SPECIAL SUPPLEMENT

28 December 2014

Your guide to health & wellness

Life skills

Balancing act:
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The demands and time
pressures of modern life
mean that balance is
more difficult to achieve.
Rather than trying to
divide your time equally
or fit more into your
day, experts suggest
rethinking your definition
of balance to create a
life that you want

By Chereen Strydom
THE LUXURIES of modern living think smartphones, the prevalence of social media
and easier access to Wi-Fi mean that now, more than ever, the lines between work and
play have become blurred. With so much on the go at any given moment, we may find
ourselves rushing from one appointment to the next, unable to focus on the task at hand
before being distracted by another, seemingly more important, task. We may fool ourselves into thinking that we can be, do and have it all, but is there really such a thing as
balance?

Defining balance
I used to think balance was all about ensuring that the scales were even, says Kerstin
Waddell, a certied Martha Beck life skills coach from Cape Town. If I added more work
commitments or duties to my long list of things to do, I would add an extra hour or two of
yoga to my schedule to counteract it. What I didnt realise was that, in order to nd more
balance in my life, I needed to remove tasks, rather than attempt to add even more activities, regardless of how relaxing they may have been. Balance, to me, is less about doing,
and all about being.
However, these days, it seems that being busy is regarded as far more admirable than
being balanced. We have extremely high expectations of ourselves, says Waddell. We

Renew

measure success by stacking up our accomplishments or material possessions,

but life is not a to do list to be ticked off; in order to nd balance, we need to
recognise that we cant possibly be, do and have it all, and that that endless to
do list will never really be complete.
When it comes down to it, everyones idea of balance if its truly possible
looks different. Some people see work as a means to an end, while others
thrive on their work, and put a great deal of time and energy into it. While
balance is essential, whats even more vital is that you remain true to yourself,
your nature, and in living from that space, says lecturer and life and career
coach Caitlyn de Beer. The more prescriptive we get on what balance should
look like, the further we remove it from our reality, ensuring that it always
remains just out of reach.

Love what you do

Dont be fooled into thinking that giving up your high-ying career to teach
yoga in India is the answer, warns De Beer. While extremes, such as packing it
all up and moving countries, may sound appealing, all it really does is provide
an escape from the stress of your daily life. It may result in more happiness in
the short term, but youll become accustomed to your new life in time and may
end up back at square one months down the line. Learning to nd joy in the
present, surrounded by those you love, and spending time doing things you
enjoy, is a far greater challenge, but may also prove to be far more rewarding
in the long run, says De Beer.
Not that there is anything wrong with giving up your job and moving
to a deserted island, if thats what you really want, counters integrative life
coach Warren Munitz. But usually people are looking for relief from how they
feel and they believe that once theyre on that island, they simply wont feel
stressed anymore.
Truth is, in order to nd balance, you need to look within yourself to nd
out exactly what it is that would contribute to an overall sense of balance in
your life, whether that means downscaling in order to spend more time with
your family, or nding a new career path that really fuels you.

Becoming more mindful

One of the buzzwords among psychologists and life coaches is the concept of
mindfulness. More than just a new-age concept, mindfulness is the simple
practice of becoming more aware, slowing down and really paying attention
to what youre doing, thinking, eating, feeling, and even how youre relating to
others at any given time, explains De Beer. It can be as simple as choosing to
take a break to eat your lunch outside, as opposed to hunched over your desk,
or avoiding multitasking and choosing to focus on one task at a time.

Switch off
More and more people are closing their laptops and switching off their smartphones in favour of a digital detox, particularly over weekends and while on
holiday. A forced break from your inbox and various social media sites, such
as Facebook and Twitter, goes a long way in slowing the constant stream of
information, and helps to overcome feelings of being overwhelmed. Youll also
feel more inspired and productive when the time to work comes.
A digital detox also frees up your time to participate in more meaningful
activities, such as having a conversation with your partner, playing a board
game with your kids, or simply reading a book.
My No 1 tip when it comes to living a more balanced life is to start and end
your day in a way the best serves you, recommends De Beer. A rushed morning or late night does little for an already busy mind, so starting your day with
a brisk walk, breakfast with the kids at the table, or with a cup of tea overlooking the garden, is a powerful way of creating a more balanced life.

Try it now!
Are you unsure of where and how to begin? Start by deciding what youre
willing to give up for example, no social media until noon. Next, decide what
youd like to incorporate into your day in order to create more balance. This
could include 30 minutes of exercise, turning off your laptop an hour before
bedtime, or going to bed earlier than usual.
Battling to get started? Certied life coach Kerstin Waddell recommends
trying Martha Becks Turtle Steps approach: start by dividing your goal in
half. For example, if you plan to exercise for 30 minutes daily, divide this by
two 15 minutes of exercise feels a lot more doable than half an hour. Next,
divide it once again, says Waddell. Seven-and-a-half minutes of exercise is
easier to slot into your day than 30 minutes, or even 15 minutes. Simply do this
four times throughout your day and youre set.

3 steps to more mindful living

Life and career coach Caitlyn de Beer offers these tips:
1. Rather than arriving at work and getting caught up in emails or admin, set aside
10 minutes to think about your intentions for the day ahead (a healthy to do list
may even include taking a 30-minute lunch break).
2. Cut down on multitasking and work on giving each task the attention it deserves.
This helps you to zone in on what needs to be done, and youll nd that you become more efficient.
3. When spending time with your family, resist the urge to check your emails or visit
social media sites. Find a way to separate family time from work.

Nutrition

Coming soon to a plate

near you: plant protein
alternatives, nut milks and
more ancient grains we
cant pronounce

Eat the future

Nut and plant milks

By Nicole Sparrow
WHEN DID QUINOA become a grocery
cupboard staple when half of us still need cue cards to
pronounce it correctly (its keen-wah, by the way)? Just
like fashion and design, foods and ways of eating come
and go. The process is undoubtedly accelerated by our
hyper-connected world, and all it takes is one bulletproof exec in the USA, and suddenly were adding
MCT oil and butter to coffee.
In a report released by global market research
company Mintel, senior trends and innovation consultant Jane Barnett explains: People are becoming
more informed about their health, and are increasingly
seeking out superfoods free from chemicals and additives, locally and seasonally sourced Consumers are
seeking out new ways to get healthier a trend set to
become even more important in 2015.
She adds: Every month or so there seems to be a
superfood to end all superfoods, and consumers are
buying them in droves, leading to world shortages of
foods including kale and quinoa.
This year has undoubtedly been the year of quinoa,
cauliower and kale. So what is on the menu for 2015?

The plant protein evolution: moving beyond

soya
It isnt only the increase in the popularity of diets
including Banting and Paleo that have shone the
spotlight on the protein content of the foods we buy.
Earlier this year, market research company NPD Group
revealed that 78% of US consumers agree that protein
contributes to a healthy diet, and more than half of
adults surveyed say they want more of it. Protein keeps
you feeling full for longer, and also helps to control
blood sugar levels when consumed in combination
with carbohydrates.
At the same time, were looking for alternatives to
meat, comments NPD, in part because of the cost of
animal sources. For years, soya was the go-to plant
protein alternative. However, recently a number of
other meat-free options have become available to consumers. Visit a health-foods store and youll nd yellow
pea, hemp, quinoa and brown rice protein powders.
These can be added to shakes, juices, baking and main
dishes prepared at home.
Another recent launch to the SA market is Quorn,
the brand name for mycoprotein, high-protein foods
produced from fungus. Quorn offers consumers a
range of meat-free foods, pitched at vegetarians and
the health-conscious alike as an alternative to soy meat
substitutes.

Browsing through upmarket grocery and health-food

stores, its becoming easier to
pick up a box of milk alternative,
including coconut, quinoa, oat, rice or
almond. Mintel predicts plant and nut milk
dairy alternatives as a trend to watch for 2015;
almond milk is leading the way as a dairy alternative,
with companies in the USA reporting year-on-year
growth in sales.
In the last 10 years, the Australian almond industry as grown from 10 000 tonnes to 78 000 tonnes in
2013, as Paleo and vegan consumers alike shun dairy
and soy in favour of nut and seed milks, says Barnett.
If you are considering the switch for health reasons,
its important to read nutrition labels. Not all plant
milks are created equal, and some have additives such
as rice syrup and salt to make the taste more palatable.
Also, plant milks dont always behave like dairy when
added to tea or coffee.
The good news is that, in the spirit of all things
Paleo and hipster, you can make your own almond
milk. Check out Nomnompaleo.com for a step-by-step
tutorial.

The coconut continues to shine

From our to milk to sugar to oil to water, what was
once something you added to Thai curry is now a
superfood no respectable health foodie goes without. Coconut oil is a natural source of medium-chain
triglycerides (MCT), which are thought by some to be
miracle ingredients that give you more energy and
burn fat.
The spin-off is that coconut our is showing up
Banting bread, the oil is on the green list in The Real
Meal Revolution (meaning you can eat as much as
you want), coconut water is the beverage of choice
to replace electrolytes, and the milk is becoming a
popular dairy substitute. The taste isnt for everyone,
but fortunately you can now buy deavoured coconut
oil and MCT oil for the health benets, without the
pina colada avour.

Gluten-free
The joke used to be: How do you know when
someone is gluten-intolerant? Theyll keep telling
you. According to Mintel, 22% of Americans
currently follow a gluten-free diet, compared to 15% in 2013, and the number
of products available to consumers
continues to grow. These days
gluten-free options are easily available
in many mainstream health and grocery
stores in South Africa, and worldwide
there is an increase in new product development for these consumers.

Gluten is a form of protein found in a number of

grains, including wheat, barley and rye, and is what
gives elasticity to dough. For health reasons, including coeliac disease and non-coeliac gluten sensitivity,
many people choose to avoid gluten.
A word of caution, though: free-from including
gluten-free has quickly joined the ranks of other food
labels, including fat-free and organic, in what food
psychologists refer to as the health halo effect. This
causes consumers to assume that if a food is healthy
in one aspect, its healthy in all aspects. Research also
shows that perception that a food is healthier makes
people eat more of it. Remember that a chocolate
muffin is still a chocolate muffin, gluten-free, dairy-free,
organic or otherwise.

Chia seeds and ancient grains

As we increasingly accept that our bodies arent coping with our modern lifestyles and diets, it has become
trendy to look back at how our ancestors lived and
what they ate. A decade ago, ancient foods including
quinoa, chia seeds and Ezekiel bread were virtually
unheard of. Today, quinoa is available in ready meals,
were Instagramming pictures of our chia almond
smoothies, and Biblical bread recipes are a mouse-click
away.
Chia seeds contain, among other nutrients, shortchain omega-3 fatty acids, and, unlike ax seeds, dont
need to be ground before eating (ax seeds pass
through undigested, so you dont benet from their
nutritional properties unless you grind them). Chia
seeds are also one of the few complete proteins in
the plant world (as is quinoa), making it popular with
vegetarians.
While quinoa remains the darling of superfoods,
keep your eye out for its smaller cousin, kaniwa (thats
ka-nyi-wah). Its also a pseudo-grain (technically
theyre both seeds, not grains) from South America,
but is reported to contain more protein than quinoa.
And it youd prefer to stick to superfoods you can
pronounce, try teff. This gluten-free grain from Ethiopia
has around the same protein content as quinoa, is as
versatile and is becoming just as popular with healthfood fundis.

Exercise
It might surprise you to learn that you
could be exercising your way to a bigger
clothing size instead of a smaller one,
which is why weight loss shouldnt be
your primary reason for working out

Are you
hungry
for more?
By Candice Tehini
A FEW YEARS AGO researchers revealed that exercise
makes you hungry, and in fact can cause you to put
on, and not lose, weight. You could almost hear dumbbells dropping in gyms all over the world. A later study
published in 2013, in the International Journal of Obesity,
showed that tough workouts were actually associated
with decreased levels of the hunger-fuelling hormone
ghrelin, as well as higher blood sugar levels, which can
stave off cravings.
Even professor of kinesiology and director of the Energy Metabolism Laboratory at the University of Massachusetts in Amherst, Dr Barry Braun, explains that, during
or right after a workout, hunger may be suppressed;
however, later in the day, your hunger hormones may
surge, making you want to eat. Herein lies the dilemma:
does exercise make you hungry, so you eat more, or
does it help to suppress your appetite hormone, so you
consume less?
Fitness and nutrition expert Chantal Da Silva explains
that not everyone feels hunger pangs after exercise.
Studies have shown that factors such as gender, body
composition and workout intensity inuence whether
the hunger cravings are switched on or off. The urge to
eat more hits women harder than men, she says, and the
reason for this could be because women are wired to
preserve fat for childbearing purposes. It also seems as
if the harder and more intense your workout, the lower
your appetite, while a leisurely workout may leave your
tummy rumbling.

A moment on the lips

So what are we supposed to do? Keep exercising. Despite
the contradicting evidence, much of the excess eating after training is due to your own approach to exercise, food

and reward, suggests Da Silva. How many times have

you heard, I trained hard, so I deserve that chocolate?
The truth is that it may take an hour to burn 2 000kJ,
but only ve minutes to eat them back. The answer: be
mindful of what you are putting into your body.
Personal trainer and CrossFit Flaming Heart Box
owner, Pierre Ferreira, explains that you need to fuel your
body with quality food. Following a fat-free diet, where
you rely on foods that have been altered, is not your best
option. These foods have been transformed on a molecular level and your body does not recognise this food as
a good, sustainable source. This may be another reason
why your body starts to crave it isnt getting the best
nutrition out of the food you are eating.
While Ferreira does believe that training hard will
result in your getting hungrier, its still not an excuse to
overeat on a regular basis, he says. You need to make

Renew
conscious decisions about your daily eating, especially in a society where its so much easier, and
cheaper, to eat badly.
Heres another pearl of wisdom: Ferreira
explains that you shouldnt have to increase your
kilojoules after a training session if you eat healthily and consistently during the day. Intelligently
increase your kilojoule intake over the entire day
as your activity levels increase. You will nd that
youll see results quicker and feel more energised
throughout the day.
Another problem many of us could be facing
is that we are not adequately hydrated, and so
the brain confuses a lack of liquid with food.
If you are unsure whether you are hungry or
thirsty, try the apple test: ask yourself if eating
an apple sounds like a good idea. If yes, you
are probably hungry and should have a healthy
snack. If the answer is no, you are probably
dehydrated.

Not all exercise is created equal

On the bright side, there are some exercises that
do burn fat. According to author and creator of
the Metabolic Aftershock workout programme,
DrJade Teta (@jadeteta), you need to do exercises that will leave you breathless, give you a
burning sensation in your muscles, make you
sweat and are weight-based. This type of workout
increases your metabolism, which in turn balances
your hormones, burns fat and prevents hunger
after training.
If you want to boost your metabolism, you
need to do a type of high-intensity interval training (HIIT), where you push as hard as you can for
as long as you can, and then rest for as little as
you can before you are ready to push as
hard as you can again, while keeping
workouts short. By working out
hard for a short amount of time,
you create an after-effect on
your metabolism. This type
of workout will help you to
burn fat, without increasing

your appetite, and doesnt require you to train for

hours on end.

Back on track
So does this mean that if you arent going to do
HIIT, you should throw in the towel? Why bother
exercising if it doesnt make you thin? There are
so many more benets to training than just losing
weight. It is important to become focused on
health choices and not just the numbers on the
scale, says Da Silva. Obsessing over being thin
can pose serious health risks, such as a compromised immune system, low muscle mass, amenorrhoea or irregularities, anaemia, hair loss and
osteoporosis.
Regular daily exercise is crucial to your health;
a certain amount of muscle strength is needed
for our everyday requirements, such as walking,
climbing stairs, carrying parcels, and so on. The
muscles that are stimulated from exercise maintain and support the skeletal
system, thus giving us better posture than someone
who doesnt exercise,
says sports nutritionist
Julian Naidoo. Even a
moderate amount of
exercise will help to
maintain muscle
strength, not to
mention help
your heart to
reduce the bad
LDL cholesterol.

Exercise improves blood pressure and, in turn,

relieves the workload on your heart. Circulation
is improved, which allows greater blood supply
to all vital organs and the body, adds Da Silva.
Increased blood ow also helps to nourish the
joints and helps them to ush out toxins, which
reduces some arthritis symptoms, and improves
joint mobility and strength.
Regular strength training not only improves
muscle strength, but also your bodys metabolism
and bone strength. For women, weight-bearing
exercises such as running, walking and weight
training all improve bone strength. While men
experience a natural decline in testosterone with
age, weight training indirectly helps to stimulate
production, explains Naidoo.
Many studies have shown that just 20 to
30 minutes of exercise several times a week is
enough to aid in lowering blood pressure, says Da
Silva.
Exercise has also been found to reduce the
amount of insulin used by diabetics. It helps the
body to utilise sugars and carbohydrates effectively, therefore helping to control blood sugar
levels, notes Naidoo. Its also anti-aging, as the
enhanced blood ow to the brain keeps your
grey matter vitalised and active, which in turn
slows down the degeneration of the central
nervous system through stimulating cell
regeneration.
And if for no other reason, exercise
stimulates the release of our feel-good
hormones such as endorphins, dopamine and serotonin, which aids in
mood-lifting, improved self-esteem and
stress management. Through an overall
sense of happiness and stress reduction,
exercise can also improve your
immune system and prevent colds,
Da Silva says. Without health, we
cannot enjoy the pleasure
of tness, strength
and disease-free
living.

Beauty
With all of the advances in aesthetic
medicine today, there are endless
options for lifting, filling, smoothing and
rejuvenating your look. We consult the
experts on some popular non-invasive
treatments

(Re)new

you

By Candice Tehini

Face
What you want: Younger-looking skin
What you need: The Limelight Facial
What it does: The Limelight Facial is a new non-invasive
approach to skin rejuvenation. It encourages collagen
production around the skins capillaries, which can
improve the youthful appearance of the skin, and also
help to reduce enlarged pores.
How it works: Laser skin resurfacing removes skin layer
by layer. The new skin cells that form during healing give
the skin a tighter, younger-looking surface.
Results: The benets of the procedure emerge two
to three weeks after the initial treatment, with the full
results being apparent after a month, says Dr Kamlen
Pillay, aesthetic practitioner at the Wembley Medi Spa.
Four to ve treatments are usually sufficient to see
results, and treatments should be four weeks apart.
Who can have it done: Lighter skin types 1-4 are perfect
candidates for this procedure; darker skin types 5 and 6
cannot be treated with Limelight.
Pain: You will feel a slight irritation to the skin, but the
feeling is bearable.
Dos and donts: Always apply sunscreen with at least an
SPF 15 to the area being treated. Inform your therapist if
you have had sun exposure on the area to be treated in
the previous three weeks. Stop using antibiotics a week
before treatment, as this may sensitise the skin, as will
products that contain retinoid, Reacutan and vitamin A.
Cost: Laser Genesis to minimise scarring and rosacea,
and to boost collagen production, will cost R1 500.
At home: Lamelle RA Cream, R590
What you want: An even-toned complexion
What you need: A TCA medium-depth chemical peel
What it does: It renews the skin, removing lines, age
spots, pigmentation, and renes skin texture.
How it works: It is a chemical peel containing
trichloroacetic acid, which penetrates rapidly into the
skin. It is applied to dry, clean skin. Once the product
has been absorbed, it can be followed with another
layer, says skincare specialist Sonette Donker.
Results: Immediately after the treatment, your skin looks
hydrated, smooth and awless. On day three, your skin
feels tight and the skin peeling will start, continuing until
about day ve. Normally most people have completed
the peeling on day six, revealing a beautiful skin, says
Donker. Four peels are recommended every two weeks.
Who can have it done: It is suitable for men and women,
any skin type, any skin condition and any skin colour.
Pain: It feels very warm, but a small fan is used to cool
the skin. For 30 minutes to a day after the peel, the skin
might feel slightly sunburnt.
Dos and donts: Use sun protection and post-peeling
cream. Stay out of direct sunlight for the duration of
the peeling course. Dont wash your face for six to eight
hours after the procedure.
Cost: Each session costs between R850 and R1 000.
At home: Dermaceutic Turnover Cream, from R550
What you want: To smooth out your wrinkles
What you need: Botox
What it does: It relaxes the muscles that cause you to
frown, and removes ne lines and wrinkles, explains
Dr Xen Ludick, aesthetic practitioner at Skin Renewal.
How it works: A Botox injection can help to release
frown lines between the brow, wrinkles on your forehead
and expression lines around your eyes. It can also lift
your jowl and decrease a permanent mouth frown.
Results: Within four days of the treatment you should
start to see an improvement in your lines, and the nal

Renew
result kicks in 14 days later, says Ludick. The result can
last up to four months, but varies.
Who can have it done: All skin types can be safely
treated with Botox. It is suitable for men and women
who want to smooth out their wrinkles for a more
refreshed look.
Pain: You will feel a small prick, but once the injection
is removed, the pain goes away. Usually you will have
a mosquito-bite-looking area for 20 to 60 minutes,
which resolves without a trace.
Dos and donts: Dont lie on your back for at least four
hours after Botox, as this may lead to some spreading
of the product. Your regular skincare regimen can be
resumed immediately following a treatment. After
having had Botox injections, you should not exercise
for 24 hours. Avoidance of aspirin for 10 days prior
to the procedure is recommended to avoid bruising,
says Ludick.
Cost: Itll cost you round R75 per unit of Botox; each
area requires a different number of units. Men need
approximately 1.5 times the amount that women need,
as men have a larger muscle mass.
At home: Skin Medica TNS Essential Serum, R4 420

or completely dissolve them, if the results arent

completely as expected, says Nigro.
Results: You should see results immediately; however,
the llers are designed to absorb water, and results
continue to evolve and improve for up to about six
weeks, and last for six to 24 months.
Who can have it done: Fillers are safe for all skin types,
and are popular with both men and women.
Pain: The procedure involves needles, so there is a
mild to moderate degree of discomfort, but generally
well-tolerated. Its a relatively quick treatment, with
almost no downtime.
Dos and donts: Be gentle with the treated areas for
48 hours after a treatment. In the early stages, the
ller can be manipulated or moved by excessive force
or pressure.
Cost: It all depends on the brands used and the size
of the area. The Z Fill starts from around R2 000,
Emervel from R2 500 and Restylane from R3 000.
At home: Face-Sonix, R690

What you want: A fuller, plump-looking face

What you need: Dermal llers
What it does: Fillers turn up the volume. As we age,
we lose volume in our face. Fillers can replace and
restore volume, giving a natural, youthful look, says
aesthetic practitioner Dr Loredana Nigro, of Laserderm
Parkhurst. Fillers can be used to smooth out wrinkles
and lines, improve skin tone and even reshape facial
features.
How it works: Fillers are made of hyaluronic acid,
a substance that the body converts naturally into
collagen. Unlike some other treatments, llers can be
very quickly reversed by using an enzyme to partially

Body
What you want: The removal of stubborn fat pockets
What you need: Cavitation
What it does: Its a safe and effective body-contouring
method which destroys adipose (fat) cells in localised fat
areas. They are turned into a liquid substance that is easily
eliminated via the lymphatic system, kidneys and gut.
How it works: It is a non-invasive treatment which uses
cavitations the formation of bubbles or voids in liquid to
break down fat. This technology results in implosions of these
bubbles, which destroys the fat cells and leads to centimetre
loss, explains Dr Sly Nedic, aesthetic practitioner and owner
of 8th Sense.
Results: There is a visible reduction in volume of fat after
your very rst treatment. With every treatment you can
expect a further loss of around 1-2cm. Between six and eight
treatments are necessary for the desired results.
Who can have it done: It is ideal for patients who are at a
normal weight or slightly overweight who want to get rid of
unwanted, stubborn fat deposits.
Pain: It is not a painful procedure; it requires no anaesthesia,
is non-invasive and has no side-effects. It does not damage
blood vessels or lymphatic vessels, because of their
difference in consistency and elasticity.
Dos and donts: If you put on weight, the area that was
treated will not get fat, as there are no more fat cells there;
this causes other areas to get fat instead.
Cost: Each session will start from R500.
At home: Beaut Pacique Sculpturing Body Gel
200ml, R695

What you want: A slender-shape body

What you need: CoolSculpting
What it does: It sculpts the body by getting rid of fat bulges
permanently.
How it works: A handpiece is applied over a fat bulge, which is
then sucked up between two electrodes and cooled to about
4C for an hour. This process of cryolipolysis literally means
freezing the fat cells until they die. Fat cells are irreversibly
damaged by the cooling process, says Dr Natasha Chapman,
aesthetic practitioner at Laserderm Sandton.
Results: There is an initial period of mild swelling and
perhaps some bruising for a few days. You will start to
see results after about a month, with 90% of the results
occurring after two months. The nal results take about
four months to show.
Who can have it done: Typical patients are within 5kg of
their ideal body weight and follow a healthy diet, but have
resistant bulges, says Chapman.
Pain: The initial suction is quite intense, but you quickly get
used to it. Afterwards, the area is numb for a little while,
and a bit tender for about two weeks.
Dos and donts: Drink a litre of water a day and do half an
hour of cardio exercise a week; you will ush the brokendown fat cells out of your body more quickly.
Cost: A single area costs R7 000 to treat. Consultation with a
doctor prior to treatment will help you to decide on the best
route to follow for optimal results.
At home: Doctor Duve Active & Firming Cellulite Gel,
R1 030 for 200ml

2030

CONSUMER RIGHTS. ITS WHAT SHAPES HER

Unmoved by corporate bullies and profiteering, Wendy Knowler

has been defending consumer rights for over 16 years.
From dodgy car deals to debt collection, shes in your corner
when youve been wronged. Read her exclusive column every
Monday in The Times to get insights and advice from
SAs consumer crusader.

timeslive.co.za

Renew

11
Tech

Technology has become an invaluable tool in

achieving health and fitness goals. This year, turn
on, tune in and check out these tech-savvy buys

Plug in to health

By Hasmita Amtha

Fitbit Flex Activity Tracker

Sitting is the new smoking, according to experts; were sedentary
beings and we need to move more to stay healthy. The Fitbit Flex
is the ideal partner to motivate you to get up and go. This slim
wrist device is intended to be worn all day as the Fitbit Flex tracks
your steps, distance and calories burned, and at night it tracks
your sleep quality, waking you up when your body is well rested.
Info: Fitbit.com
Price: Around R1 300
Buy: Dis-Chem Pharmacies, Dionwired, Incredible Connection and
Takealot.com

Samsung Virus Doctor

Ideal for anyone who suffers from allergies and a weak
immune system, the Samsung Virus Doctor air purier
protects you against airborne diseases, helps to eliminate
viruses and neutralises active oxygen radicals. This is an
important gadget to have in the home, or during the cold
and u season.
Info: Samsung.com/za
Price: Around R800
Buy: Visit Samsung.com/za for a stockist near you

iHealth Wireless Blood Pressure

Wrist Monitor

Fitbug WoW Bluetooth Smart Scale

Its time to chuck out the rusty old bathroom scale and usher
in the era of the smart scale theres no cheating this one! The
Fitbug WoW Bluetooth Smart Scale makes it easier for you to
accurately measure and keep track of your weight, as it uses
Bluetooth Smart Technology to upload your measurements
wirelessly to your Fitbug prole in real time. Buy your scale,
download the app at the iStore or Google Play store, and sync
with your smart device.
Info: Fitbug.com/za
Price: Around R1 500
Buy: Dis-Chem Pharmacies and Fitbug.com/za

Nintendo Wii Fit Plus

In our time-pressed society, it can be difficult to schedule in those
all-important gym sessions, but the Nintendo Wii Fit Plus active
gaming system will help you to achieve your tness goals. The Wii
Fit Plus combines fun and tness into one product, offering you
exercises and tools that can assist you in personalising a routine
to suit your needs.
Info: Nintendo.co.za
Price: Around R1 100
Buy: Leading tech stores and Kalahari.com

Samsung Galaxy Gear Fit

Not just a sexy gadget, the Samsung Galaxy Gear Fit is an
activity-tracking device that is designed for any adventure, as it is
both dust and water-resistant. It also connects to your Samsung
mobile device, and allows you to easily control basic functions
such as rejecting calls with messages, quick replies to messages,
and controlling alarms while youre training. Available in a range
of colours.
Info: Samsung.com/za
Price: Around R2 000
Buy: Samsung stockists

The lightweight, portable iHealth Wireless Blood Pressure

Wrist Monitor is a necessity for anyone who suffers from
hypertension. Using the iHealth MyVitals app (which is
available on iStore and Google Play), this device measures
and tracks your systolic/diastolic numbers, heart rate pulse
wave and measurement time, compares results against your
historical average, and keeps track of your physical activities
and daily diet.
Info: ihealthlabs.com
Price: Around R1 300
Buy: Dionwired (Dionwired.co.za) and Dis-Chem

Nutribullet Superfood Nutrition Extractor

Get the most from juicing with the Nutribullet, a nifty
kitchen gadget that turns fruit and veg into nutritious juices,
without leaving behind any of the essential fibre or creating
a chunky, gloopy smoothie. The blades also allow you to
blend in nuts, grains and herbs to tailor-make nutritious
health drinks for the whole family.
Info: Nutribullet.co.za
Price: Around R2 000
Buy: Nutribullet.co.za and Yuppiechef.com

iPod Shuffle and Skullcandy Earplugs

Music can be a powerful motivator during a workout.
Compile your personalised playlist that sees you through
the warm-up, cardio, weight-training and cooling-down
stages, and listen to it on the light and convenient iPod
Shuffle. Zone out the noise and zone in on your moves with
the ultra-cool Skullcandy Bombshell Earplugs.
Info: Apple.com/za and Skullcandy.com
Price: iPod Shuffle, R800, and Skullcandy Bombshell
Earplugs, R500
Buy: Luksbrands.co.za

Apps to boost your health

Nike Plus Running App

Headspace

Yoga.com Studio

Track your route, distance, pace, time and calories

used with the Nike Plus Running App. From rsttime runners to marathon veterans, this app is
designed to keep you motivated and beating your
own record.
Info: Nike.com
Download: iStore and Google Play

Mental health is just as important as physical

health. Headspace makes meditation simpler,
by providing you with an app that allows you to
meditate when you want, where you are, in just 10
minutes a day.
Info: Headspace.com
Download: iStore and Google Play

One of the best yoga apps, Yoga.com Studio is

designed for both the beginner and the master. With
over 289 poses and breathing exercises, this app
comes with a library of HD videos. You can search
for poses by your level and by your fitness goal.
Info: Sport.com
Download: iStore and Google Play

12

Health

As a matter of

fa(c)t

By Sandie Cormie

NEW RESEARCH shows that no country has managed

to reduce its obesity rates in 33 years. It is one of the
most serious public health challenges of the 21st century, and its crippling public and private health systems
worldwide. Dubbed globesity by the World Health
Organization (WHO), it means we are basically eating
ourselves to death.
South Africa has the fattest population in Africa,
and the incidence of obesity in our children and adolescents is higher than in any other developing country.
The Body Mass Index indicator established by the WHO
stipulates that a BMI of 18.5 to 24.9 is healthy, 25 to
29.9 is overweight, and 30+ is obese. Studies show that
the South African average BMI increased from 23.1 in
2000 to 26.8 in 2008 among men, while in women, it
increased from 27 to 29.5 for the same period. South
Africa is the only country in southern Africa with an
average BMI higher than 24.9.
Endocrinologist Professor Tessa van der Merwe,
head of the South African Society for the Study of
Obesity (SASSO), reports that 66% of South African
women and 33% of our men are overweight, while 10%
of men and 28% of women are morbidly obese. That
means one in two South African women and one in
three South African men are overweight.
Why is this happening, when obesity is a preventable disease? In theory, the answer is straightforward:
we need to eat less and exercise more. However, a
growing body of research indicates that the solution
to our expanding girths isnt that simple. Obesity is
described by the SA Medical Research Council as a
complex phenotype in which the interaction of multiple
genes and environmental conditions leads to the
manifestation of the condition. Although non-genetic
factors are important, its unlikely that these factors
alone can fully explain the prevalence of obesity and
associated co-morbidities in South Africa. In other
words, it isnt just a case of having enough discipline to
resist that second helping.
The most obvious contributing factor is our environment. Following the collapse of apartheid, rapid
urbanisation brought about many lifestyle, environmental, cultural, socio-economic and psychological
challenges that placed people living in urban areas at
highest risk of becoming obese.
Dr Peter Hill is the founder of the Caleb Centre for
Therapeutic Lifestyle Change in Cape Town. His area
of interest is metabolic syndrome, a condition where
(among other health problems) sustained high levels
of insulin prevent the efficient burning of fat, so that
its stored instead of used as energy. He sees rst-hand
what modern living is doing to our bodies, and cites
the common denominators in obesity as being an
increase in the consumption of processed foods, edible
seed oils, sugar, sweetened foods and beverages. Processed foods bought in supermarkets are convenient
to time-strapped consumers, while those produced by
informal traders in urban areas are cheaper, tasty and
easily accessible.

The problem is our bodies are hard-wired to crave

these foods. When food was scarce, this stood us in
good stead. We ate when food was plentiful and stored
fat in preparation for when it wasnt. These days, food
is plentiful and, in theory, our biology should have
naturally adjusted and our appetites regulated accordingly, but our growing girths are clear evidence to the
contrary.
One contributing factor is that eating kilojouledense, fatty foods (in no short supply in our obesogenic environments) inspires the pleasure response in
our brains more so than to healthy foods. When the
gut becomes conditioned to crave sugar, the brain is
unable to override the craving.
Leptin is the hormone that works as the brains
energy thermostat to regulate appetite. High sugar
levels are believed to precipitate a dysfunctional leptin
response to food, which affects the signal to the brain
that tells the body to stop eating. As a result, the average adult in the western world is believed to consume
10% more kilojoules than they need.
Sugar in food is especially problematic, since scientists believe it accelerates obesity. High Fructose Corn
Syrup (HFCS) was introduced to the food and beverage industry in the USA in 1970. This cheap substitute
for cane sugar swelled the industrys coffers along
with American waistlines. It was the start of the silent
revolution, where foods were modied and sweetened
for maximum palatability to unwitting consumers. The
more sugar they ate, the more they wanted and the
hungrier they became.
The introduction of HFCS into almost everything
created an insatiable appetite for sugar. Unfortunately,
fructose is easily converted into body fat, and while

South Africans
are the heaviest
people on the
continent and
theres no simple
solution to fixing
the situation
stored fat worked well in the hunter/gatherer days, now
our stored fat reserves are rarely called on.
Diet itself is a critical factor that also needs considerable education. Apart from following the western
trend of unrealistic portion sizes, the average South
African diet lacks diversity, is kilojoule-dense and falls
around 50% short of the WHOs recommended daily
allowance of 400g of fresh fruit and vegetables. This
could be cost-related, since a report from National
Nutrition Week 2012 found that women mainly do the
grocery shopping, and their purchasing motivation is
64.5% price, 17.5% taste and 14.3% health.
But these arent the only pieces of the puzzle. Research being done internationally suggests that there
is a genetic component to obesity. For this reason,
genetic scientists in South Africa are working hard to
nd changes in the genetic code that apply specically
to South African population groups, to discover why
we, in particular, are predisposed to obesity. Research
indicates that obesity may be a heritable neurobehavioural disorder linked to the appetite-regulating
hormone leptin.
This is becoming increasingly important for our
children. Mounting evidence suggests that a mothers
weight during pregnancy predisposes her children to
weight gain, Type-2 diabetes and heart disease. The
morbid reality is that obese mothers have obese children, and will burden them with a legacy of associated
diseases.
A solution to dietary imbalances has to be found,
as the health risks associated with obesity include developing Type-2 diabetes, cardiovascular disease, high
blood pressure, arthritis, indigestion, gallstones, some
cancers, snoring, sleep apnoea, stress, anxiety, depression and infertility. The public health sector is already
under considerable pressure with respect to resources
and funding, without the increased burden of
obesity-related diseases. Further, weight-based
discrimination affects the psyche, social interaction,
employment opportunities and income of individuals.
Research also cites obesity as having a negative impact
on productivity and competency in the workplace.
The challenge for government and private healthcare service providers and insurers is to nd workable
solutions that focus on preventive strategies. The
issue needs to be tackled on all levels, from pricing of
basic health foods to the consumers easy access to
the wrong foods, broad-based education on nutrition,
school-based intervention programmes aimed at
promoting physical activity and healthy eating options
for children, more space in schools and communities to
play sport and games, education on food labelling, and
limiting salt and sugar content in manufactured foods
creating an environment conducive to making healthier
food choices through a combination of self-empowering strategies.
Will sin tax soon expand to include sugar? South
Africa has a lot more positive load-shedding to do,
and hopefully we wont ever see the cost of obesity
outweighing the revenue from the beverage, processed
foods, snack and confectionery industries.

13
Goals

How to make
healthy habits that
last beyond the
New Year

Set up for life

By Nicole Sparrow
FOR MANY PEOPLE, the New Year is a time for
reection, because when the overindulgence of the
festive season is done and our head switches back to
reality, we are often reminded of the empty promises
we make to ourselves at the beginning of each year:
promises to eat better, exercise more, lose weight,
stop smoking, not get so angry, not get so stressed,
be better parents and children, be better co-workers.
Whatever it is we think we need to do to be a better
version of us.
So despite our best intentions, why do so many
of us fail?
Its a question Nothemba Mxenge from Epiphany
Coaching in Johannesburg had to answer for herself
during her own personal journey to losing 30kg and
keeping it off. And contrary to what everyone thinks,
the answer wasnt having the willpower to eat less,
exercise more or keep a food journal. A dieter and
gym-goer since her teens, shes the rst to admit
none of that worked because, she explains, I wasnt
emotionally connected to myself.
What does that have to do with overeating,
drinking too much alcohol, not getting enough sleep
(and every other unhealthy habit of modern living)?
More than you realise.

Habits like these are often symptoms of something deeper going on, says Mxenge, and to identify
why you keep going back to old ways involves a lot
of soul-searching. I realised that a lot of decisions
about my life were being made by others, she says,
and I accepted that I couldnt continue to disrespect
myself by not taking care of myself.
That mind-shift spurred her on to make several
life-changing decisions, including leaving the security of the corporate world to work for herself. During
that process, Mxenge hit on the notion that achieving any goals health or otherwise doesnt just
come down to luck or willpower. I realised: what if I
applied the same focus I was applying to starting my
business, to taking care of myself? she says.
What Mxenge realised is what psychologists
nd too: that one of the big secrets to success is
conscientiousness. (In fact, research from Washington University in the USA shows that if you have a
conscientious spouse who makes your life run more
smoothly, you are likely to be more successful at
work, experience lower stress levels and maintain a
better work-life balance.) Conscientious people tend
to be organised, plan ahead, work hard and are better at controlling their impulses (which is often why
its a predictor of success in the workplace).
This New Year, rather than make pie-in-the-sky

Stay on track to achieving your personal goals:

You were hoping for a list of quick life xes, right? Unfortunately, there arent really any shortcuts to this
process, but Mxenge offers these tips to help you on your way:
Be careful of falling into the box-ticking trap. What works for another person might not work for you.
If you want to lose weight, keeping a food journal is one of the things were all advised to do, she says,
but it shouldnt just be a list of what youve eaten. The idea is to examine and take action.
Be careful how you frame thoughts around issues you struggle with. Im drinking too much alcohol
entrenches that you have a problem with alcohol. Think about that effect versus Im going to drink
more water. Or I hate running versus Im going to try. The idea is to set up a dialogue with yourself
that builds towards you, rather than away from you.
Have a plan. And whether its a spreadsheet, journal, mindmap or pinboard (however you organise
your thoughts), put it down in writing. Apply the same skills you use to plan for managing your staff,
work deadlines or school holidays, to planning healthier meals, time out or exercise.

promises to yourself you know youre never going

to be able to keep, take some time to think about
what it is you want to achieve; if youve failed in the
past, why you failed; and practical steps on how you
plan to reach your goal. If your goal is to get to the
gym regularly, the solution might simply be scheduling gym appointments in your diary (and keeping
them).
However, if its something bigger, such as a career change or dramatic weight loss, you might benet from professional help, such as a psychologist, or
life or career coach (visit coachdirectory.co.za to nd
someone in your area). The idea, explains Mxenge, is
to change your way of being as you go on your own
journey of self-discovery; learn how to self-diagnose
(such as realising what your triggers are); self-solve
and nd solutions that work for you; self-correct;
and, nally, self-reect.
Your way of being in the world inuences how
your world is, she says. And if you take away one
piece of information from Mxenge for 2015, let it
be this: You are not stuck in this interpretation of
yourself.

14

Diet

By Nicole Sparrow
IN THE AGE of the internet and social media, nding information on weight
loss is a click and hashtag away. The problem is its often a baffling blend
of celebrity-driven trends and coconut oil salesmen. However, in the midst
of the noise are several thought leaders who are attracting a following of
trimmer and happier people, and this year tuning into your diet guru of
choice and keeping your health goals on track just got easier.

The diet
Professor Tim Noakes and Banting

Follow: Realmealrevolution.com, Facebook.com/timnoakesrevolution,

@real_meals, @ProfTimNoakes, @SalCreed and @jonnoproudfoot
Its hard to go anywhere these days without everyone around you
spooning out the quiche lling and leaving a pile of empty pastry
shells in their wake because theyre Banting, and not into carbs.
William Banting was an undertaker who lived in 1860s England and,
like many today, struggled with his weight. After numerous unsuccessful attempts at the period equivalent of fad diets, he followed advice
from a physician to reduce carbohydrates in favour of a diet high in
protein and animal fat, and he lost weight.
Fast-forward nearly 200 years and Bantings theories have underpinned a number of modern diet trends. Most recently it is The Real
Meal Revolution (Quivertree Publications), which Noakes co-authored
with nutritionist Sally-Ann Creed, chef Jonno Proudfoot, and adventurer and chef David Grier.
The authors demonstrate that our fears about saturated fat are
unfounded; carbs are the enemy and our bodies actually thrive on a
low-carb, high-fat diet (LCHF for short).
Youll like this if: You dont like being hungry. This way of eating
satises and, if colloquial evidence is anything to go by, many people
have indeed lost weight. As long as you follow the authors recommendations and tune into your bodys satiation cues, you probably
wont have to count kilojoules.
You wont like this if: You dont like meat. Theres a lot of it. Butter,
too. Because of the high saturated fat content, there has been a
backlash from the medical community and the advice is that once you
reach your goal weight, start switching out saturated fats for unsaturated plant fats.

Dr Loren Cordain and the Palaeolithic diet

Follow: Thepaleodiet.com (@ThePaleoDiet), Paleoleap.com
(@PaleoLeap) and Nomnompaleo.com (@nomnompaleo)
Also known as the caveman diet or stone-age diet, this way of
eating has been on the radar for years, but came to the fore
after The Paleo Diet, by Dr Loren Cordain, was published in 2010.
The reasoning is that this is the diet we evolved to eat
during the Palaeolithic era: wild meat and sh, non-starchy
veggies, fresh fruits, and nuts and seeds. Absent from the diet
are grains, dairy products, processed oils and sugar, alcohol,
coffee, soya, salt and anything else our caveman ancestors
couldnt get.
Recently though, the Paleo diet has become trendy, and
a number of books, websites, and internet diet and exercise
experts have cropped up, who have moved away from the
essence of this way of eating and advocate (but have conveniently forgotten that our ancestors never had access to)
double-chocolate Paleo brownies and Dave Aspreys infamous
bulletproof coffee, a concoction of coffee, grass-fed unsalted
butter and coconut oil.
Youll like this if: You want to simplify your diet and get
back to the basics of cooking real food that will satiate you.
However, beware of what author of In Defence of Food and
The Omnivores Dilemma, Michael Pollan, calls food faddism,
because this diet is rife with it.
You wont like this if: You are worried about missing out on
whole food groups and their nutrients. Also, critics argue that
while our Palaeolithic ancestors were indeed slim and hypertension-free, they had a life expectancy of about 35.

Renew

doctors

15

4 weight-loss options for 2015

Dr Garth Davis and vegetarianism
Follow: Facebook.com/drgarth, @Drgarthdavis,
Facebook.com/NealBarnardMD, Pcrm.org/nbblog
While the meat-intensive Banting and Paleo diets are the
rage and have many medical professionals giving them
the thumbs-up, theres a movement of people, including
US bariatric surgeon Dr Garth Davis of the Davis Clinic in
Houston, Texas, and Dr Neal Barnard from the Physicians
Committee for Responsible Medicine (PCRM) in the USA,
actively advocating a lifestyle change at the opposite end of
the spectrum: vegetarianism, and veganism in particular.
As much as there is a body of medical research to suggest that theres nothing wrong with meat, dairy and saturated fats, doctors such as Barnard have research to prove
the contrary. Commented Davis in a recent PCRM blog post:
There is great research showing that whole-food, plantbased diets are the best for weight loss, diabetes and heart
disease. Unfortunately, the medical community seems to
believe it needs to be more complicated or that patients
just cant follow such a diet.
Youll like this if: For ethical, environmental, health reasons, or all three, you want to switch to a plant-based diet.
(Keep in mind that toasted cheese sandwiches dont count.)
Plus youre allowed to eat grains and potatoes.
You wont like this if: You like meat. And like the Paleo
diet, again you are going to miss out on large food groups
such as dairy. The advice is that you research on supplementation, because veggie diets often fall short on nutrients
such as vitamin B12.

Dr Michael Mosley and The Fast Diet

Follow: Facebook.com/DrMichaelMosley, @DrMichaelMosley
Its no secret that scientists are continuously looking for ways to hack our
biology and nd the off-switch for weight gain. Unfortunately, appetite
regulation and weight gain is a complicated issue, and its even more
difficult in a world where kilojoule-dense food is so plentiful. According to
the likes of Mosley, a regular on BBC documentaries including The Truth
About Exercise and Trust Me Im a Doctor, its extremely difficult to stay
thin in our modern world.
The key, suggests Mosley and co-author Mimi Spencer in The Fast
Diet: The Secret to Intermittent Fasting (Short Books), is fasting in the ratio of 5:2. In other words, for ve days of the week you eat normally, and
on the other two days, you drastically reduce your kilojoule consumption.
Women should cut down to 500 calories (2 100kJ) and men should aim
for 600 (2 520kJ) a day. For the other ve days you eat healthily dont
gorge.
Yes, this knocks down your overall kilojoule intake for the week, but,
more importantly, the authors argue that it taps into our ancient biology (we evolved to survive times of feast and famine) and resets several
mechanisms in the body, including appetite control and insulin sensitivity.
Youll like this if: You want to take the guesswork out of dieting
you choose the days you want to fast. Also, it isnt a diet obsessed with
protein (although protein is good for satiating hunger, say the authors),
and youre not restricted to getting it from animal sources. Also, this diet
doesnt exclude entire food groups, although you will soon start to realise
which foods satisfy hunger for the lowest kilojoule intake.
You wont like this if: You dont like playing the hunger games and
you dont like counting kilojoules. Although, argue the authors, feeling
just a little hungry isnt a bad thing after all.

16

Stress

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Living
at full
speed?

It seems as though daily life has

become a never-ending,
exhausting to do list. When did
modern living become so
stressful, and how can we make it stop?
By Chereen Strydom
ASK ANY NUMBER of your friends or colleagues
how they are and, chances are, their responses will
all be the same: busy. Busy has replaced yesteryears ne as we try to pack more and more into
each day.
For the rst time in history, we can work
whenever we want, wherever we want and so
we do, says business psychologist and author
Tony Crabbe, in his book Busy: How To Thrive in a
World of Too Much. In doing so, we have become
drudges, too busy to lift our heads and do the
things we know will make a real difference for
ourselves and our businesses.
Recent studies have shown that up to 75% of
visits to primary healthcare facilities in South
Africa are stress-related, while in the UK it is reported that the number of work days lost to stress,
anxiety and depression has increased by a quarter
since 2009, highlighting the fact that stress can
have far-reaching effects for both individuals and
businesses.

Being busy is bad for your health

There is no denying that stress has a valuable,
biological function; in fact, your body produces
a hormone called dehydroepiandrosterone (or
DHEA) during times of stress the same hormone
that has been shown to keep mice alive for longer.
DHEA is thought to build collagen and elastin (a
concept that many beauty companies are latching
onto), and even helps to boost your brainpower
for short periods of time.
Its when were faced with long periods of

constant, chronic stress that were in danger of developing a number of chronic illnesses, including
depression, diabetes, high blood pressure, chronic
heart disease, and even certain cancers. The body
is designed for switching between active and passive states: to re up into an adrenaline-fuelled,
alert state, and then cool down to a calmer one,
explains Crabbe.
Yet the rush of busy isnt occasional, interspersed with periods of calm and quiet we are
at-lining at full-speed ahead.

So much to do, so little time

Almost everyone I encounter these days feels he
or she has too much to handle and not enough
time to get it all done, says David Allen, author
of Getting Things Done: The Art of Stress-Free
Productivity. A paradox has emerged in this new
millennium: people have enhanced quality of life,
but at the same time they are adding to their
stress levels by taking on more than they have
resources to handle. Its as though their eyes were
bigger than their stomachs.
Were constantly on high-alert, glancing down
at our phones, checking our emails, Facebook and
our Twitter feeds, then back to our inbox and
juggling numerous tasks at any given time. We
feel pressured to be available at all hours, and its
not unusual to respond to emails while out for dinner with friends or spending what was supposed
to be quality time with your family.
But this sense of urgency, and the constant
rushing, juggling and distractions eventually take
their toll, leaving you feeling overwhelmed and
burnt-out.

Stress is making you fat

In earlier years, stress used to take the form
of physical threats (such as being chased by a
predator, for example), which warranted a physical
response, explains media personality, author, and
tness and wellness expert Lisa Raleigh. These
days, the vast majority of our stress is mental or
emotional, but our bodies still react biologically, as
they were designed to.
When youre feeling stressed, your body
releases adrenalin in preparation for the ght or
ight response, followed by cortisol, which disrupts digestion and results in energy being stored
around the abdomen, in the form of fat. Since
there is usually no physical threat and, in turn, no
physical response, none of these bodily changes
are put to good use, and we are left with digestive
trouble, abdominal fat, and too much adrenaline
and cortisol in the body, says Raleigh.

A cure for all

We know that exercising regularly is good for
us especially during times of stress but many
people hide behind the excuse of being too busy
to exercise.
Fact is, exercising regularly not only assists
in managing the bodys stress responses; it also
improves circulation and lowers blood pressure,
stabilises mood swings and releases plenty of
feel-good hormones, called endorphins and its
great for heart and brain health, too.
It also assists in regulating sleep patterns,
reduces complications for diabetics and decreases the risk of certain cancers, on top of boasting
numerous anti-aging benets.

Renew
Just breathe
Its important to carve out some time to do
something that you really enjoy, whether its
reading a book, going cycling on a Saturday
morning, or even something as simple as going
for a walk around the block.
The key here is to put down your phone, log
out, and ensure that youre allocating a portion
of your day to something that is meaningful and
brings you joy. Too often, we end up spending
valuable downtime scrolling through our Facebook feeds, catching up on the news, and icking
between our inbox and social media accounts.
Multitasking is often regarded as a highly valued skill, but studies have shown that it actually
results in our using our brains less effectively.
Rather than attempting to respond to emails,
write up a report and check your Twitter feed at
the same time, allocate time to each individual
task and ensure that you give each one your
undivided attention. It may help to turn off your
email notications or block certain websites for
a specic amount of time (see below for suggestions), to prevent distractions.

3 useful websites to help you to prevent

distractions online
Its no secret that the internet, helpful as it may
be, can be incredibly distracting too. Here are
some tried-and-tested online lters to help you
to curb your Facebook addiction (at least during
working hours). They will allow you to block access to distracting websites, in order to get more
work done.
SelfControl: A free Mac application that even
lets you block your mail servers. Simply add
websites to your blacklist, set the timer, and
click start. You will not have access to these
sites until the timer expires even if you restart
or delete the application.
FocalFilter: With this free productivity tool,
choose which websites youd like to block,
specify how long youd like to block them for,
and be more productive. Simple!
TinyFilter: This site is also useful for censoring the internet for children, due to its built-in
profanity lter.

17

Feeling frazzled?
Chronic stress can have serious consequences think insomnia, depression, and even heart disease. But many
people are not aware of just how stressed-out they are. Learn to identify your bodys stress signals:

Craving sweets and other junk food

Your bodys stress hormone, cortisol, can trigger hunger and result in sweet cravings, but stocking up on
sweet snacks isnt the answer; indulging will only lead to a sugar crash later on.
Grinding your teeth
If you wake up with a sore, aching jaw, you could be grinding your teeth in your sleep, in response to tension.
This could also lead to tension headaches. You may need to visit your dentist to get tted for a mouthguard.
Losing hair
Stress hormones could potentially interfere with hair growth, so if youve noticed thinning hair or patchy spots
on your scalp, you may want to consider upping your supplements. Iron, vitamin B12 and omega-3 all promote
hair growth nd them in leafy-green vegetables and salmon.
Sniffing and sneezing more than usual
Stress compromises your immune system and may weaken your defences to allergens. Over-the-counter
allergy medication can help.
Breaking out
If youve noticed more spots than usual, your stress levels may be to blame. When youre stressed and your
adrenaline levels rise, so does the production of sebum often resulting in more pimples. Wash problem areas
twice-daily using an effective cleanser designed for oily skin types, or ask your dermatologist to prescribe a
retinoid cream.

Did you know?

Low energy levels, headaches, mood swings,

aches and pains, and sleeplessness all lead to
pronounced stress levels, but can be diminished
with exercise. Lisa Raleigh, author, and wellness
and tness expert

18

Read

On your

radar
While you still have time to
read, heres what you should
be buying to set you on your
path to health

By Nicole Sparrow

The 5:2 Good Food Kitchen: More Healthy and

Delicious Recipes for Everyone, Everyday
by Kate Harrison
(Orion)
Release date: On shelf
Banting may be the diet of choice in SA, but the 5:2
Diet (ie the Fast Diet) is whats trending in the UK.
If this is your intended kickstart for 2015 and youre
wondering how youre going to be happy on 2 000kJ
two days a week, author Kate Harrison has done the
guesswork for you.
Here she shares recipes to keep you on the straightand-narrow, with stories, tips and advice from others who have chosen the same
way of life. Youll nd 75 new recipes, including vegetarian and vegan, plus dairy,
gluten and sugar-free options. Each ingredient has been kilojoule-counted to save
you the effort, with recipes for fast and normal-eating days. Follow Harrison on
Twitter: @KateWritesBooks.

The Brain Surgeons Diet

by Dr Adriaan Liebenberg
(Penguin)
Release date: January 2015
A re-release of an earlier self-published work, this
book by Cape neurosurgeon Dr Adriaan Liebenberg
is a guide to using your brainpower to adjust eating
habits and go back to eating the way nature intended.
Liebenberg knows all too well the struggle many South
Africans face in their attempts to lose weight and keep
it off. He, too, battled with his weight and, as a result,
embarked on a journey of self-discovery, applying his knowledge of how the brain
works to choosing the right foods to speed up his metabolism and change his attitude towards eating. As a result, he lost (and has kept off) 70kg.
Initially he self-published the book, and it soon became a neighbourhood mustread; now you can also get your hands on a copy. At a glance, the book covers a lot
of what many of us already know, but winning your own personal battle with the
scale is about nding a solution that works for you, and if this is your health goal for
2015, this read is worth considering.

Plenish Juices to Boost, Cleanse & Heal

by Kara Rosen
(Octopus Publishing Group)
Release date: January 2015
Juicing is a huge international health trend, and one
of the trend-leaders is London-based Kara Rosen,
founder of the Plenish Cleanse, a company that delivers fresh cleansing juices all over the UK. But this
isnt your simple lets use up the leftover apples
kinda juice cleanse. Rosen has created an entire

range of juices and nut milk beverages rich in nutrients that are easily absorbed
by the body, and even offers juice packages for the workplace and bridal parties.
However, were not in the UK, so the Nutribullet and her book are the next
best thing. It features 40 recipes to load up your body with nutrients. For more
information, visit Plenishcleanse.com, follow on Twitter @PlenishCleanse and
plenishcleanse on Instagram.

How To Quit Smoking: The Ultimate SmokeFree

Formula
by Professor Robert West
(Orion Publishing)
Release date: December 2014
Robert West is a professor of health psychology at
University College London, editor of the scientic
journal Addiction, and has been helping people to
stop smoking for over 30 years. More importantly, he
is an ex-smoker himself and knows all too well the
difficulty in freeing yourself from this addiction. His
book looks at topics including why it is so hard to kick the habit and why theres
no such thing as a failed attempt (Every day you dont smoke is a plus and a
step on the road to lasting success, he says).
More importantly, he explains: It tells the truth and tries to do this in a way
that will give you the best possible chance of stopping with every quit attempt.
So I am not presenting a magic cure, and I am not pretending that I know
exactly what is going to work for you. No-one does. West also encourages
you to register on his website Smokefreeformula.com and become part of his
stop-smoking community. For more information, visit the site or follow him on
Twitter: @robertjwest.

The Stress Cure

by Patrick Holford and Susannah Lawson
(Piatkus)
Release date: March 2015
These days more people are more likely to miss work
because of stress than they are because of the common cold. Stress is very much a part of modern living
and, unfortunately, is unavoidable for most people.
And its all too easy to fall into the trap of running
that much harder on the hamster wheel to the detriment of your health in the long term.
A regular visitor to South Africa, Holford has teamed up with Lawson to
equip readers with helpful strategies to make them more resilient to the effects
of stress. This includes guring out your stress triggers, learning how to reframe
negative beliefs, and tapping into the power of sleep and exercise to help you to
manage your stress. Watch the bookshelves for this one. Follow @patrickholford
for more information.

Eat Less Crap Lose That Fat

by Sam Pease
(Struik Lifestyle)
Release date: On shelf
Finding the secret to weight loss and keeping it off is
the Holy Grail for just about everyone who has ever
embarked on a diet. For some that means shelving
junk food completely and committing to a lifetime of
spinning classes and counting carbs. Pease, however,
despises the gym and loves carbs hardly the conventional recipe for slimming down.
Rather than giving up the pleasures in life, this straight-talking New Zealand
author and TV presenter embarked on a journey to discover what keeps skinny
people skinny, why treats should be reserved for pets and why you shouldnt
keep tempting food at eye level. I lost 28kg in ve months without working out
once, and I still ate chips, cheese and carbs (every single day), she proclaims.
It does come across as a more smart-mouthed version of French Women
Dont Get Fat, but the trick with sustainable weight loss is that its about nding
what works for you. And if having the takeaway but only eating half works for
you, by all means give this a try. If its any indication, Pease claims to have lost
the weight and kept it off.

GET READY FOR THE

THIRD COURSE
Over 200 pages of Hilary Billers favourite,
tried-and-tested recipes of the year.
Enjoy the feast.

AVAILABLE AT ALL GOOD BOOK

STORES FROM MID DECEMBER