force, type 2 diabetes

increases the risk for blindness, heart disease, stroke, kidney failure, amputation of the legs, toes or feet, or even early death. A better understanding of prediabetes could help with early detection, and thus early intervention - potentially decreasing the number of individuals developing type 2 diabetes.

According to the IDF, the African continent is one to watch for prediabetes, with predictions for 2030 estimating that there will be a 47.5% increase in people with the condition. Urbanisation and the quest for convenience are major influences, with services such as food delivery and online shopping requiring us to move less and consume more. The pandemic has expedited the increase of these numbers. South Africa has the highest number of deaths attributable to diabetes, with 89 800 recorded in 2019, according to the 9th edition of the IDF Atlas.

Hypertension, commonly known as high blood pressure, can co-exist with diabetes. It is a condition in which the arteries (blood vessels) have persistently increased pressure.

Hypertension can be asymptomatic, and is sometimes referred to as ‘the silent killer’. Risk of hypertension increases with obesity or unhealthily high weight, excessive salt intake, psychological stress, high alcohol consumption, and a lack of physical activity. It can lead to severe health complications, and even increase the risk of heart disease and stroke.

Common symptoms of high blood pressure include: severe headaches, nosebleeds, fatigue or confusion, chest pain, irregular heartbeat, and blood in the urine. If you are experiencing any of these, or are otherwise concerned that you may be at risk of hypertension, visit your healthcare practitioner and get a blood pressure reading. This can also be done at home once you know how, so that you can continue to monitor your own pressure levels regularly.

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H E A LT H

A familiar quote in the health arena is that “prevention is better than cure”.

It is much easier to care for your health by avoiding the development of these conditions, rather than attempting to treat them once contracted. Here are a few simple guidelines for getting yourself and your lifestyle on the right track:

Try to eat more:

NUTRITION

*Beans and legumes *Whole grains such as quinoa, whole

Stay away from refined sugar, such as that found in candies, chocolates, sweetened beverages, and fruit juice.

Reduce your salt intake - the World health Organisation recommends limiting consumption to a maximum of 5 g of salt per day. You may be worried that you’ll be missing out on flavour, but you can create superb meals using herbs and spices for seasoning.

*Fresh vegetables, especially

cruciferous veggies such as broccoli, brussels sprouts, and cauliflower

*Low glycaemic fruits such as

apples, cherries, blueberries, and avocados

*Seeds such as chia, pumpkin, hemp, and flax

oats, and millet

*Fatty fish rich in omega-3, such as salmon

MOVEMENT *If you work a desk job, try to get up at least every 30 minutes to stand, stretch and bend

ABOUT THE AUTHOR Mpho Masenya is a writer, communicator and advocate for basic nutrition education and awareness for wellness and the prevention of disease.

She completed her minor dissertation for her Executive MBA on strategy practices for behavioural changes to alleviate type 2 diabetes in South African women, thereafter advancing her technical knowledge on nutrition through Wageningen University.

*Don’t underestimate the benefit of doing household chores that require movement, such as mopping, sweeping, gardening and doing laundry

*Try to exercise for 10 to 20 minutes every day

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It will take time and dedication, but you do have the power to take control of your health and enjoy a long life well lived.

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H E A LT H

GETTING NOSY

A B O U T T H E B R E AT H How nasal breathing can transform your health // By Quentin Crofford Why do we have skew teeth?

No clue?

Don’t worry, I had no idea either.

It turns out that humans are quite unique in this regard, suffering in great numbers from this malady that does not beset others in the animal kingdom. Archaeological evidence indicates that our not-too-distant

34 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

predecessors had smiles that would turn Hollywood stars green with envy. So what happened?

Until I read James Nestor’s book, Breath - The New Science of a Lost Art (Riverhead Books, 2020), it never crossed my mind to think about why it’s no longer a question of if – but when – children are going to need braces.

It’s difficult to pinpoint an exact date, but approximately 200 years ago, our smiles began to deteriorate.

From naturally perfect smiles, we now have to push, pull and whiten to achieve what we’ve come to accept as ‘normal’. There are two hypotheses as to why we are stricken with such terrifically misaligned gnashers. To me, they both ring true.

Firstly, most modern babies are breastfed for between six and 24 months, compared to the three to four years of our ancestors.

Breastfeeding is hard work for the baby, forcing the jaw muscles to strengthen and develop, which ensures that the bones in the face, jaw and nasal cavity grow correctly.

The second posits that soft foods have become our downfall. Think about your average daily menu.

Smoothie for breakfast; pasta salad for lunch; and curry and rice for dinner. Not much chewing happening here. Gone are the days of munching on fruit, nuts, woody leaves and tough fire-roasted meat for hours each day. Our ancestors used to chew for approximately four hours a day. Modern man chews for about 15 minutes, tops. This has left us with underdeveloped small jaws, but we have the same amount of teeth jostling for space within them.

So what does this have to do with breathing? Our jaws have steadily weakened and narrowed over the past few generations, forcing our upper palates to morph from a U shape to a V shape, and squeezing our soft palates upward. (A word of warning - don’t Google this. Its pretty grim viewing). On their upward trajectory, our soft palates have radically reduced the size of our nasal cavities. This reduction has made us much more susceptible to congestion and allergies, which has made nose breathing more challenging, forcing many of us to unconsciously become mouth breathers.

I couldn’t find any statistics for South Africa, so I’ll use those from the USA for reference. Between 25 and 50% of Americans are habitual mouth breathers. This is having a major deleterious consequence on their health.

Love it or hate it, that protuberance in the middle of your face is a ‘use it or lose it’ organ. If mouth breathing begins in early development, the nose is fated to cease functioning over time, and the sufferer will be condemned to a life of untold issues.

This could quite simply be avoided by habitually breathing through our noses, as we’ve evolved to do.

Our noses are alarmingly and profoundly important in maintaining our health. I won’t bore you with the details, but simply put - the nasal passage modulates the temperature and humidity of the air we breathe, while filtering out infectious agents and dust particles, thus filling our lungs with the clean, moist, temperature-controlled air they require to do the job they’ve perfected over eons.

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Our lungs manage pulmonary gas exchange (i.e. the exchange of oxygen and carbon dioxide), which ensures a balanced PH level in our system. Quite dramatically, up to 20% more oxygen is extracted from the air we breathe while nose breathing, so we can literally breathe less to gain more. Very importantly, this also increases our carbon dioxide level, which is vital to our wellbeing.

We are breathing at an average rate of 18 breaths per minute, while in fact the most efficient rate to match our metabolic rate is 5.5 per minute. So the name of the game is slow and steady. There is an uncanny symmetry to healthy breathing. Inhale for 5.5 seconds and exhale for 5.5 seconds, and this will equate to almost exactly 5.5 breaths per minute. If you’ve just attempted this sequence of nose breathing and fell far short of the 5.5 seconds on the inhale, exhale, or both - don’t despair. I struggled to achieve 3 seconds each way to start with, but after just a few days of conscious practice, I reached the magic 5.5 breaths per minute.

creates the ideal state for maximum oxygen intake, which can assist in calming the nervous system, aerating the lungs, and purifying and enriching the blood stream.

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H E A LT H

There are numerous recommendations for setting up a ‘breathing practice’ for a certain amount of time each day. Which is great in theory, but I must say that this just seems like another thing I’m going to forget to do, and then admonish myself for later. I prefer a less structured approach. I’ve found that a few rounds of breath at opportune moments (for example while waiting for the kettle to boil or sitting at a red traffic light) works best for me. To compound the positive effects of this slow, steady breathing technique, it’s important to also focus on diaphragmatic breathing (in essence, ensuring that your belly expands and contracts with each breath). This gets all the right muscles working, so over time it evolves from a chore to a habit.

Why am I feeling so good thanks to just this simple and seemingly subtle change? Aristotle’s phrase seems apt here: “The whole is greater than the sum of its parts.”

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I’ll list some of the positive outcomes, although this list will continue to grow as more studies are being carried out in the burgeoning field….

*A reduction in mean blood pressure and heart rate

*Increased heart rate variability *Improved circulation *Preservation of autonomic function

*Increased longevity *Improved immunity *Increased lung volume and *improved lung functioning *Lower risk of snoring and sleep apnea

And finally, for those of us of the male persuasion heading into middle age and beyond, there’s one more positive function of nasal breathing that’s a potential game changer.

Six times more nitric oxide is produced when breathing through the nose.

Nitric oxide is a vasodilator, and is key to erectile functionality. This is what’s in ‘the little blue pill’ most men turn to in their time of need. A fun fact and surprising quirk of the nose is that it is lined with erectile tissue. Yes - the same tissue as in the penis, clitoris and nipples. And yes - your nose becomes inflamed when you’re sexually aroused.

‘Honeymoon rhinitis’ - or the much more adorable sobriquet ‘Honymooners nose’ - refers to the phenomenon whereby the mere thought of sex causes nasal congestion, and sometimes even an onslaught of sneezing.

So the next time you’re on a date, keep a close eye on your companion’s nose.

Happy breathing!

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THERE IS ALWAYS ROOM FOR OUR SHROOMS When you hear the word fungus or fungi, you may think of mold or some terrible infection, yuck!

But there are fungies that are actually good for your overall health. You've probably seen medicinal mushrooms creeping into drinks, supplements and food items for a while now, but do you know what they do, and what benefits they offer us?

Here is a quick overview...

WHAT MUSHROOMS ARE USED IN OUR SHROOM ELIXIR? Shroom Elixir contains 4 of the most well known medicinal mushrooms (Lion’s Mane, Cordyceps, Reishi, Chaga) which have been sourced from only the best and most reputable suppliers to ensure a blend that is held at the highest standard of quality and integrity.

WHAT ARE MEDICINAL MUSHROOMS?

MENTAL PERFORMANCE

Medicinal mushrooms are classed as superfood fungi that are believed to have therapeutic benefits For human health.

The Most commonly known are Lion’s Mane, Reishi, Chaga and Cordyceps mushroom.

PHYSICAL PERFORMANCE

IMMUNE SUPPORT

WHAT ARE THE EFFECTS OF MEDICINAL MUSHROOMS? Medicinal mushrooms are widely used for their adaptogenic effects.

They’re known for their ability to help your mind and body adapt to physical, mental and emotional stress. You’ll be amazed to find out all the benefits they actually offer (boost immunity, athletic performance, mental clarity and so much more).

MIND

(COGNITION):

RECOVERY SUPPORT

We at PRIMESELF have a wide range of formulations that incorporate wellness fungies to assist our mind, body and spirit, resulting in a 360 ° elevation in everyday performance.

Keeping you ahead and on top of your game!

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H E A LT H

hands correctly. That being said, it’s essential that your hand sanitiser contains the correct proportion of alcohol.

W H AT T H E DOCTOR ORDERED Dr Michael Greger’s At-Home Health Helpers

O

ver the past year, we have been flooded with an abundance of information about how to stay safe and avoid infection during the pandemic. That said, you can never be too informed, or too prepared.

That’s why we’ve taken a deep dive into the highly salient How to Survive a Pandemic by Dr Michael Greger – world-renowned author of the New York Times Bestseller How Not to Die – and put together this little collection of at-home health solutions and expert guidance that you can use to keep yourself and your loved ones safe.

FOR HANDS

The subject of hand sanitisation has been a hot topic from the very beginning of the COVID-19 outbreak, and ongoing research has further

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proven the paramount importance of maintaining clean hands to curb the spread. In a nutshell, cleaning your hands with soap or sanitiser denatures the virus by destroying the fatty membrane which surrounds it, without which it cannot survive or infect humans.

Interestingly, Dr Greger explains that both the World Health Organisation (WHO) and the US Centers for Disease Control and Prevention (CDC) recommend using hand sanitisers, rather than soap and water, for routine disinfection.

While both methods are effective in fighting the coronavirus when performed properly, some studies have indicated that people are more likely to sanitise their hands correctly than they are to wash their

Research by the CDC has found that an alcohol percentage of 30% may be enough to render a sanitiser effective against the COVID-19 virus, but Dr Greger recommends sticking to sanitisers of 60 − 80% alcohol, particularly since there are a wide range of pathogens that would remain unharmed by the lower alcohol percentage. You may be worried that such a high alcohol content will damage your skin, and it is true that excessive hand disinfection – whether by sanitising or traditional washing – can cause irritation. However, the large majority of hand sanitisers include ingredients specifically designed to moisturise and protect the skin, and you can always make use of natural lotions if necessary. The below recipe pairs 70% alcohol with hydrating glycerine to create a sanitiser that is both effective and safe.

DIY Alcohol Sanitiser Combine the following ingredients to make approximately one litre of sanitiser:

*4 cups 70% isopropyl (rubbing) alcohol

*4 teaspoons glycerine You can then divide this mixture into small bottles for use at home or on the go.

70% alcohol Hand Sanitiser 70% alcohol based sanitiser enriched with SOiL's organic essential oils.

Keeps unwanted germs at bay while gentle on the skin.

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H E A LT H

FOR HOME

Just as important as keeping our hands free from harmful pathogens is ensuring that we regularly disinfect the surfaces in our homes. The national environmental agency recommends bleach for effective decontamination, using a ratio of roughly one teaspoon of bleach to one cup of water. Prior to disinfecting any surface, the area should be thoroughly cleaned and allowed to dry fully.

Do note that this recipe applies only to standard household bleach with 5% sodium hypochlorite − you can adjust the recipe accordingly to fit the concentration of the bleach you have on hand. For instance, if you have a 2,5% product, use two teaspoons per cup of water; if you have a 10% solution, you can add one teaspoon to two cups of water; and so on. Never mix bleach with any other cleaning product – when bleach reacts with ammonia and/or acids, hazardous gases are released and can cause harm.

For surfaces on which bleach cannot be used – such as metal, which bleach can stain and corrode – Dr Greger advises the use of isopropyl alcohol. Although we advocate for the use of exclusively non-toxic and eco-friendly cleaning products,

there is little research on the efficacy of these cleaners against the coronavirus, so we recommend listening to the experts! Of course, for standard home cleaning you can stick to the good stuff, with our range of all-natural and biodegradable eco-home products.

FOR HYDRATION

When it comes to any type of influenza – COVID-19 included – the foundations for effective treatment are rest and a steady supply of fluids. As Dr Greger explains, “Fatigue, weakness, and muscle aches are your body’s way of telling you to stay in bed.” He goes on to say that anyone who is under the weather needs to ensure they are staying properly hydrated by “sipping at least one cup of water, tea, juice, soup, or any other non-alcoholic beverage every waking hour.”

This helps to loosen pulmonary secretions and prevents the dehydration that accompanies fever, thus supporting your body in fighting off the infection. You can also keep your body hydrated and get your daily dose of immune-supporting micronutrients by eating fresh fruit and vegetables with a high water content, such as carrots, tomatoes, plums, melon, citrus, celery and bell peppers.

Rehydration Solution If you are having difficulty eating, you can easily whip up a rehydration solution fortified with electrolytes. Simply combine:

*1 l drinking water *2 TBSP sugar *¼ tsp salt *¼ tsp baking soda You can also add half a cup of orange juice or coconut water for a boost of potassium. If baking soda is unavailable, you can substitute with an additional ¼ teaspoon of salt.

In addition to keeping our hands clean, our homes safe and our bodies hydrated, Dr Greger recommends that we follow “general, commonsense advice” from trusted authorities such as the World Health Organisation and the American College of Lifestyle Medicine. Such guidance includes:

*Getting sufficient sleep (i.e., seven to nine hours per night)

*Keeping active and engaging in regular exercise

*Reducing stress, if at all possible *Staying connected to our friends and family, while still maintaining appropriate social distancing precautions

*Eating a healthy diet, comprised primarily of whole plant foods

Keeping yourself and your loved ones safe during a pandemic can be challenging and frightening, but you are on the right track if you’re staying in touch with your body’s needs, practising recommended health protocols, and heeding the advice of the experts. Take care of yourself, be responsible, and maintain hope – we’ve got this.

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Not redeemable online, or on products that are already on promotion.

Offer available on presentation of physical voucher in store from 1 April – 31 June 2021.

Not redeemable online, or on products that are already on promotion.

Offer available on presentation of physical voucher in store from 1 April – 31 June 2021.

Not redeemable online, or on products that are already on promotion.

Offer available on presentation of physical voucher in store from 1 April – 31 June 2021.

Not redeemable online, or on products that are already on promotion.

Offer available on presentation of physical voucher in store from 1 April – 31 June 2021.

Not redeemable online, or on products that are already on promotion.

Offer available on presentation of physical voucher in store from 1 April – 31 June 2021.

Not redeemable online, or on products that are already on promotion.

YOUR WORLD OF WELLBEING STARTS HERE

Welcome to our community of people who love to live life well. To further spread the Wellness love, we’re inviting you to take advantage of the many benefits of our newly-improved rewards offering.

As part of the family, you can enjoy these exciting perks: EARN & REDEEM POINTS IN STORE & ONLINE

PARTNERSHIP DISCOUNTS JUST FOR YOU

HALF PRICE WELLNESS MAGAZINE

WIN WITH MONTHLY LUCKY DRAWS

PENSIONER SAVINGS

DIGITAL RECEIPTING IN STORE

If you already have a rewards card, you’ll be automatically upgraded to the new programme.

If you’re ready to join the family, simply sign up in store or online at www.wellnesswarehouse.com!

FITNESS

HOME WORKOUT TIPS FROM A BODYBUILDER

PCA Bodybuilding champion & fitness coach Zinhle ‘Zee’ Masango shares her home fitness regime

I

n light of the COVID-19 pandemic, many of us have moved our training from the gym to our homes.

However, training at home can be very challenging if you don’t know what to do. But don’t fear – I am here to help you.

First off, here are a few quick tips to get you on the right track: 1. Have a plan 2. Set up healthy rewards 3. Step out of your comfort zone 4. Schedule your workouts like appointments 5. Designate your own fitness space 6. Get equipped (but remember that bodyweight works just as well as gym weights!)

7. Give yourself a proper warm up and cool down

There are many ways to stay active at home, with or without gym equipment…

CARDIO

Cardio gets the heart pumping and the kilojoules burning. Anything that raises your heart rate, speeds up your breathing, and makes you sweat can be considered a cardio workout.

Cardio that you can do at home includes:

ABOUT THE AUTHOR Zinhle Masango is a certified nutritionist, fitness coach and a Physical Culture Association (PCA) SA Bodybuilding champion.

As a survivor of domestic abuse, Zee finds power and control in keeping her body and mind strong and fit, and helping others to do the same.

*Jogging *Walking *Swimming *Skipping *YouTube workout videos *Workout shows, such as 5 Colour Fitness on SuperSport

*Playing sports *Playing with your kids in the garden *Hiking *Cycling (roadwork or mountain biking)

*Rebound workout (on a mini trampoline)

*Step workout (on a stepper or staircase)

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STRENGTH TRAINING With Equipment While not essential for home fitness, you can purchase training equipment such as dumbbells, barbells, kettle bells, medicine balls, resistance bands, ankle weights and weighted bags to amp up your strength training. Various exercises can be performed using just one piece of equipment, so you can get a lot of bang for your buck!

Examples include:

*Using a barbell for chest presses, rows, deadlifts and weighted squats and lunges

*Using dumbbells to add weight to cardio exercises, as well as to perform bicep curls, lateral raises and tricep extensions

*Using a resistance band to stretch, practise upper-body exercises and assist with pull-ups

Simply do some research on the net or consult a fitness coach to build a solid workout routine around the equipment you can access and afford.

Without Equipment Although it requires some extra creativity, training without equipment can be just as effective and satisfying as performing equipment-supported exercises. You can even make your own equipment by filling empty water bottles with water or sand for use as dumbbells, or stacking books in a backpack to perform weighted strength training such as squats, lunges, and pull-ups.

A great tip for at-home strength training is to use your environment to your advantage. Perform pull-ups on sturdy doorframes or security gates; use the edge of a table for tricep dips; and make use of a chair to help you with inverted push-ups.

With a little imagination and a lot of determination, you can turn your home into your haven of health, fitness and strength. Best of all, you don’t have to do it alone – reach out to your friends, family, health practitioners and coaches to develop a system that supports you and your body – you’ve got this.

TRAIN WITH ZEE On @Fha_fitnesshealthactive’s 5 Colour Fitness show on SuperSport variety (4 Channel 209) at 7 am and 5 pm, 7 days a week. Alternatively, find her on Instagram at @zee_fitnessjunkie, visit her website at www.fitnessjunkie.co.za, or pop her an email at plans@fitnessjunkie.co.za.

BEAUTY

diy

SEASONAL SKINCARE // By Debbie Ellis

No words ring truer as we enter the season of chameleon trees and crisp mornings. But with its beauty and blessings, autumn also brings weather conditions that can be harsh on our skin. Luckily, history has provided us with an abundance of tried-and-tested DIY beauty formulas that will see you beaming with summer’s radiance all year long.

“It is the first mild day of March, each minute sweeter than before.

There is a blessing in the air.”

WILLIAM WORDSWORTH

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BEAUTY

LOTION FOR OILY SKIN INGREDIENTS *30 g spirits of camphor *75 g glycerine *120 g cologne *60 g distilled water METHOD

Mix together all the ingredients until fully combined, pour into a sterilised glass jar, and seal tightly.

Shake before use.

LOTION FOR DRY SKIN

Did you know

You can make your very own cologne at home!

Simply combine the following ingredients and store in a perfume or spray bottle:

*16 drops bergamot essential oil *14 drops petitgrain essential oil *8 drops orange essential oil *8 drops lemon essential oil *7 drops lavender essential oil *5 drops neroli essential oil *10 ml orange blossom water *230 ml ethanol

INGREDIENTS *30 g mineral oil *75 g glycerine *120 g milk of magnesia *120 g witch hazel METHOD

Gently stir all ingredients together until well combined, and pour into a sterilised glass jar. Keep tightly closed and shake before use.

Did you know

Witch hazel is reported to offer some incredible benefits for the skin, including reducing irritation. fighting acne, and protecting against sun damage.

LETTUCE CREAM INGREDIENTS *1 cup of chopped lettuce *½ cup lanolin *2 drops rose geranium oil METHOD

Heat the lanolin over a double boiler. Once melted, add the lettuce and blend until the mixture is homogenous. Remove from heat and add rose geranium oil. Strain and keep in a tightly sealed jar.

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NIGHT CREAM INGREDIENTS *3 TBSP almond oil *2 TBSP hydrous lanolin *2 TBSP cacao butter *2 TBSP rose water ½ TBSP honey

METHOD

Melt the almond oil, lanolin and cacao butter until fully homogenous.

Remove from the heat and add the rose water and honey. Allow to cool and beat until smooth and creamy.

Did you know Almond oil has been used for centuries to treat dry skin conditions, including eczema and psoriasis.

Furthermore, it has been theorised that the oil’s fatty acid content may help to remove excess oil on the skin.

APRICOT CLEANSING CREAM INGREDIENTS *4 TBSP apricot oil *2 TBSP sesame seed oil *2 TBSP butter *1 TBSP distilled water METHOD

Beat the ingredients by hand or in a blender until completely smooth and creamy. Place in a sterilised glass jar and keep in the refrigerator.

OLIVE CLEANSING CREAM INGREDIENTS *4 TBSP extra virgin olive oil *2 TBSP sesame seed oil *2 TBSP lard or vegetable fat *2 drops vanilla essence METHOD

Beat the ingredients together until creamy, place in a sterilised glass jar, and keep in the refrigerator.

Did you know Sesame oil is reported to offer powerful protection against harmful UV rays – even though the sun may not be shining as bright, it’s still incredibly important to guard against UV damage. Furthermore, sesame oil contains two antioxidants – sesamol and sesaminol – that help to protect the skin against free radicals.

Homemade skincare formulas lack the usual preservatives of conventional products, so it’s best to make these in small batches and keep them in the fridge. Get stuck in, have fun, and enjoy!

A NOTE TO THE READER To avoid skin irritation, remember to test each formula prior to use by applying a small amount to the inner arm and leaving for 24 hours.

ABOUT THE AUTHOR

Debbie is the owner of Debbie Ellis Makeup Artistry & Hair, and the former editorial makeup artist and beauty editor at Bloss Magazine.

She has worked in the entertainment industry both locally and abroad.

For more information, follow her at @debbieryan__ on Instagram or contact debbie.ellis.123@gmail.com.

ECO HOME

BRING THE EARTH TO YOUR HEARTH Bring the outdoors indoors with these simple ideas to turn any living space into a natural sanctuary

T

he benefits of being in and engaging with nature are immeasurable and invaluable, for both body and mind. With pandemic lockdown restrictions limiting our movement and restricting our access to the natural world, many have struggled with declining mental and physical wellbeing – particularly those whose living spaces do not include outdoor areas such as gardens and balconies.

The spaces in which we exist have a considerable impact on our health and our experience of the world. In these home-bound times, we need to be particularly cognisant of the ways in which we arrange and curate our living spaces; ensuring that they create an uplifting, fresh and free atmosphere in which we feel empowered to live life well.

But where to start? Back to the root of it all – good ol’ Mother Earth.

Infusing your home with the elements of nature is a great way to open up your space and turn it into a personal sanctuary where you can easily find the peace, harmony, calm and positivity that you need to thrive.

“We shape our buildings; thereafter they shape us.”

WINSTON CHURCHILL

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THE LOOK The visual elements of your home can have a huge impact on your mood, stress levels and energy. Luckily, there is so much you can do with décor and aesthetics to create a calming, grounding space inspired by Mother Earth…

IMAGERY

MATERIALS

Try to include natural scenes, patterns and imagery in your décor, and get creative! Throw down some floral scatter cushions, frame photographs of your most treasured outdoor escapes, create a statement wall with a bold natural mural – you can’t go wrong with anything that puts a smile on your face and a spring in your step.

When it comes to furnishings, try to stick to natural, earthy materials as much as possible. These can include wood, stone and natural fibres. Not only do these look beautiful, but they are also generally more earth-friendly, durable and healthier for you and your family.

COLOURS

Natural décor and ornaments such as driftwood, sea shells, stones, crystals and more are the perfect finishing touches for a healing home haven.

To make your space extra special, adorn your home with items that you have personally collected on your adventures. There is an abundance of creative ideas out there for crafting beautiful works of art from simple natural materials.

FOUND ITEMS

Try to incorporate muted, earthy colours such as browns, creams, pale greens and soft blues in your home for a sense of peace and grounding.

Again, you may want to consider sticking to a light colour palette to amplify natural illumination.

THE LIFE The most obvious and effective way to bring nature into your home is, of course, to literally bring nature into your home... and that means it’s time to get planting! Filling your space with greenery (whether they be potted plants or freshly cut flowers) offers an almost indecent number of benefits, including:

EYE CANDY

Of course, one of the best things about filling your home with plants is that it looks absolutely beautiful.

More importantly, it allows you to feel connected with nature without needing to venture outdoors.

Furthermore, you can arrange your greenery in a way that emphasises the best parts of your home and creates the serene and comfortable atmosphere that you are looking for.

For example, you can position your plants to cover unattractive areas and moderate your home’s temperature by shading sunny windows.

A MENTAL BOOST

There is ample scientific evidence that suggests that introducing plants and greenery into your living space can have a significant positive impact on your mental health, in a number of ways. Not only do indoor plants have the potential to soothe anxiety and uplift your mood, but the practice of actively caring for a living being is immensely rewarding. No matter how down you may feel, seeing your beloved plant babies flourish under your care gives a wonderful sense of accomplishment. Plus, it’s a very useful reminder that you are making a positive impact in the world.

A BREATH OF FRESH AIR

It is incredibly important that the air you breathe is clean, fresh and free from harmful microbes. If you live in a relatively small and/ or enclosed space, the air is likely to be somewhat stale (due to the lack of airflow) and may contain toxins and indoor pollutants. As we know, plants both absorb carbon dioxide from the air AND release fresh oxygen; meaning that they can offer impressive air purification abilities. Of course, the potency of these abilities will vary according to the plants themselves, as well as the size of your space. According to Gary L. Altman – associate director of the Horticulture Therapy Programme at Rugters University – placing six to eight medium/large plants in a big area should be sufficient to improve air quality noticeably.

While all plants offer some degree of air purification benefits, here are a few that are considered to be especially effective:

*Spekboom *Snake plant *Peace lily *Bamboo palm *Spider plant *Chinese evergreen

*Philodendron *Aloe vera *Parlour palm *Ficus *Flamingo lily

If you want to get your creative juices flowing, you can even dive into some natural DIY projects, such as building your own terrarium or vertical herb garden – there is a wealth of brilliant ideas for any budget available online.

Experience the reinvention of toothpaste, TOOTHBITS Less Plastic| Less Pollution| Less Guilt Reimagine your dental health

Do your part, BIT by BIT! Some Earthly benefits include: First South African Toothbits Manufactured Locally 100% Natural or Plant-Based Ingredients Vegan-Friendly & Cruelty-Free Consistent Quantity of Use 100% Recyclable or Compostable Packaging Available at the following Wellness Warehouse stores: Kloof Lifestyle Centre, Gardens Shopping Centre, V&A Waterfront, Table Bay Mall, Cavendish Square, Verdi Shopping Centre, Morningside Shopping Centre, Village Shopping Centre & Online.

@earthly_toothbits @earthlyofficial www.shopearthly.co.za

ECO HOME

THE SPACE The way in which your living space is arranged is directly tied to your daily experience. It is thus important to create a space that breathes, flows and allows you to find peace and grounding whenever you need them.

LET THE LIGHT IN

There are huge benefits to allowing natural light to fill your home, rather than relying on artificial lighting such as that provided by LED and fluorescent bulbs. These can include:

*Reducing strain on the eyes *Boosting vitamin D intake *Decreasing the risk of seasonal affective disorder (SAD)

*Improving your quality of sleep *Reducing stress and anxiety *Increasing energy levels and uplifting the mood

To maximise natural light in your home, you can:

*Ensure that windows aren’t blocked

by furniture or other décor, and keep them squeaky clean to allow us much light through as possible

*Add more mirrors in your home to

capitalise on and reflect organic light

*Consider opting for sheer curtains

that allow the light to shine through (this is particularly beneficial for your body’s circadian rhythm, as you can be gently awakened in the morning with the day’s first light, rather than relying on disruptive alarms)

*Decorate your space with light, gentle colours as these tend to reflect light

CLEAN & GREEN

Consider opting for eco-friendly, natural cleaning products where possible. Not only are these gentle on the planet, but they also negate the risk of introducing potentially harmful detergents and synthetic chemicals into your home.

The Wellness range of eco home products is a great place to start. Not only are they crafted from exclusively non-toxic and sustainably-sourced ingredients, but they also fill the home with a fresh and uplifting citrus scent thanks to the primary ingredient of orange oil.

The Wellness Eco Home Starter Kit:

*All-Purpose Cleaning Spray *Laundry Cream *Dishwasher Gel *All-Purpose Cleaning Gel Sensory Stimulation An excellent way to bring the earth to your hearth is to infuse your home with the sounds and scents of nature.

Not only will these allow you to create a more immersive environment, but they can also offer immense help in calming anxiety and uplifting your mood.

THE SOUNDS

There is an abundance of online resources that enable you to bring nature’s soundtrack into your home.

Recordings of babbling brooks, thunderstorms, gentle rain, chirping birds, ocean waves and more are widely available on platforms such as YouTube, Spotify and Apple Music.

There are even websites such as Noisli (www.noisli.com) that offer a large selection of ambient sounds and music to transport yourself wherever you need to be.

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THE SCENTS

If you’re wanting to infuse your home with the grounding and restorative scents of nature, look no further than essential oils. These are highly concentrated plant extracts that don’t just smell divine, but also carry certain properties that can be beneficial for body and mind. Best of all, you can pick and choose which oils you would like to use according to your needs, creating your very own signature blends for every occasion. Try to opt for certified organic, 100% natural oils (like the Wellness range of essential oils) so that you can give your home nothing less than nature’s best.

For Energy

*Peppermint *Ginger *Lemon For Calm

*Frankincense *Chamomile *Bergamot For Happiness

*Orange *Jasmine *Clary sage For Better Sleep

*Lavender *Ylang-ylang *Rose For Focus

*Rosemary *Black pepper *Cedarwood There is so much that you can do to infuse your living space with the elements of nature, and you don’t have to do it all at once. Take it step by step, enjoy the process, and allow yourself to flourish.

TA K I N G A S TA N D Through the Wellness Ingredient Policy

O

ne of the ways we live life well for the earth is through our ingredient and sourcing policies.

GREEN & CLEAN AT HOME

Our eco home ingredient guidelines serve to ensure that the products in our household cleaning collection are safe for your health, family, home, and the environment at large. We’re against planet-polluting products lurking under South African sinks, and the ingredients in our eco home products are mainly plant-derived; gentle; and readily biodegradable, while still as effective as their conventional counterparts.

FROM FARM TO FORK

Our standards and relationships with our suppliers ensure that there is farm-to-store traceability for our meat and poultry products. Our farmers believe in regenerative agriculture - a farming practice that, among other benefits, aims to reverse climate change by rebuilding soil and restoring soil that has been degraded. The result is improved water cycles and the removal of carbon from the atmosphere.

FOCUS ON ORGANIC

We offer a wide range of organic products, which are considered more sustainable than those grown through conventional farming methods.

This is because the pesticides used are not harmful to the environment, resulting in a better soil quality and reduced pollution.

BEST FOR YOUR BODY

The products you apply to your body do not always stay on your skin. When we swim or shower, the lotions and potions we apply wash off and enter our waterways. Many of the ingredients used in conventional body care products can be bio-accumulative and harmful to the environment. From sunscreens to hair care products, we ensure that our body care products nourish and protect without hurting our marine life.

JOIN US ON THE GREEN JOURNEY

We are continually updating our Wellness Ingredient Policy as new research comes to light, where necessary exiting products that no longer comply. However, this is a lengthy process for existing products and suppliers, and we are currently reviewing all departments to ensure that we are doing the best we can in this regard at all times.

Join us on our journey of living life better for the earth!

NATURE'S POWERFUL HEALER certified natural

Manuka Honey Gel Soothing gel for blemish-prone skin Treats superficial cuts, grazes & skin irritation Excellent for acne-prone skin Anti-microbial healing gel Available in 10ml and 50ml

100% pure

Manuka Oil Calming Manuka essential oil Excellent for acne Significantly more effective than tea tree oil Vegan Anti-bacterial, anti-fungal & anti-inflammatory properties

Available at Wellness Kloof, Cavendish and Online!

Distributed by: Good Health Products (021) 701 5000 I ghpoffice@iafrica.com

FA M I LY

The Unexpected Joys of H AVING A BABY DURING A PA N D E M I C // By Drue Birch and Tamlyn Lambson (aka The WELLMammas)

W

e honestly cannot believe that our baby girls are almost a year old! What a year it has been for everyone, with so many highs, lows, and everything in between. One thing is for certain - we didn’t anticipate that we’d be in this situation when we had our first babies.

It all happened so fast, and quickly became our new norm. I think we can all imagine the hardships of having a baby during a pandemic – the continuous changes in hospital policies; the inability to have a doula to support the birth; the anxiety of putting your baby at risk of the virus (coupled with not knowing quite how it would affect them); less available childcare support; the loneliness of not being able to see family and friends due to lockdown restrictions; and more.

While we acknowledge the hardships, we also try to focus on the positives.

There’s no denying how tough the journey has been (and continues to be), but let’s take a moment to fill that glass and look at some of the benefits of having a baby during this strange time…

1. NEWBORN BUBBLE

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yet we were forced to do so. This meant we could focus on healing and bonding with our beautiful bundles.

This time was invaluable.

2. PARTNER SUPPORT AND BONDING

Working from home after paternity leave meant that dads got to spend more time with their babies, as well as offer more support to their partners. The bond created during this time between our husbands and their daughters was priceless. It also helped that they were around to make tea; feed us (non-stop); watch baby while we showered; tag in when we needed a break; help perfect that latch; and support us physically and emotionally when we had bad days.

We know that the picture would have looked very different without them at home.

3. LESS FOMO

We never had to worry that we were missing out on socialising and activities with friends.

4. VIRTUAL TRIBE

We were able to find a tribe without physically meeting people. In such an isolating time, we found that the support received from other moms on virtual platforms was immeasurable.

5. EXTREME APPRECIATION FOR THE SMALL (AND BIG) PLEASURES

Lockdown made us appreciate some of the daily joys of raising a baby even more when we could finally enjoy them. That first walk around the block once restrictions eased; the ability to grab a takeaway coffee; the longawaited meeting of the grandparents; and meeting other babies for the first time are just a few examples of the pleasures that were heightened after a bit of anticipation.

We reached out to our (virtual) networks and asked them to share some of their own highlights of raising babies over the last year….

“Lockdown afforded our family the rare and precious opportunity to be together at the perfect moment in time. My husband would usually travel every second week, and the lockdown has meant that we have been together for the uninterrupted months that included the birth of our son and his early development. The additional quality time afforded by the slower pace of lockdown life is something we will always look back on with gratitude.” – Mom to a son born on 12 May 2020 “Lockdown has given my baby boy 100% parent attention! When have parents ever had the opportunity to spend so much time with their babies? We haven’t missed a word, crawl or step. The lockdown has

HEALTHY DEVELOPMENT

also given my husband more time with our baby boy, instead of just the standard twoweek paternity leave. We have really loved all the quality time together this past year.”

– Mom to a son born on 27 May 2020

“Giving birth to my first-born baby was the best gift life has given me. Being a natural workaholic and business owner, I only planned to take six to eight weeks off work. Lockdown gave me the opportunity to run my business from home, while taking advantage of all the extra baby cuddles not to mention being able to breastfeed.

2020 showed me that I can take time out, and as a result I have reduced my work hours significantly in order to spend more time with my family.” – Mom to a daughter born in May 2020

Lactation Consultant If you decide to breastfeed, we would recommend reaching out to a lactation consultant as early as possible. We saw:

BRA EY

The WellMammas recommend seeking support from contacts such as those listed below (whether having a baby during a pandemic, or at any other time)…

IN

E

HEA

H E AL

TH

“I was supposed to have just three months of maternity leave and then go back into the office full time, but with our company having to adopt a remote working policy, I went straight into working from home and found that it worked so well and I got to spend more time with my daughter. A huge bonus for me was that I could breastfeed my daughter and did not have to pump for the last 11 months. Having dad around meant extra support and family bonding. A huge benefit for us was also being forced to spend more time outdoors, having picnics or going on walks in the fresh air.” – Mom to a daughter born on 12 March 2020

THE IMPORTANCE OF KEEPING YOUR SUPPORT STRUCTURE STRONG, ALBEIT VIRTUALLY

H LT

“Spending the first year with your baby, seeing all the milestones and growth, and really creating a special bond is priceless.

For dads, I think the mere fact of getting to spend every day with their babies was a blessing. Being able to slow down, recentre, and have that time to think about yourself and what’s good for you is also invaluable. Chatting online to people with whom you haven’t been in contact for some time is a great way of conveniently reconnecting. Last but certainly not least, not having to endure the stress of sitting in traffic and saving on petrol is a bonus, too!”

– Mom to a son born on 26 March 2020

*Emma Numanoglu *Pauline [surname] *Angela Buck *Heather Joy Wood *Tasha Perreard Someone you trust and feel comfortable with at a Baby Clinic.

This is for weigh-ins, general check-ups, vaccinations, as well as support and guidance for new parents. We highly recommend:

*Thula Baby Centre in Mouille Point, Cape Town

*Well Mother & Child Clinic in Rondebosch, Cape Town

A Pelvic Floor Physiotherapist Pregnancy and birth (whichever way your baby entered the world) takes its toll on your pelvic floor. We can recommend seeing a pelvic floor physiotherapist such as:

Taking omega-3 supplements that are high in DHA during pregnancy and breastfeeding can offer an amazing range of potential benefits, including: Lowering the risk of allergies, eczema & asthma Improving hand-eye coordination Enhancing problem solving abilities Alvega-3 is a pure omega-3 supplement that is high in DHA extracted from nonGMO algal oil.

Suitable for vegans/vegetarians.

*Kirsty Nel in Illovo, Johannesburg *Ulike Singh at The Balance Studios in Cape Town City Centre

Family, friends, neighbours and anyone in between Accept help that is offered, such as home-cooked meals, words of encouragement, and advice (when you ask for it!).

A go-to person This is someone you know you can open up to in voicing all your concerns and worries. It is really difficult to keep it all in! This person can be your partner, family, friends you name it.

Available at selected Dis-Chem stores, Wellness Warehouse, pharmacies and health shops, online at takealot.com, faithful-to-nature.co.za, floraforce.co.za.

NATURE IN FULL. HEALTH IN FORCE.

Available at Wellness Warehouse and online

FA M I LY

Belly Breathing FOR CONSCIOUS KIDS // By Jeanne Welsh

H

ow can there be an advancement in human development when challenges such as anxiety, obesity and addiction already plague our youth?

Now, more than ever, is the time to inspire children and teens to learn new techniques so that they can improve their ability to take personal responsibility and make better life choices.

Most of us use only a fraction of our total lung capacity throughout

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our lives. We start forming the habit of shallow breathing early on in our childhood years, and it can lead to a litany of issues, ranging from chronic anxiety to compromised bodily functions. Parents, teachers and counsellors often have to address the consequences of what could be remedied through regular breathing activities.

One conscious breath has the ability to relax us both physically and mentally. It can mean the difference between responding and reacting,

and assist us in detaching from negative emotions before they are expressed in destructive ways.

For children, learning to harness the power of the breath can assist them in feeling okay in the face of unknown outcomes; understanding and accepting the consequences of their actions; improving their concentration and confidence; and of course being more present in each moment. Just imagine what a lifetime of conscious breathing exercises might achieve!

BALLOON BREATH If you’re on a chair, sit as tall as you can. If you’re on a mat, lie down on your back.

Softly close your eyes and place both your hands over your tummy.

Close your mouth and breathe through your nose, while imagining you’re breathing through your tummy (as if you’re blowing up a balloon).

When you’ve reached your capacity, breathe out through your nose – keeping your eyes and mouth closed – and imagine letting all the air out of the balloon.

Next time you breathe in, try lifting your hands off your balloon belly a bit, creating a little space between your hands and belly. As you breathe out, bring your hands gently back to your belly as the balloon is deflating.

Whenever you feel like you don’t have the answers, or that you are being ignored or annoyed, take a few balloon breaths and let those feelings go by breathing them out of your belly.

When you’ve inhaled and exhaled five deep breaths with your eyes closed, place your hands on your heart and send loving thoughts towards yourself and all those around you.

ABOUT THE AUTHOR Jeanne Welsh is the founder of Yoga for Kids Bali, which offers online courses on teaching yoga, mindfulness and breathwork to children and teenagers. Visit www.kidsyogacourses.com or contact hello@jeannewelsh.yoga for more.

WISDOM

OVERCOMING THE

FEAR OF CHANGE // By Cyrus Rogers

W

hen wanting to make a major change in our situation, we are faced with what that change could mean. In many cases, it is this realisation that stops us dead in our tracks with fear. Are we ready to take a chance on ourselves - to face an uncertain path and where it may lead us? This can quickly lead to fear and crippling indecision. The fears that stop us are also what could lead us to persist, when we know we need to move forward. It is important to establish upfront that people the world over have felt the same debilitating fears that lead to inaction and thus failure.

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Once you realise that it is not unique to you and that everybody has experienced what you’re going through, then those fears can be overcome. The most successful individuals have also been in situations where they couldn’t see the way forward, but what they did differently was that they didn’t give up, and they didn’t let indecision derail them when they went in search of the right path.

Look no further than Sir Roger Bannister, who broke the record for the four-minute mile. Completing a mile run in four minutes or under had

never been done or recorded before.

But that gave him the determination to achieve the feat in 1954.

You can’t get anywhere, or have whatever it is you want, unless you make a choice. Once the choice is made, follow through on it. It’s what differentiates the ‘doers’ from the ‘dreamers’. Anyone and everyone can – and should - dream, but only a special few act on those dreams and turn them into reality.

When presented with choices, the fear of making the wrong one is heightened. Often when looking for that competitive edge, you will be the person in charge, or in control of the project. Being in a position of power or control can be daunting and lead to second-guessing yourself, leading to missteps on your road to success.

The feeling of being stranded in a desert and unsure which direction to choose in order to seek rescue is common - it isn’t a feeling exclusive to those in positions of influence – it can affect anyone.

So many of us have felt rudderless in our day-to-day lives. I for one know this first-hand, as I struggled with it for the longest time, working at a job where I felt unfulfilled. This is something I’m sure many of you can relate to - that sense of ‘entrapment’ that the modern working environment can engender. We know we need to change our circumstances, but we can’t seem to take that much-needed next step, all because we’re afraid.

The reason the fear exists is because there is often little margin for error.

We’re aware that making the wrong decision can have dire consequences or, at the very least, it can feel that way. However, not making a choice is as harmful - because treading water can lead to the sharks circling. This goes for both our professional and personal decisions. Giving any single choice power over you will relinquish control of the direction to follow.

Naturally, you have to weigh up what each choice means and examine its outcome. For every potential pitfall, there is also a pot of gold at the end of that rainbow. If you change your thinking just a little, from negative to positive, you can get on the right track fast. This means being cognisant of shifting your thinking of being one step from heartbreak, to knowing that you’re one step away from your greatest success. The way you perceive a problem leads to finding a solution.

I have to reiterate that the most important thing to determine is motivation and what drives you. The things that motivate you or get you going before a project will also be what keep you going after you’ve chosen to do something. The task doesn’t change, but the way you perceive it does. Thus, the clearer you are on why you are doing something, or why you’ve chosen a particular item or path, the easier it is to follow through.

Motivation is critical once a decision has been made, and the deeper you dig, the better the reward at the end.

Once you are aware of what your limitations are, you can overcome them; you become aware of what can be achieved. You must have a goal - something to strive towards, something you absolutely need to do. Personal fulfilment also comes from pushing yourself to the limit and proving that you can do more when in search of your goals and dreams. This is the best way to conquer natural indecision and the subsequent confusion. Stay focused and stay true.

Cyrus Rogers’ book, COMPETITIVE EDGE: Lessons From the Sporting World for Sustained Success in Life, is published by Tracey McDonald Publishers, and available at bookstores nationwide.

WISDOM

be able to enjoy a set chunk of time dedicated exclusively to yourself and your health. I highly recommend trying to get some movement in first thing in the morning – this allows you to wake up and immediately prioritise your own wellbeing, allowing you to feel more confident and capable in your abilities to tackle the day ahead.

PRIORITISE

Hustle and Flow

A GUIDE TO WELLNESS IN WORK & LIFE // By Imogen Arton

T

he secret to success is hard work, determination and perseverance – or so they say. The reality is, no success is sustainable without a careful balance between the hustle and your holistic health. It can be all too easy to get swept up by your own ambition and the constant societal pressure to do more, work harder and climb higher...only to find yourself completely burnt out – physically, mentally and emotionally.

No longer can we continue to sacrifice our health at the altar of our careers – work should be a part of your life, not your whole life. Luckily, there are a number of steps you can take and strategies you can implement to take control of your life and become empowered in both your work and your wellbeing.

NOURISH

You can only give your best if your body is getting the best. Maintaining a healthy nutrition plan is no small feat, especially if you are working in the fast-paced corporate world. You may feel that you have no time available to plan or prepare wholesome, satisfying meals, or you might have no idea where to start. There is no one-sizefits-all diet, but there are a few tips that should get you on the right track…

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*Listen to your body. Eating plans

can often feel restrictive because so much time and energy goes into thinking about the rules. Rather than trying to adhere to a set diet, try to tap into your body’s own needs and wants, and eat accordingly.

*Take time to think about your

relationship with food. Are you in control of when and what you eat, or are you pushed around by emotions and cravings?

*Try to set aside a couple of hours

per week for meal prepping – this allows you to lovingly create wholesome meals that will give you an essential boost of energy when you need it most.

Many of us who work in high-pressure environments may struggle with workflow and time management. This is only exacerbated when we are not taking care of ourselves properly. The more your brain is buzzing around trying to keep track of your myriad tasks, engagements, presentations and other responsibilities, the less efficiently it can perform what actually needs to be done. The key here – although it may seem counterintuitive for the fast-paced working world – is to slow down. Take time to figure out the relative importance and urgency of tasks, and prioritise them accordingly.

Once you have outlined the hierarchy of priorities, stick to it! It may be tough when the next ad hoc emergency flies through the door, but if you can stick to your plan you will feel more in control, calm and capable.

Importantly, be sure to prioritise yourself if that is what is needed to get you out of a rut. The organisation of your task list makes little difference if your body and mind are depleted.

Transforming your life is as big a job as it sounds, but you will find that once you begin to get into flow, things get easier and easier. Take the time and make the commitment to connect to who you are and what you need to be truly fulfilled, and then go out and make it happen – you’re worth it.

MOVE

The benefits of incorporating daily movement into your routine are manifold and monumental. Not only does exercise give us a dose of those oh-so-lovely endorphins, but it can also help to boost your energy levels and raise your metabolism.

Furthermore, getting into an exercise regime is almost guaranteed to raise your confidence levels to new heights. Not only because you will be seeing positive changes in your body – such as increased strength and fitness – but also because you will

ABOUT THE AUTHOR

Imogen Arton is a busy businesswoman and mom, as well as a health, life & career coach.

You can find her on Instagram at @healthyhustlebygin, where you’ll find out more about her brandnew Healthy Hustle programme, which harnesses her signature Femmepower with Imogen method to transform your wellbeing and get you from where you are to where you deserve to be.

DO YOU KNOW WHAT’S REALLY IN YOUR HOME CLEANING PRODUCTS? Unfortunately, many of the conventional cleaning products on the market are full of harsh and potentially harmful ingredients.

What’s more, the production process can often negatively impact the environment due to the pollutants that are pumped into the air, as well as the chemical run-offs.

The good news is that there are equally effective natural alternatives for a home that’s both clean and green.

• Eco-friendly • Non-toxic • Biodegradable • Hypoallergenic • Free from artificial fragrances, dyes and chlorine • Pet-friendly • Safe for septic systems

SHOP IN STORE & ONLINE

WISDOM

D E F I N I N G I N N O VAT I O N : S O LV I N G P R O B L E M S , S U S T A I N A B LY // By Mushambi Mutuma

C

EO, author and renowned speaker Mushambi Mutuma unpacks what it means to (truly) innovate, and provides invaluable guidance for effectively harnessing creativity to propel your ventures to long-term success.

I recently asked a few followers how they’d identify innovation: ‘The improvement of existing ideas or creation of new ones, to operate more efficiently and effectively’ – @ms.jua ‘New and simple solutions to problems’ – @danbrsmalemo ‘Progressive, life-changing & inspiring’ – @staceydesigns However, it was @kgalimo’s take on innovation that spoke most directly to me: ‘Innovation is about finding a more sustainable solution to an everyday problem. It’s a reinvention of self.

Thoughtful simplicity.’

Inherently, innovation is about problem-solving. It’s that simple.

We often overcomplicate what it means to innovate and how to do it. However, in its very definition, innovation is about finding a solution in the simplest way possible.

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Typically, we tend to believe that coming up with an innovative idea means coming up with a solution no one has ever heard of before - a space-age level application. The Rolls-Royce version of the big idea in our head. In most cases, the Polo Vivo version, with no air-conditioning or power windows, that just gets us from point A to point B, is all that’s necessary. Innovation’s nature is for you to use it as a tool to solve the problems around you – innovating is about solving a problem with a solution that will last. To describe it even more simply, innovation is the process by which we change the world. We don’t innovate for the sake of smashing the status quo or just for the sake of breaking everything around us. Innovation is solutionbased.

WHAT INNOVATION ISN’T

Understanding the opportunities with innovation and remaining adjacent to how it works is quite critical, but we also have to understand what innovation isn’t.

INNOVATION IS NOT ABOUT BEING FIRST

When understanding the nature of technology and innovation, you’ll note that most new ideas are truly not that new. Invention rarely happens in this day and age, and that’s okay. It’s likely less

needed than before. Continuous improvement and adaptation, however, will always remain key.

So, stop trying to be first to market with a brand new idea. The focus should be on taking what’s currently present and refining it even further.

Innovation does not mean being the first in your industry to launch or take advantage of something. It can also mean just doing it the best, the most efficiently or with a reframed business model.

INNOVATION IS NOT MERELY A BUZZWORD

Don’t let taglines, fancy job titles and new websites fool you; there’s a huge difference between saying ‘we’re innovative’ and actually being innovative. Many of the brands I meet with on a regular basis as clients state and believe (on the surface) that they are innovative. It’s written on the whiteboard of almost every boardroom and it’s raised in every yearly team-building workshop.

A few years ago, a financial services client gave us the brief to ‘reinvent digital banking’. As a digital lab, this was an incredibly exciting challenge for us. We were going to get to truly disrupt and offer a fully immersive value proposition to an industry filled with inefficiencies, mistrust and unexplainable fees. Right?

EY

BRA

WALTER SISULU

Growth comes through regular failure and rapid experimentation.

This means researching, designing, whiteboarding, testing, implementing. And then going back to researching again. In order for you to be successful you need to fail constantly through testing your ideas. This is not falling down on your face and staying there. This is finding out what doesn’t work and then moving on to the next opportunity and being more refined and more precise. If you encourage innovation within your company, you encourage experimentation, and you encourage failure. The expectations, therefore, have to be managed realistically. The most impactful ideas weren’t rooted in the best business model, financial structure, profit versus risk margin or even in core historical services and product offerings. They were rooted in shaking up the status quo, thinking outside the box and trying something completely new and almost irrational.

That willingness is the best path to success.

ABOUT THE AUTHOR

Mushambi Mutuma is a CEO, author and speaker who has spent the past 12 years building brands and businesses across the African continent and the United States.

His debut book, Tech Adjacent, is a must-read for anyone aiming to understand technology in Africa and business at large - CEO, manager and student alike. Grab your copy online or at any leading bookstore.

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.

G IN

YOU NA T

E IN FULL , UR

“It’s the law of life that problems arise when conditions are there for their solutions ...”

bottom lines to think about here. This restricts not only the risks and leaps of faith we take, but also restricts our process. By its very nature, innovation is about experimentation.

We need to escape the curse of implementation and focus instead on trying something completely new, never tested, often only dreamt of.

CE - BRING OR

Dimostrazione is a commitment to test knowledge through experience and persistence, and to consent to failure. Often our expectation of innovation is for it to never fail. It must be improvement only. We have

H E AL

YEARS

ALTH IN F HE

While studying art in Florence, walking the same streets that Leonardo da Vinci walked daily, I learned that the most important lesson for achieving next level success is through failure. Da Vinci’s accomplishments included painter, sculptor, scientist, architect, musician, mathematician, inventor, geologist, botanist…the list goes on. However, one of this polymath’s foundational principles unlocks the power of failure and can be used as a framework for your personal development. Dimostrazione.

E

TH

INNOVATION IS NOT FAIL-PROOF

HEA H LT

Well, all they actually wanted was a new website. The intimidating challenge of being truly ‘innovative’ and upgrading the current banking experience was overwhelming and not rational to the bottom line. Why fix what’s not completely broken?

That’s how most of us view innovation. It sounds nice. It looks good on our New Year business resolutions. But most of us don’t understand it or actually want it to take hold. It would force us into a new space, take us out of our comfort zones. It’s a journey that needs real commitment. Real innovation is about a true investment into change and progress. It requires you to practise what you preach.

IN

www.floraforce.co.za

WISDOM

GETTING IT DONE HOW TO PRACTISE PRODUCTIVITY AMIDST ADVERSITY Practical tips for performing at your best when life puts you to the test

O

thega Uwagba’s 2016 Sunday Time’s Bestseller Little Black Book: A Toolkit for Working Women is a compact yet comprehensive guide to enjoying a successful and fulfilling career while maintaining your holistic health and happiness.

Although created specifically to provide guidance for women in creative fields, Othega’s work offers invaluable insight for all those in the working world. Here, we break down her methods for maximising productivity, regardless of emotional, mental, social, economic or artistic challenges.

POWER HOUR

The first hour of your day is arguably the most important – make sure you use it wisely. It’s far too tempting to begin your morning by diving into emails and/or social media, however this wastes your brain’s brighteyed-and-bushy-tailed freshness on tasks of relatively little importance.

Furthermore, as Dr Kevin Jubbal explains, this is a reactive, rather than proactive way to start your day, which suffocates your ability to set your own intentions and goals without interference from others.

Othega recommends using the first hours of your working day to determine your priorities and get a start on them – setting you up for productivity and positivity. As an extra tip, she suggests starting with the most difficult task on your to-do list – ticking this off will give you a sense of accomplishment and relief that will propel you through the rest of your day.

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MAKE A LIST

Although obvious and far from groundbreaking, making a physical list of your responsibilities is a tried-and-tested way to maximise your productivity and get yourself in the right mindset. Othega suggests creating a list at the start of each week with your key goals, prioritised in order of importance. This allows you to get a firm grip on your workflow, and allows your brain to focus on the work that needs to be done, rather than worrying about forgetting important items or arranging your task list on the job.

LUNCH TIME

Too many of us settle for a quick ‘lunch’ at our desks when things get hectic. In fact, these are the times during which you should make sure to take your full lunch break, and make it a proper break while you’re at it. Refuel with wholesome food that will actually replenish your energy levels, and try your best to avoid technology during your break. This is your designated time to slow down, catch your breath and reset – take full advantage!

everything ticked off. However, your brain simply cannot function at its best during these marathon sessions. Othega recommends organising your work into distinct periods of focused productivity, with frequent breaks to allow yourself to recharge and reset. A model she suggests involves splitting your day into a few two-hour ‘work blocks’, which comprise 90 minutes of focused work followed by a 30-minute break. She cautions against working beyond the allotted time simply because you’re ‘in the zone’. Not only is this likely to burn you out, but you will also be more motivated to return to work if you’re excited about diving back into an enjoyable project.

THE EARLY BIRD

This one is a bit tough for those of us who consider sleep our one true love, but Othega swears by starting your working day one hour earlier than usual. The key, as with so many healthy habits, is consistency. It may be painful at first, but if you commit to waking up at the same time every day and getting a head

start, you will soon find yourself enjoying the benefits. Not only will you be able to attend to your tasks without disruption from colleagues or clients, but you are also likely to experience higher energy levels and an increased sense of control over your day.

ONE THING AT A TIME

Many jobs require workers to juggle a number of competing projects, clients and deadlines, making it all too easy to work yourself into a fragmented, exhausted mess. Rather than flitting between tasks in an attempt to get everything done at once, pick one thing that you would like to tick off your to-do list and focus exclusively on that until it is complete.

Transforming your working life will not happen overnight – it takes time, dedication and discipline, but it is so worth it. You can only give your best when you believe that you are capable of doing so; so, take control, prioritise your own needs, and get it done!

QUALITY OVER QUANTITY

When you’re working under pressure, it often feels like you need to be going at it non-stop in order to get

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WISDOM

RESILIENCE READS

BOOKS FOR BOUNCING BACK // By Karl Gostner

S

urviving times of acute hardship requires a careful balance of engaging with the reality of the moment while still keeping our eyes fixed on the horizon. It is this combination that allows us to be fully present and grounded in our experience without becoming overburdened and stagnant. With cognisance of our current reality and hope for a better tomorrow, we can take intentional action to create the future we envision for ourselves, our planet, and all those beings with whom we share it. But this is no easy task.

In times such as these, as we attempt to conquer tomorrow while surviving today, it is vital that we look to sources of inspiration and wisdom. This collection of nonfiction draws together the best of human knowledge, experience and guidance to provide not only a roadmap to brighter days, but also invaluable comfort and encouragement as we make our way through the darkness.

Dark Nights of the Soul: A Guide to Finding Your Way Through Life’s Ordeals by Thomas Moore, PhD In this powerful work of nonfiction, American psychotherapist, theologian and spiritual writer Thomas Moore draws on contemporary and ancient wisdom to offer guidance for navigating and finding renewal in our darkest

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moments. The ‘dark night of the soul’ refers to a period of great pain, sadness, and – inevitably – transformation. In the introduction, Moore writes: “The dark night saves you from being stuck in your small life. It makes you a hero. It grows you into your fate and into being a responsive member of your community. In your mother’s womb you were becoming a person.

In your womb-like dark night you are becoming a soul.” Moore does not look upon the dark night as the enemy; rather, he sees an opportunity to reflect, reshape and grow. If you are looking to discover the positive potential of our current hardship, Moore may just have the answers you are seeking.

Apollo’s Arrow: The Profound and Enduring Impact of Coronavirus on the Way We Live

by Nicholas A. Christakis Nicholas Christakis – trusted physician, sociologist and head of the Human Nature Lab at Yale University – strikes a sound balance between philosophy and science in Apollo’s Arrow as he unpacks the long-term impact of the COVID-19 pandemic on human society.

Although focused on the US context, this expert analysis sheds ample light on the global experience of the health crisis. With comprehensive examinations of and reflections on past pandemics, scientific research and sociological theory,

this work offers a grounded and wellsubstantiated exploration of how the coronavirus has shaped our world, and where we may be headed next.

Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster

by Linda Graham Seasoned psychologist, counsellor and coach Linda Graham is wellversed in the art of building resilience for endurance through life’s toughest challenges. Through a measured combination of neuroscience and holistic approaches to wellbeing, Graham has created an encyclopedia of over 130 evidence-based, experiential exercises that you can perform daily to strengthen the foundations of your resilience. With regular practice and active self-care, you can use Graham’s techniques to ‘rewire’ your brain’s habitual coping mechanisms and transform challenges into opportunities for posttraumatic growth.

Unf*ck Yourself, Unf*ck the World: Revelations to Save Your Life

by Kagiso Msimango Kagiso Msimango’s Unf*ck Yourself, Unf*ck the World is a rollicking read that takes us on a whirlwind tour through everything from planetary grids and family constellations to plant medicine, behavioural kinesiology, mindful breathing and more. Msimango’s humorous,

occasionally self-deprecating, style evokes a curiosity for the areas of our lives and wellbeing that we may ordinarily dismiss. When Msimango was herself trying to recover from adrenal fatigue, she developed an arsenal of interventional practices that allowed her to overcome her challenges and reach a place of holistic wellbeing. Her physicians were sceptical of her proposed treatment strategies, arguing that there was little to no evidence that anything she was doing would be effective.

She responded, “If it works, then who cares?” This eclectic, experimental approach to her recovery provides the foundations for Unf*ck Yourself, Unf*ck the World, and offers inspiration for those seeking alternative ways to tackle the unprecedented economic, social and emotional challenges that we are currently facing.

The Making of a Manager: What to Do When Everyone Looks to You

by Julie Zhuo Occupying a leadership position during times of disruption brings a wide range of challenges. Zhuo’s The Making of a Manager is an easy, enjoyable read that will equip you with the essential skills necessary to inspire and motivate your team for success.

Zhou’s personal leadership journey – in which she joined the Facebook team as an intern when the company had under 50 employees, only to be promoted to her first management position at the age of 25 and later go on to head up the product design department – provides her with ample first-hand experience and sage wisdom. With her pragmatic advice and numerous real-life examples to answer your burning questions, this is the read you need to lead.

“We read to know we’re not alone.”

WILLIAM NICHOLSON

Ottolenghi Simple

by Yotam Ottolenghi While there is immense value in fully engaging with the challenges you are tackling, it is also important to allow yourself to step back and take a breath...and while you’re at it, refuel with some wholesome grub!

From beloved chef Yotam Ottolenghi comes Ottolenghi Simple, your onestop guide to easy, healthy meals that will keep your body and mind in tip-top shape. With his tangible passion for his craft and signature mix of vibrant colours and flavours, Ottolenghi reminds us that there is beauty to be found in even the simplest corners of life.

The Complete Tassajara Cookbook: Recipes, Techniques, and Reflections from the Famed Zen Kitchen

By Edward Espe Brown Edward Brown’s Complete Tassajara Cookbook is a great complement to Ottolenghi, drawing on his years running the kitchen at California’s world-renowned Tassajara Zen Mountain Center, and pairing recipes with light anecdotes and insightful reflections. Brown’s approach is looser and freer than the demands of conventional cookbooks – exactly right for our present times, in which we could all do with a little more freedom and forgiveness. One of the book’s highlights is Brown’s tale of seeking advice from Buddhist monk Suzuki Roshi, who was head of the monastery at the time. Roshi advises, “When you’re cutting carrots, cut carrots.” Brown reflects that Roshi helped him bring calm and mindfulness to each moment of life; it’s not always necessary to do more, sometimes it’s about doing life slightly differently.

Down Second Avenue

by Es’kia Mphahlele In times of difficulty, it can be immensely helpful to turn to the stories of people who have endured and overcome hardship. Es’kia

Mphahlele’s autobiography Down Second Avenue details his journey from a child born into the poverty and oppression of apartheid, to becoming a world-renowned activist, author, teacher and African cultural icon. His life was one of constantly seeking to rise above, resulting in triumph against a system that sought to grind him down.

Solitary

by Albert Woodfox Albert Woodfox’s Solitary, shortlisted for the Pulitzer Prize in 2019, details his story of spending over 40 years in solitary confinement after being wrongfully convicted of murdering a prison guard in 1972. Woodfox’s story illuminates his dedication to maintaining hope and compassion despite the odds stacked against him, and pays testament to the unbreakable power of the human spirit. Like Mphahlele, Woodfox keeps his purpose burning bright in the darkness moments, and proves that you can overcome.

The Gifts of Reading Curated by Jennie Orchard Inspired by the eponymous 2016 essay by Robert Macfarlane, The Gifts of Reading is a rich collection of essays on the joys of literature from some of the world’s most beloved authors, novelists and poets.

Published to coincide with the 20th anniversary of Room to Read, a global literacy non-profit, all royalties from The Gifts of Reading are donated to the organisation. Reignite your love for literature, contribute to positive change, and find a few new gems to add to your reading list, courtesy of the collection’s contributors.

Right now, we are finding our way through the dark. This is our time to review, renew and revolutionise the very systems upon which our lives have been built, so we’d better get prepared.

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ABUNDANCE

SO YOU WANT TO S TA RT A S M A L L

BUSINESS IN S O U T H A F R I C A? // By Montaque Swanepoel

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D

uring the worldwide pandemic, there has been a significant shift of individuals moving towards entrepreneurship and running their own small businesses. The reasons vary, and include everything from retrenchments to wanting more time with family at home or simply having a great idea for a start-up. As more and more systems and people shift towards online work and the cloud, it’s become easier than ever to start your own business (at least in terms of the day-to-day practicalities of working). The South African Government is also currently shifting focus to encouraging and supporting small business and entrepreneurship amongst its citizens, and definite progress is being made in the area.

However, it is still imperative that you make the right decisions early in the game when starting your new business, and that you are aware of the compliance elements needed to legally maintain it.

TO PTY OR NOT TO PTY?

The first step that is often missed is to consider whether you should be running your business as a private company or as a sole proprietorship.

Both have their benefits, and should be carefully considered. It’s best to consult a professional when weighing up your options (there are a few others that they will be able to explain to you, too).

With a sole proprietorship, you run the business in your own capacity and name (you can still have a professional business name).

This is the most simple route of starting a business, as you don’t need a company registration at the Companies and Intellectual Property Commission of South Africa (CIPC), or even to change your bank account. You can simply start running your business. However, it is always a good idea to try to separate your business bank account or keep very close track of the business expenses in some way.

There are also some cons to be considered here. At the end of your financial year-end, you will need to file your personal income tax return, and all profit and withdrawals will be taxed at the personal income tax bracket, which can be higher than that of a private company. Another con would be that you will be personally liable for any debts, etc. that the business incurs.

With a private company, you have the benefit of the protection of limited liability and a lower income tax rate, however the associated cost involved to maintain the company is higher than that of a sole proprietor.

Starting a private company in South Africa is actually a fairly simple and efficient process. You can either register your own company on platforms such as CIPC or BizPortal.

Or, if you need some advice, reach out to an accounting firm that specialises in small business.

Registering a business should only take a couple of working days, and in some cases even just a few hours.

Usually, it’s coming up with a good business name that takes up most of the time!

However, if your startup doesn’t work out, there are fairly complex processes involved in closing down the private company, whereas with a sole proprietorship, you can simply stop trading and there would be no implications or fees other than your tax returns.

From a compliance perspective, a lot of business owners are not aware of their responsibilities – especially when operating as a private company.

Private company owners need to submit an annual return declaring turnover to the CIPC. If this is not done on a yearly basis, you risk your business being deregistered from the CIPC. You will also need to inform the CIPC if any changes have been

made to your company information.

Secondly, all tax submissions need to be submitted on time and paid accordingly to SARS. If you have no additional tax products, this will only include a yearly income tax return with annual financial statements and bi-annual provisional returns.

If you are a VAT vendor or have employees, there will also be VAT and EMP201 and EMP501 submissions involved. Failure to meet these requirements will result in SARS taking further action. Luckily, if your business has started running behind on tax deadlines, it isn’t too late to do a quick catch-up - with the help of a qualified accountant, you should be back up to date in no time.

Ultimately, the South African government has done a fantastic job of making it relatively easy to start your own business. It’s really important to get the right advice early on to make sure that you position yourself and the business in the best situation once things take off. Starting a business is hard enough, and when you have to start thinking about the red tape, it can seem an insurmountable task.

These are the high-level requirements in addition to complying with all the regulations set out in the Companies Act of South Africa. It’s still best to schedule a quick meeting with an accountant so that all aspects of your business are examined and you know exactly what is expected of you.

ABOUT THE AUTHOR Montaque Swanepoel is a chartered accountant and founder of CFO360.

CFO360 has helped hundreds of business owners to streamline their processes and understand their finances so that they can spend less time on admin, and more on the things that matter. Find out more at www.cfo360.co.za or get in touch at montaque@cfo360.co.za.

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ABUNDANCE

ESCAPING THE

DEBT TRAP // By Moroka Modiba

Financial expert and entrepreneur Moroka Modiba explains how to stop debt in its tracks and take care of your financial wellbeing.

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hen you start incurring debt, it is often easy to keep on borrowing. It’s a habit that is easily acquired. However, eventually you can fall into a debt trap – when you get to a point where you have to take out extra debt to pay outstanding debt. Paying one debt by using another kind of debt is like getting into quicksand: the harder you try to solve your debt problem using another debt, the deeper you sink. Eventually you will be in so deep, you won’t be able to get out.

Many people reach a level of debt so overwhelming that they choose to give up. You become a slave to your debt, and live like a zombie serving a relentless master. You’re on the run, to the point of exhaustion. But there’s good news: getting rid of debt is not rocket science. I truly believe that no matter how hopeless your situation may appear, if you are determined to get rid of your debt, you can do it. What it takes can be summed up in six words. I call the process PAD PAF.

So, let’s look at how you can get out of the debt trap by tackling PAD PAF one bit at a time...

PLANNING

Planning is the most important part of the debt recovery process.

It helps you put things into perspective. If you are in debt, you need to understand clearly what your financial status is, and decide where you want to be in the future. Once you have a clear understanding of this, it will be easier to draft a road map that will help you reach your destination. Since people’s financial challenges differ, my advice is always to work with people who have expertise in debt recovery, such as debt counsellors. A debt counsellor will be able to help you draw up a plan that takes into consideration all the important issues pertaining to your particular circumstances.

ACTION

There’s a saying that goes: “To eat an elephant, you need to take one bite at a time.” Many people want to solve a big problem through a single act, or by using a silver bullet. When the problem fails to disappear, they lose patience and motivation, and then give up. It is important to realise that big problems sometimes need to be tackled bit by bit. You have to take one step at a time. So, if you find yourself struggling with debt, sometimes it is best to settle one account at a time instead of trying to settle all of them at once. A good

strategy is to settle the highestinterest loan first. You can do this by, for instance, channelling any extra income (such as your bonus or a salary increase) into this loan first.

Once you have settled the loan with the highest interest, focus on settling the loan with the second-highest interest, and so on. If you find yourself struggling to structure and manage your debt repayments, seek advice from a debt counsellor.

DISCIPLINE

You can have the best plan designed by the best minds around, but if you can’t follow that plan because you lack discipline, you will always find yourself in the same position – or worse. Discipline is crucial when it comes to debt recovery. Lack of discipline will have you chasing your own tail like a crazed dog. In fact, you’ll be taking one step forwards, and then two steps back.

PATIENCE

People who master self-discipline are usually patient. They are the ones who will understand that the journey to debt recovery will be long. They also understand that any diversion from the path will prolong the journey. So, they remain focused on the road map, knowing that they will eventually get where they want to be. Someone who lacks patience will try to take short cuts, mistakenly thinking they’ll reach their goal sooner. They bring to mind the many taxi drivers on South Africa’s roads who switch lanes in a traffic jam to try to get ahead. In most cases, they end up in the slowest lane, or worse, in an accident. They often get there far too late – or never at all.

AMBITION

Ambition means having a strong desire to achieve something. It is important to have a goal and the desire to achieve that goal. I believe the higher you set your goal, the better. Decide now that your explicit goal is to get rid of all your unnecessary debt and live a debt-

free life. You are far more likely to achieve a clear goal like this than a vague goal such as reducing your debt so that you can ‘live with it’.

FAITH

People who are positive in nature tend to accomplish more than those who are negative. Positive people always believe in a better future, while negative people always fear the worst. It’s easy to become discouraged when you believe that things can only get worse. “Ag, what’s the point?” you’ll hear them say. They give up before they even try. Having the faith that things will get better makes a huge difference between failure and success. I have been in the position of having to tell people who are in a ‘financial crisis’ that their debt-recovery process may take three to five years. The negative ones will jump up from their seat and say, “What?! Five years?!” Five years on, I often find that they are still in the same position. But I have also met people with a positive outlook who focus on the positive side of debt relief, believing that they’ll soon be able to enjoy a debt-free life after many years of being burdened by debt. Their attitude makes a huge difference.

ABOUT THE AUTHOR Moroka Modiba is a businessman, entrepreneur and owner of Fatima Capital (Pty) Ltd, an authorised FSP that specialises in asset management. He has over 15 years of experience in the financial industry, ranging from baking and insurance to stockbroking and financial education. In 2018, he published his debut book, Think Yourself Rich: A Step-by-Step Guide to Financial Independence, as an accessible guide for anyone seeking financial independence and wellbeing.

T R AV E L

BUCKET LIST AFRICAN ADVENTURES

Unmissable Experiences ON YOUR DOORSTEP // By Mark Bland

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ith the closure of international borders around the world, many are missing the adventure and excitement of travel abroad.

Luckily for us living on the beautiful African continent, we don’t have to venture too far to enjoy an escapade packed with a myriad wonders and once-in-a-lifetime experiences. From connecting with the untamed animal kingdom to scaling legendary peaks and leisurely wanderings through enchanting landscapes, here are just a few of the incredible African travel experiences that we’ve got on our bucket list...

Bask in the Majesty KENYA

Become swept up in the monumental beauty of Africa with a visit to the beloved Amboseli National Park, famous for its dramatic views of Mount Kilimanjaro and vast herds of elephant. With an eight-day itinerary designed to take you on a tour of Kenya’s greatest hits, prepare to be blown away with sightings of legendary ‘Big Tuskers’, day and night game drives in search of a wide variety of big and small game, and peaceful picnics in the heart of the reserve.

adventure, with mornings spent searching for the day’s first game and serene bush dinners illuminated by the stars of the stretching African skies. Complete with a private guide, customised game vehicle and personal chef, the perfect safari experience awaits.

Fly High Over the Savannah KENYA

Tick All the Boxes BOTSWANA

There are infinite ways to explore the wonders of Africa, but nothing can replace a good ol’ safari holiday in the heart of the bushveld. Step out of South Africa and into the pristine landscapes of Botswana where you can enjoy tranquil moroka rides along the deltas, bird-watching sessions on the lagoons, and offroad adventures searching for the Big 5. Indulge in the perfect blend of adventure and luxury, and make memories to be treasured for a lifetime.

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Soak up the magic of the historic Maasai Mara plains and see the world from a new perspective with a breathtaking hot air balloon ride over the Kenyan savannah. This sevenday itinerary offers a comprehensive wilderness experience, with exhilarating game drives through the Mara reserve, guided bush walks with a local Masaai guide, serene sunset dinners and, of course, a magical evening spent atop the sunlit clouds admiring the electrifying views that Kenya has to offer.

Get Back to Basics BOTSWANA

Allow yourself to become immersed in the natural beauty of Botswana with a back-to-basics mobile safari.

With a focus on removing all barriers from your natural experience, you will be able to enjoy an authentic African

Journey to the Edge of the World ZIMBABWE

An essential for any African adventure bucket list is a visit to the truly awe-inspiring Victoria Falls. Designated a UNESCO World Heritage Site in 1989, this magnificent natural wonder puts on a staggering show as it sends upwards of 600 million litres of water over the edge any given minute.

Not to be outdone, the surrounding natural beauty is a sight to behold, with the winding flow of the Zambezi river, vibrant indigenous flora, and herds of elephants, sable, zebra, giraffe, kudu and eland. With a range of experiences on offer, including game drives, river cruises, kayaking and walking safaris, this is one destination not to be missed.

Watch the Wilds

Meet the Family

Be witness to one of nature’s most iconic sights with a trip to Tanzania, where you can watch the Great Migration of wildebeest across the Serengeti. This legendary event sees hundreds of thousands of zebra, wildebeest and antelopes traversing the plains in pursuit of lush grazing pastures. Take a front-row seat with both day- and nighttime game drives, share the highlights of your adventures around a crackling fire, and soak up the unique beauty of East Africa on an expedition to never be forgotten.

If you’re an animal lover, you simply can’t miss a trip to see the legendary mountain gorillas of Uganda in the Bwindi Impenetrable Forest. Contrary to its name, you will be able to explore the forest to uncover its vast, varied population of flora and fauna, which includes over 340 bird species, enchanting troops of chimpanzees and, of course, the secretive mountain gorillas that have drawn travellers to Uganda for centuries.

Reach New Heights

If you’re seeking some rough-andtumble exploration, get yourself in the driver’s seat by hiring a 4×4 safari vehicle and choosing your own adventure! With the freedom and mobility granted by your very own Africa-mobile, you can enjoy a colourful visit to the continent’s most remote and beautiful locations. And, because life is about balance, you can pair your off-the-beaten-track ventures with a stopover or two at nearby luxury lodges for the perfect combination of risk and relaxation.

TANZANIA

TANZANIA

When it comes to bucket list classics, conquering Mount Kilimanjaro ranks as one of our top picks. Embark on an adventure for the books and enjoy every step of the way by setting out on the Marangu route – arguably the most popular of the seven official trekking routes thanks to its steady and gradual pace. Along the way, admire lush tropical rainforests, peaceful grasslands, magical alpine woodland and vast moorland, and be blown away by the summit’s surreal snow fields and stunning glacial region.

Take a Stroll ZANZIBAR

For those seeking an African escape that leans more towards luxury than adrenaline, embark on a leisurely exploration of Zanzibar’s iconic Stone Town. Named a UNESCO World Heritage Site in 2000 for its historical and cultural value, Stone Town offers a multitude of delights, including quaint street food markets, breathtaking beach scenes, and a vast array of world-class lodges and resorts.

UGANDA

Take the Wheel

VARIOUS LOCATIONS

Walk on the Wild Side SOUTH AFRICA

Discover the wilderness within our very own borders by embarking on a walking safari at Timbavati Private Nature Reserve. Tuck into hearty meals prepared over an open fire by an expert cook, enjoy an intimate look into the comings and goings of the reserve’s varied fauna, and get down and dirty with the untamed wild. With no cell reception or electricity, this unique experience promises to fully immerse you in the beauty of Africa for a transformative adventure of peace and serenity.

Explore the Sands of Time NAMIBIA

Step into an unfamiliar world of desolate beauty with a self-drive tour of Namibia’s iconic Sossusvlei dunes. A veritable paradise for sightseers and photographers, the destination’s expansive plains and striking red sand dunes make for an unforgettable journey. Make the experience that much sweeter by paying a visit to some of Namibia’s other gems – on our list of unmissable stops are Walvis Bay, Swakopmund, and Etosha National Park.

Every day lived in Africa is an adventure, and we continue to be overwhelmed by the abundance of unique beauty that is to be discovered.

Return to your roots, journey the path less travelled, and prepare to look back on a life well lived.

ABOUT THE AUTHOR Mark Bland is the owner of Satori Africa, a bespoke travel and tour company that curates unique, personalised itineraries throughout Africa. For more information or to create your own African adventure, visit www.satoriafrica.co.za.

RECOMMENDED READING

ON OUR BOOKSHELF

L I F E ’ S N OT Y O G A Jacqui Burnett | Sophie Blue Press From author, adventurer, financial strategist and integral coach Jacqui Burnett comes this intimate and affective memoir of her journey through trauma, listlessness and recovery. Jacqui has been through more than most, growing up in a toxic and tumultuous household in apartheid-era South Africa and facing no fewer than nine near-death experiences over the course of her life. After years of working to overcome her past, she finds herself with a wonderful job, husband and life...until it all comes crashing down. With brutal honesty and tender vulnerability, she unpacks her experience of hitting rock bottom, embarking on a painful voyage of self-discovery, and rising from the ashes.

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THE H APPIEST M AN ON EARTH: THE BEAUTIFUL LIFE OF AN AUSCHWITZ SURVIVOR Eddie Jaku | Pan Macmillan On 9 November 1938, Eddie Jaku – a Jewish German – returned from boarding school to an empty home, his family having gone into hiding. In the early hours of the next morning, a group of Nazi soldiers broke down the door, assaulted him, and transported him to the first of many concentration camps. What followed were seven years of fear, abuse and horror at the hands of the Third Reich, before he finally escaped to a forest during a death march from Auschwitz. Today, Eddie is 100 years old, and considers himself the happiest man on earth. This memoir tells his heart-wrenching story, and shares his message of hope, joy, and love for life.

MADE IN SOUTH AFRICA Lwando Xaso | Tracey McDonald Publishers Growing up during the tumultuous birth of democracy in South Africa, Lwando Xaso entered a world that strived for freedom and equality, while still battling a host of inherited demons. With a fierce passion for justice and a determination to dismantle the lingering oppression of South Africa’s complex history, Lwando embarked on a journey which would see her obtaining three law degrees and clerking for esteemed Constitutional Court Justice Edwin Cameron. Made in South Africa comprises a collection of vibrant essays that seek to engage with our turbulent national discourse, tackle the questions we are most afraid of, and celebrate the power of the individual voice.

JOURNEY Paulo Coelho | Pan Macmillan From the author of critically acclaimed novel The Alchemist comes this beautiful and inspiring journal to guide you through the ups, downs, disappointments and hopes of life. Adorned with enchanting illustrations and including excerpts from Paulo Coelho’s bestselling titles, as well as previously unpublished adages and interview extracts, this is the perfect companion for your journey. Each page offers a profound nugget of wisdom from Paulo and a safe space to explore your deepest yearnings, unpack your tangled mind, and record your passage through the world.

S AV I N G A S T R A N G E R ’ S L I F E : T H E D I A R Y OF AN EMERGENCY ROOM DOCTOR Anne Biccard | Jacana Media Dr Biccard lives with her partner on a small farm in South Africa, providing a sanctuary for rescued greyhounds and other animals. She has also spent the last 30 years as an emergency room doctor in Johannesburg, fighting death daily to save the lives of countless strangers. In this heart-wrenching, at-times hilarious memoir, she shares her insights and experiences of fighting on the frontline, as well as her dealings with the colourful characters that have been in her care. Published in November 2020, this touching work also provides an inside look into the war raging between the coronavirus and our healthcare heroes.

A F R I C A’ S W E L L B E I N G I N A N U N C E R TA I N W O R L D : S E A R C H I N G F O R SOLUTIONS Vusi Gumede | Tracey McDonald Publishers Having worked in government, business and academia over his life, Vusi Gumede has dedicated years to exploring the challenges and opportunities facing Africa – particularly South Africa – in our turbulent global landscape. Through revisiting opinion articles, academic journal papers, books and blogs that he has written over the past 20-odd years, and bringing new contemplations of the myriad waves of change rocking the world, Gumede seeks to spark a conversation about the critical issues facing our country. More importantly, he hopes to expand the existing discourse, develop solutions, and help each and every South African to realise the role they have to play in the upliftment of our society.

JUNIO R E XPLO RE RS: FE ELINGS SLIDE & LEARN FLASH CARDS Hinkler Books Equip your child with the emotional intelligence and skills that they need to live a full and happy life with Feelings Slide & Learn Flashcards from Hinkler Books’ Junior Explorers collection. Using fun and vibrant monster characters that your little ones will love, these cards help to develop visual literacy, memory and empathy. Each large, colourful card displays a picture representing a feeling. Once slid open, the card reveals the name of the emotion, as well as two other synonyms that your child can learn. With a number of ways to play and learn, these cards are the perfect tool to open your child’s heart and mind to the full spectrum of human emotion.

SHOP THE BOOKS AT S E L E C T E D B O O K STORES OR ONLINE

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P RO F I L E

A W E L L N E S S FA M I LY SUCCESS STORY We chat to Sifundo Elliot Peter about his journey from an employee in the Wellness Warehouse deliveries division to the owner of his own business.

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few years ago, Elliot was working as a cleaner for an investment group, and saw an advertisement for a position in the Wellness Warehouse stock and deliveries department. Today, he runs his own business, which manages deliveries for Wellness stores as well as our online shop.

We catch up with him to find out more about his story and his reflections on the journey of entrepreneurship.

Originally from Khayelitsha, Elliot started out at Wellness as a jackof-all-trades, and quickly became master of all. Working as a merchandiser, salesman, storeman and receiving clerk (among other things), he gained insight into the operations and logistics of running a successful business. It didn’t take long for his talents and enthusiasm to catch the eye of management, and within a few years he found himself promoted to Outbound Team Leader.

Elliot explains that he found the position very challenging at first, but immensely exciting once he settled into the role.

After gaining confidence in the field, Elliot approached Wellness for assistance in setting up a business plan for his own courier company. Supported by the team, he soon entered the world of

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entrepreneurship and established Ncilashe & Family Logistics (Pty) Ltd – named after his father’s clan as an expression of his love for and pride in his family.

Elliot graciously attributes much of his success to the support and guidance offered by the Wellness team, who helped him to navigate the process of setting up his company and applying for a business loan. He explains that his position at Wellness Warehouse allowed him to gain an understanding of effective business management; expand his skillset to become a more efficient and innovative worker; and access a network of valuable connections.

He goes on to say, “I am very happy, humbled and grateful to Wellness for giving me this chance. Everybody I’ve worked with has been wonderful.

I still feel like part of the family, and I’m very much looking forward to growing with the company.”

It’s easy to see why Elliot has risen to such great heights - his enthusiasm is infectious, and his strength of character and persevering drive for success truly set him apart. His advice to hopeful entrepreneurs in South Africa is to “be honest, determined, disciplined and willing to learn – both the easy and the hard way – and never stop trying.”

He goes on to say that focus is the key to success, along with a positive attitude and a network of loved ones who “understand and support you, no matter what.” On persevering amidst the many ups and downs of small business ownership, Elliot explains, “My lovely wife, daughter and two boys keep me motivated – I am determined to provide for them, keep them happy and give my children a good education.”

We could not be more proud to have played a part in Elliot’s journey, and we eagerly await the continued growth and success that he is sure to achieve.

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