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D23 Amino Acids Western Herbal Medicines

Each tablet contains 150 mg L-Theanine

Increases mental focus Reduces anxiousness Calms the mind Non-drowsy For more information, refer to enclosed package insert

This medicine has not been evaluated by the Medicines Control Council. This medicine is not intended to diagnose, treat, cure or prevent any disease.


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ISSUE 2 2014

contents

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Head to the African bush A Meaningful Life

24

Campsite Safety

HEALTH HABITS

22 24

20 Steps to Sleeping Better

30 Fight or Flight 35 Archery 36 Move of the Moment NUTRITION

40 43 46

36

Chiropractic Treatment

GET PHYSICAL

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BALANCING ACT

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WHILE SUMMERTIME IN THE BUSH IS LUSH AND GREEN WITH HOT AND SUNNY DAYS, THE BEST TIME TO HEAD FOR A WEEKEND SAFARI IS WHEN WINTER STRIPS THE TREES BARE AND OPENS UP THE VEGETATION TO REVEAL THE VERY BEST OF AFRICAN WILDLIFE. YOU MAY HAVE TO BRAVE THE COLD MORNING AIR, BUT THE EXPERIENCE IS WORTH IT.

Portion Distortion Way with Eggs

Shop like an Organic Mechanic

REGULAR DOSE

4 6 9 20 36 48

Health Calendar 2014 Need to Know Out & About

Health Trends Must Read

We Care Pharmacy Network Listings


regular dose

Health Calendar

2014 24-28............................... National Youth Health Indaba 24-28............................ SANCA Drug Awareness Week 26................................... International Day against Drug Abuse and Illicit Drug Trafficking

March TB Awareness Month Health Awareness Month 4-8 ............................................... School Health Week 8 ..........................................International Women’s Day 9-15 ......................................... World Glaucoma Week 11-17 ............................... World Salt Awareness Week 13 ..................................................... World Kidney Day 20 .............................World Head Injury Awareness Day 21 ....................................................Human Rights Day 21 ...................................... World Down Syndrome Day 24 ........................................................... World TB Day

July Mental Illness Awareness Month 1-5........................................ Corporate Wellness Week 11................................................ World Population Day 18..........................................International Mandela Day 28................................................... World Hepatitis Day

August

April

Bone Marrow Stem and Leukaemia Awareness Month (spans 15 August to 15 October) National Women's Month Organ Donor Month

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Health Awareness Month 7 ........................................................World Health Day 17 .............................................World Haemophilia Day 24-30 ......................... Global/African Vaccination Week 5 .......................................................World Malaria Day 29 April -17 May............. National Polio (1st Round) and Measles Immunisation Campaign

May Anti-Tobacco Campaign Month Burns Month International Multiple Sclerosis Month 4-11....................................................... Hospice Week 6-12......................................... Burns Awareness Week 8.................................................. World Red Cross Day 10........................................ World Move for Health Day 12 .......................... World Chronic Fatigue and Immune Dysfunction Syndrome 12 ........................................... International Nurses Day 17 ........................................... World Hypertension Day 19....................... International Candlelight Memorial Day 27 ........................... May-2 June Child Protection Week 28 ........................................ International Day of Action for Women’s Health 31 ............................................. World No Tobacco Day

June Men’s Health Month National Blood Donor Month National Youth Month 1.......................................... International Children’s Day 2..............................International Cancer Survivors’ Day 3-9.......................................World Heart Rhythm Week 4....................... International Day of Innocent Children – Victims of Aggression 5................................................World Environment Day 14............................................. World Blood Donor Day 15............................ World Elder Abuse Awareness Day 16..................................................................Youth Day 16-24........................................National Epilepsy Week 17-28...................................National Polio (2nd Round) Immunisation Campaign 21................................................ National Epilepsy Day

1-7................................... National Breastfeeding Week 1-7.................................................. CANSA Care Week 6-12...........................................Polio Awareness Week 4-10............................................. Rheumatic Fever and Rheumatic Heart Disease Week 9................................................. National Women’s Day 12.............................................. International Youth Day 15...............................Commencement of Bone Marrow Donation and Leukaemia Awareness Months 26-31........................ African Traditional Medicine Week 31.................................African Traditional Medicine Day

September Albinism Awareness Month Bone Marrow Stem Cell Donation and Leukaemia Awareness Month (spans 15 August to 15 October) Cervical Cancer Awareness Month Childhood Cancer Awareness Month Eye Care Awareness Month (spans 22 September to 19 October) Muscular Dystrophy Awareness Month National Heart Awareness Month National Month of Deaf People National Oral Health Month 1-8...................................................... Pharmacy Week 2-6..........................................Kidney Awareness Week 2-6.............................................................. Back Week 9...................International Foetal Alcohol Syndrome Day 9...........................................................World Sight Day 10.....................International Gynaecological Health Day 11....................... World Hospice and palliative Care Day 12................................................World Oral Health Day 14....... National Attention Deficit Hyperactivity Disorder Day 21............................................... World Alzheimer’s Day 23-29.............................................. World Retina Week 23......... Commencement of Eye Care Awareness Month 26................................ World Environmental Health Day 28...................................................... World Rabies Day 28...................................................... World Retina Day 29........................................................ World Heart Day 29/09-31/10............Human Papilloma Virus Vaccination Campaign (2nd Round)

October Bone Marrow Stem Cell Donation and Leukaemia Awareness Month (spans 15 August to 15 October) Breast Cancer Awareness Month Eye Care Awareness Month (spans 23 September to 20 October) Mental Health Awareness Month 1.............................. International Day for Older Persons 1.................................. National Inherited Disorders Day 9...........................Partnership against AIDS Anniversary 9........... International Day for Natural Disaster Reduction 9-15..........................................National Nutrition Week 10............................................World Mental Health Day 9...........................................................World Sight Day 12..................................................... World Arthritis Day 12............................................... National Bandana Day 12....................... World Hospice and Palliative Care Day 12-20.................................World Bone and Joint Week 15....................... National Foetal Alcohol Syndrome Day 15-19.........................................National Obesity Week 16.........................................................World Food Day 16........................................................ World Spine Day 17..................................................... World Trauma Day 17...........International Day for the Eradication of Poverty 20....................................National Down Syndrome Day 20............................................ World Osteoporosis Day 20-26..... International Lead Poisoning Prevention Week 23..................... National Iodine Deficiency Disorder Day 24......................................................... World Polio Day 28-3......................................... November Stroke Week 29.......................................................World Stroke Day 30............................... Commemoration of African Food and Nutrition Security Day

November Quality Month Red Ribbon Month 2................................................ National Children’s Day 4-10.......National Cardiopulmonary Resuscitation Week 4-8.................................................SADC Malaria Week 8....................................................... SADC Malaria Day 9........................................................ World Quality Day 14................................................... World Diabetes Day 25........................International Day for the Elimination of Violence against Women 25/11-10/12........... 16 Days of Activism on No Violence Against Women & Children

December Prevention of Injuries Month Skin Cancer Awareness Month (SunSmart) 1........................................................... World AIDS Day 3...................International Day of Persons with Disability 5......................................... International Volunteers Day 9............................................. World Patient Safety Day 10................................. International Human Rights Day

PUBLISHER: Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za

CONTRIBUTORS

submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. Yes, We Care is not responsible for any unsolicited submissions.

MANAGING EDITOR Nicola Weir editor@freeradicalmedia.co.za

IMAGES © iStockphoto.com, 123RF

Free Radical Media reserves the right to reject any advertising at our discretion without an explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.

DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za ADVERTISING SALES info@freeradicalmedia.co.za

Fanie Hendriksz, Anna Wood, Nicola Weir, Celynn Erasmus, Céline Mainguy, Tanya van Buuren, Tshegofatso Mathe, Prostate Cancer Foundation of South Africa

Yes, We Care Magazine is published bi-monthly by Free Radical Media. Yes, We Care is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited

No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contained herein. Neither Yes, We Care magazine nor its publisher is responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in Yes, We Care. Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.


South Africa’s no. 1 Pharmaceutical company 1 Approximately 1 in 4 products dispensed in South Africa is an Aspen product 2

Generations of South Africans have trusted the Aspen brand. Ask for your Aspen product.

References: 1. IMS TPM Sept 2013. 2. ImpactRx Data June 2013, S3 and above. A17243 11/13.


regular dose

Need to Know Your Nü Me:

Eat Global. Source Local

Food enthusiasts can look forward to completely new models and a unique method of generating and delivering steam. Miele steam ovens still operate on the principle of generating steam outside the inner cabinet. This offers practical benefits – there are no lime deposits in the cabinet and cooking times are independent of the quantity of food being cooked. This principle has now been optimised for the new models. Miele steam ovens generate the steam in a number of different ways – these include MultiSteam, which admits steam trough eight inlet ports to shorten heat-up cycles and distribute steam evenly; and MonoSteam in which steam is produced by boiling water in a tank, and then admitted to the cabinet through a single port ideal for smaller models. There are many health benefits to cooking with steam, including optimum retention of vitamins, nutrients, flavour, colour and texture. Combination steam cookers represent the pinnacle of modern cooking appliances, as they combine a steam cooker and a wall oven in one single appliance.

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Just The Right Amount Of Steam

Try Something New With Obikwa Chardonnay

Be adventurous with your everyday suppers and add OBiKWA Chardonnay to the mix. "With refreshing pear and peach notes and an undertone of woody spices, this fruity Chardonnay is a flexible wine that can jazz up even the simplest meals," says OBiKWA cellarmaster, Michael Bucholz, who enjoys his wines even with the most basic toasted sandwiches. "Be a little bit more adventurous in the kitchen during 2014. Why not try the OBiKWA Chardonnay with a Gouda, ham and apple toastie? Make it in a snackwich toaster or try it out at your next bring-en-braai," recommends Michael. Life is a journey worth celebrating, so go on stick your neck out and grab a bottle of OBiKWA Chardonnay. Selling at around R28 per bottle, the OBiKWA range of varietal wines is available at leading outlets country-wide. For more information visit www.obikwa.com.

Nü (New) Health Food Café in Sea Point is now open and set to take healthy dining in Cape Town to a new level. Nü is more than good honest food – it’s about fusing global trends with the finest locally sourced produce. Only the very best ingredients have made it onto the menu. Like free range chicken sourced from a farm in Elgin, coffee hand roasted by people committed to fair trade and sustainability, and artisanal bread baked in wood-fired hearth ovens in Woodstock. There’s fruit and vegetables that are fresh and locally sourced, and products that cater for various food intolerances like gluten, lactose and sugar. Food is wellbalanced, wholesome and delicious. There is less cooking, more raw, natural goodness and where possible, meals carry a low glycaemic load. With vegan, vegetarian, fish or wheat, dairy, gluten and sugar free options. Visit www. nufood.co.za for more information.


There are

7 billion reasons why we do what we do . . .

Our Mission

“At Mylan, we are committed to

new standards

setting For more than 50 years, we’ve done health care differently. But one thing has never changed: our relentless pursuit of getting it right. Whether it’s offering support to a pharmacy or ensuring a steady supply of high quality medicine, see how Mylan transforms words into actions.

Fast Facts • One of the leading generics and specialty pharmaceutical companies • Sells products in approximately 140 countries and territories • One of the industry’s broadest and highest quality product portfolios, with approximately 1,300 separate products • Global manufacturing capacity of more than 54 billion doses • One of the only global generics companies with true vertical integration • A workforce of more than 20,000 around the world • A Fortune 500 company • One out of every 11 prescriptions dispensed in the U.S. – brand name or generic – is a Mylan product.

Discover why, at Mylan, quality isn’t just a claim – it’s a cause we’ve made personal. Mylan.com Mylan (Pty) Ltd. Reg. No.: 1949/035112/07. Building 6, Greenstone Hill Office Park, Emerald Boulevard, Modderfontein, 1645. Tel: (011) 451 1300. Fax: (011) 451 1400. www.mylansa.co.za M0308 February-14.

in health care.”

Working together around the world to provide 7 billion people access to high quality medicine, we innovate to satisfy unmet needs; make reliability and service excellence a habit; do what’s right, not what’s easy; and impact the future through passionate global leadership.


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&About

Out

Planning your ultimate culinary travel adventure is now a piece of cake with the newly launched Food Routes platform. Showcasing unique and diverse South African culinary destinations via an interactive website, Food Routes empowers foodloving travellers to pick and plan their preferred ‘wine, dine and recline’ experiences at the click of a button. Whether you are an avid traveller or pleasure seeking businessman, Food Routes ticks all the right boxes when it comes to offering the country’s warm hospitality through a fusion of excellent accommodation offerings and memorable epicurean experiences. Via its effortless online booking system, one gets access to endless journeys of enjoyment destined to fulfil your quest for the greatest food or soundest sleep. Food Routes has also identified a selection of unparalleled and authentic dining experiences in South Africa, including some of the DSTV Eat Out Top 10 restaurant super stars of South Africa. Visit www.foodroutes. co.za to devise your next South African ‘wine, dine, and recline’ adventure.

ISSUE 1 2014

Take the Foodie Route

The award-winning The Twelve Apostles Hotel and Spa, one of Cape Town’s most prominent 5-star hotels, offers the perfect winter refuge. A member of the Leading Hotels of the World, it offers several Winter Specials for 2014 that are suitable for a wide range of occasions. Great value-for-money, the exclusive packages also ensure that guests have plenty of cosy winter treats to look forward to. Our favourite is the Hibernate to Rejuvenate package (from R1,545 per person sharing per night) which includes accommodation, a full English breakfast with freshly harvested oysters and sparkling wine, and a 40-minute Head and Shoulder Massage per person with a one-hour session in the spa’s hot and cold water plunge pools and salt water floatation pool. Guests will also be treated to a three-course dinner from the hotel’s Choice Select Menu in Azure Restaurant and can slip away to The Twelve Apostles’ private cinema for daily movies with popcorn, hot chocolate and marshmallows. All this is topped off with the appeal of board games by the fireside in the relaxing surroundings of The Leopard Bar. Visit www.12apostleshotel.com for more information on their other packages and bookings.

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The five-star Bushmans Kloof Wilderness Reserve & Wellness Retreat in the Cederberg Mountains is once again a must-visit destination for serious foodies and wine connoisseurs this winter, with epicurean delights aplenty presented during four Bushmans Kloof Signature Food and Wine Weekends. Executive Chef Floris Smith will be teaming up with some of South Africa’s most revered wineries to present the perfect pairing of the finest local cuisine with outstanding South African wines, all within the luxury wilderness setting that is Bushmans Kloof. The weekends will respectively showcase top vintages from Bouchard Finlayson, Meerlust, Cederberg and Steenberg and are priced from R2,270 per person per night, sharing. Visit www. bushmanskloof.co.za for more information.

Cosy Hibernation www.we-care.co.za

Winter Wine Weekends

News and reviews of the best travel destinations at locations across South Africa and beyond.


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Nothing beats the winter bush While summertime in the bush is lush and green with hot and sunny days, the best time to head for a weekend safari is when winter strips the trees bare and opens up the vegetation to reveal the very best of African wildlife. You may have to brave the cold morning air, but the experience is worth it. By Fiona Zerbst


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I LOVE GAME-VIEWING in winter. The lack of rain in parks in Mpumalanga and Limpopo, for example, means bushes and trees are a lot sparser. Animals can’t hide as well as they do in long grass, and so they’re easier to spot. Winter days can be nippy, but they are most often sunny and bright, which provides the best light for photography. Bush walks and horse-back or elephantback safaris are great in winter, too, as temperatures are moderate and visibility is excellent. But bear in mind that most animals do wait for a little warmth before they venture out on winter mornings – predawn sightings are not guaranteed (though not impossible, of course).

Craig Beaton, a veteran of the bush who trains game guides, says that you’re almost guaranteed to spot wildlife around dams and waterholes because water is scarce in winter. “Come at about 9am or after 4pm and you’ll definitely see something – plains game at the very least,” he says. Game ranger Tosha van Niekerk says that game, especially plains game, tend to move to slightly higher ground in winter, especially at night, purely because it’s warmer. So find out which areas this would cover in the park or reserve of your choice. “Where there is game, there will be predators,” he says, “so keep an eye out.” Other factors will also affect game movement. Although Kruger game tend to

travel south in winter to look for new food sources, for example, fire may also affect their travel patterns, so a fire in the south may keep them away. It’s best to ask a ranger or someone at a smaller camp what environmental factors could be affecting animal movements. Rain, wind and heat (animals will seek water) will also play a role.

Set up your sightings

Around mid-morning, expect to see zebra, giraffe, wildebeest, impala and kudu congregating at waterholes. Predator sightings are rare during morning hours – big cats, wild dogs and hyena become active during late afternoon, in preparation for night-time hunting.


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If you’re driving, bear in mind that different biomes (types of habitat) like bushveld, plains or thickets, will be home to different species – South Africa has seven major vegetation zones. When you visit a national park or reserve, find out how many are common to the park and use a guidebook to familiarise yourself with animal habitats. Leopard, for example, tend to prefer dense bush, forest and rocky areas; cheetah need open areas to hunt, so they prefer Savannah. Our tragically threatened white rhino are being poached here as elsewhere, but Hluhluwe-Umfolozi in KwaZulu-Natal is still a good place to see them in reasonable abundance. Ezemvelo KZN Wildlife has deployed more field rangers with antipoaching equipment, which is good news for future generations.

Tips for park visits

• Take sunscreen. Yes, even the winter sun can be harsh. Protect your skin. • Only two parks in South Africa carry a malaria risk, and the risk is low: Kruger National Park and Mapungubwe National Park. But if you’re worried, take insect repellant and chat to your

minute: www.bushbreaks.co.za offers discounted rates at over 190 luxury game lodges and country retreats. • SanParks offer: If you prefer to gamewatch in summer (or you’re not fussy), SanParks is offering discounts for selected camps at nine of its parks for stays between 25 November and 7 December 2012. Book online here: www.sanparks.org. • If you really love nature, consider getting a Wild Card from SanParks. Membership gives you unlimited access to premier conservation areas, depending on which membership cluster you opt for. For example, for access to over 80 parks and reserves, a family rate is R700. A SanParks Cluster (for 21 national parks) is R640 a family. Visit www.wildcard.co.za for more information.

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Where to go, what to see

a respectful distance). Fairly small, with some exclusive accommodation, Madikwe in the North West is excellent for all kinds of sightings, but its Wild Dog Project has allowed these endangered animals to thrive. Because they are rare, they are a must-see. Big parks aside, there are hundreds of private reserves all over the country, so do some research online – you’ll find all sorts of gems tucked away in the Waterberg, for example, and even the Cape (like Aquila, which is a Big 5 reserve).

Private lodges within Kruger National Park are always fabulous, but remember that Kruger’s smaller camps are great for frequent visitors: if you’re not hung up on luxury, the huts, tents and caravans within communal camps are perfectly comfortable. Best prize is you’re surrounded by game. Author and bush expert, Nigel Dennis says if you want to see lion, try Satara first, then Lower Sabie/Crocodile Bridge, Skukuza and Shingwedzi. If it’s leopard you’re looking for, Sabi Sand, and Londolozi in particular, boast a larger concentration of these amazing cats.They are exclusive and pricey, but worth it! Addo Elephant National Park in the Eastern Cape is home to the Big 5, but the park has a real wealth of elephant, so you can get close to these mostly gentle giants (not too close, though – cars should keep

Read all about it: doctor beforehand. It’s always better to be safe than sorry. • Invest in a small First Aid kit, which contains all the basics: antihistamines, plasters, bandages, disinfectant, local anaesthetic. • If you’re going to ramble, wear good walking shoes and a hat. And always carry water, no matter how cold the weather. Don’t forget binoculars!

Affordable ways to see game at your leisure • Get BushBreaks specials when you book in advance or at the last

• The Getaway Guide to Where to Watch Game in the Kruger National Park by Nigel Dennis is a very handy overview of which animals you can expect to see in which areas of the park. • If you’re wild about game, Game Ranger in Your Backpack: All-in-one interpretive guide to the Lowveld by Megan Emmett and Sean Pattrick will turn you into a near-expert on the fauna and flora in this part of the world. • National Parks and Nature Reserves – A South African Field Guide (Paperback) by Chris and Mathilde Stuart provides an excellent overview of 43 of the country's best and most accessible parks, reserves and wilderness areas.


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balancing act

life

A meaningful

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Copyright Mark Holtshousen

MANY ATTEMPTS HAVE been made at defining what would comprise such a life. Generally these include family, career, recreation, health, relationships, personal growth, finances and spirituality. The problem arises when you think equal attention and time must be given to every area of your life. This is the reason many of us have come to believe that the concept of a balanced life is impossible to achieve. I prefer the concept of a meaningful life: one that is maximally fulfilling, rewarding, and purposeful. This does not mean you have to spend your time desperately trying to balance everything perfectly, but rather it is about learning to understand that different seasons in your life calls for different focus areas. These focus areas are both natural and necessary, but not at the expense of the other areas. Creating a positive mental state and an

optimistic outlook on life is linked to good health. This is because your health is largely determined by the sum total of the meaning (or value) that you experience in all areas of your life. This is why focussing on only one or two areas, and not paying attention to the rest, can lead to stress and unhappiness. Of course, you can (or should) focus on your career during your thirties and forties, but to expect your career to be the sole contributor of meaning places both unrealistic expectations and dangerous dependency on that one area. This is why we hear about people whose lives fall apart completely when they are retrenched or they choose to retire. What happened? Chances are that their career was the only part of their life from which they were getting any meaning or satisfaction. As a coach, I have often been asked what I believe a balanced life looks like. An easier question to answer is what an imbalanced life looks like, and this is it: a life in which meaning is confined to some areas and ignored in others. How does this happen? It happens when we don’t pay attention.

Our fast-paced lives with stressful jobs, the demands of raising a family, wanting to keep fit and healthy, and still finding time to add adventure to our lives leaves most of us searching for the answers to a happy and balanced life. What is a balanced life? How do we achieve this? When we get completely focussed on one or two areas, we leave the others to default (we simply overlook them and assume “life will take care of itself”). Defaulting never results in meaning. No one accidentally finds their way into a meaningful, balanced life. A great example is physical fitness; this is an important part of life for everyone and it impacts on all other areas. It is also the one that is most easily left to default – who wants to face the cold and dark winter morning to go to gym? Yet so many of us press the snooze button in the mornings, or turn on the TV in the evenings. Yet I am convinced that there is no area that can contribute a greater sense of achievement, gratification, positivity, and purpose in our lives. Getting fit and healthy can create these results no matter what is happening in other areas of your life. The impact of seeing improvement or achievement in one area of your life can make a huge difference when other areas are difficult, stressful or even slow. Fitness is ideal because it can help motivate you in other areas of your life as well. What are you waiting for? Remember, life doesn’t take care of itself, you do!

Mark Holtshous en is a leading Executive Life Co ach at Cycan. He facilitates tra nsformation in the personal an d working lives of his clients an d defines his areas of special ity as, “Passion, purpose and po wer – creating a life that matters ”.

Contact him at mark@cyc an.co.za


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Don’t get Burned! Campsite Safety

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Pick the Right Spot Before you pick the right spot for your campfire, make sure that you have permission to make a campfire in the specific area you intend on using. Make sure that the weather conditions are favorable. If it is a very windy and dry day, don’t even think about striking that match. Choose a place clear of dense vegetation (around, underneath and above) as well as away from flammable objects that may be a hazard.

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There is just something to be said about a camp fire, made from wood, out in the bush – sitting around with like-minded people, sharing stories about all things wild and wonderful, while the sounds of nature fill the night air. No wonder staring into flickering flames while smoke is circling upwards is fondly referred to as ‘bush television’.In order for this kind of entertainment to function properly and safely, whether it is for cooking, keeping warm or just for atmosphere, there are certain rules and guidelines that need to be followed. And by doing this, you will ensure a most enjoyable experience with memories to last a lifetime. Courtesy of Eco Training


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Build and Prepare the Pit It is preferable to use an already existing fireplace so as to avoid any unnecessary problems. If no fireplace exists, build your own by digging a hole at least 30 centimetres deep and make a border around the hole using rocks. Clear the immediate area of any flammable plant material and other objects.

Maintain the Fire

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Keep the fire small and under control. Large fires are dangerous and can get out of control quickly. Make your fire just big enough to meet your needs, whether it is for cooking or keeping warm. The smaller the fire, the safer it is. Never use flammable liquid (petrol, diesel, etc.) to try to keep the fire going, or even when you are trying to get it started.

Extinguish the Fire

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Never leave your fire unattended, even for a very short amount of time. Always keep a bucket of water nearby. Children and pets should always be supervised when near a fire. When finished, put the fire out properly with water, not soil, as fires can still smoulder under soil and can stay hot for a long time. Accidents can still happen and children can still be burned by hot ashes even hours later.

Build the Fire Bring your own firewood or only use dead wood lying on the ground. Using branches or leaves from living trees damages the environment and can cause high levels of smoke. Collect enough of the right dry material for the campfire – tinder (dead grass, small twigs) that will flame easily when lit by a match, kindling (small branches) that will keep the initial flames burning and fuel (heavier firewood) that will do the real job of providing the heat. Put a couple of handfuls of tinder in the middle of the fire hole and ignite with a match or firelighter and slowly add more. As the fire grows, add kindling and eventually the heavier firewood to keep the fire going. Remember that a campfire must have oxygen in order to burn, so lay the materials in such a way so that air can flow easily.

Eco Training were one of the first companies to conduct formal training programmes for nature guides. They are known in the industry as the pioneers and leaders in field guide and nature training. For more than a decade, they have been sending people of all ages into the African wilderness to learn about the environment in exciting, in-depth and sensitive ways and to find out what it really takes to become a game ranger or a field guide. Visit www.ecotraining.co.za for more information on their courses.


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Health Trends 6 Belly Bloat Foods That Fight Off

Discover a ‘New You’ at the Bushmans Kloof Spa

www.we-care.co.za

Bushmans Kloof Wilderness Reserve & Wellness Retreat in the Cederberg Mountains presents a unique wilderness well-being escape for those in need of a body overhaul and some much needed ‘me-time’. From April to August 2014, guests may take advantage of Bushmans Kloof’s great value spa and wellness packages. The two-night ‘Mid-Week Breakaway’ offer combines energising outdoor activities with indulgent spa treatments and the three-night ‘Natural Wellness’ package includes a Bushmans Kloof Back, Neck and Shoulder Massage. Spa Manager Dee Basson and her team are dedicated to restoring beauty and balance through individual treatments and spa journeys, personalised for each guest by exceptionally skilled therapists. The spa’s commitment to wellbeing focuses on holistic principles, combining ancient wisdom with modern expertise. For more information, visit www.bushmanskloof.co.za.

Bloating – fluid build up between cells in your body – can be caused by poor digestion, too much sodium, or your period. But according to experts, if you pay attention to what you're eating, you can usually avoid it. Water with Lemon: Retaining water is actually your body's way of holding onto fluid so you don't dehydrate. Lemons are a natural diuretic so consuming the liquid can help reduce the amount of salt retained in the body.

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Celery: Over the years this green crunchy stalk has been used as a digestive aid to regulate bowel movements and to control intestinal gas because its chemicals are known to decrease fluid retention.

02

Watermelon: All kinds of melons are beneficial to your health, but watermelon is known as one of the juiciest fruits because it is 92% water. It has a natural diuretic property and is a great source of potassium – balancing sodium and potassium is important for controlling bloat.

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Beetroot Plums

Foods for Radiant, Figs

Lettuce Sour Cherries

Yogurt: Since a lot of people are sensitive to lactose, it's better to opt for yogurt instead of milk, especially the kind with live active cultures. Yogurt is already pre-digested and the milk sugar is broken down, while in milk it's not, which can create gas and bloating.

06

Grapes Kale

Baby Spinach

Beans and Lentils: Lentils, with their high amount of fibre, are a good choice for aiding digestion. Potassium-rich foods include white beans, soybeans, and lima beans and they are also the highest-fibre vegetables you can get. Beans are naturally high in both oestrogen and protein and can relieve periodinduced bloat.

05

Clear Skin

Blue Berries

Rosemary and Turmeric: Rosemary has numerous health properties – for beating bloat, try steeping it in your tea or combining it with celery or parsley to make your own cooking broth. Known for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction.

04

Blackberries


health habits

Understanding Chiropractic treatment Before you decide whether or not to visit a Chiropractor for your aches and pains, it is best to get a basic understanding of what Chiropractic is all about so that you can make informed decisions for your health and that of your family.

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By Dr Keith Chittenden (DC) USA

CHIROPRACTIC QUITE SIMPLY is a healthcare profession that focuses on the diagnosis, treatment and management of neuro-muscular skeletal conditions that are due to mechanical dysfunction of the joints and muscles.

How does Chiropractic work ?

As a natural and complementary healthcare solution, chiropractic works to understand the cause and source of your complaint. Chiropractic treatment involves safe, gentle and specific manipulation of the spine and other areas of your body to unlock joints that are not moving correctly, to ensure greater and improved movement and to relieve pain. It allows your body to use its own healing ability correctly and effectively and creates a healthy balance for a physically fit future.

Who is your chiropractor ?

Chiropractors are doctors of chiropractic practice. Having trained for six years to achieve their qualification, they are then expected to update their knowledge and attend regular seminars. To practice in South Africa, chiropractors have to be registered with the Allied Health Professions Council and with the Chiropractic Association.

When is Chiropractic a healing option ? Bach ache: Chiropractic provides a long term, successful solution for suffers of back pain and is recognised as the most physically and cost effective treatment for back pain.

Headaches: Chiropractic treats the cause of the pain, not just the pain itself, and is the safe and sensible alternative to anti-inflammatory and pain killers.

Neck pain: Your neck supports the weight and movement of your head and chiropractic ensures that your neck keeps doing its job properly and pain free. Whiplash: Treatment is focused on the root of the problem and goes beyond what may or may not be revealed on the x-rays. Re-establishing normal function to the neck and its supporting structures is of vital importance for symptom relief and future stability. Sporting injuries: Chiropractic ensures a faster and more effective recovery after a sporting injury and is often the preferred therapy by sports people.

Pregnancy: Chiropractic is of great benefit to pregnant woman who have to cope with changes in weight bearing and posture and cannot take medicine.

Arthritis and joint pain: Regular treatment helps to maintain the functionality of the affected joints and relieves the aches and pains associated with this debilitating disease.


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Two thirds of adults report not getting enough sleep – not surprising considering everything we have to worry about these days. But getting the proper 7-9 hours of sleep can have benefits ranging from a boosted immune system to a balanced appetite. There are several contributing factors that can affect your ability to get enough shut eye – here are the tips that will put a halt to counting sheep. By Nicola Weir

20 zzzz… Steps to

How to sleep better tonight!


health habits

Moderating your Diet 01

Keep an eye on your evening diet. Try to stop eating three hours before bedtime. Digestion slows down at night, and a full stomach may interrupt sleep. The heavier the meal, the longer it will take for your stomach to settle.

Set the Stage 06

Lower the lights an hour before bedtime. As the evening works its way towards bed time, start lowering the overall light level in your home. Your body can't tell the difference between "bright light" and "daylight" for purposes of regulating your sleep. A darkening room tells your body that sleep time is near, and it will start producing the hormones that aid in falling, and staying, asleep.

07

Switch to decaffeinated coffee. Avoid black teas, cocoa, and caffeinated soda, especially in the evenings. Caffeine can keep you awake even if you drank it earlier in the day as its effects can last up to 12 hours. Avoid tobacco products in the evenings as well.

04

Don't drink and sleep. Try to avoid drinking water or other fluids one hour before you go to sleep, but make sure you drink at least two litres of water during the day. A well-hydrated body will not wake you up in the middle of the night, but drink a big glass of water just before bed, and you will be up in the middle of the night to de-hydrate.

05

Skip that nightcap. While alcohol will make you feel sleepy, it reduces the quality of your sleep as your body processes the alcohol and sugars. Alcohol tends to produce broken, shallow sleep – even if you don't notice the periods of waking during the night.

Perfect Timing 09

Get on schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by breaking your circadian rhythm, and advancing the sleep phase. Your body loves routine so erratic sleeping sessions will interfere with your internal biological clock, either leaving you tired during the day, or wide awake in the middle of the night. The conclusion? Do your best to resist sleeping in on the weekends.

10

Take a power nap. For some people, and depending on work and your daily routine, a short rest in the afternoon could help alleviate the drowsiness during the day. But make sure not to oversleep! When you feel the need for a nap, set your alarm for 15 minutes. If you're ready for a nap, you'll be asleep in a minute or two and when the alarm goes off, don't snooze! Have a glass of water, and jump back into work. You will feel much more refreshed – even more so than if you had slept for an hour.

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08

Add a splash of sound. Use a white noise generator that generates various soothing sounds – surf, wind, steam – these are sounds that have no shape and can help your brain to de-focus. White noise has been shown to not only help people fall asleep more quickly, but it can also disguise other noises that may wake you during the night. Repetitive or ambient music is very good for falling asleep. Just be sure that the music stops or fades out in about an hour, or it could keep you from experiencing really deep sleep.

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Avoid going to bed on an empty stomach. Conversely, an empty stomach can interfere with your sleep just as much as a full stomach. If you find that your stomach is grumbling for food and is keeping you awake, have a light snack about an hour before bedtime but avoid foods high in carbohydrates or sugar. Instead go for foods like turkey, yogurt, soy beans, tuna, and peanuts – these contain tryptophan, which helps the body produce serotonin promoting relaxation.

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02

Turn out the lights. When it's finally time to hit the sack, keep the room as dark as possible. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal clock. Pull the blinds down or shut the shutters to prevent outdoor lights, or the full moon, from shining in. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all other sources of light – windows, LED clocks, computer lights, cable boxes, and all those other devices with blinking, glowing lights and LEDs.


health habits

A Restful Environment Medication for Better Sleep 11

Make your bedroom a haven. Keep the clutter and chaos of everyday life at a minimum in your bedroom. Keep the textures soothing and inviting, and the light warm and saturated. Get the best sheets you can afford, too: the more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.

12 13

Check out new technology. The newer types of mattresses that allow for adjustment or that mould around you may help you get a better night's sleep.Some new mattresses on the market let you adjust the firmness of your bed individually, for both you and your partner. Memory foam has recently soared in popularity because it moulds to the contours of your body as it warms up leaving no "pressure points" that can cause numbness, irritation or other physical issues.

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Maintain your mattress. Replace it after five to seven years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner tend roll to the middle of the bed (unintentionally), it's time to go mattress shopping.

14

Try melatonin. Melatonin is a hormone produced by the pineal gland in your brain. The pineal actively converts serotonin to melatonin when it is dark. When it is light it does not do so, and the melatonin oxidizes back into serotonin. Artificial lighting-including computer or television monitors, cell phones and tablets – can interfere with the synthesis of melatonin. Supplementing with melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep.

15 Talk to your doctor about prescribed medication If you're considering sleep medication, you can buy one of several over-the-counter products, which generally can be used safely for a few days. Talk to your doctor about prescribing sleeping tablets. These should be a temporary measure though – perhaps to help you through a difficult or stressful period. The National Sleep Foundation suggests a limit of four weeks while simultaneously working on your sleeping habits. Never combine sleep medications with alcohol or other potentially sedating medicines, and be sure to allow at least 8 hours between taking a sleep medication and driving

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HAVE THERE BEEN ANY RECENT EVENTS OR CHANGES THAT HAVE BEEN TROUBLING OR OTHERWISE PREOCCUPYING YOU? THIS ISSUE MAY BE FOLLOWING YOU SUBCONSCIOUSLY AND INTERFERING WITH YOUR SLEEP.

Tell your doctor if you are concerned that you might have a sleep disorder. Some of the most common sleep disorders are insomnia, narcolepsy, parasomnias, and heartburn. If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.


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Sealy South Africa


health habits

A Fit Body Equals a Relaxed Mind 17

Exercise regularly. If you have a sedentary job, a lack of physical exertion may contribute to reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much to recover from, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or better yet, regular exercise, can make for deeper and more restful sleep. Don't exercise right before bed to help you get to sleep; while it tires out your muscles, it also boosts your heart rate and causes you to feel even wider awake. Give your body time to cool down, and for you to rehydrate, so consider about two hours before bedtime as the maximum cutoff for exercise.

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Take a deep breath. Many outside factors can contribute to overall sleep problems, including stress, certain illnesses, or short-term posttraumatic stress. Have there been any recent events or changes that have been troubling or otherwise preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation. Medical help is recommended for mental illness, post-traumatic stress, ongoing distress caused by insomnia, anxiety, etc.

Pick a Position

19

Sleep in a different position. Changing your sleeping position can make a huge difference in the quality of your sleep. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you're doing, but it is possible and it can make a considerable difference to how you sleep and how you feel upon waking. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until they become habits: • Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a pillow that's too skinny, and causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle. • Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable. Place a pillow under your legs if you sleep on your back. • Avoid sleeping on your stomach. It's difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head.

Learn to Love Sleep 20

Enjoy your sleep. Being in good physical condition, with the right nutrition, and regular meditation will not only help you get a good night's sleep, it will help you in all areas of your life. When you regularly get a good night's sleep, every part of your life will improve – and once you reap those benefits, it will be even easier to rest easy.


get physical

Fight

or Flight?

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The cardio vs. weight training debate This is probably the most asked question when it comes to fitness: “If I want to lose weight and tone up, which is better to do cardio or weight training? ”The short answer is that you have to do both. By Anna Wood To begin answering this question, you need to have a clear understanding of what each activity actually is and what it entails. Cardio is anything with relatively low intensity that elevates your heart rate and which you can do for a prolonged period of time. Examples are aerobics, going for a 5km jog, running on a treadmill for an hour, using the elliptical for twenty minutes, etc. Weight training is any form of training where the lifting of weights or some form of resistance training come into play, some of these are mechanical weight assisted equipment, body weight training, and free weight training.

Pros and Cons for Cardio

When it comes to weight loss, cardio is the most basic type of workout you can do. You will be able to burn a good amount of calories without the need for any fitness equipment, just a pair of good running shoes and your legs. A 20 minute mildintensity run outdoors will enable you to burn around 300 calories. Running outside is a better alternative to being indoors as it will challenge you constantly and the risk of getting bored with static treadmill and gym environments is eliminated to some extent. But if your goal is to change your body shape and tone up, it’s definitely not the most efficient form of exercise. You will lose weight by burning calories, but you won’t shape your body. Also remember that with

cardio, as soon as you stop exercising you also stop burning calories. The good thing about cardio is that it is very low impact – your body can go for hours and hours, day after day, and not get worn out.

Pros and Cons of Weight Training

Depending on your body type, the problem that you run into with following only cardio-type workouts is that your body shape won’t change i.e. if you have a pear body-type; the pear just becomes a smaller pear. The benefit that weight training has over cardio training is that it allows you to completely reshape your body. Changing your body for instance from the “pear shape” to a more pleasing, balanced upper body and “hour glass” lower body look. Cardio training generally helps with weight loss, but the weight lost is going to be a combination between fat and sacrificed muscle, basically creating a smaller but same shaped version of you. With weight training and following a caloriecontrolled diet, you stand the chance of not only losing weight but also reshaping your body while working out. Another benefit that weight training has over cardio training is that when you do weight training, you not only burn calories while you are exercising but this may continue for up to 36 hours after your workout as opposed to cardio

training where as soon as you stop the activity, you stop burning calories. The belief that weight training will make you bulk up like a bodybuilder is a myth. The fact is, weight training won’t bulk you up, it will give you a toned physique and you will burn calories even after your workout. Most women are scared of doing weight training due to the misconception that it’s going to bulk up their physique, giving them a big, butch appearance. Women actually have a distinct disadvantage when it comes to increasing muscle size. We don’t have enough testosterone in our bodies to build muscle like men do, even if your workout is just as strenuous as the men’s, lifting the same amount of weight, Remember that to achieve success in any form of training, you need to adjust your eating habits to include good clean foods such as veggies, lean proteins and fruits. Your diet is responsible for 80-90% of your success or failure. You are missing the point if you think you can train hard but eat whatever you feel like. You need to keep your total number of calories under control and eat at least five small meals a day. Giving up on junk food and starting to eat veggies, fruits, and lean meats is a sure fire way to obtain your desired results.


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get physical

you still won't see the same results with regard to muscle building. Women can, though, build muscles. Instead of big and bulky, they will be the type of long and lean muscles many women desire. Having more muscle helps you burn more calories, even when you're doing nothing but sitting on the couch.

ACTIVE

INACTIVE

The illustration above is a good indication of what happens to your muscles when you start weight-assisted

workouts. A very important fact to note is that muscle tissue weighs far more than fatty tissue hence the fact that when you get on the scale after a couple of weight assisted training routines, you might be surprised to find your legs a tad larger and you have added a kilo or two instead of losing some. This is due to muscle growth. Instead of a scale, use a measuring tape to measure your body parts such as your hips, thighs, tummy and chest. Your muscles are going to get fuller because you are training them, but remember that they are still covered with a layer of fat. So if you feel that you are too bulky, then it is important to focus 100% on your diet to get a smaller leaner look. When increasing your workouts, you'll gain more muscle which is denser than fat,

Cardio & Weight

Training Benefits in a Nutshell Benefits of cardio training Reduces blood pressure Reduces body fat Better heart function Reduce total cholesterol levels Increases metabolism Benefits of weight training Increase muscle fiber size (toning) Increase muscle strength Increase bone & ligament strength Better work capacity Increases metabolism Better physical appearance


which means a kilogram of muscle takes up much less space than a kilogram of fat. So even though you're losing body fat, the muscle you gain explains why you're heavier when stepping on the scale – but rest assured, you will find it easier to zip up those skinny jeans in a smaller size! Try not to worry too much about what the scale says, since body mass is not always the only accurate way to determine how healthy and fit you are. It's better to keep an eye on how toned you look in the mirror and how you feel when slipping on your clothes.

So what is the conclusion?

Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories whether you do weight training or cardio. A very important point to focus on is your calorie intake. You can burn as many calories as you like with exercise, but if you “eat” them back, you won't lose weight. In my opinion the best type of training to do is a combination of cardio and weight training such as circuit training. An example of this would be to do 20 lunges and straight after that run stairs for one minute, then do 15 shoulder presses and run stairs for 1 min again, and so forth. This circuit-style strength training is excellent for burning calories and toning your body, because it keeps the heart rate elevated, increases calorie after-burn and builds muscle. Circuit style training is a good way to train as it constantly challenges your body and you can do many variations and combinations to keep it interesting. In conclusion – weight training won’t bulk you, it will give you a toned physique, but you have to fine-tune your diet. Cardio is good to do if you don’t know what to do when it comes to weights and if you want to burn as many calories as possible. So therefore, if you want a toned and healthy physique, you have to combine cardio and weight training and accompany your training with a healthy, balanced diet.


get physical

Get Moving! Archery Wiki Defines

Archery is the art, practice, or skill of propelling arrows with the use of a bow, from Latin arcus. Historically, archery has been used for hunting and combat, while in modern times its main use is that of a recreational activity. A person who participates in archery is typically known as an "archer" or "bowman", and one who is fond of or an expert at archery can be referred to as a "toxophilite".

Where to try Archery: Archers Edge Pretoria East For all archery needs from equipment to classes. Visit www.archersedge.co.za TuksArchery Pretoria Classes in recurve-target as well as compound-target archery. Email tuksarchery@gmail.com Mandeville Archery Club Johannesburg Full archery club Visit www.mandevillearchery.co.za

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small fee, until they are well experienced. Along with requiring a lot of skill and practice, archery requires patience and focus. However, you can not expect to shoot a bulls-eye at a beginner level. Hours of training and preparation are needed to achieve perfection, it is best if you join a club and take regular classes. There is no upper age limit defined for archery and some people continue with the sport well into their 80s. Although kids of any age can try archery under strict supervision, 10 years old is considered the perfect age to take up the sport. At this age a child is physically strong enough to handle the bow and arrow. There are several health benefits associated with archery, including strengthening of the muscles in the arms, shoulders, fingers and hands; improved hand-eye coordination; and enhanced mental focus. One of its most significant features is that it can be equally enjoyed by able-bodied and disabled people – even the blind can get involved in archery using special tactile equipment.

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THERE ARE TWO MAIN types of archery that you can try. Target Archery is carried out in a flat field and requires archers to shoot a specific number of arrows at targets. This is the type you would also have seen in the Olympics where the players try to shoot at a bull's eye. Field Archery involves shooting at different targets of varying distances. This type usually involves the archers following a course that can include hills, bushes, trees, slopes, etc. and the archers are normally allowed to shoot a maximum of three arrows at each target. There are a number of clubs and associations linked with archery that conduct classes and provide assistance for buying proper equipment. It is important to buy a bow that's properly sized and matches your physique. In simple words, choose the one that is easier to pull and requires less effort. The arrows too, should be long enough to pull and set the bow at rest. It is usually recommended that learners use equipment provided by the clubs; for a

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The idea of pulling an arrow and hitting your target takes you back to the mythical age and thanks to the famous figures of Robin Hood, Legolas in The Lord of the Rings and Katniss Everdeen in The Hunger Games, archery has become an increasingly popular sport. Suitable for people of any age and ability, archery has several benefits for both physical and mental health. As with any new sport, it can be a little challenging at first, but once you get the hang of it you will never want to let go of your bow.


get physical

Move of the Moment Your personal trainer in every issue! 01 Starting position: The

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Side Plank

The side plank is a bodyweight exercise that uses many different muscles. This is a core strengthening exercise that also has benefits for your side muscles and your back making it a highly diverse exercise which can easily be modified to suit beginners and advanced people.

Lie on your side supporting your upper body by bending your arm and positioning it directly under your shoulder. Legs extended and feet on top of each other. If you are not strong enough, you can bend your knees.

02 Starting position: Lift your hips off the floor creating a straight line with your body and lowering it back down again. Focus on squeezing your side muscles, keeping your core contracted at all times.

By Anna Wood

Anna Wood runs Go Active Outdoor Fitness. For more information, visit www.go-active.co.za or www.annawood.co.za.

Quick Tip

Keep your head in line with your spine when lifting. Are you wobbly? Place the soles of your feet against the base of a wall.

01

TARGET

S Internal & external oblique’s , transve rse abdomin als

Amount:

Do 12-15 lifts on the one side and hold at the top on the last count for 10 seconds, repeat three times on both sides.

Variation:

As you get stronger you can make it more difficult by holding a 2kg weight in your hand.

02


regular dose

Must Read Simple, Fabulous Lunchbox Ideas By: Leanne Katzenellenbogen

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If you have ever wished for more exciting lunchbox ideas, then Simple, Fabulous Lunchbox Ideas is the ideal book for you! Leanne Katzenellenbogen has drawn from her extensive dietary knowledge to produce a book filled with simple, yet fabulous and healthy lunchbox meals. The recipes range from tasty snacks such as sweet potato samosas to mouth watering meals such as honey and soy drumsticks. It is often the case that last night’s leftovers can be converted into the next day’s lunch. Every recipe is accompanied by a nutritional information table, and hints containing suggestions are scattered throughout the book.

The 10-Step Stress Solution By: Neil Shah A practical guide to banishing stress from your everyday life so you can feel happy and fulfilled.Do you feel overwhelmed by work or life in general? Having trouble coping with too many demands on your time and energy? Well you're not alone! Britain is currently suffering from a stress epidemic. A staggering 1 in 4 British employees are said to suffer from stress and it is listed as the number one reason for workplace absence in the UK, and South Africans are not far behind. Luckily for us, Neil Shah at the Stress Management Society is here to help. With a fantastic 10-step plan, he offers simple and practical solutions for reducing your stress levels so you can manage your life and breathe a sigh of relief. Find out how to: manage your time at work and at home; regain your balance and lift your mood; improve your concentration and motivation; get a good night's sleep and stop worrying.

Heerlik en Maklik:

Hartskos

Luscious Vegetarian

By Sonia Cabano & Jade de Waal

By: Alida Ryder Heerlik en Maklik is ’n versameling resepte wat Alida Ryder as ’n besige ma van ’n tweeling, kosstilis en –fotograaf, aan haar gesin en familie voorsit. Soms iets verbeelding ryks en bietjie ingewikkeld, maar meestal maklike en “eerlike”, onopgesmukte huis kos voorberei met ’n dosis liefde en entoesiasme en ’n knypie of twee kreatiwiteit en nuuskierigheid. Hartskos. Alida Ryder is in 2010 bekroon as die besteplaaslike kos blogger met haar werf joernaal Simply Delicious (simply-delicious.co.za).

A STAGGERING 1 IN 4 BRITISH EMPLOYEES ARE SAID TO SUFFER FROM STRESS AND IT IS LISTED AS THE NUMBER ONE REASON FOR WORKPLACE ABSENCE IN THE UK, AND SOUTH AFRICANS ARE NOT FAR BEHIND.

Sonia and Jade’s enthusiasm for flavourful cooking bursts from every page of Luscious Vegetarian! This book contains fun and easy-to-make vegetarian recipes, carefully chosen to satisfy the requirements of young professionals, bustling families and health-conscious hedonists alike. Using mostly local ingredients, the recipes cover the full range from quick and easy everyday dishes, light bites and simple snacks, through rejuvenation and detoxification with pure foods to hedonistic feasts for celebrations and deeply satisfying soul food, as well as marvellous bakes and sweet treats. This cookbook is the beginning of an adventurous love affair with vegetarian cooking. Ookbeskikbaar in Afrikaans.


NOW AVAILABLE!

THE JOURNEY CONTINUES... TO AFRIKAANS!

VISIT: WWW.ELVISBLUE.CO.ZA ELVIS BLUE ON FACEBOOK ELVIS BLUE ON TWITTER ELVIS BLUE ON YouTube


nutrition

Portion

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Distortion

There is no doubt that our food portions have grown larger over the past decades, and so too have South Africans’ waistlines. That simple movie snack and drink combo could in fact be the same as eating a full day’s food intake in one sitting and opting for the combo special you ordered at the drive-through may appear to be value-for-money but you’ll supersize your waistline at the same time. By Ceylnn Erasmus


nutrition

pad of butter. The smarter choice would be to serve smaller lower fat muffins and pastries and along with fresh fruit. There are many food suppliers such as Eatrite Foods that now provide healthier platters and meeting munchies.

Popular canteen meal portion distortion

Many pastries, muffins, biscuits and scones served in meetings are not only void of nutrients but are often too large and very moreish. As an example, a large coffee shop style muffin is equal to five slices of buttered bread and jam and provides almost 5000 kilojoules if served with a small portion of cheese, jam and a

Common office snacks portion distortion: Grabbing a snack from the office vending machine is not always the best choice. For instance a bar of chocolate

For more tips on how to make smarter choices with meals and snacks see the Portion Distortion chapter of Fast Food For Sustained Energy by G Steenkamp and C Erasmus, published by Tafelberg and available at retail outlets or www.celynnerasmus.com.

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Typical boardroom padkos portion distortion:

THREE PIECES OF FRIED CHICKEN WITH A FULL PORTION OF CHIPS IS EQUIVALENT TO MORE THAN THREE MEALS. THE ENERGY PROVIDED BY A MEAL LIKE THIS, ABOUT 5 000 KJ, IS ALMOST THE TOTAL DAILY ENERGY ALLOWANCE FOR A WOMAN ON A SLIMMING DIET

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Fried chicken and chips is a popular lunch choice yet three pieces of fried chicken with a full portion of chips is equivalent to more than three meals. The energy provided by a meal like this, about 5 000 kJ, is almost the total daily energy allowance for a woman on a slimming diet. Sure we know that fried food is bad for us but do we know that deep-frying chicken trebles the fat content; each coating of battered chicken is equivalent to at least 1 slice of bread, and with the chips the fat content of this meal is five times the recommendation for a healthy meal?

with a 500ml sugared cold drink would provide 1800 kilojoules and 17 teaspoons of sugar. That’s almost enough energy to launch a rocket into outer space! Sure it may give you some immediate energy but it will be short lived as your system crashes just a little while later leaving you even more fatigued and hungry. The smarter choice would be to stock up with your own energy sustaining snacks such as trail mix, dried fruit, lean biltong, nuts, lower GI baked items or protein based snacks such as a boiled egg, lower fat cheese or chicken strips. Stick to a handful (40g) for most of these snacks and you will stick to the correct portion for a healthy snack (500 – 750kJ). Suppliers such as Eatrite Foods deliver on-the-go snack packs nationwide that take out the guess work and effort as each variety of snack is already portion controlled! Managing our waistlines, our overall health and our productivity at work starts with managing portions. Make small changes, starting with perhaps your snacks or balancing just one meal a day, and start creating positive lifestyle habits that will serve you a lifetime!

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PORTION DISTORTION is a new term created to describe the perception of large portions as appropriate amounts to eat in one sitting. Research has shown that time and time again we tend to eat more when we sit down to larger portions. Basically, the larger the portion, the more we overeat. Perhaps this trend should be called “portion creep” because it takes only an additional 1 000 kilojoules (240 calories) a day to gain about 10 kg over a year. These 1 000 kilojoules can be found in a 50g chocolate bar, a sparsely buttered bread roll, a quarter of a tramezzini or a small portion of 10 chips. For instance, one cup of pasta provides about 600 kilojoules, and is the recommended starch serving for a meal but some outlets now serve four cups of pasta as a meal, racking up to 4500 kilojoules, with the sauce and trimmings. Many of us want (and need) to lose weight. Considering that a lady wanting to lose weight would need to consume about 5500 kilojoules per day (7500 kJ per day for men), being aware of eating the correct portions becomes paramount. Boardrooms and work place eateries are no different and portion distortion is just as evident. When we consider what we choose to refuel our bodies with and the size of some midday meals, it is no wonder many struggle to sustain their physical and mental energy through the late afternoon.


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nutrition

Nutrition professionals have an excellent track record of demonising healthy foods. Red meat, cheese, coconut oil… to name a few. But the worst example is their decade long debate against eggs, which are among the healthiest and nutritious foods on the planet. By Chef Ronan Boucher

Eggs Ways with

EGGS RAISE THE levels of HDL (good cholesterol) in your body and are particularly rich in the two antioxidants – Lutein and Zeaxanthine – which have been proven to lower your risk of age-related eye disorders. Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients and contain all nine essential amino acids. And to top it all off they are cheap to buy!

Here are two egg-ceptional recipes – one for breakfast and one that uses eggs for a sweet treat loaded with fresh, healthy fruit! www.we-care.co.za

43 ISSUE 2 2014

Chef Ronan Boucher is a renowned local chef with 21 years experience in the industry. He currently lectures at the Hurst Campus, a well-known culinary school situated in the Cape winelands. For more information, visit www.thehurstcampus.co.za.


nutrition

Crème Pâtissiére

500 ml milk 5 egg yolks 1 whole egg 60 g flour 80 g castor sugar ½ vanilla pod / 5ml vanilla essence

Vegetable Frittata

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with Goats Cheese & Mint 1 tablespoon oil 2 spring onions (sliced) Handful mint leaves (roughly chopped) 1 small courgette (cut into ¼’s and sliced) 1 cup frozen peas (defrosted) 50 g goats cheese (crumbled) 3 eggs (whisked and seasoned)

1. Heat oil in small non-stick frying pan. 2. Sauté the spring onions and courgettes for 3 to 4 minutes, or until soft. 3. Add the peas, eggs and mint and cook for 5 to 6 minutes until almost set. 4. Sprinkle the cheese over the cooked ingredients and slide under a hot grill for 2 to 3 minutes until golden brown. 5. Serve hot with a fresh salad of your choice.

Fresh Fruit Tarts

with Crème Pâtissiére & Summer Fruits

1. Place the milk and vanilla in a saucepan and bring to the boil (scalding). 2. In a bowl, whisk the yolks, sugar and flour together until thick. 3. Pour a little of the hot milk into the egg mix and whisk together. 4. Return the mixture to the saucepan and cook over a medium heat, stirring continuously with a wooden spoon, until thickened. 5. Remove from the heat and cover with cling film while cooling to prevent a skin from forming Cook’s Note: Crème Pâtissiére is also known as confectioners’ custard or pastry cream. This recipe may be made thicker by the addition of extra flour. Corn flour may be substituted for the flour, but only use approximately half the amount.

For the Pâte Sucrée /Sweet Pastry 250 g cake flour 100 g icing sugar 100 g butter, chilled Pinch salt 1 egg

1. Sift the dry ingredients together. Rub the butter into the dry ingredients until it resembles breadcrumbs and is evenly distributed. 2. Beat the egg and add into the mixture. 3. Work the egg in by hand until a soft, pliable dough is formed. It may be necessary to add a little chilled water if the dough is too dry. 4. Wrap in plastic and refrigerate until ready to use. 5. To Use: Roll the dough out onto a lightly floured work surface to about 2mm in thickness. Line a prepared tart ring with the pastry, pressing in gently. Gently dock the base. Trim off the excess and refrigerate before baking. 6. Baking blind (pre-baking): Place a sheet of grease proof paper over the pastry and fill with baking beans. Bake at 180°C until the pastry has set and is lightly browned. Remove the paper and beans and allow the pastry to cool before filling. Once the Crème Pâtissiére is cooled, fill the tartlets and top with an assortment of fresh fruits. Any type of fruit can be added, however small berries are most easily placed on top and make for a better result. 7. Arrange tartlets artfully on a plate and serve with tea or coffee. Cook’s Note: This pastry recipe yields 250 grams.


nutrition

Shop like an

organic mechanic

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Marketing jargon and product classifications on food labels can be confusing, leaving you baffled and uncertain about your choices. If you want to know your organic from your genetically modified, read on and become a savvy shopper. By Angela Myers

THE FACT IS THAT we can’t make informed decisions about what we are eating if we simply don’t understand it. In the past, words used to market organic and other wholesome foodstuffs could be based on perception, be purposefully misleading or outright exaggerated but, thankfully, today’s manufacturers are being held ever more accountable for their labelling transparency. d In March this year, new labelling regulations that apply to food manufacturers were implemente claims product nutritional all that mandatory it making Act, Protection that tie in with the Consumer have be supported by nutritional value content labels. Various misleading descriptions and claims crupulous less-than-s of practices been altogether removed too – a victory against the dodgy

manufacturers. According to food scientist Nigel Sunley, who is also the former president of the South ed African Association for Food Science and Technology, any claim that cannot be substantiat ‘fresh’, ‘natural’, as such Words disallowed. by scientifically acceptable evidence has been ‘free ‘traditional’ and ‘quality’ have been deemed marketing hype, and using phrases ‘low-GI’, in’ from’ and ‘no added sugar’ comes with restrictions too. Terms such as ‘high in’ and ‘very high been have with’ ‘packed and of’ ‘full like now have to meet certain serving standards and phrases altogether prohibited, making it easier for the consumer to cut to the facts, he says. So, what terms should we understand when choosing our foodstuffs? The below jargon buster will help you get started demystifying the market.

Whole gra in

Any grains or cereals which naturally contain all the components – namely endosperm, bran, germ and all the macronutrients, micronutrients and trace elements of the original, unprocessed whole kernel.

Organic

Foods that are produced without the use of artificial fertilisers, pesticides, antibiotics, genetically modified ingredients or food additives.

Free from rbST

Dairy products made from cows that are not supplemented with rbST (recombinant bovine somatotropin), which is an engineered hormone that causes cows to increase milk production by 10 to 15%.

Become a concerned consumer

GM

Genetically modified foods are products whose genetic structure is biologically altered to produce plants with desired qualities. Food typically subjected to genetic modification include corn, soybean, rice and canola oil as well as fruits and vegetables that are engineered for faster growth or longer freshness. The effects of GM foods have yet to be tested.

Fa ir trade A strategy for poverty alleviation and sustainable development whose purpose is to create opportunities for producers and workers who have been economically disadvantaged or marginalised by conventional trading systems.

Susta inable Food grown in a way that maintains or enhances soil fertility for the benefit of future generations.

Free-range A method of farming where animals are allowed to roam freely rather than being contained in cages. Be wary of this label however, as standards are blurry and often free range is used to describe less than humane conditions, especially for chickens used to produce eggs.

Lean Lean or trim refers to any indication of a total fat content of less than 10%. Extra lean or extra trim refers to any fats with a fat content of less than 5%. The healthiest option is of course opting for extra trim meats.

Concerned Consumers is a growing community of South Africans who are interested in the origins of the products they buy, and their right to make informed choices about these products. With the new Consumer Protection Act that came into force on the 1st of April 2011, power has been placed in the hands of consumers to lay complaints against misleading labelling, non-transparent advertising, and unacceptable environmental, social and animal practices. Join the group on Facebook: www.facebook.com/concernedconsumers Visit the website: www.concernedconsumers.co.za


listings

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Contact a WeCare Pharmacy Near You A A Stewart Pharmacy ......................................... 0283121410 Adelphi Pharmacy ............................................ 0214345888 Akmed Pharmacy.............................................. 0217050927 Albemarle Pharmacy ........................................ 0119022610 Albertyn Pharmacy ........................................... 0282714666 Alex Grant Pharmacy ....................................... 0283124847 Algoa Park Pharmacy ...................................... 0414522036 Amathole Pharmacy ......................................... 0436423542 Anchor Pharmacy ..............................................0313041111 Anchor Pharmacy ............................................. 0216969729 Andre Pharmacy ............................................... 0145922345 Antulay's Pharmacy .......................................... 0118524168 Anver Ahmed Pharmacy ................................... 0414513762 Aquarius Pharmacy .......................................... 0396824431 Arcadia Pharmacy ............................................ 0325527860 Arkade Pharmacy ............................................. 0422952351 Arrie Nel Montana Pharmacy ........................... 0125481721 Arrie Nel Pharmacy .......................................... 0125430615 Arun Place Pharmacy ....................................... 0218521348 Ascot Pharmacy ............................................... 0215522077 Ashley Pharmacy ............................................. 0317022095 Athlone Pharmacy............................................. 0216971613 Atlantis Pharmacy ............................................ 0215725552 Atlyn Pharmacy ................................................ 0123734291 Austerville Pharmacy ........................................ 0314612023 Avenue Pharmacy ............................................ 0572123181 B Bahlabani Pharmacy......................................... 0518752199 Bakerstreet Pharmacy ...................................... 0114527822 Bakwena Pharmacy ......................................... 0118102596 Bambanani Pharmacy....................................... 0132430486 Bank City Pharmacy ......................................... 0114921799 Bantry Bay Pharmacy ....................................... 0214392290 Baps Mulbarton Pharmacy ............................... 0116823813 Baps Southdale Pharmacy ............................... 0114334166 Barberton Pharmacy......................................... 0137123197 Barclay Square Pharmacy ................................ 0123418072 Bathopele Bp Pharmacy ................................... 0118631093 Bathopele Phy Pharmacy ................................. 0116519946 Baxter Pharmacy .............................................. 0333422412 Beach Pe Pharmacy ......................................... 0415834000 Beaconhurst Pharmacy .................................... 0437482411 Becker Pharmacy ............................................. 0122522650 Bellair Pharmacy .............................................. 0314658547 Bellavista Pharmacy ..........................................0116833111 Ben Chem Pharmacy ....................................... 0114226050 Bertsham Pharmacy ......................................... 0114339313 Biblio Plaza Pharmacy ..................................... 0145927984 Binnehof Phy Pharmacy.................................... 0419921867 Blackburns Pharmacy ...................................... 0217056606 Bloed Mall Pharmacy ....................................... 0123263887 Blooms Pharmacy ............................................ 0214234941 Bmc Pharmacy ................................................. 0219528672 Bolzes Pharmacy ............................................. 0458393038 Bonnie Doon Pharmacy ................................... 0437351612 Border Chemical Pharmacy ............................. 0437222669 Botes Pharmacy ............................................... 0396822110 Botha Straat Pharmacy..................................... 0182947714 Bothasig Pharmacy .......................................... 0215581933 Bothaville Pharmacy ......................................... 0565152391 Bracken City Pharmacy .................................... 0118673905 Braudes Pharmacy ........................................... 0216960561 Brentwood Pharmacy ....................................... 0113952056 Brits Mall ........................................................... 0122500932 Broadway Pharmacy ........................................ 0219481611 Brooke Dale Pharmacy .................................... 0315004264 Brug Pharmacy ................................................. 0123292664 Bryanston Pharmacy .........................................0117062611 C C Kroon Pharmacy ........................................... 0563432316 Cachet Pharmacy ............................................. 0182944202 Caesermed Pharmacy ...................................... 0183840850 Caledon Pharmacy ........................................... 0282141170 Cambridge Pharmacy ....................................... 0437265014 Cara's Pharmacy .............................................. 0216386595

Carltonville Pharmacy ...................................... 0187883339 Cascades Pharmacy ........................................ 0333473113 Central Apteek Pharmacy ................................. 0357895348 Centro Pharmacy ............................................. 0114350292 Centrum Pharmacy .......................................... 0119173030 Ceres Pharmacy ............................................... 0233122440 Chameleon Pharmacy....................................... 0573575997 Charlo Pharmacy ...............................................0413671118 Chauke Pharmacy ............................................ 0127903021 Checmed Pharmacy ......................................... 0514444444 Chris Gibson Pharmacy ................................... 0145927344 Circle Pharmacy ............................................... 0218512600 Citi Kem Pharmacy ........................................... 0538313467 City Med Phy Pharmacy.................................... 0152957290 Clubview Pharmacy .......................................... 0126601662 Clubville Pharmacy ........................................... 0132825453 Constantia Pharmacy ....................................... 0414842237 Conville Pharmacy ........................................... 0448750024 Corry Pharmacy ............................................... 0116723977 Cosmos Pharmacy............................................ 0176473446 Country Pharmacy ............................................ 0145771208 Crest Pharmacy ................................................ 0123620304 Crossways Pharmacy ....................................... 0437374515 Crown Avenue Pharmacy ................................. 0124603013 Crystal Pharmacy (Nusa) Pharmacy ................ 0538712701 Ctn Station Pharmacy ...................................... 0214191631 Cylnor Pharmacy .............................................. 0218553220 D Da Silva Pharmacy ........................................... 0155163668 Dahya Pharmacy .............................................. 0114742818 Damdoryn Pharmacy......................................... 0122535202 Danmed Pharmacy ........................................... 0123865307 Darling Pharmacy ............................................. 0224922782 De Aar Pharmacy ............................................. 0536312402 De Grendel Pharmacy ...................................... 0215584420 De Hollandsche Pharmacy ............................... 0163412488 Delmas Pharmacy ............................................ 0136652091 Demo Pharmacy 1 Pharmacy .......................... 0317670796 Die Bronberg Pharmacy ................................... 0123430300 Die Hoek Pharmacy ......................................... 0123353786 Die Park Pharmacy .......................................... 0137377223 Dijon Pharmacy ................................................ 0413682003 Distrik Pharmacy .............................................. 0227135261 Ditsobotla Pharmacy......................................... 0186320979 Docville Pharmacy .............................................0116931147 Doornpoort Pharmacy ...................................... 0125470504 Doringkloof Pharmacy ...................................... 0126671981 Drakenstein Pharmacy ..................................... 0218626767 Driefontein Pharmacy ....................................... 0176342838 Drostdy Pharmacy ............................................ 0419227095 Du Preez Pharmacy ..........................................0178431115 Du Toit Pharmacy ............................................. 0155164072 Duma Pharmacy ............................................... 0127972491 Durban Road Pharmacy ................................... 0414531782 Durban Street Pharmacy (Uitenhage) Pharmacy .0233472075 E E Coetzee Pharmacy ....................................... 0448743188 Eastcoast Pharmacy ........................................ 0329462731 Eastern Medicine Depot Pharmacy .................. 0114210836 Eastern Suburbs Medicine Supplies Pharmacy0118288003 Eastpark Pharmacy .......................................... 0118161500 Eastwoodpark Pharmacy ................................. 0123443820 Eersterust Pharmacy ........................................ 0128065382 Eikendal Pharmacy .......................................... 0219880843 Ekhayeni Pharmacy ......................................... 0117364849 Elarduspark Pharmacy ......................................0123451110 Eldomed Pharmacy .......................................... 0119453441 Eldopark Pharmacy .......................................... 0126546947 Eldoraigne Village Pharmacy ........................... 0126546433 Elizabeth Street Pharmacy ............................... 0573521729 Elukwatini Pharmacy ........................................ 0178831499 Elwierda Pharmacy .......................................... 0126536153 Emalahleni Pharmacy....................................... 0136561486 Endumeni Pharmacy ........................................ 0342121468 Ennerdale Pharmacy ........................................ 0118550779 Eras Pharmacy.................................................. 0183816099

see what we're up to

Esack's Pharmacy ............................................ 0216918117 Esteria Phy Pharmacy ...................................... 0026461237 Etwatwa Pharmacy ........................................... 0119622658 Eureka Pharmacy ............................................. 0583035431 F Fairbridge Pharmacy ........................................ 0419228202 Ferrum Pharmacy ............................................. 0123272514 Fichardtpark Pharmacy .................................... 0515221100 Fields Centre Pharmacy ................................... 0317646965 Flamwood Pharmacy ........................................ 0184682051 Fleurenville Pharmacy ...................................... 0123441518 Florapark Centre Pharmacy.............................. 0152963307 Florauna Pharmacy .......................................... 0125466801 Fochville Pharmacy .......................................... 0187716051 Fonteine Park Pharmacy .................................. 0422932700 Fort Beaufort Pharmacy ................................... 0466451353 Fouries Pharmacy ............................................ 0178113502 Frans Du Toit Pharmacy ................................... 0116921525 Franshoek Pharmacy ....................................... 0218762261 Frik Pretorius Pharmacy ................................... 0169812092 Fynbos Pharmacy ............................................ 0287541860 G Ga Ranku Wa Pharmacy .................................. 0127037300 Gamble Pharmacy ............................................ 0419882828 Gatesville Pharmacy ........................................ 0216374705 Geard Pharmacy .............................................. 0224822557 Geduld Apteek Pharmacy ..................................0118112475 Geelhoutpark Pharmacy ................................... 0145330070 Geen & Velleman Pharmacy ............................ 0568112161 Geneva Pharmacy ............................................ 0448712879 Glencare Pharmacy Merged with Glen Health .0112970043 Glendower Pharmacy ....................................... 0114538747 Goedehoop Pharmacy ..................................... 0218532088 Goldenmed Pharmacy ...................................... 0717531745 Goldfields Pharmacy......................................... 0573524100 Gowrie Pharmacy ............................................. 0824646664 Grabouw Pharmacy .......................................... 0218593383 Grahamstown Pharmacy .................................. 0466227116 Green Health Pharmacy ................................... 0127562480 Greenways Pharmacy ...................................... 0118279479 Greenways Pharmacy ...................................... 0413684329 Grootbrak Pharmacy ........................................ 0446202511 Grosvenor Pharmacy ....................................... 0117061371 Gys Smit Pharmacy .......................................... 0218723348 H H Van Der Wal Apteek Pharmacy ..................... 0573542106 Halala Pharmacy .............................................. 0127994608 Hammanskraal Phy Pharmacy ......................... 0127110175 Hanrimed .......................................................... 0117409377 Harmelia Pharmacy .......................................... 0119743835 Harrisons Pharmacy ......................................... 0436422851 Harrysmith Pharmacy ....................................... 0586221871 Hartmed Phy Pharmacy.................................... 0122594105 Havenside Pharmacy ....................................... 0314002733 Hayfields Pharmacy ......................................... 0333867116 Healthcare Pharmacy ....................................... 0333678690 Healthcare Cullinan Pharmacy ......................... 0127342825 Healthcare Westonaria Pharmacy .....................0117532411 Heidedal Pharmacy........................................... 0514320309 Heidelberg Apt Pharmacy ................................. 0287221243 Heidelberg Pharmacy ....................................... 0163412135 Hekpoort Village Pharmacy............................... 0145761237 Heldervue Pharmacy ........................................ 0218551260 Helikon Park Pharmacy .................................... 0116923413 Henda Pharmacy .............................................. 0129970302 Hendricks Pharmacy ........................................ 0436433004 Hendrina Pharmacy .......................................... 0132930031 Hermanus Pharmacy ........................................ 0283124039 Heyns Pharmacy ............................................... 022 433100 Hibberdene Pharmacy ...................................... 0396992510 Highlands Pharmacy ........................................ 0136927486 Hilton Pharmacy ............................................... 0333431970 Hlabisa Pharmacy ............................................ 0358381827 Hoedspruit Phy Pharmacy................................. 0157931427 Homes Pharmacy ............................................. 0233470012 Hoppies Pharmacy ........................................... 0113621784


listings

Contact a WeCare Pharmacy Near You

ISSUE 2 2014

Middestad Pharmacy ........................................ 0123224182 Middleburg Pharmacy....................................... 0132432285 Midland Drug Store Pharmacy.......................... 0498922321 Miederpark Pharmacy....................................... 0182932222 Millenium Pharmacy ......................................... 0113140283 Mimosa Pharmacy ............................................ 0123352951 Minikem Belleville Pharmacy ............................ 0219480616 Minnaars Pharmacy ......................................... 0125464314 Mnandi Pharmacy ............................................ 0126561128 Mogale Pharmacy ............................................ 0127017272 Mogwase Pharmacy ......................................... 0145555499 Mohlamme Pharmacy ...................................... 0514308454 Molemo Pharmacy ........................................... 0183845713 Moloto Road Pharmacy .................................... 0139478406 MOMS Pharmacy Dagbreek............................. 0132432244 MOMS Pharmacy Ilanga................................... 0132432237 MOMS Pharmacy Kanonkop............................. 0132451037 MOMS Pharmacy Witbank................................ 0136972555 Montagu Apteek ............................................... 0236141370 Monument Showgate Pharmacy ...................... 0514473309 Mooi Nooi Pharmacy ........................................ 0145743106 Mookgopong Pharmacy ................................... 0147433343 Mooney Close Pharmacy ................................. 0145331168 Mopani Pharmacy ............................................ 0124608989 Moreletapark Pharmacy ................................... 0129971795 Mosselbaai Pharmacy ...................................... 0446913456 Mosskem Pharmacy ......................................... 0446950630 Motala's Pharmacy ........................................... 0313048465 Mothotlung Pharmacy....................................... 0127091318 Mount Pleasant Pharmacy ............................... 0413674059 Mount Road Pharmacy...................................... 0414843838 Mountain Lake Pharmacy ................................. 0122441718 MS Pharmacy ................................................... 0217623361 Mulmed Pharmacy ........................................... 0114325529 N Namaqualand Pharmacy .................................. 0277122091 Narotam Pharmacy .......................................... 0233426762 Nedbank Pharmacy .......................................... 0119531203 Nedmed Pharmacy ........................................... 0139320574 Nel 3 Pharmacy................................................. 0122523010 Newlands Pharmacy ........................................ 0216853011 Nieuwoudt Apteek Pharmacy............................ 0539631199 Nigel Pharmacy .................................................0118148211 Nikitas Pharmacy ............................................. 0118555064 Nikiwe Pharmacy............................................... 0127060069 Nissens Pharmacy ........................................... 0145923387 Noord Pharmacy............................................... 0125460762 Noordwesmed Pharmacy ................................. 0145432433 Noordwyk Pharmacy ........................................ 0113182691 Northam Pharmacy .......................................... 0147840148 Nu Horizon Pharmacy ...................................... 0145663366 Nuweveld Pharmacy ........................................ 0234142151 O Oakdene Pharmacy .......................................... 0114352295 Ok Centre Pharmacy ........................................ 0136561681 Okasi Pharmacy................................................ 0127091318 Olifants Pharmacy ............................................ 0132825817 Olivewood Pharmacy ....................................... 0129974407 Olsens Pharmacy ............................................. 0214236168 Olympia Pharmacy ........................................... 0114357620 Omnimed Pharmacy ......................................... 0312625970 Omphemetse Pharmacy ................................... 0183848519 Onrus Pharmacy .............................................. 0283161717 Oos Kaap Pharmacy ........................................ 0422952160 Orchards Pharmacy ......................................... 0125491304 Oribi Pharmacy ................................................. 0396820847 Orient Pharmacy .............................................. 0315002418 Ormonde Pharmacy ......................................... 0114963932 Osizweni Phy Pharmacy................................... 0137527665 Ouklip Medicine Depot Pharmacy .................... 0117687239 Ouklip Pharmacy .............................................. 0117644813 Oval Pharmacy ................................................. 0366374109 P Pacaltsdorp Pharmacy ..................................... 0448781088 Park Pharmacy & Medicine Depot Pharmacy... 0114537553 Pennington Pharmacy ...................................... 0399751518

49

Leach Pharmacy .............................................. 0466241648 Leandra Pharmacy ........................................... 0176830108 Lehurutshe Pharmacy....................................... 0183634583 Leibbrandt Pharmacy ....................................... 0169761936 Lenham Pharmacy ........................................... 0315005177 Lenmed DMC Pharmacy .................................. 0118525120 Leonthom Pharmacy ........................................ 0157810691 Lesego Pharmacy ............................................ 0145555659 Lethabo Apteek Pharmacy ............................... 0169713948 Lethabo Med Pharmacy.................................... 0155053070 Libra Pietersburg Pharmacy ............................. 0152973242 Lifestyle Pharmacy ........................................... 0214481037 Limpopo Phelang Pharmacy............................. 0152973405 Linton Grange Pharmacy ................................. 0413601220 Livingstone Pharmacy ...................................... 0414536526 Ll Wallaces Pharmacy ...................................... 0466227320 Loeriepark Pharmacy ....................................... 0128036242 Luke Pharmacy ................................................ 0474891827 Lulekani Pharmacy ........................................... 0157830321 Lutzville Pharmacy ........................................... 0272172100 Lydenburg Pharmacy ....................................... 0132352321 Lynville Pharmacy............................................. 0136961692 Lyttleton Pharmacy ........................................... 0126645809 M Madelief Pharmacy ........................................... 0125656980 Magers Pharmacy ............................................ 0458394112 Mahwelereng Phy Pharmacy............................ 0154832794 Main Road Pharmacy ....................................... 0314034509 Makhanana Pharmacy ..................................... 0128012788 Mangaung Pharmacy ....................................... 0514351451 Maranata Pharmacy ......................................... 0186422031 Mariott & Powell Pharmacy .............................. 0415823400 Marius Bron Pharmacy ..................................... 0155164223 Masupatsele Pharmacy..................................... 0573551148 Matjabeng Pharmacy ....................................... 0573522171 Maximed Pharmacy .......................................... 0177125292 Maxwell Centre Pharmacy ............................... 0313095191 Maymed Meyerspark Pharmacy ....................... 0128037715 Mcpharmacy Kloof Pharmacy .......................... 0317644441 Meadowridge Pharmacy ................................... 0217131472 Med Col Phy Pharmacy..................................... 0215728222 Med Leigh Pharmacy ....................................... 0118231274 Medhof Pharmacy ............................................ 0147771237 Medi Dal Phy Pharmacy ................................... 0287132651 Medi Marl Pharmacy ........................................ 0329453100 Medi Pharmacy ................................................ 0139323977 Medical Centre Margate Pharmacy .................. 0393120370 Medical Hall Pharmacy ..................................... 0363522580 Medicare Bosbokrand Pharmacy ..................... 0137991444 Medicare Greenhills Pharmacy 2 Pharmacy .... 0114123461 Medicare Pharmacy ......................................... 0152970328 Medicare Pharmacy (Actonville) Pharmacy ......0114211671 Medicare Pharmacy (Retreat) Pharmacy.......... 0217128689 Medicine Square Pharmacy ............................. 0114756266 Medigate Dispensary Pharmacy ...................... 0216738824 Medika Pharmacy ..............................................0118114671 Medikist Pharmacy ........................................... 0333874032 Medikor Phy Pharmacy .................................... 0498421109 Medikruin Pharmacy ......................................... 0119544391 Medipark Pe Pharmacy .................................... 0458393188 Mediplus Pharmacy .......................................... 0182908083 Medley Pharmacy ............................................. 0213923126 Medpharm Pharmacy ....................................... 0333423390 Medport Pharmacy ........................................... 0333944240 Medvalue Zambezi Pharmacy .......................... 0128083962 Mega Square Pharmacy ................................... 0145922325 Megawatt Pharmacy ......................................... 0118005966 Melamed Phy Pharmacy .................................. 0125491139 Melopharm Pharmacy ...................................... 0219508934 Melrow Pharmacy ............................................. 0178112641 Menlopark Pharmacy ....................................... 0124607266 Merino Phy ........................................................049-892336 Messina Pharmacy ........................................... 0155340812 Metro Pharmacy ............................................... 0123270840 Metropolitan Pharmacy .................................... 0216378824 Mg Eksteen Pharmacy ..................................... 0137122181

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Hypermed Pharmacy ........................................ 0214341414 I Ian Robertson Pharmacy .................................. 0415811546 Ifafi Pharmacy .................................................. 0122591616 Infomed Broad Street Pharmacy ...................... 0313071215 Infomed West Street Pharmacy ........................ 0313071215 Irene Pharmacy ................................................ 0126675655 J Jabula Pharmacy .............................................. 0123233955 Jamaica Pharmacy ........................................... 0314098528 Jasmyn Pharmacy ............................................ 0132352255 Joal Pharmacy .................................................. 0519140933 John Forbes Pharmacy..................................... 0437222062 Joubert Pharmacy ............................................ 0132352154 Jurg Van Der Westhuizen Pharmacy................. 0588133041 Just Health Citigate Pharmacy ......................... 0313042028 K Kalahari Pharmacy ........................................... 0317670796 Kalapeng Burgersfort Pharmacy ...................... 0132317751 Kalapeng Burmed Pharmacy ........................... 0132317449 Kalapeng Denneboom ...................................... 0128054120 Kalapeng Greater Tubatsi Pharmacy ............... 0132317063 Kalapeng Lebowangamo Pharmacy ................ 0124402242 Kalapeng Mahube Pharmacy ........................... 0128400040 Kalapeng Mamelodi Crossing Pharmacy ......... 0128059231 Kalapeng Mankweng Pharmacy ....................... 0152677105 Kalapeng Pharmacy ......................................... 0123227794 Kalapeng Randpharm Pharmacy Midrand ....... 0118058688 Kalapeng Station Pharmacy ............................. 0123231238 Kalapeng Sunnyside Pavillion Pharmacy ......... 0124402244 Kalapeng Thaba Bosiu Pharmacy .................... 0136962126 Kanimamba Pharmacy ..................................... 0147844683 Karen Park Pharmacy ...................................... 0125490863 Kark Pharmacy ................................................. 0176475852 Karoo Apt Pharmacy .........................................0498421118 Kassbell Pharmacy Bellville Pharmacy ............ 0219517690 Kem De Beers Pharmacy ................................. 0125465448 Kemgate Pharmacy .......................................... 0113912339 Kempston Road Pharmacy .............................. 0414531007 Kemtique Pharmacy ......................................... 0215591451 Keneilwe Pharmacy .......................................... 0127022440 Kenmed Pharmacy ........................................... 0215938479 Kensington Pharmacy ...................................... 0315647171 Kenton Pharmacy ............................................. 0466481229 Kenview Pharmacy ........................................... 0113337262 Kgabo Pharmacy .............................................. 0145653903 Khutsong Pharmacy ......................................... 0128014299 Kilburn Pharmacy ..............................................0117661165 Killarney Riveira Pharmacy .............................. 0116466163 Kim Kem Pharmacy .......................................... 0538333004 Kimberley Pharmacy (Nusa) Pharmacy ........... 0538313035 Kinross Pharmacy ............................................ 0176871147 Kirkmann & Wessels Pharmacy ....................... 0437434222 Kirknesspark Pharmacy ................................... 0126620094 Kirkwood Pharmacy ......................................... 0422300320 Kismed Pharmacy ............................................ 0123744541 Kloof Pharmacy ................................................ 0422731506 Kloof Pharmacy (Pe) Pharmacy ....................... 0422731506 Kloof Rd Pharmacy .......................................... 0116163435 Koppies Pharmacy ........................................... 0567771752 Korsten Pharmacy ............................................ 0414511738 Kosmos Pharmacy ........................................... 0176317000 Kramers And Flora Pharmacy .......................... 0123793185 Krishna Pharmacy ............................................ 0122521603 L LAB Pharmacy.................................................. 0187873971 La Femme Pharmacy ....................................... 0145921513 La Montagne Pharmacy ................................... 0128037655 Ladanna Pharmacy........................................... 0152930855 Ladismith Pharmacy ......................................... 0285511070 Ladysmith Pharmacy ........................................ 0366310648 Lagoon Pharmacy ............................................ 0319032828 Lambertsbaai Pharmacy .................................. 0274321133 Lancaster Pharmacy .........................................0118801196 Lautzlaan Pharmacy ......................................... 0184681230 Le Roux Pharmacy ........................................... 0122524125

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listings

ISSUE 2 2014

50

www.we-care.co.za

Contact a WeCare Pharmacy Near You Petersfield Pharmacy ........................................0118113680 Petries Pharmacy ............................................. 0214341858 Phadima Pharmacy .......................................... 0119050244 Pharma Kem (Strand) Pharmacy ..................... 0218544456 Pharmacentre Kyalami Pharmacy .................... 0114660922 Pharmacy @ Emba Pharmacy ......................... 0176317250 Pharmacy Plus Pharmacy................................. 0132318520 Phologo Pharmacy ........................................... 0123208280 Phomolong Pharmacy ...................................... 0145652322 Phy Express Pharmacy .................................... 0325512703 Pierau Pharmacy .............................................. 0319163112 Piet Muller Pharmacy ....................................... 0538311787 Plax Pharmacy ................................................. 0219062976 Plett Medicine Depot Pharmacy ....................... 0445332278 Port Nolloth Pharmacy ..................................... 0278518240 Porterville Pharmacy ........................................ 0229312121 Prieska Pharmacy ............................................ 0533532729 Protea PE Pharmacy ........................................ 0414512694 Protea Pharmacy (George) Pharmacy ............. 0448743124 Provincial Pharmacy ......................................... 0413737631 Q Queens Mall Pharmacy .................................... 0442720400 Quick Med Pharmacy ....................................... 0343264809 Quicksilver Pharmacy ....................................... 0119180731 R Randfontein Village Pharmacy ......................... 0114123310 Reichs Phy Pharmacy ...................................... 0026463202 Remedia Pharmacy .......................................... 0349809511 Rent-Med Pharmacy ........................................ 0866073940 Resevoir Hills Pharmacy .................................. 0312623411 Rhulani Med Depot Pharmacy ......................... 0127997384 Richmond Pharmacy ........................................ 0538327681 Ridderstraat Pharmacy ..................................... 0145965998 Ridge Terrace Pharmacy .................................. 0114766551 Rinaldo Pharmacy ............................................ 0315643722 Rink Street Pharmacy ...................................... 0415854346 Rissik Pharmacy ............................................... 0114920243 Riverdalse Pharmacy ....................................... 0287131089 Riverside Pharmacy ......................................... 0169761904 Riverview Pharmacy ......................................... 0355501465 Rock Cottage Pharmacy .................................. 0117947021 Roodeberg Pharmacy ...................................... 0218711034 Roodia Pharmacy ............................................. 0169712781 Roodt Pharmacy ................................................0568112118 Roschers Pharmacy ......................................... 0562124431 Rossiers Pharmacy .......................................... 0215930802 Rosslyn Pharmacy ........................................... 0125413368 Rustenburg Pharmacy ...................................... 0217888048 S Sanctor Pharmacy ............................................ 0414816812 Sandringham Pharmacy ................................... 0116406912 Sanurama Pharmacy ........................................ 0118522044 Scala Chemist Pharmacy ................................. 0216717076 Schoemansville Pharmacy ............................... 0122530305 Schuin Villa Pharmacy ...................................... 0413643566 Schweizer Pharmacy ........................................ 0539631321 Scott Street Pharmacy ..................................... 0343125367 Scottsville Pharmacy ........................................ 0333861029 Sea View Pharmacy ......................................... 0413782181 Secunda Pharmacy .......................................... 0176317236 Sederkem Pharmacy ........................................ 0274821226 Selgo Phy Pharmacy ........................................ 0113396912 Sentrakem Pharmacy ....................................... 0218726888 Shelley Beach Pharmacy ................................. 0393151865 Shepmed Pharmacy ......................................... 0317053908 Sibasa Family Pharmacy .................................. 0159631253 Simonstown Pharmacy ..................................... 0217862133 Six Pharmacy ................................................... 0543324501 Sj Boshoff Pharmacy ........................................ 0539480926 Skymed Pharmacy ........................................... 0333875832 Sollys Phy Pharmacy ....................................... 0325512386 Sonday's Pharmacy .......................................... 0219313256 Sonland Park Pharmacy ................................... 0164291100 Soshanguve Phy Pharmacy ............................. 0127900567 Spar Bluff Pharmacy ......................................... 0314661373 Spar Kieserville Pharmacy................................ 0144141239

Spar Marble Hall Pharmacy...............................0132611131 Spar Noord Pharmacy ...................................... 0537121283 Spar Northway Family Care Pharmacy ............ 0332872070 Spar Oregon Pharmacy .................................... 0126646193 Spar Whiteriver Pharmacy ............................... 0137500476 Spitskop Pharmacy........................................... 0514464081 Springbok Apteek Pharmacy ............................ 0184629744 Springbok Pharmacy Pharmacy ....................... 0216961532 St Lucia Pharmacy ........................................... 0355901612 Stanfin Pharmacy ............................................. 0177123251 Stanger Pharmacy ............................................ 0325511828 Steenberg Pharmacy ........................................ 0217017326 Stellenberg Pharmacy ...................................... 0219193520 Steps To Health Pharmacy ............................... 0217125050 Stipp Pharmacy ................................................ 0282611205 Stonebridge Pharmacy ..................................... 0315393263 Summerstrand Pharmacy ................................. 0415832128 Sun City Pharmacy ........................................... 0128140647 Sunford Pharmacy ............................................ 0315004278 Sunvillage Pharmacy......................................... 0145522162 Swaanstraat Pharmacy .................................... 0128004176 Syd Goldstein Pharmacy .................................. 0562124171 T T.M Winn Chemist/Apteek Pharmacy ............... 0333424218 Tafadzwa Phy Pharmacy .................................. 0113336910 Tahiti Pharmacy ................................................ 0118521368 Tamboerskloof Pharmacy ................................. 0214244450 Tambottie Pharmacy ......................................... 0186421808 Tasbet Park Pharmacy ..................................... 0136970471 Temba City Pharmacy .......................................0127176111 Terrace Pharmacy ............................................ 0119681060 Thakanyane Kwagga Pharmacy....................... 0127177006 Thakanyane Pharmacy ................................... 0127177006 The Dundee Trading Pharmacy ....................... 0342181683 The Family Pharmacy ...................................... 0127017272 The Medicine Chest Pharmacy ........................ 0415851800 The Medicine Shop Pharmacy ......................... 0123464318 The Ointment Jar Pharmacy ............................ 0879414097 Tigrade Pharmacy ............................................ 0118258590 Tirisano Pharmacy ............................................ 0127973046 Tlhapiso Pharmacy ........................................... 0118381245 Townsview Medisine Deport Pharmacy ............ 0116837008 Transfer Pharmacy ........................................... 0127972740 Trichardt Street Pharmacy ................................ 0123792600 Tsakane Pharmacy ........................................... 0117386327 Tshoane Phy Pharmacy ................................... 0127997232 Tuckers Pharmacy ............................................ 0112340161 Tugela Pharmacy ............................................. 0364481283 Tuine Rustenburg Pharmacy ............................ 0145333392 Tulbagh Pharmacy ........................................... 0232300150 Turf Pharmacy .................................................. 0114342104 Tuscany Glen Pharmacy .................................. 0219091428 Tuscany Pharmacy ........................................... 0145381620 Tyrone Pharmacy ............................................. 0116463818 U Ulundi Pharmacy .............................................. 0358700711 Umhlanga Medisport Pharmacy ....................... 0315611227 Umhlatuzana Pharmacy ................................... 0314032971 Umzimed Pharmacy ......................................... 0392590280 Unikem Pharmacy ............................................ 0219346580 Uvongo Pharmacy ............................................ 0393150040 V Vaalwater Apteek Pharmacy.............................. 0147553785 Valhalla Pharmacy ............................................ 0126542041

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Van Der Walt Pharmacy ................................... 0163620612 Van Rensburg Pharmacy .................................. 0122524788 Vegan View Pharmacy ..................................... 0114543701 Vigne Pharmacy................................................ 0282549565 Village Pharmacy .............................................. 0137551572 Village Square Pharmacy ................................. 0583031016 Villiers Pharmacy .............................................. 0588210771 VitaCare Koeberg Pharmacy ............................ 0215116131 Vitacare Kromboom Phy Pharmacy ................. 0216967880 Vitacare Plattekloof Pharmacy ..........................0219111044 Vredefort Pharmacy .......................................... 0569310015 Vredendal Pharmacy ........................................ 0272131183 Vryburg Pharmacy ............................................ 0539270281 Vrystaat Pharmacy ........................................... 0169762567 W Waterberg Pharmacy ........................................ 0154914194 Waterkloof .........................................................012-346882 Waterstone Pharmacy ...................................... 0218520186 Watson En Brink Pharmacy .............................. 0442722184 Weleda Pineslopes Pharmacy .......................... 0114672430 Welgelegen Pharmacy ..................................... 0215580056 Wes Krugersdorp Pharmacy ............................ 0116654702 Westcare Pharmacy ......................................... 0314020280 Westering Pharmacy ........................................ 0413602424 Westgate Pharmacy ......................................... 0213716110 Westham Pharmacy ......................................... 0315074978 Westport Pharmacy .......................................... 0215540052 Westville North Pharmacy ................................ 0312628172 Westwood Pharmacy ........................................ 0119184747 Wilderness Pharmacy ...................................... 0448770621 Wilgemed Pharmacy ........................................ 0114754707 Wilgers Pharmacy ............................................ 0128075182 Willows Pharmacy ............................................ 0514440978 Wilmar Pharmacy ............................................. 0349813922 Wisani Medical Pharmacy ................................ 0127000765 Witpoortjie Pharmacy ....................................... 0116646000 Wollies Apteek Pharmacy ................................. 0185962106 Wonderpark Pharmacy ..................................... 0125493349 Wooley Street Pharmacy .................................. 0396825349 X

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Y Yellowwood Pharmacy ..................................... 0314623104 Youngs Pharmacy ............................................ 0393172661 Z Zeerust Pharmacy............................................. 0186421558 Zetlers Pharmacy ............................................. 0214654217

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