Womens Health South Africa-April 2017 PDF

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April 2017
28
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April 2017
STYLE & BEAUTY

40 Best Of The Basics
The hottest athleisure wardrobe essentials
47 Jet-Set Scents
118
Can your perfume handle heat? How about
altitude? Find a match for your destination
50 While You Were Sleeping

Apply this tonight, wake up with perfect skin
JUMP AROUND
FITNESS
53 Best. Run. Ever.
102
The most helpful running advice no one ever
told you... Until now WEIGHT LOSS
57 15-Minute Workout 73 Chocs Away
All you need is one kettlebell to shape up fast Eat the sweets, cancel out the kilojoules
HEART-EYES FOR
AUBERGINE 58 Minor Tweaks, Major Gains 74 You Lose, You Win
Not seeing results? Change that today This reader dropped 12kg to be a better mom
62 I Support Women In Sport 75 Menu Decoder

How to make the right choices when ordering
ON OUR Pro tips: find motivation when you. Just. Cant.
Mexican food
COVER
22 FOOD FEATURES
69 Cacao Powwow 84 The Body That Ballet Built
At last chocolate thats good for you! Hooray!
114 53
COVER AND OPPOSITE PAGE: JEFF LIPSK Y. CLOCK WISE FROM LEFT: CURTIS GALLON, ANNA DABROWSK A , JAMES GAR AGHT Y, PAUL SAMUELS
Strong like a ballerina: exclusive toning moves
72 WTF Do You Do from the New York City Ballet
With Aquafaba
118 Turn chickpea water into dessert. Yes, for real! 90 #Trending Hair Colour DIY
69 Highlights, red, even blorange... Nail the latest
looks in your bathroom
34
84
HEALTH 96 Bright Sparks
These habits could stave off Alzheimers
108 50
64 Main Squeeze (no sudoku required)
Pelvic-floor woes... Now its too strong? Possibly...
102 Nourish
90 66 What Supp? Dish up delicious, healthy comfort food couch,
You can OD on vitamins! How to tailor your dose slippers, series and... Go!
67 Your Body On... Virtual Reality 108 Sixty Career Tricks You Always
62
Trend alert: strapping on a dorky helmet isnt Wanted To Know
just for gamers... Heres why you should try it! No-BS tips for surviving the workplace (yes,
even the dreaded meeting fart...)
RUN LIKE YOU

SEX & LOVE 114 Hooked On Hunger
Forget will power, understanding the science of
STOLE IT 76 The Scariest Catch food addiction is the key to slim-down success
Normal or STI? When to call your doc...
118 Urban Legends
81 Sync Up Your Sex Drives Sporty comfort meets celeb-inspired fashion
Get the buzz back for just-met-level lovin you can look edgy and move freely after all!
IN EVERY ISSUE
90
10 14 20
Letter Ask WH Social
From The Anything 23
Editor 18 DISCUSS!
12 Guy Next
DO IT YOURSELF! Tell WH Door
6 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

2017
April
34
GABRIELLE
UNION
HER TOTALLY NON-EXTREME
SECRETS TO LOOKING THIS
GOOD AT 44
MARKETING AND PUBLIC RELATIONS
PUBLISHING MANAGER Francois Malan
As media darlings, 021 408 1228 (francois.malan@media24.com)
its not surprising MARKETING COORDINATOR Lise Coetsee
021 443 9833 (Lise.Coetsee@media24.com)
that the WH team PUBLISHING SALES TEAM
is all about the COMMERCIAL MANAGER: Kylee Robertson
pop culture. 011 322 0799/076 263 9114 (kylee.robertson@media24.com)
DIGITAL SALES MANAGER: Ben Pretorius
Heres what were
fixated with... EDITOR 011 217 3054/076 878 9150 (Ben.Pretorius@media24.com)
JHB: Kathryn Molyneaux (Booth)
Danielle Weakley 011 217 3197/083 395 3442 (kathryn.molyneaux@media24.com)

Milli Mahlangu 011 217 3051/078318 8132 (Milli.Mahlangu@media24.com)
(danielle.weakley@media24.com, @danweakley) CT: Myles Kelsey 021 443 9475/082 613 8498 (myles.kelsey@media24.com)
Lameez Raizenberg 021 408 3960/082 909 9696 (lameez.raizenberg@media24.com)
Athletics/fashion designer collaborations. Hannes Burger 021 408 3078/076 152 4605 (hannes.burger@media24.com)
Hello, Stella McCartney for adidas! MEDIA24 CENTRAL SALES
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CREATIVE DIRECTOR DEPUTY EDITOR FOOD & MANAGING EDITOR
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GENERAL MANAGER, LIFESTYLE Ishmet Davidson
Afrikaans Rock Fitness trackers I love my Fitbit! Foodie TV shows. I can watch them for hours. CFO, LIFESTYLE Raj Lalbahadur
So excited for the new season of Chefs Table! GENERAL MANAGER, LEISURE Louise Meny-Gibert
ART COPY CIRCULATION SALES AND SOLUTIONS

HEAD OF CIRCULATION Leoni Volschenk
HEAD OF RETAIL Andreline van Tonder 021 408 3936
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SUBSCRIPTION ENQUIRIES: TEL: 087 740 1039,
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Michelle von Schlicht Leigh Cann Leigh Champanis-King SMS: WOMENSHEALTHSUBS TO 32511 (R1PERSMS),
WEB: WWW.MYSUBS.CO.ZA/MAGAZINE/WOMENS-HEALTH
(mvonschlicht@media24.com, @wh_michellevs) (leigh.cann@media24.com, @whleigh) (leigh.champanisking@media24.com, CALL CENTRE OPERATING HOURS:
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die See are my favourites! @mevrouandco You Should Know. Stranger Things I cant wait for season two! All subscription payments to: Womens Health, PO Box 16428, Vlaeberg, 8018
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WOMENSHEALTHSA.CO.ZA EDITORIAL Distribution On The Dot 011 402 1205
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CONTRIBUTORS Meghann Birks, Tudor Caradoc-Davies, Claire Connors, Anna Dabrowska, Anna Davies, Marissa Gainsburg, POLAND Aneta Martynw
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LETTER FROM THE EDITOR
FIND YOUR FIT FRIEND

Okay people, gird up your glutes, this we are always whoop whooping for one
is about the time it starts getting hard... another and, you know what? That
The cold weather is creeping in and the collective energy and buzz helps keep all
good intentions are legging it out the door of us on track. It keeps us motivated and
and into the night... I know, I saw mine confident and hair-flippy in an I-got-this
escaping just a few short days ago. Dont kinda way. Trust me... I am soooo hair-
tell a soul, but even at WH HQ arguably flippy at the moment. And you havent even
the most virtuous, protein-packed, yoga- seen Amy yet whos training for her first
panted place in the country we feel the ultra marathon or Wani, who is inches
winter slide-off around this time of year away from a human flag, or our art team,
(and the chocolate bunnies and froggies Michelle VS and Leigh Cann, who are
dont help either #JustSaying). crushing Kayla every single lunch hour.
Fortunately, weve got a couple of tricks If youre not sure where to start and
up our sleeves and it all started at Fit a steaming side order of quinoa doesnt
Night Out Cape Town (more on that on sound like the best place just know that
page 128). Im not about to tell you to go it doesnt need to be complicated. Lacing
find a thousand of your closest friends and up your trainers and getting out there is
a pair of glow-in-the-dark Ripstix, but I enough and know that were entirely
am going to tell you that the energy of that behind you and cheering you on... Even
many women getting their endorphins on if you dont have the benefit of Michelle
in one big, beautiful space was palpable. Octobers fit-star charts. Also know that
And near impossible to beat.* So, go ahead were planning loads more workout parties
and find a fitness friend. Whether its so that you can join in the fun too!
someone to get you out from under your * Although were definitely going to try... Fit
duvet or someone wholl make you a bowl Night Out Joburg is back in August 2017.
of oats before you smash a mid-morning Watch this space...
toasted sarmie (hold the kale) just find Join us as we Run/Walk For Water on
them. And then never let them go. 1 April with Giorgio Armani to raise
Here, at the office, were the most OTT awareness and funds for the
kind of cheerleading squad. Just ask the DANIELLE WEAKLEY Acqua for Life organisation. Get all
dudes at Mens Health. We love training Editor the details on our Facebook page!
together when we get the chance and @DanielleWeakley @danweakley
What the team did this month at WomensHealthSA.co.za

INGS ON RACE
DO NOT TRY NEW TH AINING IS FOR! MA KE SUR
DAY! THATS WHAT TR 10 000 S E YOU REACH YO
MY_HOPPY RAN TE
@WH_M PS LIKE ART DIR R
U
MANAGING ED @A
NUT BUTTER! IC EC
25KM ON OH-MEGA WH GIRL HELLEVS READ TOR
S FITBIT T
REVIEWS HE
...
JACQUES WE YERS (DANIELLE)
BE LIKE OUR NEXT FITNESS GO EGG-FREE! COPY ED

STAR @QUEENFITNASS AND @LEIGHCHAMPANISKING MAD
E
RESIZE YOUR THIGHS! THE VEGAN, SUGAR-FREE, GLUTEN-
WORKOUT VID IS ON OUR SITE FREE CUPCAKES! GET HER REC
. IPE.

LEau de Parfum
Life is beautiful. Live it your way.

MAKE
A RUN
WE HEAR YOU FOR IT!
Tell us
Our top reads
this month
anything
Get smart about
sex, page 76
While its not
considered a STI,
you can transfer
your yeast infection
to your partner so
its best to avoid sex
while you treat it.
Dr Donnica
Moore, womens
health expert
Green up your
groceries, page 102
Some foods are
less likely to be
badly contaminated
and are not necessarily
worth buying organic,
such as avocados,
pineapples, cabbage,
peas and onions.
Ageless Appeal
Sarah Graham,
WINNING cookbook author
LETTER
and TV personality
I must admit that I always thought that
Womens Health magazine was meant for 20-somethings Run your best-ever
with washboard abs and perfect skin. Boy, was I wrong! #FNO Fever Healthy Inspiration race, page 53
Three years ago I opened this magazine and my Thank you for a fantastic, I am a second-year On windy race days,
perception changed! Womens Health is truly meant memorable Fit Night Out student who spent most of sticking with a tight
for every single lass out there, young or old. It teaches in Cape Town! What an her 2016 tired and drained. group of runners will
you to be the best version of yourself. Simple. This zesty amazing day and night out! During all that, the running help shelter you along
60-year-old gran is hiking up mountains, enjoying chia
SEAN L AURNZ
The S.W.E.A.T. 1000 team bug bit me and one of my the route.
breakfast bowls and practising yoga moves all thanks was brutal, but wonderful! New Years resolutions - SA long-distance
to this holy grail of wellness! I am filled with so much Takkies reminded me is to run this year. I finally runner, Lebo Phalula
energy and peace and I owe this all to you, my dearest to appreciate my body, decided to get the
Womens Health magazine! curves and all, and the Womens Health magazine
Geetha Singh, Durban team from LA reminded and I have been blown person, both mentally and
me how powerful we are away! Im inspired by all physically. Thank you for
Woman-Power as women when we stand the women who make an insert on the different
Last year was one of tips and tricks on making together. I hope youll their health a priority. workouts from home and
the hardest and most and eating balanced make FNO an annual event I didnt know Leigh-Anne also the perfect gear to
rewarding years of my meals, to facing challenges in the Mother City! You Williams and Dineo rock while doing the
life. Not only was I in the in relationships with the guys rock! Moeketsi were some of most with our bodies.
final year of my chemical people I love. I truly believe Janine Roussouw, them! Im most definitely Phophi Tshikovhi,
engineering degree, I was that there is nothing and Cape Town going to be a better Limpopo
also working part-time as no one that can do more
a waitress to pay for my than an empowered
studies. Finding the time woman. Thank you Drop us a line at TellWH@WomensHealthSA.co.za.
and money to live Danielle and the rest Please include your full name and the city in which youlive.
a healthy, balanced of the Womens Health
lifestyle was a challenge,
but Womens Health
team for contributing to
making the all-rounder
WRITE IN AND WIN!
This months winner receives an Elizabeth
helped me reach my of a woman I believe I am Arden White Tea fragrance hamper, including
seemingly unattainable today. I could not have the Elizabeth Arden White Tea 30ml and 100ml
goals. From providing done it without you. fragrances, the Elizabeth Arden White Tea Pure
fitness programmes that Alicia van der Merwe, Indulgence Hand Cream and an Elizabeth Arden
I could follow at home and Cape Town White Tea handbag, valued in total at R1 525.

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ASK US ANYTHING
SERIOUSLY, AN YTHING AT ALL...
Added
fibre vs
natural
fibre
same
benefits? GO AU
NATUREL,
ANSWER BABY!
The naturally
occurring kind
slows digestion
and allows
a higher nutrient
absorption this
is what keeps you
fuller for longer
after a meal.
The two most
common types
of added fibre
are inulin (often
listed as chicory
root on nutrition
labels) and beta-
glucans (oat fibre).
Studies on inulin
have shown no
real difference
in satiety and
fullness compared
with food that had
no fibre added,
but research on
beta-glucans
indicates that
they may come
with those full-
belly perks. Still,
its always smarter
to choose natural
wholefoods,
such as broccoli
and pears, when
you can. Foods
with added fibre
are often over-
processed and
RODALE IMAGES
contain loads of
unnecessary sugar
and preservatives.
WW32236/WH/E
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I N S TO R E | O N L I N E WO O LWO R T H S .C O. Z A
LASH
OUT!
IS THERE AN WHAT DO
EASY WAY TO I DO IF I THINK
FIND OUT IF I A FORMER
HAVE FERTILITY COLLEAGUE
ISSUES BEFORE STOLE MY
TRYING FOR BUSINESS IDEA?
A BABY? Natalie, via email
Alice, via Facebook Its a common
ANSWER Sadly, worry, so most
no, and heres founders save
why: there are just records with
so many reasons time stamps
a woman might (such as emails)
struggle to conceive, showing when
including erratic they conceived
hormone levels, poor an idea. Gather
egg quality, uterine your backup and
abnormalities, then meet with
Mascara
ovulation disorders, the offender, in
fallopian-tube person, and say,
blockage The list I want to talk
goes on. Those about your idea
popular chemist for X. Politely ask
ovulation kits might how she came
might reveal up with it. If you
whether or not your The one make-up item 50 percent of you sense she did
body is releasing cannot live without, easily surpassing your poach your plan,
eggs regularly, but try, I hate to say
highlighters. (Contouring for who?) To get this, but it sounds
theyre not foolproof
and they dont really long, out-there lashes, make sure you strikingly like the
touch on any of the wiggle the brush at the root, then swipe up. concept I shared
other above factors with you last year,
(hence, our advice or whenever it
is to skip them). And was. If she baulks,
because the fertility Other than exercise and nutrition, which talk options with
a lawyer ASAP.
tests a doctor can
run are expensive
is the most important to you when it
and invasive, most comes to your health?
physicians wont MENTAL A HEALTHY HEALTHY SEXUAL
order them unless WELL-BEING COMPLEXION RELATIONSHIPS HEALTH
youve been trying Chocolate
unsuccessfully for
more than a year, or Your number one
48% 6% 33% 13% sweet treat. Go
six months if youre
over age 35. for the raw kind
Woah. Big ups for taking care of your EQ, but dont forget about whats going on down there: HPV, without refined
a largely symptom-less STI, can develop into cancer. Dont slack on the gynae. sugars, but if you
cant (theyre
not exactly easy
to find), go for
grapes 28 will
The percentage of people who said theyre on Tinder to give you the
find their soulmate, with only 8 percent of you saying youre same joules youd
there to bang and bail. Right on once a taboo, more get from two
STEPHEN LEE
and more people, who swiped right, are getting married. tablespoons of
chocolate chips.

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GU Y NEXT DOOR Email us! > Got a question? Email us at AskWH@WomensHealthSA.co.za
I HAD A and the intention to

communicate clearly
MONEY
MATTERS. MISCARRIAGE and you should find
AND MY some middle ground.
PARTNER
DOESNT I THINK MY
WANT TO TALK RELIGIOUS
ABOUT IT. ITS GUY FRIEND
CAUSING A IS GAY, BUT
RIFT BETWEEN HE WONT
US. WHAT COME OUT
DO I DO? HOW CAN I
This is not as BE THERE FOR
simple as saying men HIM WHEN / IF
and women have
different ways of HE DOES?
dealing with things. The big thing here
Ive been promoted

People have different is not to interfere. If
ways of approaching he is gay and chooses
and Im earning more

hardship. Generally, to come out, thats his
women are better at business, not yours
talking things over. no matter how close
money than my man. Your guy clearly

isnt strong on that
you are. Interfering
when it comes to
He said hes happy

front, but even if you someone dealing
respect that, it does with their sexuality
for me, but hes

not mean that you is just not on. And if
dont need to talk you are good friends,
about it at all. If he Id imagine youd
become edgy and wants to shut it in

a box and move on
be able to discuss
it. That discussion
defensive lately. Is
with life, thats his call, (if what you think is
but as your partner, confirmed) may lead
he feeling insecure?
he needs to respect to the question of
that you want to talk when is he actually
it over. Just as you coming out. As
need to respect that for being there for
ANSWER Quite possibly. Guys, as you may have figured out, once youve talked, him when it dawns
come in all shapes and sizes both physically and mentally. Some he may not want to on him how truly
guys are totally relaxed (proud even) about whether their partner talk about it again fabulous he is, just be
is fitter, smarter, richer or a better provider (in the financial sense) for a while. Give him yourself. If he needs
than they are. Relationships involve balance and compromise. a chance to prepare a glass of wine or
You do this, so he does that, you are strong here (e.g. in earning and make a time three, facilitate. A
potential), whereas he is strong there (er Reading bedtime and date for it. Take long walk in silence?
stories or fixing stuff). Your guy may, however, belong to the tissues and patience. Make it happen.
more traditional school, which dictates that it is the mans job to Just as theres Prayer? Getting laid?
bring home the bacon (that his wife then dutifully cooks). But the a reason that you Dancing? Crying?
problem with tradition is that it moves too slowly and does not want to talk about it Hell, youre there
recognise the changing world around it. Does the fact that you (connection, release, for him as a friend.
earn more than your man make him any less of a man? No, not at closure), there are If hes dealing with
all. It may just take him a little while to come to terms with the fact probably similarly a conservative clan
that its not a big deal. In the meantime, be a little sensitive about strong reasons that who reject who he is,
JONATHAN TAYLOR
it. Dont go on shopping sprees and be all like, Hey loser, check he is avoiding it you may need to step
out mah bling! Rather invest the extra cash youre earning or plan (pain, helplessness, into the void if he
a weekend away somewhere. When hes sitting somewhere nice fear). Approach it winds up estranged
with a view and a beer in hand, he will see the bigger picture fast. with love, respect from his family. .

WH SOCIALGRAM
#WHFITFLUENCER
WHO: @TazFitness_SA
Known for her killer legs and equally sharp
abs, Taz is an avid powerlifter. I grew up in
a family filled with weightlifters and fitness
enthusiasts so it was inevitable for me to be
intrigued by this path. One of my ultimate
goals is to see how strong I can become and
how heavy I can squat, she says. And while
her body is incredible, shes into a holistic
approach to health. Fitness is a physical
manifestation of your mental health and
your will to be disciplined enough to take
control of your life, she says.
Hello
world!
#WHLOVES
Readers walking the talk
At Womens Health we dont just

dig documenting our healthy, active
lifestyles we love it when you do too!
Check out our social stars this month,
aswell as our highlights on social media
#WHONTHEGO @StrongNotSkinny_Blog on Insta

Getting inspired on a Sunday night
@NwaiiFitness on Insta
Lunch was perfect. While enjoying
with @WomensHealthMagSA. my @WomensHealthMagSA!
WH DID Yay! Looks yum!
> Digital managing
editor Susan Barrett
took to the open
waters to learn
surf skiing with
Mocke Paddling.
> Managing and food
ed Amy Hopkins
and digital assistant
Alice Paulse crushed
the Cape Peninsula
@Zephne1 on Twitter @AndyPlaatjies on Insta
Marathon and Half My new favourite #workout Morning workout done thanks
Marathon respectively. equipment. Love my @POUNDfit @ABCBootcamper and
#ripstix @WomensHealthSA @WomensHealthSA!
> Junior writer See you in class! Looking good!
Michelle October
became a qualified
lifeguard after three
months of intense
FACEBOOK INSTAGRAM TWITTER PINTEREST
training and becoming Facebook.com/ @WomensHealthMagSA @WomensHealthSA Pinterest.com/
one with the ocean. WomensHealthSA WomensHealthSA

You dont stop.
Neither should your supplement
ENERGY WELL-BEING DEFENCE MENTAL VITALITY
One supplement
Endless Possibilities
Amino acids Antioxidants B-Complex vitamins Other vitamins & minerals
Reference: 1. Mahan, L.K. et al. Krauses Food and the Nutrition Care Process. 13th edition. United States of America. Saunders, an imprint of Elsevier Inc. 2012. ENERGY: p516. DEFENCE: p88, 516. MENTAL VITALITY: p961-962.
Proprietary name (and dosage form): StaminoGro Tablets. Composition: Each tablet contains: 187,5 mg L-Arginine, 150 mg L-Glutamine, 75 mg Glycine, 50 mg L-Lysine, 45 mg L-Ornithine, 450 g Beta-carotene, 5 mg
Lipoic Acid, 15 g Selenium (AAC), 75 mg Vitamin C, 5 IU Vitamin E, 5,62 mg Zinc, 125 g Folic Acid, 0,75 mg Vitamin B1, 1,25 mg Vitamin B2, 6 mg Vitamin B3, 6 mg Vitamin B5, 6 mg Vitamin B6, 6 g Vitamin B12, 100 mg
Calcium, 75 IU Vitamin D3, 20 g Biotin, 4,1 mg Choline, 500 g Copper (AAC), 60 mg Magnesium, 1 mg Manganese. Name and business address: iNova Pharmaceuticals (Pty) Ltd Co. Reg. No. 1952/001640/07, 15e Riley
Road, Bedfordview. Tel. No. 011 087 0000. www.inovapharma.co.za. Further information available on request from iNova Pharmaceuticals. IN113/16
WITH
ARE YOU THE

WOMENS HEALTH
NEXT FITNESS
STAR?
NOWS YOUR CHANCE TO Being the
#WHNextFitStar has
given me the most
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and the opportunity
to work with one of the
PERKS THAT COME WITH IT! most amazing fitness

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{discuss!
juicy news. shareable stats. convo starters.
ITS A
FIZZER!
SIP ON
THIS
South Africans consume
more than double the
recommended amount
of sugar per day (12 to
24 teaspoons!) and four
to eight of those come
from sweetened drinks,
says Wits University.
Even worse: one can of
cooldrink has your entire
sugar allowance for the
whole day and then some.
Still cant quit it? Swap it
for a glass of carbonated
water with a squeeze of
fresh lime to quench your
thirst for the fizz.
JAMES GAR AGHT Y
April 2017 / W O M E N S H E A LT H 23
discuss
{beauty
LETS TALK ABOUT
!
Heres a First World beauty problem
living in cities makes you look
10 percent older than your country
cousins. According to research
in the Journal of Investigative
Dermatology, microparticles of
pollution can cause dark spots.
Outdoor exercisers: reverse the
damage with Clinique Even Better
Clinical Dark Spot Corrector &
Optimizer, R635, or Elizabeth
Arden Miracle Hydrating Mist,
R350 for 100ml.
Sun Smart
THERES A STRONG LINK BETWEEN
ALCOHOL AND SKIN CANCER, A STUDY
IN CANCER CAUSES & CONTROL HAS
FOUND. SWIG MORE THAN 14 DRINKS
A WEEK AND YOU COULD DOUBLE
YOUR RISK OF MELANOMA. WHETHER
YOURE DRINKING OR NOT, IT PAYS
TO LATHER UP. TRY THE PIZ BUIN
PROTECT & COOL REFRESHING SUN
MOUSSE, R285. IT CREATES A COOLING
SENSATION WHILE KEEPING
YOU PROTECTED.
DONT
BLOW IT
At home blowdries falling flat? First, kit up buy
the best professional hairdryer you can afford,
says celebrity hairstylist Richard Ward. Use the
ARTHUR BELEBEAU; JAMES GAR AGHT Y (STILLS)
nozzle to concentrate air flow, he advises. From

70-percent wet, roll with tension and secure curls
with pins. Then get heat in the hair molecules
set in the form of the curl. Let the hair cool GHD AIR
PROFESSIONAL
HAIRDRYER,
before you unpin it. R1 899.

discuss
{fitness
INSIDE
PERK More intensity
Without natural
distractions (Gah,
wind!) you can go hard
!
on cross training the
best way to fire muscles
in different ways, says
Simone Jacobs, owner OUTSIDE
of AMPT gym.
PERK Less stress
A research team from
PITFALL Same terrain
the Peninsula College
Play with gradient.
of Medicine and
You can do a variety of
Dentistry found that
different hill sprints that
outdoor exercise
wouldnt be possible
decreases confusion,
IN OR
outside, says Paul
anger, depression
Rothschild, co-founder
and tension.
of S.W.E.A.T. 1000.
PERK The allure
PITFALL We done yet?
That soothing
Break dreadmill time into
feeling? Its pretty
OUT?
intervals (time, distance
addictive. If youre
or hills) to give you small
starting a new
but fierce goals to work
programme, begin
towards, says Jacobs.
outside to lock down
the habit then take
it indoors when
temps plummet.
PITFALL Ugh, rain

Get the best of both with these tips When its wet, keep
feet dry with moisture-
for upping the ante in the gym or wicking Hilly Twinskin
Anklet socks (R179)
the great outdoors... from Sportsmans
Warehouse.
Which strength-training strategy

POP QUIZ!
DOMS
yields the best results from one

workout to the next?
A B C D
DOING THE SAME INCREASING THE INCREASING THE ALWAYS CHANGING
NUMBER OF REPS WEIGHT BUT REPS AND THEN THE WEIGHT AND
WITH THE SAME DECREASING THE DECREASING THE REP COUNT
WEIGHT NUMBER OF REPS THE REPS
NATHANIEL WELCH; WILLIAMS & HIR AK AWA
ANSWER: D Random for the win! A study in the Journal of Strength

and Conditioning Research found that people maximised strength gains when
they switched up the loading scheme each gym visit. (They did eight reps of
a move with a moderate weight on Monday, 20 reps with a lighter weight on
STANDS FOR DELAYED Wednesday and four reps with a heavier weight on Friday.) The researchers
ONSET MUSCLE believe that alternating between intensity (resistance) and volume (reps) in the
SORENESS, AKA THAT
HAVE I BEEN BEATEN same week places more stress on your neuromuscular system, leading to greater
UP? FEELING TWO
DAYS AFTER YOU START
muscle strength. That should mean more muscle mass and tone.
DOING BOOT CAMP.

#KEEPGOING
OFFICIAL SUPPLIER TO THE DHL STORMERS & DHL WP RUGBY

www.facebook.com/deepheatza
www.deepheatsa.co.za
{fooddiscuss !
HOME,
THE MAX INTAKE IN MICROGRAMS (MCG) OF VITAMIN
D ADVISED PER DAY. OVERDOING IT CAN LEAD TO
CALCIUM IN URINE, WHICH MAY CAUSE KIDNEY
STONES. EXPERTS RECKON 5MCG IS ADEQUATE
EAT HOME
FOR WOMEN UNDER 50.
Source: Australian National Health and Medical
Research Council; Institute of Medicine
Theres no place like home For meals. People who eat

Non-red-meat
POP QUIZ!
in their houses at least five nights per week have a lower

lovers will get the
most iron from risk of developing type-2 diabetes, Harvard University
researchers have found. The takeaway? Limit restaurant
A meals to twice a week. Not au fait with the kitchen? Daily
CHICKEN
Dish delivers fresh, healthy ingredients and recipes to
your door, with step-by-step instructions. Meals start
B from R389 per week, visit DailyDish.co.za.
TOFU
C
CHICKPEAS
D
SPINACH
ANSWER: B 100g of tofu

serves up 2.96mg of iron;
chickpeas are also a banging
BUCHU BOOM
source with 2.7mg per cup Lets hear it for ancient plants walking the wellness catwalk.
(cooked); raw spinach is
This time, were celebrating a local herb cultivated and used by
oh-kaay at 1.2mg per cup and
chicken comes last (0.4mg the Khoisan for its medicinal magic: buchu. Its a natural reliever
of period cramps (who knew?) and is rich in essential minerals
GALLO/GET T YIMAGES.COM
per 100g). To up your iron

absorption from tofu, pair and antioxidants. Make yourself a cup by boiling the leaves in
it with vitamin C-rich foods hot water, drink it in kombucha or, if thats too out-there for ya,
like that spinach in a stir-fry. try Cape Moondances Buchu Tea Bags with a Hint of Mint, R47,
Sources: Nutrition Australia, AIS Nutrition
Faithful-To-Nature.co.za.

GET A
WHIFF
OF THIS
{ weight
loss
GO
FISH!
discuss !
Sniff olive oil to kill cravings.
In a study by the German Brainy with a banging
Research Centre for Food
Chemistry, subjects who body? Well take it.
snacked on yoghurt mixed
with an extract that smelled
A study by Kyoto
like olive oil consumed less
kilojoules from other foods
University found
while keeping their blood that as well as
sugar under control.
keeping you sharp,
a daily dose of fish oil
boosts metabolism-
activating receptors
in the digestive tract,
fires the sympathetic
nervous system
STEP
ON IT and transforms fat
storage cells into fat-
burning cells. Pass
the sashimi!
KILOGRAMS LOST, ON AVERAGE,

AMONG STUDY PARTICIPANTS WHO
TOOK AN EXTRA 3 500 STEPS PER DAY,
WHILE CUTTING THEIR SITTING TIME
BY 45 MINUTES.
Source: Flinders University
TRADE
UP
NADIA VON SCOT TI; CHRIS MCPHERSON;
You get over a breakup by finding a droolworthy rebound bloke. That might also work for food: the Journal of
Consumer Research found that dieters move on from their go-to treat when they find a similar tasting (but
healthier) one. Try these sub-ins:
RODALE IMAGES
Sorbet or Chocolate Pretzels or Hot chips

fruity ice bars potato chips
cream
Sw a p f
Sw a p f
Sw a p f
Sw a p f
or Frozen grapes or Dates stuffed with or Roasted or Baked

... ... ... ...
or mango peanut butter and chickpeas beetroot
cacao nibs or sweet
potato
chips
Believe
in your well-being
Success Feel good Grandmothers
Glowing skin Daughters Healthy hair
Healthy hair
Daughters Healthy nails Feel good Success
Grandmothers Mothers Daughters
Menopause Night sweats Tired
Trouble sleeping PMS Swollen breasts
Night sweats Emotional Irritable Feeling tired
Trouble sleeping
Swollen breasts Anxious
Night sweats Emotional Irritable Feeling tired
Irritable Feeling tired Trouble sleeping Anxious Emotional
Female health supplement for all ages*

Primeve Plus provides the following nutrients
Evening Primrose Oil

Magnesium
Vitamin B6
Vitamin E
Zinc
SAs No. 1 Evening Primrose Oil Supplement1

with added vitamins and minerals
*9 years and older
Speak to your pharmacist about Primeve Plus. Available at Dis-Chem, Clicks, independent
pharmacies and selected retail outlets.
Reference: 1. IMS:TPM Data (V3X, G2X and D11A/ Constructed Class). MAT Dec 2016.
Proprietary name (and dosage form): Primeve Plus capsules. Composition: Each capsule contains: 350 mg Evening Primrose Oil (providing 230 mg LA (Linoleic Acid), 32 mg GLA (Gamma-Linolenic Acid)), 60
mg Magnesium, 24 mg Vitamin B6, 15 IU Vitamin E, 4 mg Zinc. Name and business address: iNova Pharmaceuticals (Pty), Co. Reg. No. 1952/001640/07, 15E Riley Road, Bedfordview. Tel. No. 011 087 0000.
www.inovapharma.co.za. Further information is available on request from iNova Pharmaceuticals. IN255/17
{sexdiscuss
FROGGY
MOVE OF THE MONTH
OH-SOY
FERTILE
!
STYLE
If youre struggling to
conceive, have some tofu.
We know BPA, a compound
found in plastic containers,
mimics oestrogen and can
lead to infertility. But
Researchers have discovered a Harvard University study
found that soy interferes
that Bombay night frogs are into with BPAs effects, which
in turn ups your chances
something called the dorsal of implantation. The sweet
spot? One portion of soy
straddle. A human version looks every three days any
more will disrupt hormone
like this: kneel on a couch with receptors, making it harder
your knees touching the back to conceive.
cushions, your torso upright and

your arms draped over the backrest COURT
for support. Have him kneel on the
WITH
CARE
couch behind you (your back will
be up against his chest), then enter
you. Like doggy, its a snug fit that Next time youre speed
dating, beware: men
will increase stimulation for both of who have narcissistic
you, but the full-body contact also and psychopathic traits
get more matches.
ups intimacy since he can easily kiss A European Journal of
the sides of your neck while hes Personality study found
wrapped around you. Now hop that those with leanings
towards American
to it, you horny toads! Psychos Patrick
Bateman including
a grandiose sense of
self, paired with a desire
for attention were
better able to exude
a superficial charm.
Not sure you can trust
DAVID L EWIS TAYLOR; ISTOCKPHOTO.COM
your gut feeling? Check

their social media to
decipher if theyre worth
another date. Excessive
bragging about his six-
THE PERCENTAGE OF SEX TOYS SOLD TO WOMEN, BETWEEN APRIL AND
pack or his great new
DECEMBER LAST YEAR, ACCORDING TO A POLL BY DSIR IN SA. IN 2015,
THE BOYS OUT-BOUGHT US BY 70 PERCENT. THE BIGGEST SELLER?
job are telltale warning
COUPLES TOYS. SEEMS LIKE THINGS ARE COMING ALONG NICELY signs. Get out ASAP.

COV E R E XC LU S I V E
THE GIFT
OF GAB
Her odd-girl-out past. Her ambivalent relationship
with exercise. Her unrelenting quest for roles that
mean something, dammit! Gabrielle Union, the star
of Being Mary Jane and the new thriller Sleepless,
is letting her hair down and letting loose
B Y C L A I R E C O N N O R S // P H O T O G R A P H S B Y J E F F L I P S K Y
ITS DAYBREAK IN NEW YORK

CITY AS A BLACK SUV WITH socially and sexually invisible at
DARK TINTED WINDOWS ROLLS a time when all I really wanted
was to be seen.
SMOOTHLY UP TO THE CURB ON Being seen and heard is
AN EAST VILLAGE STREET.

no longer a problem. When
the contraband bottle of vino
finally gets cracked open post-
shoot, Gabrielle sits back to
spill on her life. Everything is
The door opens and out steps of 19. Another source of her fair game, from how she keeps
a striking woman in head-to-toe approachability, however, her youthful face no needles,
black, from baseball cap and is surely her Midwestern she swears! and learning how
cropped jacket to slim pants pedigree. In her heart and to say no, to what it feels like to
and ballet flats. She smiles and definitely in her football be a temporary vegan. Lets just
furtively pats the black leather allegiance Gabrielle is say its made her really, really
tote on her shoulder. a country girl, born to a family miss bacon.
I came prepared, Gabrielle from the predominantly black
Union says in a soft purr. Ive community of North Omaha THE HIGHS (AND
got a bottle of wine in here for and into a large network of LOWS) OF ACTING
after the shoot. Stealth moves relatives who have lived there
like this have been a recurring for more than a century. The first big role, or what
theme for the 44-year-old That was all disrupted when I thought was a big role, that
actress. Since her breakout role Gabrielles father took a new I didnt get was in Josie and the
in the 2000 high school comedy job and moved the family to Pussycats in 2001. I just knew
Bring It On, Gabrielle (Gab to California. Gabrielle was eight that role was going to change
her friends) has glided from years old, the middle child of my life. I cried when I didnt
role to role, quietly raising her three girls, and the change was get it. It was so traumatising
profile. In the past year, though, jarring. The Unions were one because I had auditioned so
her momentum reached critical of only three black families many times and I thought
mass, with performances in the in the town and Gabrielle felt I was perfect for it. And then,
controversial slave-rebellion like the chip in the [chocolate magically, I got another job
drama, The Birth of a Nation, chip] cookie, as she puts it. In and then another and another.
the holiday comedy, Almost a desperate attempt to belong, Every job that Ive thought, Oh
Christmas, and the new police she dove into everything my god, this is it, this is the job
thriller, Sleepless, opposite California playing soccer, thats going to change my life...
Jamie Foxx. On the small wearing Birkenstocks and If I dont get it, something else
screen, the hit TV series scrunchies but only ended up turns up, and my bills get paid.
she headlines, Being Mary developing a toxic case of self- Im at that stage in my career
Jane, is currently airing its hatred and low self-esteem. right now where roles have to
fourth season. Her parents solution was appeal to me on a deeper level,
That unassuming rise might to tap into the Midwestern as a woman and a human being.
also account for her down- connection, sending her to Those projects are few and far
to-earth and often startlingly spend summers back home between. I loved my character
uncensored style. For instance, for the next 10 years and it in The Birth of a Nation. It was
when it was revealed last year worked. I needed to learn to a role which, fortunately or
that The Birth of a Nations star be comfortable in my blackness unfortunately, I was born to
and director, Nate Parker, had and gain confidence by being play [her character is raped
been accused of rape in college, around people who looked like in the film]. I was grateful to
Gabrielle spoke out about her me, she recalls.
own sexual assault at the age I started going to basketball
camp and meeting more guys
at sports tournaments. I was
newly boy-crazy and I realised,
Im on to something! Black
boys like me! The white boys
hadnt asked me out. I felt

be able to talk about sexual
violence on a very large stage.
Im always interested when
the material speaks to me,
challenges me and feeds my
soul, but I dont always get
the opportunity.
AT THE END OF THE DAY, DID

I ENJOY THAT MEAL? HELL, YES!

AM I GOING TO STRESS OUT
ABOUT IT? HELL, NO!
LOVE, BASKETBALL
AND STEPKIDS
I dont know if I ever had
a type, but at this point in my life,
I like guys who are taller than me
and make more money than I do
[laughs]. And Dwyane [Wade, her
NBA-star husband] is even all in
with Midwestern football now
I got him, like, addicted.
We love spending time
as a family watching college
football. [Dwyane has three
sons and a nephew.] Were
lucky that the teenagers, who
are both 15, still think were
cool and still tell us a lot. Im
waiting for that switch to turn
off, but it hasnt happened yet.
AMAZING SKIN,
ANNOYING GREYS
I get asked all the time how
I look so young. I dont like
needles. Im not going to rule
out Botox, but the idea of
putting a needle in my face...
Im not there yet. I have pretty
oily skin, I drink a lot of water,
I dont smoke and I dont have
a hard life. Of course, as Ive
aged, everything in my body
hurts! My hips, back, shoulders
lots of aches and pains. I dye
my hair and people say, You
look young, but my grey hairs
are saying, Shes old as f*ck!
My best anti-ageing tip is
the ability to say no, no and hell,
no. We run ourselves ragged ALL THE (FOOD) FEELS

saying yes to every freaking
thing, whether its to our family, My dream food is all food:
spouses or careers. I sleep eight Mexican, Indian, Italian, soul
hours a day and dont let myself food. I just really like food,
stress out. A lot of people call especially cheese, bread and
it selfish, but I dont have bacon, bacon, bacon. Half of
any wrinkles. the appeal is the smell I want
to fill my home with it. If there
A COMPLICATED were a bacon-scented candle,
RELATIONSHIP
that would be my dream.
I tried a cleanse once and
WITH EXERCISE lasted a day and a half. I was
I have a family history of so hungry, I couldnt function.
diabetes, high blood pressure I have to eat every few hours.
and high cholesterol and I cant eat a lot after 8pm, but
I know that can lead to an early to eat nothing from 10am to
death. I want to be a vital and 8pm? I cant do that. Im doing
energetic part of my family [a different] cleansing diet to
for a long time, not to be Big get on track while filming Being
Mama in a rocking chair in the Mary Jane. Im eating vegan,
TV room or huffing and puffing gluten-free, low-sodium, low-
just going up stairs. I work out sugar, low-carbs. I feel very
not because I get off on it, but focused when I eat like that
because I want to live! and it keeps me lean. I dont
I love my arms because its like tofu and a lot of vegan
where I get fast results. At my foods that claim to taste just
age, if I dont work out for two like spare ribs have so much
weeks, its like Ive never done salt and sugar it defeats the
anything, ever. But my arms purpose. I stick to quinoa,
come back quickly. I try to lentils, brown rice, beans,
maintain my moneymakers. vegetables, juices, acai bowls
Im not a morning person, and gluten-free oatmeal.
but I have to work out early If Ive inhaled some of my
because of my schedule. The favourite foods one night, the
great thing about Pilates is that next day I boost my water intake
I can take out my annoyance and just try to move. If I cant
from waking up early on the work out, I walk instead of drive,
machines instead of human take the stairs rather than the
beings. Its for the greater good. elevator and keep active.
My body responds to it and Im Ive learnt to be kind to
also more clear. myself. Im not obsessive about
food, like, Oh no, I ate badly, so
I have to stay in the gym for two
hours! At the end of the day,
did I enjoy that meal? Hell, yes!
Am I going to stress out about

it? Hell, no! And, magically, the
world doesnt end because of
what I ate.
I DYE MY HAIR AND PEOPLE

SAY, YOU LOOK YOUNG, BUT

MY GREY HAIRS ARE SAYING,
SHES OLD AS F*CK!

www.cat.com / www.caterpillar.com
2017 Wolverine World Wide. All Rights Reserved. CAT, CATERPILLAR, BUILT FOR IT, their respective logos, Caterpillar Yellow, the Power Edge trade dress as well as corporate and product identity used
herein, are trademarks of Caterpillar and may not be used without permission. Medicus, an authorized distributor of Cat Footwear of Wolverine World Wide, a global=licensee of Caterpillar Inc.
Photograph: Rudi Geyser; model: Charleen / Twenty Model Management; hair and make-up: Sebastine Pepler / Bird on a wire; all clothing by H&M
ADVERTISING PROMOTION
style +
beauty Mesh panels are
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loving how these basics
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to lunch.
Cropped joggers,
R999, adidas StellaSport
Deep-armhole
vests both
comfy and
casual are key
streetwear items.
Pair with your Mesh-panel tee,
fave statement R299, Cotton On Body
Vest, R599, sports bra.
Reebok; sports
bra, R60, MRP
Gold is worn
Comfort shoes as an accent
get upgraded this season
to rock-and- and will add
roll status with glamour to Quilted and
details like your gym soft, this look
quilting seshes and is the perfect
and buckles. chill days. fit for this
palette, plus
we heart the
gym-to-street
appeal.
Slip-on boot, Tank top, Athletic shorts, Tote bag,

R899, Jeep R500, Asics R299, Cotton On Body R1 199, 2NDDAY
As we move
FA S H I O N into autumn,
well be making
more use of
comfy, cosy gear. Neoprene is
Were loving the as hot as ever
throwback to look out for
fleece takkies. it mixed with
other fabrics
and used in
unexpected
Elasticated styles this
straps are season.
trending!
We also love
the strategic
ventilation
strips.
Dynacomf W Summer
Tank top, Glitter trainers, Boxy active top, Zip-through hoodie,
R650, New Balance R1 399, Le Coq Sportif R1 199, adidas StellaSport R1 899, adidas StellaSport
Active pullover,
R500, Converse
Joggers,
R610, Converse
Extra-length
and oversized
tops are
everywhere
they create
the illusion
of a long torso
and offer
bum coverage.
Go for simple
and iconic-
style branding.
T-shirt,
R290, Converse
Grey zip hoodie,

R2 000, New Balance;
grey sweatpants,
R1 299, adidas Originals
Badwater Cozy trainers,
R899, Hi-Tec

NEXT-
LEVEL
NORMCORE
This season, minimalist
90s style is updated
with new silhouettes
and interesting
fabrics.
This boxy
cropped tee is
the new go-to
workout look.
Boxy tee, R749,

adidas StellaSport;
grey sweatpants,
R1 299, adidas Originals
FA S H I O N
PINKSLIP
Active shapes
get an injection of
super-femme pinks,
while florals are
more graphic with
a cool black
base.
Think clean
lines with
a ballerina-
bow detail.
Active top, R429, H&M;

active shorts, R499,
adidas StellaSport
This super-
versatile pale
peachy-pink
shade is so
big right now.
Try it with
this wear-
Florals set me-anywhere
on black jacket where
backgrounds sports meets
is the avant- femme.
guarde way
to go.
Soft-pink
text gives
a femme
touch to
active
pullovers.
Active top, Racer-back bra, Bomber, Athletic shorts,
R2 199, 2NDDAY R299, Cotton On Body R399, Cotton On Body R379, Move Pretty
The boxing
ring has
inspired
a new wave
of athleisure
as seen in
this crop.
Cropped hoodie,
R449, Cotton On Body
Athletic shorts,
R299, Cotton On Body
MODEL: LULU/BOSS MODELS; FASHION ASSISTANT: TERESA AGNELLO; HAIR AND MAKE-UP: SEBASTINE PEPLER /BIRD ON A WIRE;
Give your
outfit
graphic
edge with
2D florals.
Tights,
R749, adidas StellaSport
Oversized
floral prints
are stronger
and bolder!
This short-
sleeved hoodie
is the perfect
WORDS: AMY HOPKINS
in-between-
seasons top.
Short-sleeved
hoodie, R1 299, High-top sneakers,
adidas StellaSport
R1 250, Converse
CO M I N G N E X T M O N T H
Keep back
straight and
shoulders
square.
BONUS
RESISTANCE
BAND!
Tighten your
tummy as if
bracing for
a punch.
Feet
E XERCI S E A N Y WH ERE! WH E TH ER YO U RE A J E T- shoulder-
width apart,
S E T TER , H O M E GY M M ER O R J US T LOO K ING TO weight even,
R EFR E S H YO U R WO RKO UT RO U TIN E , RE SI S TA N CE- knees slightly
bent.
BA N D TR AI N ING H ELP S TO S TRENGTH EN M USCLE S ,
IM PROVE YO U R BA L A N CE A N D REDU CE J OINT PAIN .
G E T YO U R BA N D WITH TH E M AY I S SU E , WHICH A L SO
FE ATU R E S A FU LL WO RKO UT PROG R A M M E .
MAY ISSUE
ON SALE
24 APRIL!
B E AU T Y
Jet-Set
Scents
Sunscreen? Check. Boarding pass? Got it.
Perfume that matches your destination?
Stop right there. Before youre accosted
by the rictus-grinned security woman at the
airport, arm yourself with our fragrance guide
B E AU T Y
YOURE GOING TO: HIGH ALTITUDES

DESTINATION: adds fragrance expert
Drakensberg, and master perfumer
Lesotho, Scandinavia Roja Dove, so scent isnt
absorbed as easily as it
BUY: Multilayered
is by warm, porous skin.
fragrances
To test a fragrances
WHY: Extreme cold slows complexity, smell it every
down the life cycle of 30 minutes for three hours
a fragrance. When its and if its different each
cold, more smell molecules time, its a winner.
exist per unit of space
TRY: (1) Jo Malone Golden 2
to activate our olfactory
Needle Tea (R2 400, 75ml);
receptors, says Professor
(2) DKNY Be Tempted Eau
Emeritus Tim Jacob
So Blush EDP (R780, 30ml);
of Cardiff Universitys
(3) Versace Eros Pour 1
School of Biosciences.
Femme (R1 230, 50ml)
Multilayered fragrances
flourish as they are FOR HIM: (4) Paco
afforded a slow release. Rabanne Invictus Intense 4
Plus, our skin is drier, EDT (R1 030, 50ml)
3
6 7
5
13
YOURE GOING TO: THE BEACH
DESTINATION: Durban, so scents get dissolved on TRY: (5) BVLGARI Rose
Mauritius, Jamaica their way to our receptors, Goldea EDP (R1 660, 50ml);
making them smell stronger. (6) Chlo Love Story EDP
BUY: Exotic white-
Stick with fragrances based (R955, 30ml); (7) Armani
floral scents
on indigenous white flowers. Priv Pierre De Lune
WHY: Hot weather does two They have lighter scent (R3 350, 100ml)
critical things to scent, says molecules, which thrive in
FOR HIM: (8) Lacoste Eau
Jacob. First, water vapour tropical and subtropical
De Lacoste l.12.12 Blanc
carries scent quickly and climates. Try jasmine, tiare
(R955, 100ml)
intensely. Second, it hydrates flower, frangipani, orange and
your nasal mucus membrane, cherry blossom, advises Dove. 14

YOURE GOING TO: THE CITY
DESTINATION: base notes, sometimes
Johannesburg, Beijing, by adding little else are
New York City robust enough to stand up
to environmental nasties.
BUY: Single-note scents
They will tend to smell
WHY: Pollution affects pretty much the same
our smell sensitivity, says (in scent and strength)
Jacob. This is because after a few hours wear.
oxides of nitrogen and
TRY: (9) Atelier Cologne
sulphur in petrol and diesel
Orange Sanguine (R3 500,
exhaust fumes reduce our
200ml); (10) Crabtree &
WILLIAMS + HIR AK AWA , JUAN ALGARIN; JAMES GAR AGHT Y (STILLS);
olfactory receptors. So
Evelyn Black Absinthe Eau
in most big cities, your
de Cologne (R1 300, 100ml);
A ARON RICHTER, TURE LILLEGR AVEN, FR ANCES TULK-HART,
fragrance must work extra

ADDITIONAL REPORTING: GOTLHOK WANG ANGOMA-MZINI
(11) Cartier Baiser Fou

hard to be noticed. Crystal-
Cologne (R1 180, 50ml)
clear fragrances that let
just one ingredient sing FOR HIM: (12) Chanel Bleu
sometimes by repeating De Chanel EDP (R1 530,
it in the top, heart and 20ml, plus two refills)
11
9 10
12
YOURE GOING TO: THE DESERT

DESTINATION: Karoo, after security, spritz your
Morocco, Dubai shortlisted scents (your
wrists, the backs of your
BUY: Strong wood or
knees and neck are good
incense base notes
non-competing zones)
WHY: In any arid climate, then see which one you
perfume molecules tend love enough to buy before
to evaporate quickly, says you board.
Jacob. So top notes (the
TRY: (13) Gucci Bamboo
first hits of scent you get)
Limited Edition EDP
disappear faster, while
(R1 000, 30ml); (14) John
base notes (the strong,
Varvatos Oud EDP (R1 395, 19
underlying scent that
125ml); (15) YSL Tuxedo
develops after application)
Le Vestiaire des Parfums
appear earlier. As it takes 17
EDP (R3 500, 125ml)
anything up to a few hours 20
for base notes to come FOR HIM: (16) Azzaro 18
through, we say head to Wanted EDT
the perfume aisle straight (R1 200, 100ml)
YOURE GOING ON: A STAYCATION
DESTINATION: Home if you dont want an
overpoweringheavy
BUY: Fresh and
fragrance, but still want
light fragrances
to smell crisp and clean.
WHY: According to
TRY: (17) Chanel Chance
the Michael Edwards
Eau Frache Twist and
Fragrance Wheel, fresh
Spray EDT (R1 495, 20ml,
fragrances are broken
plus two refills); (18) Boss
down into the Green,
15 Ma Vie Pour Femme EDP
Water and Citrus families
(R1 415, 75ml); (19) Paco
with notes on either side
Rabanne Olympa EDP
of those blurring into
(R800, 30ml)
the floral and woody
categories. Fresh scents FOR HIM: (20) David
make a great any-time Beckham Beyond Forever
16 perfume and are perfect EDT (R450, 60ml)
B E AU T Y
While You
Were Sleeping
As the sun sets, your skin calls for an extra layer of protection,
so weve collected an arsenal of products that will slave
away while you snooze. Here are our fave sleep saviours
BY GOTLHOK WANG ANGOMA- MZINI
2 4
11
10
9 7

1/ The SilkLady Pillowcase diminish the appearance
TOTAL
(R235, travel size) of fine lines, wrinkles,
Ever wondered why Sleeping pigmentation and acne.
Beauty woke up flawless?
Were putting our money on 7/ Elizabeth Arden Eight
the fact that she used a silk Hour Cream Skin Protectant
INSPIRATION!
pillowcase. Snoozing on silks Nighttime Miracle
slows down visible signs of Moisturizer (R365)
ageing and the fabric sucks Inspired by the award-
less moisture from your skin winning formula of the
than cotton or polyester cases OriginalEight Hour Cream,
do. Try these 100-percent this new, advanced, lightweight
organic silk pillowcases to overnight moisturiser hydrates
look like a princess from the skin by sealing in moisture,
sunrise to sunset. as calming lavender helps to
relax and soothe the senses
2/ Skinderm Brightening+ before bedtime to ensure
Elixir (R580) a peaceful sleep.
To even out your skin tone,
revitalise your skins surface 8/ Kiehls Midnight
Recovery Botanical
Only
and continue looking like
a PYT, you need doses of Cleansing Oil (R650)
vitamin C and retinol. This
serum combines the power
Kiehlssignature ingredient,
squalane, doesnt disappoint R55
of this magic vitamin as well it helps torestoreskins
as mulberry extract to get natural moisture balance,
you looking fresh for the keeping it soft and supple.
start of your day. Tip: use an This lightweight oil cleanser
SPF during the day because, removes make-up and
as with any retinol product, impurities, leaving skin
the elixir will make skin more balanced, soothed and
sensitive to the sun. prepared for an optimal
nights rest.
3/ Dermalogica Daily
Resurfacer (R1 020) 9/ Nuxe Nuxellence
If youre a fan of treatments Detox (R675)
you can sleep in, try this For some serious restorative
leave-on exfoliator. The work while you snooze,
packets of presoaked try this nightly detox that
sponges are designed to promotes cell renewal. Its
fit on your index finger. All secret power lies in repairing
you have to do is apply it your skins mitochondrial DNA
to your skin using circular the DNA thats responsible
motions and by morning for the energy supply in cells.
your skin will be brighter. Its perfect for rehydrating
and faking a good nights
4/ Lipidol Overnight sleep the morning after. Recently finished Shrink Your Sugar Belly
Face Oil (R80)
This well-priced oil is rich 10/ Environ Hydrating Vol 1 and looking to take your wellness
and luxurious. It contains Oil Capsules (R660) journey to the next level? Weve got
ylang-ylang and black- Fight fatigue face with
pepper essential oils and these capsules they you covered! Youll find advice on how
has a refreshing scent. If your provide a concentrated
skin feels dry, this oil will give burst of hydration, to reintroduce some sugar without
it the extra boost it needs. antioxidants and retinol backsliding, recipes to stop cravings,
in an easily absorbed, oil-
5/ Vichy ProEven based formula. A real treat treats to keep you satisfied and workouts
Night (R450) for dry and fragile skin.
Essentially a facial in a tube, to help you lose even more centimetres.
it can be used two ways: 11/ Dior Prestige Le
first, as a nightly treatment Nectar De Nuit (R6 660)
applied in a thin layer to your Its the skincare equivalent
cleansed face. The second of layering on a chilly
way is to use it once or twice day.This night serum
a week as a mask. Both improves the condition
ON SALE NOW!
methods will help reduce of your skin, layer by layer.
dark spots in four weeks. It has a concentration of
Rose de Granville extract
6/ SkinCeuticals pressed from the 800
Retinol 0.3 (R1 188) roses grown in the Dior
There is no magic pill garden and, over an For other inspirational books and
JAMES GAR AGHT Y
for perfect skin... But eight-hour period, it helps

retinol comes pretty close. to regenerate skin cells and DVDs, visit FitShop.co.za and
This highly concentrated erase signs of ageing. Its
night cream can help definitely on our wish list! click on WOMENS HEALTH.
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Womens Health brings you
LEAN BODY BLITZ
The 12-week weight-loss
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IGOR POLZENHAGEN
your
body
NS RUNFESSIONS
NS RUNFESSIONS
SIONSRUNFESSIONS
RUNFESSIONS RUNFESSIONS
RUNFESSIONSRUNFESSIONS
RUNFESSIONSRU FESSIONS
RUNFESSIONS RFESSIONS
RUNFESSIONS UNFESSIONS
RUNFESSIONSFESSIONS
RUNFESSIONS RUNFES Running builds
endurance,
RUNFESSIONS RUNFES
challenges the
muscles and has
some pretty bizarre
RUNFESSIONSRUNFE effects on your
mind and body.
RUNFESSIONS RUNFES Here, local and

international
RUNFESSIONS RUNFES
athletes tell all.
Their knowledge
= your power
RUNFESSIONSUNFES BY MARISSA GAINSBU RG
AND WANITA NICOL
YO U R B O DY
Everyone knows
that runners high
is a thing: reams
of research and
OH, CRAP.
anecdotal evidence NOT NOW,
prove that (wooo!) STOMACH!
endorphins are real.
Also very much
a thing, but rarely
spoken about?
Runners low. Thirdly RACING RITUAL But if youre sprinting, theres endure crooked toes. Its
a thing? Weird I always leave my shoelaces literally no time to breathe. very important to keep your
bodily mishaps. tied until just before a race, Sometimes I only take my toenails short, especially the
And because this says American marathoner first breath after the first 40 big toenail it can press into
is not Fight Club, and Olympic medalist Deena metres, says SA Olympic the front of the spike because
Kastor. So I can then take time sprinter Alyssa Conley. youre more on your toes when
we are going to talk
unlacing my shoes to reflect youre sprinting, says SA
about it. All of it. on all the hard work I put in MUSIC THERAPY Paralympic sprinter Ilse Hayes.
More pointedly, leading up to the event. I allow In SA, music is forbidden in most And if you do get a blister, dont
some of the myself to get excited as I lace road races, so best not to get too pop it. Rather thread some
finest local and up. Its become a tradition that attached to it, advises Scott. But string through using a sterilised
international athletes messes with my head if I skip on the treadmill it can be just needle and dry up the fluid
are sharing what it or if my husband unties the boost you need. My go-to like that. That way the new
actually happens my shoes, like he once did. Its playlist is a mix of Britney Spears skin develops while its still
important to centre yourself; songs. Theyre easy to sing to and protected by the old skin,
when they put takkie
it will help you find meaning have a positive vibe, she says. she advises.
to tarmac. From the when you need it most. Music gets me amped up and When you get a pedicure
small ways they find in the zone, says Conley. My dont allow your callouses to
inspiration and stay BREATHING playlist starts off with gospel be shaved off they may not
motivated, to the LESSONS and goes into some hip-hop be pretty, but they protect
SEAN L AURNZ; JAMES GAR AGHT Y (OPENER)
mortifying moments My tip is to create a rhythmic and house. Before I go onto the your feet from getting blisters,
that can happen on pattern of breathing in and track I listen to one of three cautions Scott.
kilometre 17, theres out with your foot strikes, songs: Blessed Assurance,
oodles of wisdom
says SA 10 000m Olympian The Worlds Greatest or GEAR UP
Dominique Scott. For I Believe I Can Fly. FOR THE WIN
in their words. example, breathing in using The right pair of running
Learn through their both your nose and mouth SHOCKING shoes makes all the difference,
experience to enjoy during two foot strikes and out FOOTAGE says Scott. The right size shoe
your best run ever. through your nose and mouth Runners routinely lose toenails, and the correct type of shoe
on the third foot strike. get massive blisters and even for your running style are very

important. Also many runners and wave. I definitely listen
dont realise how quickly
running shoes wear out. You
to the experts in track, but
the rest I zone out while I LEARNT THE
cant run in shoes where the theyre speaking. HARD WAY
sole has broken down youll Listen to the people you Runfessions and life lessons from the WH team
get knee and shin problems. trust and know, agrees Scott.
Equally important? Your For me, its my two coaches rubbed against my
socks. Make sure theyre and my husband. And the skin. I didnt feel
performance socks, says most important person to anything during the
Conley. I usually wear the listen to is yourself. Your body run, but Ive never
Nike Dri-Fit socks they will tell you what it needs. felt such stinging,
help with friction and sweat horrendous pain as
wicking, which reduces the CLEAR HEAD in the shower that
chances of getting blisters. Training for a long time with followed. It was
Farting is a real impossible not to
an all-male group, I picked up possibility.
CLIMATE some of their behaviour, says About a kilometre
scream out loud.
CONTROL Kastor. Like, if I feel stuffy, into an early-morning
Amy Hopkins, food
and managing editor
The wind always makes me I just blow out a snot rocket. group run, I realised
angry, says Kastor. I hate that Its a little messy at first, but a whole lot of gas
it messes with my time and Ive gotten pretty good at it needed to escape
that theres nothing I can do now I can shoot my snot right and holding it in wasnt
to temper it. But when we get toward the ground. You just an option. I hung back
annoyed, our shoulders tense close one nostril, assess where from the group and
up and running stiff makes the wind is blowing and force just let rip on the trot
things even worse. You have a strong blow in that direction. like a machine gun. Not
my sexiest moment.
to remember that you have the [Exercise acts on the nose like
Wanita Nicol, Cold air makes
power to control your mental an irritant, similar to perfume
deputy editor your nose run.
reaction and that keeping it or smoke, causing excessive
in a positive place is key to mucus production in the I usually pack
maintaining good form. lining of the nose, according tissues when I run,
but one frosty day
Thats why its so to experts.] Its not something
I forgot and it got
important also to train in I take pride in, but when youre
to the point where
tough conditions, explains running, especially at altitude, I couldnt breathe at
Hayes. On race day youll you need all the oxygen you all. So I stopped and
feel prepared, that youve can get and its a distraction blew into my T-shirt.
done the hard work in these no one wants. Wearing long There it was, down
conditions. And remember sleeves and gloves to wipe Watch your step. near the bottom, for
that all the competitors are your drippy nose also works. Twice Ive fallen
the whole run, for the
because I wasnt
in the same situation its whole world to see.
not just you. NATURES CALL watching the ground
and kicked uneven
Michelle October,
When I was younger I always junior writer
patches of pavement.
BACKGROUND used to hold it I would Both times I ended up
NOISE convince myself that I could in a full sprawl. Its very
When I stopped absorbing wait until I got home, says embarrassing and
other peoples opinions, Scott. What I didnt realise potentially dangerous.
thats the moment running then was that I was damaging Once I tore a ligament.
changed for me, says Jamaican- my bladder and ruining my Leigh Champanis-
American Olympic sprinter run by not simply stopping and King, copy editor
Sanya Richards-Ross. No one going behind a bush. It was only
knows that I absolutely hated when I got to the States and Pushing hard can
the 400m race growing up started training with a team have unexpected
which is exactly what I later of girls who would stop along consequences.
won a gold medal in. Through their runs to go behind the Years ago when I was
high school, the 400 was the bush that I realised it wasnt at school, I was running
event that no one ever wanted such a terrible thing and started the 1 500 metres and
to run because it was too long doing it myself. Unfortunately, I pushed so hard at the
as a sprint. I developed a fear this part of our sport is not very Dont run in end that I literally peed
of something Id never even glamorous, but the truth is if a G-string. myself with the entire
tried! But my dad encouraged you have to go, you have to go. I once went for school watching. After
me to try it and when I ran it I always try to find a nearby a training run and, crossing the finish line,
for the first time, I realised it restaurant to use their facilities without thinking, put I just ran straight into
on a thong that was the bathroom.
wasnt so bad. but sometimes that isnt an
a little bit loose so Michelle von Schlicht,
Everyone tries to give me option and you have to become
the crotch material art director
advice, says Conley. I just nod one with nature.
YO U R B O DY
THE (SURPRISING!) BETTER-

RUNNER WORKOUT
High-impact running + high-impact cross-training = too much impact, right? Actually, quite the opposite. The
secret to becoming a faster, stronger runner and preventing common overuse injuries (shin splints, runners
knee, IT Band Syndrome, the list goes on) is to add more explosive movements to your routine, says sports
medicine physician Dr Jordan Metzl, author of Dr. Jordan Metzls Workout Prescription. Plyometric exercises
involve powerful jumps to train your fast-twitch muscle fibres, which you need for speed, he says. Even
better, they strengthen the muscles around your joints, so your joints will be more protected when you run.
1/ SINGLE-LEG PUSH-UP 2/ SKATER HOP 3/ DUMBBELL CHOP
Start at the top of a push-up Stand on your right foot with your Stand with your feet shoulder-width
position, hands directly under your knee slightly bent, left foot behind apart and hold a dumbbell above
shoulders (A). Brace your core and your right ankle (A). Bend your right your right shoulder (A). Rotate your
bend your elbows to lower your knee and lower into a partial squat, torso to the left and bend your hips
body as you lift your right leg 20cm then bound to the left by jumping to swing the dumbbell down past your
off the floor (B). Return to start, off your right foot, landing on your left knee (B). Reverse the movement
then repeat with your left leg. left, lowering your arm for balance to return to start. Switch sides after
Continue alternating. (B). Switch sides and continue 30 seconds.
alternating quickly.
A A
A
B B
B
ILLUSTR ATIONS: K AGAN MCLEOD; DR JORDAN METZLS WORKOUT PRESCRIPTION IS PUBLISHED BY RODALE INC ., PUBLISHER OF WOMENS HEALTH
4/ TURKISH GET-UP 5/ FROG JUMP 6/ DUMBBELL SKIER SWING
Lie on your back, right arm by your From standing, push your hips down Stand with dumbbells at your sides,
side and left hand holding a weight and back to lower into a squat, feet hip-width apart and knees
above your chest (A). Bend your left touching the floor with both hands slightly bent; bend forward at the
knee, then roll onto your right side and keeping your arms straight (A). hips and swing your arms backward
and sit up onto your right leg (B). Jump up, raising your knees as high as (A). Thrust your hips forward as you
Stand (C), then reverse to return to theyll go (B). Land and immediately lift your torso until youre standing
start. Switch sides after 30 seconds. begin the next jump. Continue upright, swinging the weights to
jumping, touching the floor if you can. chest level (B). Continue swinging.
C B B
A
B
Complete two sets

of this circuit at least
A twice a week. Starting
A with the first exercise,
perform the move for
one minute, then begin
the next with as little
rest as possible. Youll
need: a pair of heavy
dumbbells, a timer.

YO U R B O DY
1
Offset kettlebell front squat A
Stand with your right elbow bent, your hand

holding a kettlebell in front of your shoulder,
feet slightly more than hip-width apart (A).
Bend your knees and push your hips back until
MINUTE your thighs are parallel to the floor (B). Reverse B

movement to return to start. Thats one rep;
WORKOUT do eight to 12. Repeat on the other side.
EMBRACE THE
IMBALANCE
This off-kilter approach
will tighten your butt
2
and tone your legs in
One-arm military press
record time B
One-sided relationships are Stand with your right elbow bent and out to the
rarely healthy unless youre side, your hand holding a kettlebell just above
talking about unilateral training. shoulder height (A). Brace your core and press
Supporting weight on just one the weight overhead, fully extending your right
side of your body at a time offers arm (B). Control the weight as you lower it back
A down to your shoulder. Thats one rep; do eight
benefits that evenly loaded
strength-building moves to 12. Repeat on the other side.
inevitably miss.
When you work each side
independently, youre able to
laser in on just those muscles, so
you can perfect your technique,
spot weaknesses and really
control each rep, says certified
strength and conditioning
specialist Mike Robertson. 3 A
And while your legs, butt, Sprinter step-up
shoulders and back are the main
stars of this routine, theyre not
the only ones being challenged.
Hold a kettlebell in your right hand at shoulder
Your core is working twice as
height, elbow bent, then place your right foot
hard to correct a rotational pull
on a low bench (A). Push through your right leg
from the weighed-down side,
to step onto the bench as you lift your left leg in
says Robertson, who created
front of you, knee bent 90 degrees (B). Step
the workout here.
back down to return to start. Thats one rep; B
Two or three times a week,
do eight to 12. Repeat on the other side.
complete this circuit using
a kettlebell (It allows for a more
natural hold than a dumbbell,
says Robertson). Begin with
the first exercise and rest for
30 seconds before moving on
to the next. Repeat twice for
a total of three rounds.
4
Unsupported
kettlebell row
BETH BISCHOFF; WORDS MARISSA GAINSBURG
Youll need:
Hold a kettlebell in your right hand and, keeping
a flat back and slightly bent knees, bend forward
B at the hips until your torso is almost parallel to
the floor (A). Brace your core as you pull the
weight to your side (B). Lower it to return to
start. Thats one rep; do eight to 12. Repeat
on the other side.
YO U R B O DY
Minor
Tweaks,
Major
Gains Master these four
Heres the thing about
fitness: its not just
about creating that
functional moves for December body. Picture
next-level results 70-year-old you. Is
BY MICHE LLE OC TOB E R she still running five
kays, gardening and
hiking? If your answer
is yes and it should
be! dont eliminate
functional training
from your regimen. Its
the kind of movement
thats natural and helps
you in everyday life.
Think: squats-a-plenty
so 70-year-old you can
garden for days. Whats
more, youre using
multiple muscle groups
at once, so youre
getting extra burn for
your buck. These four
are some of our faves
because they come with
so many benefits even
if youre just training to
get them right.

+ + + +
Pull-up Box jump Stability-ball pikes Squat
This is a beast of functionality, Trying to hit your max heart rate? Stability ball pikes are great for Squats build that bootay, but
working your back, arms Ditch the treadmill and go for box targeting the deepest recesses they also strengthen your legs
and core. jumps: They build muscle and are of your lazy core. But theyre and core. Plus, stronger glutes
DO IT RIGHT good for power development, also ace for strengthening and (muscles in your butt cheeks)
Make sure you brace your core. says Gareth Corbett, co-owner stretching your hamstrings and help you run faster and reduce
Itll keep your midsection of Switch Playground, where box lower back, says Corbett. Your your injury risk.
and spine in a single position, jumps are a staple. In one jump, shoulders get in on the action DO IT RIGHT One sure sign
reducing the strain you put youll shape your butt, thighs and too. In fact, from your triceps youre squatting, but wont make
on your back, says Cameron calves, plus build explosive power to lats and butt, your whole gains is if your knees are over
Coomer, physiotherapist at thatll help you hit a ParkRun PB. body will be on fire. your toes. Make sure your upper
Celia Smith & Associates. DO IT RIGHT Corbett sees box DO IT RIGHT Bad form could back is straight not drooping
GO EASY Perfecting the pull-up jumps being butchered all the time, injure your back. Make sure your forward and that knee-to-toe
can take anywhere from a few which can cause injury to your back hips dont sink and remember to alignment should fall into place,
months to years to achieve on and knees. Make sure you lift off brace your core. Roll the ball over says Jooste. Another sign youre
your own, says Emma Jooste, with both feet and jump evenly, your feet to your toes, leading doing it wrong? Not squeezing
personal trainer and co-owner landing softly on the box, he says. with your abs and squeezing your glutes on your way back up.
of Warrior Warehouse in Cape GO EASY First-timer? Get a lower your glutes. GO EASY If youre new, try
Town. Start basic with lat pull- box. Boxes come in sets of three, GO EASY Core strength is squatting slowly without
downs and TRX rows three times so go for the lowest, says Corbett. essential, so loads of abdominal weights, watching yourself in
a week. As you get stronger, loop If youre not ready to jump up, try work will aid in the process, says the mirror to check your form.
a thick resistance band around stepping up, squat on the box, Corbett. Start with planks on Injured? Opt for donkey kicks
IGOR POLZENHAGEN; MODELS: IRNE SCHOLZ, FAUNE MARTIN, SANCHIA DU PREEZ
the bar and step into it so it then step down and squat again. the ground, then with your feet or bridges instead.
supports some of your weight. GO HARD If youre hard core, try on the ball and finally practise GO HARD Do a combination
GO HARD Already able to bang the one-legged jump push off jackknives from a plank with of squats and lunges and
out a few reps? When you can do and land on one leg, step down, feet on the ball, tuck your knees implement variations, says
more than 10, hold a dumbbell then swap legs. It isolates the into your chest. Jooste. Try a complex of squat
between your feet. leg muscles, so youll burn more GO HARD Try adding a push- jumps, Bulgarian-split squats
GEAR UP Full fingered, snug- joules per jump. Not ready? Add up before the pike. and jumping lunges to really
fitting gloves provide grip a weight to a two-legged jump. GEAR UP Worried about flashing up that burn.
without bulk or chafing. Try GEAR UP For explosive moves, you your boobs? Stick to a form- GEAR UP Cant help but
the Reebok CrossFit Training want a flat-soled shoe. Any trainer flattering top that supports notice the plumbers crack in
gloves, R1 199. is perfect, says Corbett. What you movement. The New Balance front of you and hoping youre
dont want is a running shoe. The Perfect tank, R499, has shirring not giving the entire gym an
sole is high while the forefoot is low, at the seams so it stays put, eyeful? Look for tights with
so youre off balance. Flat-soled plus NB Dry tech wicks moisture a high, broad waistband and
shoes give you more stability. away from your sweaty torso. fabric that doesnt turn sheer
We rate these Puma Fierce Strap when it stretches or darken with
trainers, R1 999. Theyve also got sweat. Our pick? Nike Zonal
ankle support for stability. Strength tights, R1 700.
I SUPPORT
WOMEN
IN SPORT
In 2016, we launched
a campaign to cast the
spotlight firmly on our
sportswomen true
superheroes with equal
parts grit and grace.
From hearing their stories
to actually seeing their
faces, we believed it was
time to give female athletes
the recognition they
deserve for being
such sporting badasses,
despite everything from
insufficient funding to
a lack of media coverage
DOMINIQUE SCOTT
We salute them every

damn day and hearing
each one of their stories
has made us as a team both
incredibly humbled and
hugely inspired. Know
of someone who fits
the bill? Email us at
TellWH@WomensHealthSA.
co.za or tag us on social
media using the hashtag
#SAWomenInSport.
WeCould
BeHeroes
Feel like youre training hard, but getting
nowhere? This dose of perspective from an
Olympian is exactly the pick-me-up you need
BY MICHELLE OCTOBER // PHOTOGRAPHS BY PAUL SAMUELS
RECOVER
FASTER
Your body can be made
or broken by what you do
outside of training. Follow
Scotts recovery regimen
to get your body in its best
shape inside and out.
WARM UP
If Ive had a hard
workout, I prefer to take
a hot bath. If I have
Epsom salts, I use those
too. I only use cold water
when I feel an injury
coming on.
STRETCH OUT
After the bath, Ill make
sure I stretch for 10 to
30 minutes. I stretch all
my main leg muscles:
quads, hamstrings, glutes
(very important theyre
the motor for runners)
and then my calves. Do
it while youre doing
something else, so it
Last year, 10 000m runner Dominique Scott Get comfy doesnt feel like a chore.
flew the SA flag at the 2016 Rio Olympics. I was where it hurts.
surrounded by athletes Ive looked up to my entire When youre chasing your goals, FEEL THE KNEAD
life, she recalls. There I was, in the Olympic Village, comfort zones are a luxury you Im a firm believer in
walking around with other athletes, eating among cant afford. When Scott tried her massages. I think thats
them in the cafeteria. And I realised, these people, hand at a one-mile (1.6km) race, whats kept me healthy
theres nothing special about them other than the the much shorter distance meant the past couple of years.
fact that theyve worked their butts off to get where she had to reconfigure her whole I get a weekly massage: it
they are. In the same way, Scott has been working approach. Whats more, she was flushes out the body and
her whole life to join that elite club of athletic titans. one of only two non-one-miler breaks down all those
Here, she pins down her formula for success. specialists in the field. Scott felt microfibre tears in your
intimidated and the race was muscles from exercise.
tough. It felt like a monkey
had jumped on my back and my DRINK UP
Even heroes Find something legs were burning, but I had to I have a low-fat
are human. youll work for. remind myself that its meant chocolate milk after every
I want people to know that Id definitely say my goals to hurt and that everyone else one of my hard workouts.
Im not like a superhero or motivate me in a hard workout. around me was also hurting, she The mix of sugar, protein
something, Scott says. Running Every season I write new goals says. She kept that mentality to and carbs restores my
is her job, but sometimes, just for myself; something that the finish line and placed fifth. muscles after Ive been
like the rest of us, she doesnt excites me, that seems a little hammering them.
feel like doing it. I dont love bit hard, but not totally out Downtime takes
working out everyday; there are there, she says. But sometimes commitment too. NOD OFF
days when I dont wanna work it takes a spontaneous reward A big part of what makes Scott I make sure I get enough
out and I wanna eat a doughnut like one early-morning run successful is how she works sleep. Im not strict with
too! Its being able to push past when it was freezing, Scott was off the track. You cant just what time I go to bed
this that got her where she is alone and didnt want to trudge run hard and practise. You also at night, but I try to let
today. In track and field, its all along in the frost. She drove have to come home and do the myself sleep until I wake
about hard work and I think you to a local coffee shop, started recovery work, says Scott. That up rather than setting
can create your own success, her run there and told herself means eating healthily, getting an alarm. Obviously not
she says. Someone could say, that when she came back, enough sleep and stretching out everyone can do this,
Dominique is really lucky, but shed spoil herself with a latte. tired muscles, she adds. I think but sleep is very, very
I think that Ive worked really Sometimes you need to do thats where a lot of difference important.
hard and from that hard work, that, you need to find a way is made between good athletes
those successes have come. to motivate yourself. and great athletes.
Main
Squeeze
Why your lady parts
may need to chillax
BY ME LISSA SHE DDE N
H E A LT H
Theyre the key to OMG sex, preventing prolapse and zero

leakage anxiety. In fact, strong pelvic-floor muscles are
on point right now apps can track your vaginal strength
(#ThingsILiftWithMyVagina) and Venus balls are actual
things. You know the importance of Kegels as a lady-business
exercise done after a baby, clever sex trick, yadda yadda. And
VISUALISE THIS
Theres a multitude of
the stronger, the better, right? Surprisingly, no. You can, in fact, ways you can tap into
have nether regions that are too tight or overactive, explains your pelvic-floor muscles.
pelvic physiotherapist Heba Shaheed. Having a healthy pelvic
Here are four
floor is multifaceted. It should be able to contract strongly,
hold for a desired length of time and relax completely, says
Shaheed. Just as you may struggle to isolate this web of
muscles to build them, you can also lose the ability to relax
1
Imagine you are sitting on the toilet
the area mindfully. Cue a stressed out vag and a long list of seat and you want to stop your wee.
associated evils including painful sex, difficulties during labour,
trouble using tampons and a physical rejection of your regular
pap smears.
Dont freak though, your palm. As you relax want to coordinate

One doesnt cause
the other, says
gynaecologist Dr
your pelvic floor, you
will feel it come down
and spread out into your
the pelvic floor lifts
and drops with other
muscle groups, like your
2
Think of your bits as a straw and
Deborah Bateson. In palm, advises Shaheed. gluteals, says Shaheed. youre trying to suck a smoothie
other words, if youve Still unclear? You might She recommends trying up through it.
got a weak one, you need a more hands-on with squats, lunges and
cant over-exercise approach. Bateson bridges. Breathe in as
it. And while some reckons one of the you lower, out as you lift
mysteries, like the easiest and quickest tests (your pelvic floor) and
circumference of Eben is to insert two fingers rise up. Repeat five to 10
Etzebeths biceps, are gently into your vagina sets, three times a day.
3
fun to ponder, it pays to and try to squeeze them.
know the deets of yours. The trick is to do it Too strong?
The pelvic floor is sans bum clenching. If Try this
a group of muscles and youre still unsure, youll If sex feels more daggers Work on tightening them, as you
ligaments that supports need to call in the pros. in your downstairs area would around your man during sex.
your bladder, uterus, There are dedicated than toe-curling, spine-
vagina and rectum, says physiotherapists who tinglingly good, there are
Bateson. So when its work with women ways to deal. Research by
too weak or too strong, who have pelvic-floor Jean Hailes For Womens
all of these areas cant problems. Its all about Health Medical Centre
function properly (read: retraining those muscles shows one in five women
leakage, farting, surprise
number twos).
So, how do you find
so that youre in control
and not the other way
round, says Bateson.
experiences painful sex
or pelvic pain. Relax, so
you can do it. Try yoga
4
Imagine the way a pebble drops
yours? To know if you stretches to lengthen into a pond and the ripples it makes
TURE LILLEGR AVEN, NADIA VON SCOT TI, ISTOCKPHOTO.COM, JONATHAN TAYLOR
are switching on the Too weak? the muscles, like childs outwards. Now do the reverse
right muscles, you can Try this pose and happy baby, movement within your pelvic floor
cup your hand and place If I laughed so hard suggests Shaheed, while bring the ripples together and pull
your wrist at your tail I nearly peed myself, Bateson advises warm the pebble up.
bone and the palm of isnt a joke for you, packs, lying down and
your hand scoops under listen up: to whip dilators see a womens
towards your vagina. your rebellious lady health physiotherapist
When you squeeze and parts into shape, try who can put together
lift your pelvic floor, you functional exercise, a programme for you.
will feel a tautness in advises Shaheed. You Control gains.
BREAK THE HABIT

Heard you should practise Kegels by stopping your urine flow? Dont. It
may lead to incomplete bladder emptying and an increased risk of UTIs.
H E A LT H
What
Supp?
Theres a dizzying number of
supplements out there. Read on to find
out which you should be knocking back
BY SA SCHA DE G E RSDORFF
Vitamins and minerals are essential to life.

Without them, we couldnt think or even breathe,
much less digest food or walk the dog. But
chances are youre not getting enough of the
good stuff and figuring out what you need is
tricky business. We uncover the key nutrients
you should consume, plus which you should get CALCIUM IRON
from food and whats okay to buy in a bottle. Two words: strong bones. Women Too little of this mineral can lead to
start losing bone density in their anaemia (a lack of red blood cells)
twenties, says Camire. Calcium and a weakened immune system.
VITAMIN A is your single best defence and Iron is also particularly important
you should start taking it now. for women with heavy periods,
Talk about your overachiever:
this antioxidant boosts immune VITAMIN C The mineral also helps build says dietician Carol Haggans.
strong teeth and nourishes RECOMMENDED DAILY DOSAGE:
systems, improves vision, cuts Despite its rep as a cold fighter, C
your nervous system. 18mg
risk of heart disease and may has never been proven to prevent
RECOMMENDED DAILY DOSAGE: NEED A SUPPLEMENT? Maybe.
slow skin ageing. But, warns or cure the sniffles. But the
1 000mg You can get your fill from one cup
Dr Michael Holick, author of antioxidant is believed to boost
NEED A SUPPLEMENT? Yip. Yoghurt, of some breakfast cereals. But if
The Vitamin D Solution, it can your immune system and help
milk and cheese do pack calcium, you dont frequently munch the
be toxic in large doses, so stick prevent heart disease, prenatal
but not an ideal amount. Sardines crunchy stuff or iron-rich food
to the right amount. problems and eye illnesses. It
pack a big punch at 382mg like red meat you may want to
RECOMMENDED DAILY DOSAGE: even helps wounds heal faster
per 100g. pop a pill. Just talk to your doc
2 300 international units (IU) and fends off wrinkles.
first; too much can be harmful.
NEED A SUPPLEMENT? Its best to RECOMMENDED DAILY DOSAGE:
get A from a beta-carotene source, 75 milligrams (mg)
such as a large carrot or a cup of NEED A SUPPLEMENT? No, as
sliced spanspek. long as you eat citrus fruits and
vibrant veggies. A single orange
is packed with nearly all of your
TIMING IS EVERYTHING
B VITAMINS daily C. So is one red pepper or When and how you take those little tablets factors
The eight B vitamins help maintain a cup of broccoli. into their effectiveness
metabolism, muscle tone and
a sharp mind, says professor of DOSE UP IN THE MORNING. on an empty stomach. Beat
nutrition, Dr Mary Ellen Camire. VITAMIN D Many minerals and vitamins back nausea by taking them
ISTOCKPHOTO.COM; ADDITIONAL REPORTING: ERICA TOBIN
Most important for young women The sunshine vitamin could be are short-acting, so you with ample food. Fat-soluble
is B9 (folic acid), which keeps red something of a wonder drug. Docs want to get them into your vitamins, such as vitamin
blood cells healthy and guards believe it can reduce your risk of bloodstream early in the day D, are best absorbed with
against cancer and birth defects. breast cancer by as much as 50 to augment energy production. grub that contains some fat,
RECOMMENDED DAILY DOSAGE: percent and it may offer protection Swallow them before noon says Haggans.
400 micrograms (mcg); 600mcg from both ovarian cancer and to give yourself a little extra
if youre pregnant diabetes. More happiness: D helps oomph. (Note: calcium can WASH EM DOWN
NEED A SUPPLEMENT? Probably calcium absorption and plays have a calming effect, so its WITH WATER.
not (unless youre preggies or a central role in muscle function. better to take it at night.) Its your clearest choice, quite
planning to be soon), particularly RECOMMENDED DAILY DOSAGE: literally. For example, certain
if you eat grains. Just one cup of 1 000 to 2 000IU MATE THEM WITH A MEAL. substances in milk, coffee and
most fortified breakfast cereals NEED A SUPPLEMENT? Most likely. Some supplements, especially tea can decrease the absorption
has all the daily B you need. Milk, orange juice and salmon high-potency, all-in-one of iron, says dietician Dr Melissa
Other options: liver, whole-grain contain small amounts of D, multivitamins, can be hard Ventura Marra.
bread, asparagus and beans. but nowhere near enough.

H E A LT H
Your Body On
VIRTUAL
REALITY
SA may be catching on
slowly, but in other parts
of the world, the future is
now, people! And who
knew? VR comes with
perks for your bod and
mind. Soon youll be
slipping on a headset to:
setting, such as
a flower garden, WOOZY
EASE PHOBIAS while a soothing voice DECREASE WARNING
Render your fear of paradise can trigger steers you through DEPRESSION Your eyes say
flying non-existent with a drop in blood pressure a meditation. The Talk therapy can lead youre moving,
VR exposure therapy. and stress hormones. 360-degree immersion to positive changes in AMP YOUR but your inner
GALLO/GET T YIMAGES.COM; WORDS: JESSICA MIGAL A; SOURCES: DR CARRIE HEETER;
Aided by a therapist, Try Perfect Beach VR, blocks distractions, the brains prefrontal WORKOUT ears vestibular
you face your aversion an app compatible making it easier cortex, an area linked Addicted to Zombies, system which
in small doses e.g. with Google to namaste. to regulating emotions Run!? Meet the coolest processes
during successive Cardboard (around but opening up to home fitness device: info about
sessions you might go R195, google.com). IMPROVE a live person can be VirZoom, a VR exercise movement and
to the airport, board CONFIDENCE nerve-racking (what if bike that you pedal to balance says
a plane and take BOOST Pump yourself up she judges me?). Some drive race cars and nope. That
a flight, all without ever BRAINPOWER before presenting to therapists use a virtual ride horses. Hook it disconnect can
leaving the ground. As Meditation can a group by orating to human an avatar up with a high-tech make up to 80
few as six visits can improve your ability a simulated crowd (they programmed to system like Oculus Rift percent of VR
to focus by sparking users nauseous.
DR SKIP RIZZO; DR BRENDA WIEDERHOLD
help reset your brains move around and talk respond with empathy or HTC Vive and youll
fear response. changes in your brains to each other, just like at moments that are go harder and longer To avoid, limit
cingulate, the area for your real colleagues). particularly fraught; research suggests your initial
SOOTHE STRESS attention. An app like Google Cardboards studies show people that the gaming factor exposures to
Being in nature is Guided Meditation VirtualSpeech app lets feel more comfortable not only ups exercise 10 minutes max;
inherently calming, but VR (use it with the you practise until you revealing uber- enjoyment but as symptoms
we cant always get Samsung Gear VR feel self-assured, which personal things may also enhance subside, you
outside. Spending 10 headset) spirits you helps reprogramme to them. performance by can prolong
minutes immersed away to a serene your fight-or- taking your mind sessions.
in a virtual tropical flight reaction. off any discomfort.
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food
now
Cacao
Powwow
Lets talk about the health benefits of one
of the worlds most beloved foods: chocolate!
BY AMY HOPKINS
Oooh, look! Ceiling-height shelves packed with

bright, multicoloured, foil-covered eggs and treats
calling out to you. (Thanks marketing!) That corner
shelf with environmentally friendly packaged
slabs with a badly designed tree logo? What shelf?
Exactly. If you actively tear your eyes away from the
kaleidoscopic display of higher vegetable fat, sugar,
salt, flavourants and preservatives, you may notice
that we have quite a few alternative chocolate
offerings in our supermarkets these days. And those
raw/sugar-free/dairy-free hits of cacao are not only
tasty, but really good for you. And, yes, cacao its
not a typo. Lets shed some light on this superfood...
F O O D N OW
Get the
recipes at
WomensHealthSA.
co.za POWER UP
ate dark chocolate at least Make your own
once a week experienced
better cognitive function in gluten-free granola
controlled tasks, particularly by adding cacao
How? Lets start with memory and problem-solving. nibs to your mix of
polyphenols. Theyre And its good for your
seeds and nuts and
chemical micronutrients that second brain too, aka your
CACAO VS COCOA improve vasodilation (when stomach. Were learning coat with coconut
Cacao refers to any of the the walls of your blood vessels that the phytochemicals [in oil and raw cacao
raw food products derived relax, aiding blood flow), thus cacao] are associated with powder before
from the cacao bean: cacao boosting oxygen levels, says improvements in digestion,
cholesterol ratios, cognitive
toasting in the
nibs, cacao paste, cacao scientist Dr Ivan Petyaev. And
powder... Cacao butter (rich, cacao is packed with them! enhancement and even oven. Yum!
creamy, white) makes up the Into cycling? Recent a reduction in appetite, says
outer lining of the inside of research from Londons Miguel Toribio-Mateas, clinical Add 2 tbsp to
the bean. Once its removed, Kingston University tested neuroscientist and chair of
cyclists performance after the British Association for
your post-workout
youre left with raw cacao an
antioxidant powerhouse and eating dark chocolate Applied Nutrition & Nutritional smoothie.
source of monounsaturated compared with white Therapy. New research is
fats, vitamins, minerals and chocolate (read: sugar bomb) also showing that cacao can
(gasp!) protein. and found the riders eating combat inflammation. It has
The Amazonians and the cocoa-rich treat used the ability to act as a natural
Aztecs were way ahead of us less oxygen when cycling at anti-inflammatory and to aid
in this game. Thousands of a moderate pace and also detoxification at a cellular
years ago, warriors consumed covered more distance in level, says Toribio-Mateas.
raw cacao to build resistance a two-minute time trial. The
and fight fatigue. A study conclusion the researchers GOING COCOA LOCO?
from the Universiti Putra in drew was that cacaos So, should we Augustus Gloop
Malaysia has documented epicatechin (a powerful ourselves into eating chocolate
that cacao has over 100 antioxidant) increased nitric (even the raw, vegan kind)
medicinal uses, from aiding oxide production in the body, with total abandon? Toribio-
digestion to increasing mental reducing oxygen consumption Mateas advises to proceed
performance and fighting and allowing the athletes to with caution. This is the time to
symptoms of depression. go harder for longer. channel Oumas everything in
Cocoa powder while it moderation adage (PS shes
BRAIN BOOSTER never wrong!). Most chocolate
Make a chocolate
may look the same as cacao
powder is produced when Got a presentation to still contains sugar or some chia pot for
raw cacao has been roasted work on? Snack on some form of sweetener and we dessert.
at high temperatures. Like dark chocolate! Results dont want to be zapping our
with most foods, once its published in the journal RDA on a slab of 70-percent
cooked, the heat changes NeuroRegulation showed that on the daily. Plus, kilojoules.
the molecular structure, chocolate with a minimum Want to reap the health
reducing the enzyme content, 60-percent cacao content benefits without compromising
lowering the nutritional value. stimulates the occipital lobe your diet or meal plan? There
GALLO/GET T YIMAGES.COM; JAMES GAR AGHT Y (STILLS); ADDITIONAL REPORTING: VIC TORIA JOY
However, cocoa powder of the brain in such a way are easy ways to get your daily
(which is what most chocolate that participants were more dose of cacao without eating
manufacturers use) still retains focused and attentive an chocolate (see right). But
some of its antioxidants and hour after eating it. This rise a little indulgence is not only
nutrients (plus, its cheaper), in mental acuity seems to allowed, its encouraged just
so dont exclude it wholly. be backed by another US make sure its the good stuff!!
study which, after collecting
PERFORMANCE ENHANCER data from around 1 000 Buy raw cacao through
Adding cacao (and good- people, found those who Faithful-To-Nature.co.za and Sprinkle raw
quality, unsweetened cocoa) WellnessWarehouse.com,
delivery countrywide.
cacao over
to your diet can benefit
you in so many ways. Think: your fruit for an
a happier, healthier, more afternoon snack.
energetic version of you.
HEALTH BENEFITS - Lower insulin-

resistance.
- Lower blood
pressure (lessening
- Boost your mood.
- Improve your skin.
AT A GLANCE - Increase alertness. your risk of stroke
and cardiovascular - Provide essential
Studies have shown that - Protect your disease). minerals such as
adding raw cacao to nervous system. iron, calcium, zinc
- Fight cancer. and magnesium.
your diet can help:

Y O U R B O D Y O N A C H O C O L AT E T R I P :
1. THE HIT OF HAPPINESS 2. THE SUDDEN 3. THE NICE, BUT 4. THE BIG CHILL
The mere whiff ENERGY SURGE FLEETING HIGH Flavanols increase the
of chocolate kick- Within minutes the Now in your blood bodys production of
starts your senses sugar (even 90-percent stream, cacaos active nitric oxide, which in
into triggering the cacao varieties have compounds stimulate turn expands blood
production of feel- a little) is converted endorphin production vessels, encouraging
good neurotransmitters. to blood glucose, in the brain, delivering healthy blood flow
Hello, happy place. spiking your energy a short high. Probably and lowering blood
levels. See toddlers when you start claiming pressure. Score.
at parties for evidence. its better than sex.
F O O D N OW
WTF DO YOU DO WITH...
AQUAFABA DESK SALAD

We set Amy Hopkins the challenge SARMIE WITH
of making vegan mayonnaise, VEGAN MAYO
meringues and ice cream using the Vegan Mayo
1 tbsp freshly squeezed
hottest egg replacement product lemon juice
out there something you usually 1 clove garlic, crushed
pour down the drain 1 tsp Dijon mustard
cup aquafaba
to 1 cup canola oil
Pinch salt
Freshly ground
black pepper
You can swap
out the rye Salad Sarmies
toast for wraps. 2 slices 100-percent rye
avocado, sliced
Wild rocket
Beef tomato, sliced
Carrots, grated
Jalapeos, chopped
Salt and pepper
1/ Start by blending
together the lemon
juice, garlic, mustard
and aquafaba until well-
combined and frothy
(I used a Nutribullet).
2/ Then, using an electric
whisk, start whisking the
mixture while drizzling in
the oil very slowly. This
will take a few minutes,
Hot AF? Yes, it is hot AF with vegetable foams, found Ive been making my own
but the mixture will
is trending hard! Aquafaba, that the liquid from beans mayonnaise for years and this become thick, pale
often shortened to AF in the could foam up. This sparked was an interesting challenge and creamy and hold
vegan/foodie blogosphere, further research and this to take on. With the idea of its shape. You can store
is the liquid that you discard time last year US software forming a lunch club with this in the fridge, sealed,
when you crack open a tin engineer Goose Wohlt started some of the WH team, I created for a few days.
of chickpeas. That liquid is the Facebook group Vegan this recipe for an affordable, 3/ Assemble your
vegan gold. It whips up like Meringues Hits and Misses! easy-to-make sarmie combo sarmie by spreading
a little mayo on each
egg white and works equally sharing his experiments with buy the ingredients and you
slice of bread.
well as a yolk replacement. auqafaba. A community of can have lunch for four days (if 4/ Place slices of avo on
While many people have been nougat-, cheese-, mayo-, you dont mind eating the same one piece of bread.
experimenting with various marshmallow- and macaron- thing at your desk) or share the 5/ Top the second slice
egg replacements for years, it making vegans formed and sarmies with your colleagues with rocket, tomato,
was Frenchman Jol Roessel they all began sharing their and take turns to pack healthy carrot and jalapeos.
who, through experimenting ideas on how to use AF. lunches for the team. Season both to taste.
VEGAN ETON MESS

Preheat oven to 100C. Get your electric whisk ready! the mixture is glossy and stiff. Line a baking tray with
Pour liquid from a tin of chickpeas into a container and a silicone mat and baking paper. Spoon mixture onto
whisk until the aquafaba is thick and peaks form. Add paper and bake for 90 minutes to two hours.
teaspoon cream of tartar, teaspoon vanilla seeds To assemble, crush meringue and mix with
JAMES GAR AGHT Y
and a dash of vanilla essence and whisk to combine. sliced mango, peaches and nectarines. Top Visit
Start adding heaped teaspoons of icing sugar (or blitz with vegan ice cream I used the meringue WomensHealthSA.
coconut sugar in a grinder until fine) one at a time base mixture, blended with coconut cream co.za to get Amys
while whisking, until youve added 15 teaspoons and and frozen overnight. vegan ice cream
recipes.

W E I G H T LO S S
Chocs Away Bounce back after Easter feasting

with this easy eggs-ercise plan
Most of us yes, you too! underestimate the kilojoules we eat and also often overestimate kilojoules
burnt. You gain weight when you eat more than you burn off. Weve done the maths based on a woman
of an average weight of 70kg so that you can enjoy these chocolatey treats and use these smart moves
to burn off the extra kilojoules.
JAMES GAR AGHT Y (STILLS); ISTOCKPHOTO.COM (ILLUSTR ATIONS); WORDS: GOTLHOK WANG ANGOMA-MZINI AND SAM BAILE Y
Eat this Eat this Eat this Eat this Eat this Eat this
Clicks 12 Solid Milk Lindt Gold Beacon Marshmallow Beacon Bantam Beacon Milk Ferrero Rocher/
Choc Eggs/5.75g Bunny Dark Eggs/16.5g each/ Eggs/27g each/ Chocolate Hollow 12.5g each/
each/400kJ for Chocolate/100g/ 720kJ for 2.5 eggs 710kJ for 1.5 eggs Egg/100g/2 350kJ 616kJ for two balls
three eggs 2 328kJ
Burn it off Burn it off Burn it off Burn it off
Burn it off Burn it off 30min hatha yoga 20min Pilates 20min skipping 15min circuit
10min freestyle 45min cycle
(moderate pace) (stationary bike)
+
15min water walking
+
30min boxing/
+
20min weight
+
15min jogging
+
30min treadmill
+
15min rowing
(light pace) punching bag training (moderate pace)
April 2017 / WOMENS

W E I G H T LO S S
Breakfast at Kauai
Good
BEFORE
80kg
AFTER
68kg
ROBYN
RAN OFF
12KG!! SUNRISE
Vitals UNWRAPPED
Per 100g: 666kJ, 10.4g
protein, 11.9g fat, 0.5g fibre,
Robyn White, 299mg sodium
32, Joburg
Occupation
Height
Lecturer
1.68m
Better
Time taken to
lose weight 4 months
Secret
weapon A strong mind
YOU LOSE, YOU WIN
Im fit, healthy and

more confident in
BREAKFAST BOWL
time in a very long time about food Per 100g: 536kJ, 3.8g protein,
and exercise, Robyn says. Shed cut 7.3g fat, 1.2g fibre,
the way I look. down her portion sizes and included 57mg sodium
healthy snacks, like avocado, in her
Best!
diet. She also took up running with
her five-week-old baby. I had
a pram and my two legs. So
I decided to run. I did my very
Losing weight is not about THE CHANGE first five kay in 58 minutes!
what the scale says, its more Robyn had a rude awakening when
about how you feel physically her youngest daughter was rushed THE REWARD
and mentally, says Robyn to the NICU the day she was born. Robyn kept at it and by the time her
White, a 32-year-old mother She was born with a terrible lung daughter was four months old, shed
of two. To her, weight loss infection, she says. That was run her first 21km race. But the
became more about being the a real life-changing experience biggest reward for her was the way
healthiest version of herself that opened my eyes to the her kids were developing healthy
for her daughters.
JAMES STR ACK; JAMES GAR AGHT Y (STILLS); WORDS: ZINHLEZONKE ZIK AL AL A
importance of good health. habits too. My two-year-old toddler
That day, watching her new-born said to me the other day, Come SMOKED TROUT
THE GAIN strapped to monitors and wires, Mama, lets go run and exercise! SCRAMBLED EGG
ON RYE
Robyn was fit and healthy Robyn promised shed become I was so proud, she says. Im fit, Per 100g: 628kJ, 9.2g protein,
she played squash and was big a healthy and fit mom so that she healthy and more confident in the 7.2g fat, 2.2g fibre,
on walking. But, like many women, could lead her family by example. way I look I love running as much 397mg sodium
pregnancy saw her packing on kilos It wasnt about losing weight and as I love collecting the medals at the
she wasnt prepared for. I gained fitting into skinny jeans it was end of each race, she says. There When choosing a healthy
and never lost the weight, she about health, fitness and happiness really is no greater feeling. meal, dont only look at the
admits. Being a mom took for me and my daughters, she says. kilojoules, also check out
up most of her time and she I was eating way too much and it ROBYNS TIPS the nutrients that make up
those kilojoules, says
couldnt exercise as usual. needed to stop. > Make exercise a priority. Only dietician Michelle Tolmay.
Added to that, Robyn got 20 minutes? Thats more You want something with
developed a carb obsession. THE LIFESTYLE than enough time. lots of fibre, protein and
Id eat potatoes in all forms: The White family lifestyle > Consult a professional. Having good fats, like the smoked
trout and scrambled egg.
fried, baked and boiled. I also changed completely. They went trouble with food? Dieticians are And bonus: this meal is
loved wine and cappuccinos, to see a dietician, who changed qualified and can help. lower in sodium and sugar.
she says. To her, health wasnt the way they looked at food. > Find balance. Balance is key.
a concern on her radar. I felt empowered for the first Find it and make it work for you.

W E I G H T LO S S
THE MEXICAN
M E N U D E CO D E R
Its party season and the dinner invites are

piling in! Heres how to navigate this more-cheese-
please cuisine without nuking your figure
STARTERS
CHOOSE:
Frijoles refritos (refried beans,
not actually fried twice the
translation is cooked well)
pack in protein and fibre.
Youll get 5g of each per
100g, says nutritionist Jane
Michell. Bean us up, Scotty.
LOSE:
Those nachos need to go.
Each chip contains 63kJ and
around 40 percent fat, says
nutritionist Catherine Richards.
A couple of handfuls equals
diet destruction. Crunch the
numbers, not the chips.
MAINS
CHOOSE:
A soft-shell taco minus the
rice. Carne asada (grilled
steak) is your best bet, usually
EXTRAS made from skirt steak, which
saves you 272kJ and 4g fat
CHOOSE:
per 100g over fattier pork.
Deliberating over cheese? Go
for queso fresco (white fresh LOSE:
cheese similar to feta) at just Chimichangas and tostadas
168kJ and 1.5g of sat fat per are deep-fried. Mozzarella
serving, as opposed to a white quesadillas are also off-limits:
cheddar, which has 418kJ and the steak variety packs
8g of saturated fat. a whopping 2 090kJ, half
of them from fat thats
LOSE:
more than a McDonalds
Guacamole, unless its BYO.
cheeseburger.
Restaurant varieties tend to
be blended with sour cream
DRINKS
PAVEL DORNAK /HEARST STUDIOS; WORDS: PIPPA BAILE Y; *SOURCE: TUL ANE HEALTH SCIENCES CENTER
and full of preservatives,

nutritionist Rose Chamberlain CHOOSE:
says. Save your avocado hit A classic margarita: tequila,
for home-made brunches. Cointreau or triple sec and
lime juice. It comes in at
669kJ and 1 tsp sugar just
make sure its fresh lime
(cordial has double the sugar).
LOSE:
That mojito whether tequila
or white rum easily breaks
knilojooulwe sn-achk?ow:
the 836kJ mark thanks to
the added sugar, which
NapNkeein
can be anything from two
teaspoons to a full tablespoon,
d a low-k
depending on the bartender.
in
served grilled or
No bueno!
Try prickly pear
the stuff has
salads 100g of
, its rich in fibre
just 280kJ. Plus
. Arriba!
and antioxidants
sex +
love
The
Scariest
Catch
Welcome to sex school, where
the sex is hotter and your bits
healthier. Read on, dear student
By Anna Davies
LESSON ONE
SEX SO HOT UNTIL ITS NOT
A dreamy date that leads
to seriousl y steamy sex? (1)
You go, girl! But make sure
Time to switch your
that angel on your shoulder order to a glass of water!
is cutting in at the right A Canadian study found
(2) moments. To prove our that your likelihood of
having unprotected sex
Shes got to talk health point, heres a little ditty rises five percent for every
history. According about Jack and Diane... 0.1ml increase in blood
to a survey by adult alcohol level. That means
store Adam & Eve, 25 after three drinks each, Jack
percent of people dont Diane leans forward so Jack can and Diane are nearly 50
tell their partner they percent more likely to
have an STI. No doubt glimpse her cleavage. You want
have unsafe sex.
its a pause button in another? Jack asks, noticing
the fun, but the convo her nearly empty wine glass.
doesnt need to be (1) Diane drains her drink, then
lengthy: Im really
pulls Jack toward her, feeling his
excited, but before
this goes any further, stubble against her neck. Lets
I need to know the last go home, she purrs. (2) Diane (3)
time you were tested flings open the door of her flat. Shame Diane should
for STIs. I was tested As she trails her hand down his have said she likes it
in September and the better with the lights
results were negative. chest and hooks her fingers on the
on. That way she
waistband of his jeans, Jack dims could do a quick visual
the lights. (3) He rubs his hands analysis of his package:
over her curves and Diane moans. pimple-like bumps or
I have a condom, he breathes a red, scaly rash can
(5) help signify an STI,
roughly, pulling one from the which he could transmit
Put the condom
on before the BJ. pocket of his jeans. (4) She eyes even without having
STIs, such as herpes, his erection. First, this, Diane actual intercourse with
gonorrhoea and says, sinking her knees into the her. (Though most STIs
syphilis, while low-risk, dont have symptoms,
soft carpet, adrenaline coursing
can be transferred from just because someone
through her veins. She wants this. looks fine doesnt
oral-genital contact.
She wants him. (5) Jack grunts, mean theyre clear
flipping her onto her back, licking #noglovenolove).
her stomach. Diane writhes in
pleasure. I want you now... He
(6) rolls the condom on and thrusts
(4)
Its best to wrap used into her, going deep inside of
condoms in a tissue her. He thrusts again as their Diane, next time, pull
and chuck them in the protection from your
eyes lock, her body tensing with own stash. Condoms
bin. Aside from being anticipation for the orgasm she
a sticky mess, theres kept in high, fluctuating
a teeny, tiny, microscopic knows is about to flood through temperatures like
chance an STI can be her. That was amazing, Jack a wallet or pocket,
caught from handling are more prone to
pants, rolling off her and dropping
a post-coital cock sock. breakage. Rubbers
the condom in the knot of sheets also have expiration
Plus, its just manners.
between them. (6) When can dates, so its safest
we do that again? she whispers. to use one that you
Whenever you want... know is super fresh.
S E X + LOV E
LESSON TWO
FOLLOW THAT SYMPTOM
What warrants a visit to the doc? Any abnormal discharge, foul-smelling odours, bumps
or iffy changes in your lady parts, says Dr Deborah Bateson, WH sexual health expert.
Until then, heres a guide to what may be turning things funky downstairs...
WHAT DOES
FIRST YOUR VULVA
A
Same as
B
Im seeing some
C
Its a little red
THINGS (THE EXTERNAL
PARTS OF YOUR
usual. bumps on/near and rashy down
FIRST GENITALS) LOOK
my labia and
pubic bone.
there, but no
bumps.
LIKE?
ANY
LEVI BROWN/ TRUNK ARCHIVE.COM; ADDITIONAL WORDS: TAR A ALI. SOURCES: DR DEBOR AH BATESON, WH SEXUAL HEALTH EXPERT AND MEDICAL DIREC TOR AT FAMILY PL ANNING NSW; BARBAR A DEHN, NURSE
DISCHARGE?
DOES IT A B TRICHOMONIASIS
BURN WHEN Yes, Nope, Caused by a parasite, the common symptoms for
A it feels no pain. this include musty-smelling discharge and vaginal
Yes, its YOU WEE? like Im burning or itching. But usually people have no
cloudy weeing symptoms at all. Ask your doc for a vaginal swab
and grey. fire! test. If trichomoniasis is diagnosed, a single dose
of an antibiotic should clear it in about a week.
B
AND AUTHOR OF NURSE BARBS PERSONAL GUIDE TO PREGNANCY; DR OLUWATOSIN GOJE, GYNAECOLOGIST; JESSICA OHLEMACHER, OBSTETRICIAN AND GYNAECOLOGIST
Yes, its
greenish
yellow. DOES
YOUR VAGINAL HPV/GENITAL WARTS
C DISCHARGE If you think you have genital warts, which
Nothing are often skin-coloured and raised or
unusual, no. HAVE A cauliflower-shaped, see your doctor ASAP.
SMELL? These are caused by the HPV virus, although
not everyone who has HPV gets them. Your
GP can prescribe a topical treatment cream
CHLAMYDIA OR
A that usually clears the warts in four to six
Yes, sort weeks or she can remove them in-office. Up
GONORRHOEA of eau to 80 percent of sexually active people get
Both infections can present the HPV virus at some time.
de damp
similarly, including
a greenish-yellow discharge
basement.
or burning when you wee,
but they often have no B
symptoms at all. If left No, it
untreated, these STIs can doesnt
lead to infertility. Yikes! smell any
Go to your doc to be different
LETS GET A B C D
diagnosed via vaginal swab DETAIL- Raised Skin- Like More like
than usual.
or urine sample. If they ORIENTED. WHAT and hard. coloured. a blister an open
come back positive youll DO THE BUMPS Sort of like the top is sore than
be given antibiotics and a skin tag. clear and a bump.
LOOK LIKE?
advised to avoid sexual the base
contact for seven days. is red.
TALK TO YOUR DOC!

Ingrown hair or STI? Only your sexual health nurse or GENITAL HERPES
doctor knows for sure. Be prepared with a list of symptoms Caused by the HSV-1 or HSV-2 virus
and the details of your sexual history since your last visit. (most often the latter), below-the-belt
herpes looks pimple-like or fluid-
filled, can be painful and can crop up
on the inside of the labia. While its
SYPHILIS not curable, antiviral drugs can help
Good news: its rare. Symptoms include a single, painless sore or rash keep outbreaks dormant. Right now,
and while it may disappear on its own, the underlying infection needs to researchers are working on a vaccine.
be treated. If progressive signs (like all-over body sores) are ignored, it
can spread to major organs, causing much more serious probs. A blood
test will detect it and a round of penicillin will treat it.

Q
LESSON THREE OUR LADY DOC DONNICA
IM READY FOR MY MOORE ANSWERS YOUR

BURNING QS
SCREENING, DOC! F E M I N I N E P R OT E C T I O N
Can I transfer my yeast
infection to my bloke?
Precisely how often should you be getting checked Yes! While its not considered
and what should you ask the nurse or doctor to an STI, a man can get it from
female partners (it could
test for? Dr Bateson has the answers show up as itching or a mild
rash on the tip of the penis).
Its recommended you refrain
from sex while treating the
UNDER 29 YEARS OLD infection. You can use an over-
the-counter vaginal treatment
If you havent hit 30 yet, we advise you get a routine cream or your pharmacist can
screening every year. If youre not presenting with give you a single-dose oral
any symptoms and its just a check-up, you should be medication to clear it up.
screened for chlamydia, gonorrhoea and depending
on your risk, also for syphilis, HIV and Hepatitis B.
There wont be an internal examination, tests are
usually by vaginal swab or sometimes via blood test.
THE SILENT TYPES

Routine screening is not recommended for herpes,
HPV and bacterial vaginosis these are only tested
if you are showing symptoms.
These STIs show few to no symptoms and cant be cured, which
is why its crucial to keep up with your regular screenings
OVER 29 YEARS OLD
Screening frequency above this age depends on HPV HEPATITIS B HIV
the context of your relationship. Get tested if you: Even with the Since 2000, This incurable
see any unusual symptoms down there, if youve had vaccine, this ones all infants have virus may take
unprotected sex with a new or casual partner or if the hard to avoid been routinely up to three
condom broke. Never feel too embarrassed to see since there are vaccinated for months to show
your doctor if you have any concerns about STIs and more than 40 hep B, a virus, up in a blood
want to learn more about how to protect yourself. different strains contracted test and can
(the vaccine through lead to acquired
protects you contaminated immunodeficiency
PREGNANT against the high-
risk ones). Often,
semen, blood or
fluids, that causes
syndrome, or
AIDS. Current
Because its possible to transfer STIs to your baby, your body will rid liver infection. If treatment
during your first trimester appointment your GP itself of HPV on you were born innovation
will advise a routine screening for hepatitis B, its own. However, before then, arent can suppress
syphilis, HIV and chlamydia. Worried you may have it can lead to monogamous or HIV levels so
contracted something mid-pregnancy? An untreated cervical cancer. work in a high-risk patients can live
infection can lead to complications like premature Thats why early environment, ask full, active lives.
birth or miscarriage. Your doctor can prescribe STI detection is your GP about And a vaccine is
treatments that are safe during pregnancy. so important. the vaccine. in the works.
GG/3721/COMFORT 1010289 10/2016
EVERY GIRL NEEDS GYNAGUARD

IN HER INTIMATE ROUTINE.
You wouldnt use baby oil as deodorant, so why use just any
lubricant for your vagina? GynaGuard Lubricating Moisturiser
Gel is fragrance-free and contains cranberry extracts. The Gel
helps soothe irritation and relieves dryness, which can cause
pain during sex. And because it is specially formulated by
a gynaecologist at an ideal pH of 4.5, there is no better way
to have good, clean sex. So get in the mood with candles all
round, sensual tunes and a lube made just for your vagina.
For more info visit www.gynaguard.co.za

or join the conversation on our Facebook page.
Feminine Hygiene Mastered
Adcock Ingram Healthcare (Pty) Ltd Reg, No. 2007/019928/07. 1 New Rd, Midrand, 1065, South Africa. Telephone +27 11 635 0000.
www.adcock.com
S E X + LOV E
SYNC UP
YOUR SEX DRIVES
Mismatched libidos arent just a problem between the sheets: research
reveals that theyre a relationship deal-breaker for about one third of
people. And some experts say its the number-one reason couples seek
therapy. Check out what could be causing the disconnect between you
and your man and the simple ways to get back on track
BY JAMIE HE RG E NR ADE R
DESI
RE ORGASM
YOU WANT SEX HE HAS TROUBLE
MORE OFTEN YOU HAVE REACHING IT
TROUBLE
REACHING
HE WANTS SEX THE BIG O
MORE OFTEN Contrary to popular belief, not
Men greatly underestimate all men can get off whenever
their partners sex drives, they get it on. A mans ability
found a recent study from the to orgasm can change over
Journal of Personality and Social A mind or body block could lead time, especially in long-term
Psychology. It also showed that to an O thats MIA. Physically, relationships, says Kerner. Sexual
if men thought their partners Mens higher libidos are hard- many women cant orgasm from novelty is key for some men to
werent up for doing it, they wired (more testosterone) intercourse alone (bring on the get and stay aroused, so if the
wouldnt attempt to initiate. and socially ingrained (theyre clitoral stimulation!). Mentally, sex youre having has become
Shocker: women do want sex! taught to pursue sex), says the issue is twofold: you need to routinised (same places,
But were typically not as free Fleming. Another perk: its be focused enough on the sex positions and times), it might
with sexual expression, so men physiologically easier for them (i.e. not wigging out about work be harder for him to orgasm. Or
dont pick up on our cues. to get aroused spontaneously. deadlines), but not so focused if how youre doing it conflicts
SYNC UP: Youve gotta tell your All they need are simple signs, that youre geo-tracking when with his masturbation style (say,
guy directly that you want to like seeing you step out of the youre going to come. he goes at it hard and rough
get busy. Feel awkward? Bring shower and Boom. SYNC UP: Slow. Down. Pay solo, but youre slow and sensual
it up in a setting that makes SYNC UP: You dont have attention to how hes kissing together), he might get used to
sense say, while watching to satisfy every hard-on, but your neck or caressing your his self-service approach.
a romantic movie. The language dont belittle his requests either. inner thigh, rather than whether SYNC UP: Schedule two or three
we use to talk about sex can Rejections like Jeez, youre youll hit O-town. Our culture 20-minute sessions per week to
be sexy in itself, says Dr Ian always so damn horny will build is so results-based, when sex is explore new turn-ons together,
Kerner, a psychotherapist and up over time. The higher-desire really about giving and receiving whether you do so by reading
sexuality counsellor, so phrase partners sexual frustration can pleasure, says Fleming. As for erotica, trying new positions
it like a fantasy. (I love morning leave them feeling hurt, while the clitoral action, ask your guy or watching pornography.
sex with you. It would be so hot the lower-desire partner feels to reach down and show him Even if you dont have sex,
if we could do more of that.) If pressured, says Kerner. The how you like it by either guiding introducing those sensations
its still not happening, make an solution: compromise on how his hands with yours or using into the bedroom could help
emotional case, says Dr Megan often you want to do it and sexy verbal cues (It drives me your guy bust out of that rut
Fleming, a sex and relationships schedule your romps. Hell know crazy when you start out slow to achieve orgasm, says Kerner.
expert. Explain what it means to you value sex with him and and then get faster.) Or take If he still cant get there, he
you (e.g. you feel closer to him) seeing Thursdays 8pm ;-) matters into your own hands, should talk to his doc to rule
so he knows its important to in your calendar will put you literally or with a vibrator (hint: out any physiological problems
you and your bond. in a sexy mindset to prep for give the Jimmyjane Form 3 (such as low testosterone or
the deed. clitoral vibrator, R1 984 from erectile impairment).
Matildas, a try)!
L
S E X + LOV E
HOR
MON
YOURE ON NEW
ES ST R E S S
BIRTH CONTROL YOU HE JUST LOST
WERE JUST HIS JOB
PROMOTED
HES ON AN
ANTIDEPRESSANT
If your sex drive has taken Mens sexual performance and
a hit soon after going on the self-esteem are closely linked.
Pill (within four to six weeks of So youve got more Our society teaches men to
starting), thats likely the culprit. responsibilities and less time. be performance-driven, says
Birth control pills can lead to While this kind of success Fleming. His ability to perform
a lower level of testosterone Many commonly prescribed deserves celebration, it also at his job and in bed are tied
and for some women, that antidepressants are in the class calls for you to take a look at up in his identity. And that
can mean a lower sexual desire, of drugs known as serotonin your priorities. As caretakers, failure (at least in his eyes) is
says Dr Michael Krychman, reuptake inhibitors (SSRIs), women juggle so many things likely amplified if hes the sole
a gynaecologist and sexual which can affect mens (and for themselves and for others, provider. He wont be having
health expert. womens) hormones and mess so when you have a long to-do as many sexual thoughts and
SYNC UP: Talk to your gynae with their sexual desire. He list, sex might fall to the bottom his levels of cortisol, known as
about the dip in your libido. could have trouble getting (that is, if it even makes the list). the stress hormone, are higher,
She might suggest an IUD or staying hard or the meds SYNC UP: Put your own oxygen which can cause blood vessels
or a different type of pill that can block or delay his orgasm, mask on before your partners. to constrict and make it difficult
could have less impact on your says Krychman. In other words, before you to achieve an erection.
hormones or, in some cases, she SYNC UP: The sexual side can even think about sex, do SYNC UP: The foundation
might suggest a testosterone effects can appear immediately what you need to do to relax. of arousal is relaxation, says
supplement to counteract the for some men and at most Read a juicy book. Take a bath. Fleming, so find ways to help
effects of your current pill. But within 90 days of starting Go for a scenic drive. Beyond release some of that tension,
a script change isnt the only them, says Kerner. Experiment self-care, ask your man to help. like dancing, taking a yoga
solution to raising your drive. with the timing of sex. Getting If you usually split kid duties class together or going for
Even if your desire is lower from your romp in before he pops equally, ask him to take on more a run. And in the bedroom, keep
the meds, you can build up that his daily pill (and the meds of your share until you settle the intimacy humming without
intimacy in other ways, says kick in) could up his chances of into your new role. And finally, the expectation of sex to avoid
Fleming. Sending flirty texts getting hard and getting off. If create a calming place to come making him feel pressured to
throughout the day, allowing its interfering heavily, his doctor home to. Youre likely always perform. Give him a sensual
more time for foreplay and can help by changing his dose going to have some amount massage or even just a long hug
caressing other erogenous or his prescription or adding of stress in your lives, so you (at least 20 seconds), suggests
zones such as the back of the a PDE5 inhibitor (meds like need to build an environment Fleming that kind of physical
ears or the inner thighs will Viagra) to counteract the that allows you to be sexual, contact can release oxytocin,
help you amp up your libido. libido-lowering effects. says Kerner. In the bedroom, its aka the cuddle hormone,
out with work papers, digital which will boost your bond.
devices and bedside photos of
your kids and in with scented
candles, music and erotic novels.
ILLUSTR ATIONS: CASSANDRE MONTORIOL
How to tell a dry spell from a problem

Both imply that its been a while since youve had any action, but theres a clear distinction. A dry spell happens when
youre busy and havent had the time or energy for sex but you and your guy are still thinking and talking about it
and staying affectionate and theres no resentment between you about the lack of bedroom action. (So if you have
sex seven times a year and are both happy with that, no prob!) Its an issue when youre unhappily in a sex-starved
relationship one where you cant remember the last time youve done it, you feel the tension or sadness that results
from skipping sex and you might reason that you have the right to seek attention elsewhere (read: infidelity). Consult
a sex therapist if your situation resembles the latter.
N
THE
{ W H E XC LUS I V E }
BODY
THAT
BALLET
BUILT
We flew to New York City for the launch of Pumas Swan Pack collection
and took part in a barre class with dancers from one of the most
prestigious ballet companies in the world. Here, they share the
secrets behind those graceful movements and svelte silhouettes
BY WA N I TA N I COL
S
Spend just five minutes on
your tiptoes and youll
appreciate the steely
strength that underlies
a ballerinas onstage poise.
Whats so hard about ballet
is that you cant show how
athletic it is, says New York
City Ballet Corps dancer
Mimi Staker. You have to go
out there and show this
beautiful art, and it is
beautiful, but its also
hard on the body.
Staker and fellow ballerina
Olivia Boisson are swans
among a class of ugly
ducklings, gliding through
moves as if made of water,
while 50 journalists of
varying shapes, sizes and
nationalities shuffle
awkwardly behind.
But their fluid movements
werent born of raw talent
alone. NYCB ballerinas work
six days a week. A typical
day begins with barre
classes at 10am, where
theyll practise basic plis,
tendu and pirouettes what
principal dancer Daniel
Ulbricht calls the language
of ballet. After lunch,
14
theyre back to rehearse
whatever performance
theyre putting on that
evening and come 8pm, its PA I R S OF P OI N T E S HOE S A BA L L E R I N A W I L L
G O T HR OUG H P E R W E E K I N A S E AS ON ON E
show time. So by the time A DAY FOR R E HE A R SA L S A N D A S ECON D PA I R
the curtain falls, its been P E R DAY FOR P E R FOR M A N C E .
a 12-hour day, most of it

spent in what any other
sport would call beast mode.
2 hours
Five-Second Fix
BEAUTY AND
TH E T IM E IT TAKES
THE BEAST P OOR P OST U R E
N OT ON LY LOOKS
BALL ERIN AS TO DO Its the perfect recipe for getting
BA D, I T A LSO
TH E IR H AIR AN D seriously shredded. But theres no
S HOR T E N S
MAKE-U P EVERY N IG H T place for swole on the ballet stage.
YOUR M US CLES,
BEF O RE A SH OW. Its tricky you can have strength,
UP P I N G YOU R
W H EN WE F IRST J O IN but you dont want bulk strength.
R I S K OF I NJU RY.
TH E CO M PAN Y, WE We have to fit into costumes, we
LOOK I N STAN T LY
GET A L ESSO N . T H EN have to be able to move and have
S L I MM E R AN D
ITS UP TO U S TO DO life in our arms, says Ulbricht. The
TA L L E R , PLU S
IT OU RSELVES, SAYS balance of being a dancer is you have
LOW E R YOU R
BOISSO N . TO AVO ID to have freedom and control. If you
I N J URY RI SK,
LOO KIN G SWEAT Y, T H EY have too much control, you dont
BY I MAG IN I N G
CAKE T H E M AKE-U P O N have the ability to move and express
P UL L I N G YOU R
IN LAY ERS, START IN G yourself. If you have too much
WA I ST OU T OF
W ITH A T H ICK, CL AY EY freedom and you dont have the
YOUR H I PS.
FOU N DAT IO N AN D strength, you can hurt yourself.
ENDIN G WIT H P OWDER. And, of course, theres the
prettiness factor. Were dealing
with a craft thats not only athletic,
its also aesthetic, says Ulbricht.
A bulk of muscle could make the
line look different, so thats the
challenge you want strength, but
you want the length to go with that.
To achieve that balance, he works
his upper body with light weights GIVE ME FUEL
and high reps, combined with cardio. Its a myth that dancers dont eat,
By tweaking how you train, you can Staker adds. We cant go a day
actually change the musculature of without eating we wouldnt be able
your body, no matter what height to do what we do. Her diet is almost
you are. Its pretty amazing, he says. disappointingly normal oats or
toast and eggs for breakfast, followed
SEE THE MUSIC, by a balance of protein, veggies and
carbs throughout the day and snack
HEAR THE DANCE bars in between. She even smashes
the odd burger. Im not the biggest
Its Ulbricht whos taking todays fan of smoothies, purely because,
class, counting beats and calling as dancers, we need something a bit
out encouragement as we clumsily more filling thats going to hold us
galumph around the studio. By over through a long rehearsal.
contrast, his own movements are But its not just about staying
as fluid as those of the women, limbs satisfied, its also about nourishing
seeming to float into positions that your body with the right stuff
scream a flippant up yours to including a hearty dose of carbs
gravity. Yet you get the sense that for energy. We have to eat a
he could just as easily hold his balanced diet to keep our bodies
own doing back squats for reps. and also our bones healthy, she says.
Most of the ballerinas at NYCB Its so easy, when youre dancing, to
rely on Pilates and Gyrotonics break a bone or get a stress fracture.
a similar discipline that uses more Equally important is rest.
circular movements and fewer Were on our feet from 10:30 in the
isolated exercises for that perfect morning till 10 at night so we need
blend of lean strength, muscle to take every opportunity we have
control and mobility that allows to rest and recharge, says Ulbricht.
you to tuck one leg behind your ear After the gruelling demands of our
while balancing on the toes of your one-hour barre class, thats exactly
opposite foot and blowdrying your what the journalists are heading off
hair. Pilates also helps lower your to do. The dancers remain behind.
injury risk, says Staker. We cant Theres just enough time for a snack
afford to get an injury that could bar and a sip of water before the real
mean we cant dance. work starts.
Get The
Perfect
Ballet Bun
BA L L E R I N A M I MI STA K E R E X P LAI N S
HOW TO G E T I T R I G HT E V E RY
T I M E . YOUR TOOL S : A HA I R T I E,
A HA I R N E T, HA I R S P RAY,
LOTS OF P I N S
ST E P 1 :
M A K E A P O N Y TA I L AT TH E H E I GHT
YO U WA N T YO U R B U N .
ST E P 2:
R O L L YO U R P O N Y I N TO
A C I N N A M O N B U N S H A P E , P I NNI NG
I T I N P L AC E W I TH E V E RY TU RN.
ST E P 3:
S L I P A H A I R N E T TH AT M ATC HES
YO U R H A I R CO LO U R OV E R TH E B UN
A N D P I N I T I N P L AC E .
ST E P 4 :
S P R AY I T L I K E I T S LO U I E TH E FLY.
BALLERINA THESE HELP WITH

PUSHING OFF AND
Try not to arch
your back, rather
SHAPE-UP 1/ DO U B L E-L EG K N E E FOL DS

LANDING IN
JUMPS AND BUILD
lift from your
lower glutes.
Pilates instructor, Marimba Gold- STRENGTH FOR
Lie on your back and imprint the entire GOING ON POINTE. A
Watts of Articulating Body studio, spine onto the floor. Bring your arms and
works with many NYCB dancers, legs straight up, bending your knees 90
including Boisson and Staker. This degrees (A). On your inhale, maintain
routine by Gold-Watts is designed your ab support as you slowly lower your
to lengthen, strengthen and tone legs to the floor and reach your arms
overhead (B). Exhale and slowly return
your body to achieve a dancers
to start. Thats one rep. Do two sets of
lean, strong physique. 10 excruciatingly slow reps. B C
Do moves 1 to 7 in the order
given, focusing on moving slowly
and with control. Use a thick Pilates- A
style workout mat. Move 8 is a bonus
move, designed to strengthen your
feet. Foot strength is imperative for
ballerinas dancing on pointe and helps
both men and women jump high and
2/ S I N G L E - A N D
create aesthetically pleasing lines,
D OUBL E - L EG BR I D G I N G
says Gold-Watts. For the average
Lie on your back, hands at your sides,
person, foot strength can improve
MARELIZE R AUBENHEIMER (ILLUSTR ATIONS)
knees bent and feet on the floor, no wider

balance and proprioception, as Try to pull your
belly button all
than your sit bones. Raise your spine off the
well as increase agility in jumping the way back to mat one vertebrae at a time until just your
B shoulders are on the floor (A). Reach your
or cutting movements think your spine.
explosive exercise. arms towards the ceiling and raise one leg,
keeping your knee bent (B). Without
allowing your pelvis to tip, lower your
hips until your bum is hovering just two
centimetres from the floor (C). Lift up
again. Thats one rep. Do eight, then
repeat on the other side.

A
Pull your abs in so

3/ N O D AND The bottom tips that they hug your
C UR L WITH PLI of your shoulder spine and maintain Pull your shoulder
Lying flat on your back, nod and curl your blades should just that position blades down to
touch the mat. throughout your ribcage.
head and shoulders off the mat with knees the exercise.
bent and legs turned out at 45 degrees. On
your exhale, extend your legs with your
inner thighs together and toes pointed (A). A
Inhale, bend your knees and flex your feet
(B).Thats one rep. Do six to ten, holding
fortwo seconds in each position.
B
Think of reaching
B out through
your elbows.
A 7/ S I N G L E - A N D
D OUBL E -A R M SA LU T E
4/ B ABY SWA N Stand facing a wall with your hands against
Lie on your tummy, arms at your sides.
the wall at head height, forming a diamond
Try to engage your abs so that your belly
shape (A). Bend arms, keeping your
button lifts slightly off the mat. Lift your
shoulder blades down. Straighten back to
B upper chest off the mat, keeping the
start. Thats one rep. Do 10. Repeat using
back of your neck long and in line with
only one arm (B), then repeat again with
your spine (A). Lift your feet (B). Lift
the other arm.Do 10 reps per arm.
your arms (C). Hold for five seconds.
Lower back to start. Thats one rep.
Do six to 10.
C Imagine
a string is
pulling your LEG HEIGHT WILL
BE DETERMINED BY A
knees up
towards the YOUR ABILITY TO
ceiling. MAINTAIN YOUR AB
Pull your abs in to
POSITION. HIGHER =
maintain balance. EASIER; LOWER =
HARDER.
5/ PASS TU RN
I N/TUR N OU T
Lie on your side, your arms reaching above
your head and your body forming a straight B B C
line. Lift both legs five centimetres off the
floor (A). Bend your top knee and slide your
top leg up so that your foot touches your
bottom knee (B). Turn both legs out (C),
then turn both legs in. Thats one rep. Do 10. D
A C
8/ F O O T WAV E S
Sit on the floor with legs
Try to imagine 6/ CL EO PAT RA SAVE extended in front of you
your waist
A Begin seated on one hip with your bottom YOUR WRISTS: and feet flexed (A). Curl
getting longer.
leg bent and your top leg straight. Use ELEVATE THE HEEL OF your toes only (B). Keeping
one arm for support and extend the other YOUR HAND BY PLACING your toes curled, point your
sideways at shoulder height (A). Lift your IT ON THE EDGE OF YOUR feet, keeping them in line
torso off the floor, trying to keep your MAT. THE SLIGHT ANGLE with your shins (C). Flex all
shoulder directly over your wrist and your WILL HELP DECREASE your toes (D). Keeping your
hips facing forward.Reach your arm PRESSURE ON YOUR toes flexed, flex your foot.
WRISTS.
overhead and lift your top leg without Thats one rep. Repeat,
swinging it forward (B). Lower your reversing the order. Do 10
leg and return to start. Thats one MAKE IT HARDER: to 15 reps in each direction.
B rep. Do six, then repeat on the DONT LOWER YOUR Try to get a rhythm going.
other side. LEG AS YOU LOWER YOUR
BODY TO THE FLOOR. LIFT
YOUR BODY BACK UP,
Your supporting arm
STILL KEEPING YOUR
should be about
12cm forward of your LEG IN THE AIR. DO
pelvis, directly under THREE REPS.
your shoulder
WH Online > For more behind-the-scenes secrets of the ballet, go to WomensHealthSA.co.za

DI
#T R ENDING

Y
H A IR C OLOU R
Want in on
all the hair-
colour trend s
for this year?
You dont have
to wait for
a seat at your
s t ylis t s . Time
to make an
appointment
with your
bathroom!
Canary-yellow tones
only look good on
Tweety. Be sure to knock
Dark
out brassy streaks with
Lee Stafford Hot Shots
for Blondes (R140).
to light
KNOW Whiteley or you wont get
shade. If youve
YOUR LIMITS Blake Lively. any harsh lines.
got medium
The road to Basically its
brown strands, go TREND ALERT
a lighter hair the ombr
for dark blonde. Blorange
shade is not an toned down.
easy one things ADD DEPTH Dubbed the hair
Warmer Tones
can get ugly fast. Highlights are colour of 2017:
blorange is blonde Forget ashy GIVE YOUR BLONDE
Permanent hair
colour contains
back! After
lightening up, + orange think or cool blonde. A BOOST
the colour of Warm-gold, rose If your hair is frazzled
chemicals to open you can paint on
the peach emoji. and copper tones from highlights, give it
the hair shaft, a few face-framing
Just like peach or these are the immediate TLC with every
strip colour and highlights. And
apricot-coloured shades of blonde wash by using a shampoo
let pigment inside. were not talking
blush is universally you should pick up that will strengthen hair
Dont expect chunky 1990s
flattering, similarly in the beauty aisle. fibres. Try Indola Divine
to go really light monstrosities.
overnight. Its not The new type this hair colour will Blond Shampoo (R180)
doable in one of highlights are suit any skin tone.
TRY and Indola Divine Blond
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Gillson, master says Gillson. They Colour Melt Crme Hair Colour
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a deep brunette, hairstylist. Think the base colour
pick a light-brown Rosie Huntington- of the hairs so
TELLTALE DARK ROOTS SHOWING?

Try EverPro Beauty Back 2 Blonde Root Touch-up
Magnetic Powder in Light Blonde (R225)
Us e p r o t e c t i o n
PRIOR TO COLOURING,
TRACE YOUR HAIRLINE
AND EARS WITH
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AS A B ARRIER CREAM
TO PR OTECT SKIN
FR OM DYE OR BLEACH.
Bring on some
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a shampoo
designed to
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your hair. Try
John Frieda
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Non-blah brunette
WELCOME TO lighter if youre think Eva Mendes insane upkeep Bronde TRY
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if needed. TREND ALERT not brown either
a brunette shade in Black
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thats too dark.
HIT THE Balayage The love child Its perfect for Cherry (R90);
Even though jet-
RIGHT TONES This is a mix of ombr and those who cant Clairol Nice n
black hair can suit
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most skin tones
brown hair is caramel and technique features colour.Plus its Hair Colour in
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mousy and dull, deep-brown clear Flamboyage a completely
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you have fine hair, Caramel Brown
with blonde replicating the instead of foils.
the colour black (R109).
hair, choose hues of the actual This achieves
can emphasise
warm golden or semi-precious soft peekaboo
the problem. Start
mahogany tones rock. It doesnt highlights and
with a medium
that add richness require the gives the hair
brown or a shade
and warmth more depth.
It takes two
GET THAT S ALON LOOK BY BUYING
TWO DIFFERENT SHADES A S ALON
STYLIST DOESNT JUST USE ONE
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Go red
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KEEPING FIND YOUR CELEB

RED TWIN
or Amy Adams
choose orange or
TREND ALERT
Copper Hair
brown locks that
have balayage
IT CLEAN Skin tone is the copper red. Olive This is a coppery highlights of red.
Some most important and dark-skinned red with bright-
TAKE
shampoos, thing when women are rarely red and orange
(SPECIAL) CARE
such as anti- choosing a red, born with red hair, undertones not
Minimise super-
dandruff- if you dont want but the general for the faint-
hot washes
fighting it to appear rule is the darker hearted! Youll
and use a heat
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protectant to seal
strip away hair it look convincing, richer the red. for sulfate-free
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colour with follow Gillsons These shades shampoos that
prevent pigments
sulfates and rules: if youre fair are on trend. prevent fading,
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MAKE IT LAST
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your Annie- blonde. Use this colour Auburn (R160);
like locks use a good permanent might just work Renew Permanent
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Try TRESemm molecules deeper.
Colour Revitalise When you touch
Conditioner up, be sure to
(R97). do it all over. Its
impossible for reds
to build up given
their fast-fade
nature. Apply to
roots, lengths and
ends all at once.
FINDING YOUR FORMULA

Got sensitive skin? Foam dyes are best for you since mousses
dont drip onto the hairline. Got curly thick hair that wont quit?
Try use a gel or liquid formula. It will provide better coverage and
distribute dye efficiently and economically throughout the hair.

WILL WHIPPLE/ THELICENSINGPROJEC T.COM: JAMES GAR AGHT Y (STILLS); WORDS: JILL PERCIA , ADDITIONAL REPORTING: GOTLHOK WANG ANGOMA-MZINI
April 2017
/
W O M E N S H E A LT H
95
HOORAY FOR THE MONTH OF PUBLIC HOLIDAYS AND
THAT DOWNTIME TO FLEX YOUR MENTAL MUSCLE
CONSCIENTIOUS NETFLIX AND CHILL! USE SOME OF
WITH BRAIN TRAINING THAT ACTUALLY WORKS
BY MEGHANN BIRKS
OF ALL THE THINGS YOU
WANT TO NAIL IN THE WHY YOUR
COMING MONTHS A BRAIN NEEDS TLC
FISHTAIL PLAIT, THE NEW AND WHAT
HAPPENS WHEN
SEASON OF CHEFS TABLE THINGS GO WRONG
You dont need us to tell you that
your brain is kind of a miracle.
keeping your grey matter in shape probably isnt up Imagine it as the slickest, most
there. But it should be. Why? Well not only is the thought tightly run company imaginable
of losing your mind terrifying, its potentially avoidable. (think Suitss Pearson Specter
There is increasing evidence that the pathological Litt when the partners are
process of Alzheimers disease [AD] and dementia begins working together rather than
two to three decades before the first symptoms become against each other). Inside,
apparent, suggesting that there is a long window to act there are different departments
to prevent or delay the onset, says neuropsychiatrist in charge of specific things like
Professor Perminder Sachdev. So, just like you know emotions, speech, memory,
a regular smoothie and spinning habit keeps your body moving and involuntary systems
in good nick, the same goes for your noggin. And we dont like digestion and breathing.
mean maybe. Ninety to 95 percent of cases of AD and And maybe a secret room where
dementia are influenced by factors like lifestyle choices, your Gabriel Macht fantasies get
diet and environmental exposure, says Dr Suzanne de stored. To keep each department
la Monte, a neuropathologist at Brown University in running smoothly, your brain
the US. In other words, by putting a few habits on your is fed oxygen and nutrients by
keep your brain happy list (and thankfully none have a complex network of arteries,
to include sudoku), you can stay sharp well into the veins and capillaries. All of the
time that girls night means bridge and bake-offs. departments are mediated by
Train your brain today

Jokes aside, its not only the oldies who are living with a brain
in serious decline. According to the 2011 census, 2.2-million
South Africans are living with some form of dementia the
name given to a large group of illnesses that affect cognitive
functions like memory; language, social and spatial skills; Ditch
sudoku
emotional reactions and attention. AD is the most common
form, affecting up to 70 percent of people with dementia.
Its definitely more common in the over 65s (with the risk
going up as we age), however research out of Australia and These activities tick all
the UK suggests the incidence of younger-onset dementia the brain-boosting
diagnosis under the age of 65 could be double what boxes at once (and are
was previously thought. This includes people as young as
30. Scary stuff. If dementia runs in your family, are you way less Ouma)
in the firing line? Not necessarily, says Dr Maree Farrow,
a cognitive neuroscientist who specialises in dementia
research. There is a definite misperception that Alzheimers
and dementia are solely hereditary illnesses. Yes, there is
a particular gene that is linked to the disease, but less than
one percent of cases are purely hereditary. That leaves
a lot of people who may be helped by a little early protection.
Heres the expert commentary.

happen inside both are build-
ups of protein that happen to
everyone, but in people with
AD-type dementia, the build-up
synapses connections between is far greater. The plaques may
brain cells (neurons). Youve disrupt cellular function and
got about 100-billion of those the tangles kill brain cells off.
babies. Think of 100-billion The result? A shrinking brain.
Donnas whizzing around in The information stored in each
there, keeping things in order. department begins to fade,
Whoa. In a healthy brain, Donna usually starting with short-
works her butt off, delivering term memory recall, such as
signals and messages day and forgetting what Harvey Specter
night, speeding through the just asked for. As the disease
departments in a pencil skirt, spreads in the brain, long-term
where the message is collected memory suffers, along with
by a receptor before its sent things like planning ability,
off again. This speedy game learning and balance, leaving
of cerebral Frisbee happens sufferers unable to recall family
a million times per second and members and understand the
its in these connections that world. The good news? Emerging
memories get stored, habits are research shows lifestyle factors
learnt and personalities become play a big role in preventing or
shaped as certain patterns get delaying onset and the younger
stronger while others get lost. you start, the better.
As we age, our bodies change
on both the outside (a moment
of silence for gravity-defying
boobs) and the inside. Amyloid
plaques form between the brain
cells and neurofibrillary tangles
Rock Team Run away with Join

climbing obstacle the circus a team
You work racing Skills like juggling, Learning new
muscular and Getting sweaty hula hooping and rules and
cardiovascular while relying trapeze challenge strategies will
endurance for on others your balance, give you a head
this sport, while challenges your agility and rush while you
your brain gets mental faculties flexibility learning. physically push
a workout as you with obstacles, And theyre good your limits.
solve problems orienteering for a laugh. Think netball,
and find a route. and managing basketball, roller
Plus, youll bond team dynamics. derby, ultimate
with fellow Frisbee, soccer
rock rats as you game on!
compare calluses
and cheer each
other on.
THE HEALTHY BRAIN
COMMANDMENTS
one
THOU SHALT
BREATHE DEEP.
two
Chronic and severe THOU SHALT
stress takes a big toll GO TO THE PUB.
on your brain: it can
lead to shrinkage of Thought youd
the hippocampus like this one three
and affect the Humans dont do THOU SHALT BUY
growth of nerve well in isolation NEW PYJAMAS.
cells. Uh-oh. Chronic and neither do
stress can also hurt our brains. Having So youre keener
your cardiovascular strong social ties to get under the
system, so its is a brain booster covers. Quality sleep five
a double whammy. If and adults who stay is necessary to keep THOU SHALT
youre a stress-head, socially active are your brain firing SHOP IN THE FRESH-
its time to give less likely to develop on all cylinders. FOOD SECTION.
time-out priority by AD or dementia. Researchers at
making something Cue Thursday- the Johns Hopkins This ones a bit
relaxing to you night drinks (in Bloomberg School tricky. The jurys
bad reality TV, moderation). Or of Public Health in four still out on how
deep breathing, hey, a picnic works the US found that THOU SHALT HEART much nutrition and
listening to hip- too. Staying getting less sleep YOUR HEART. diet impact AD
hop a part of socially engaged or sleeping badly and dementia, but
your daily routine. and interacting was associated All cardiovascular experts know theres
A study published with others works with a higher level risk factors high a connection.
in the journal your brain pretty of beta-amyloid, blood pressure, A study in the
Brain, Behavior, effectively, says a pesky protein that diabetes, metabolic journal Alzheimers
and Immunity Farrow. Dont forms the plaques syndrome, smoking, & Dementia
found that not only be afraid of pub associated with high cholesterol, found that
did meditation quizzes: debating AD. You know the obesity, physical a Mediterranean-
and mindfulness fresh ideas forces drill: sleep in a cool inactivity are style diet (called
techniques decrease new neural pathways dark room, put your also risk factors the MIND diet) was
feelings of loneliness to form, which is phone on aeroplane for dementia, associated with
in participants, it exactly what youre mode and stop says Sachdev. a lower risk of AD.
also down-regulated after. The research looking at it an hour Remember that So have lots of leafy
loneliness-related isnt in on whether before you close complex network greens, fresh veg,
pro-inflammatory or not online your eyes. of blood vessels berries, fish, poultry,
gene expression relationships offer supplying your nuts, heart-healthy
in other words, the same benefits, brain with energy fats (like olive oil),
dangerous so stick with IRL and nutrients? If whole grains and
inflammation humans as much your cardiovascular beans. Off the table?
linked to loneliness. as possible. systems getting Margarine, refined
Winning. muddled up, so carbohydrates,
is that network. refined sugars
and trans fats.

Brain food
US TV personality Max Lugavere
is making a documentary about
how our dietary and lifestyle
choices impact brain health
seven (BreadHeadMovie.com). We
THOU SHALT
WATCH TED TALKS. put him under the grill
The more you use Why did you start working on Bread Head?
your brain, the Five years ago, my [mum] started showing
symptoms of cognitive decline, at age 59. We
stronger it gets went to revered medical centres and experienced
as you form new what many people call diagnose and adios,
connections and which is meant to convey the lack of treatment
neural pathways. options aside from a few largely ineffectual drugs.
Online brain training I became obsessed with understanding how this
could happen to someone so young and started
(try Lumosity.com), looking into how diet and lifestyle impact our
using a map instead brains health.
of GPS or pondering
TED debates are In all your research, what surprised you the most?
six the kind of things Learning that by the time someone gets
THOU SHALT were talking about. diagnosed with AD, the disease process has been
in motion for decades. Thats why I really want to
BREAK A SWEAT. To really ramp up reach the younger generations, while we can still
your brainpower, make a dent in these diseases.
Need more make music.
motivation to make Research from Give us some things youve discovered
it to spinning? A the University of St that women can do right now to keep
their minds sharp.
2014 study by the Andrews in Scotland Limit your use of technology at night so you get
University of British found playing an better quality sleep. Light, especially the blue
Columbia found instrument can light from electronic devices, disrupts your sleep
that regular aerobic improve your ability and sleep is crucial for a healthy brain.
exercise (when your to detect errors and Exercise and dont be afraid of lifting weights.
heart is pumping correct mistakes Meditation has a number of profound benefits
for your brain, reducing stress and minimising
and your pits need quicker. American inflammation, a major player in chronic illness.
deodorant) appears neurologist and
to boost the size of Alzheimers
the hippocampus, specialist Dr Richard
the brain area Isaacson backs this
involved in verbal
memory and
up. Isaacson whose
research prompted
PLEASE
training. Resistance him to pick up his EXPLAIN
training, balance bass guitar and form
and muscle-toning a band with fellow Type-3 diabetes
exercises did not neuroscientists NEUROPATHOLOGIST
appear to have the called The DR SUZANNE DE LA
same results. Regenerates MONTE COINED THE TERM
says, Music TYPE 3 DIABETES TO
is multimodal, DESCRIBE AD AND SAYS,
ALZHEIMERS IS A FORM
meaning you use OF BRAIN DIABETES. IN
many different BRAINS WITH AD, THERE IS
ISTOCKPHOTO.COM; GALLO/GET T YIMAGES .COM
parts of your brain. BOTH INSULIN DEFICIENCY

It also boosts your AND INSULIN RESISTANCE.
cognitive reserve, AS SCIENTISTS FIGURE
OUT HOW THESE FACTORS
which is the EITHER BOOST OR BURDEN
brains ability to BRAIN HEALTH, OUR
resist damage. UNDERSTANDING OF HOW
TO PREVENT OR TREAT
AD AND DEMENTIA WILL
INCREASE. STAY TUNED.

FEED YOURSELF AND YOUR FAMILY WELL WITH THESE SUGAR-FREE,
GLUTEN-FREE AND CARB-CONSCIOUS RECIPES FROM SA TV PERSONALITY,
BLOGGER AND MOM, SARAH GRAHAM
PHOTOGRAPHS BY CURTIS GALLON
Recipe on page 107

PEA AND MINT PESTO
1 cup frozen peas, thawed
COURGETTI WITH PESTO AND CALAMARI
(soak in 1 to 2 cups just-boiled
water for a few minutes and
then drain)
1 tbsp chopped fresh mint
2 tbspraw almonds,
roughly chopped
2 tbsp freshly grated
Parmesan cheese
3 to 4 tbsp extra-virgin
olive oil
Zest of lemon
Juice of 1 lemon
1 clove garlic, chopped
tsp natural sweetener
(honey or agave)
CALAMARI
500g fresh calamari rings
1 tsp dried chilli flakes
Salt and freshly ground
black pepper
1 tbsp extra-virgin olive oil
500g courgette noodles
(or wholewheat or gluten-
free linguine)
Shavings of Parmesan,
for garnishing
1/ First make the pesto

by blitzing together all
ingredients and check for
seasoning. Loosen with
a little olive oil and a couple
tablespoons hot water, if
necessary, and set aside.
2/ Rinse the calamari rings,
drain in a colander and set
aside on a plate lined with
kitchen paper or a clean
dishcloth to dry off. The
drier the squid, the crispier
the end result. Season
with the chilli flakes and
a generous pinch each
of salt and pepper.
3/ Heat a large frying pan
over medium-high heat and
add the olive oil. Fry the
calamari for fiveminutes
or until lightly golden and
crispy. Remove from the
heat and set aside.
4/ Meanwhile, cook the
courgette noodles in
a large saucepan of
salted boiling water for
a coupleminutes, drain
and set aside in a large
mixing bowl.
5/ Add half the pesto to the
courgette noodles and mix
until they are well-coated.
Divide between warmed
serving bowls, top with
the calamari and serve
with the extra pesto on the
side. Garnish with shavings
of Parmesan cheese.
SERVES 4 | Preparation time
15 minutes | Cooking time 5 to
10 minutes

CHICKEN FLATBREADS WITH LEMON YOGHURT
FLATBREADS cup almonds or hazelnuts, TOPPING 1/ Preheat oven to 220C.
cup wholewheat flour finely chopped 1 heaped cup shredded
2 tbsp sesame seeds roast chicken 2/ Mix all the flatbread
cup plain flour
2 tbsp coriander seeds 1 tsp ground cumin ingredients together in
1 tsp baking powder
cup full-fat 1 tbsp cumin seeds 1 tsp ground coriander a stand mixer with a dough
natural yoghurt tsp salt tsp dried chilli flakes hook attachment. Add
1 tbsp olive oil Freshly ground black (optional) extra flour if necessary, but
tsp salt pepper, to taste 1 tbsp olive oil the dough should be quite
Pinch freshly ground 100g feta cheese wet and sticky. When the
black pepper YOGHURT DRESSING red onion, finely sliced dough comes together,
cup full-fat 1 cup baby tomatoes, knead for 2 to 3minutes on
DUKKAH SPICE MIX natural yoghurt halved Want to ditch
1 heaped tsp lemon zest 1 ripe avocado, sliced a lightly floured surface.
(Makes about cup) the bread? This
cup pistachio nuts, 1 tbsp lemon juice Small handful fresh mint or mixture is perfect for 3/ Take a golf ball-sized
finely chopped tsp minced garlic coriander, for garnishing piece of dough and roll out
wraps. Try CarbClever
Cauliflower Wraps as thinly as possible with
(gluten-free), from a floured rolling pin, again
Woolworths. on a lightly floured surface.
For these flatbreads I like
to make them loosely
rectangular in shape.
4/ Bake on a lightly
greased baking tray for
8 to 10minutes, or until
golden. Alternatively,
cook in a hot griddle
pan until golden and
cooked through.
5/ For the dukkah, lightly
toast all of the ingredients
in a dry pan over a gentle
heat. Be careful not to let
anything burn. When the
nuts and sesame seeds are
golden and fragrant,
remove the pan from the
heat and set aside to cool
completely. Store in an
airtight container.
6/ For the dressing, stir all
the ingredients together
and adjust to taste.
7/ For the topping, fry the
chicken and spices in the
olive oil until golden and
fragrant. Spread some of
the yoghurt dressing onto
the cooked flatbreads,
then top with the chicken,
a generous sprinkling of
your dukkah spice mix,
crumbled feta, red onion
slices, baby tomatoes,
avocado and fresh herbs.
Serve immediately.
SERVES 2 TO 4 | Preparation time
15 minutes | Cooking time 15 minutes

AUBERGINE STACKS WITH SALSA VERDE
AUBERGINES TOMATO SAUCE SPEEDY SALSA VERDE
1/ Preheat oven to 200C.
Olive oil tbsp olive oil Handful fresh basil 2/ Add a drizzle of olive oil
About cup finely grated 1 clove garlic, crushed 1 small clove garlic and a generous sprinkling
Parmesan cheese 4 ripe tomatoes, roughly 1 to 2 tsp sunflower of Parmesan to the top of
2 medium-sized chopped (set over a sieve seeds each aubergine slice and
aubergines, sliced for 5 to 10 minutes) 1 tsp lemon zest
lengthways 1cm thick 1 tbsp roughly chopped lay them side by side on
1 to 2 tbsp lemon juice
About cup crumbled fresh basil, stalks too a nonstick baking tray.
feta cheese 1 to 2 tbsp olive oil
1 to 2 sprigs fresh origanum Bake for 25minutes or
Baby basil leaves, (optional) Pinch of salt
Healthy natural sweetener,
until golden and the edges
for garnishing 1 level tsp dried
to taste are starting to crisp.
chilli flakes
Pinch each of salt, freshly
Remove and set aside.
ground black pepper and 3/ While the aubergines
preferred healthy natural
sweetener bake, prepare the tomato
sauce by placing a small
heavy-based saucepan
on the stove over medium
heat. Add the olive oil
and, when its hot, cook
the garlic for a minute
until fragrant. Add the
remaining ingredients, stir,
bring to a gentle bubble
and leave to simmer with
the lid off for 20 minutes,
or until the colour has
deepened and the mixture
has thickened.
4/ Prepare the salsa verde
by finely chopping the
basil, garlic and sunflower
seeds on a wooden
chopping board. Once
chopped, add to a small
bowl along with the lemon
zest. Drizzle in the lemon
juice and olive oil, season
with salt and a dash of
your preferred natural
sweetener and adjust
to taste.
5/ To serve, layer into large
bowls or onto plates as
follows: aubergine slice,
tomato sauce, crumbled
feta; repeat until you have
used all of the ingredients.
Drizzle 1 to 2tsp of salsa
verde over each serving,
add a few fresh baby basil
leaves to garnish and
serve immediately.
Place a damp SERVES 2 | Preparation time
15 minutes | Cooking time 30 minutes
cloth under your
chopping board
so that it is secure
and doesnt
move around.

It took me ages to
create a gluten-free
pastry that wasnt so
crumbly it just fell apart. Its
now my foolproof go-to. Its
also really versatile you can
use it with your favourite
quiche filling or add a dash of
coconut sugar and you
have a sweet pastry
to fill.

RED ONION, using the back of a spoon to
smooth out the dough. Prick FIG JAM, CAULIFLOWER
FETA AND the base with a fork and
blind bake for 15minutes, or ROSEMARY COUSCOUS
BEETROOT until lightly golden. Remove
from oven and allow to cool. AND BRIE WITH
TART 3/ For the filling, heat PIZZAS TROUT AND
GLUTEN-FREE
the oil and butter in a large
heavy-based saucepan over HORSERADISH
DRESSING
TART PASTRY 1 tbsp butter
medium heat. When the 1 tbsp olive oil
150g almond flour butter starts to foam, add
75g coconut flour 1 medium-sized red
the onions, rosemary, onion, chopped
150g cold butter
or coconut oil vinegar and honey and 2 tbsp rice malt syrup (or 1 small to medium-sized
cook gently for 15minutes, honey or coconut sugar) head cauliflower
1 egg
or until sticky and starting to 1 sprig fresh rosemary, 250g smoked trout fillet
1 to 2 tbsp cold water, picked (or tsp dried)
to bind, if needed caramelise. Remove, check Small handful frozen
6 fresh figs, halved peas, thawed
Pinch of salt seasoning and allow to cool. 200g mozzarella 1 ripe avocado,
4/ Meanwhile, cook the cheese, grated roughly sliced
FILLING 4 wholewheat tortillas A few fresh mint leaves,
tbsp olive oil beetroot in boiling water
200g Brie cheese, for garnishing
tbsp butter until tender, also about thinly sliced Salt and freshly ground
2 medium-sized red 15minutes. Remove, allow Fresh rocket, black pepper
onions, chopped to cool, peel and cut into for garnishing
1 tsp chopped fresh 1cm cubes (alternatively, HORSERADISH
rosemary use store-bought beetroot, DRESSING
1 tbsp balsamic vinegar
but not the kind stored 1/ Add the butter and cup olive oil
tbsp honey (or coconut
in vinegar). olive oil to a medium-sized 2 tbsp lemon juice
sugar or rice malt syrup) saucepan over medium 1 to 2 tsp creamed
Salt and freshly ground black 5/ Once the tart shell has heat. When the butter horseradish
pepper, to taste cooled slightly, add the Pinch of salt
3 medium-sized starts to foam, add the
onions, beetroot and feta. A little healthy
beetroots onion and cook for natural sweetener
100g feta cheese, Mix together the eggs and 10minutes, or until
crumbled (or Gorgonzola milk, season and pour over softened and starting to
or goats cheese) the tartfilling. caramelise. Add the rice 1/ Roughly chop the
3 eggs, lightly beaten
6/ Return the filled tart to malt syrup, rosemary cauliflower and add to
cup milk
the oven and bake for 20 and four of the figs and a food processor. Blitz
to 25minutes, or until the simmer gently for a further for 1 to 2minutes, or
1/ Preheat oven to 180C. egg mixture is fluffy and 10minutes, or until golden until the cauliflower has
2/ For the pastry, blitz the golden. Remove and and sticky. a grain-like consistency,
ingredients together in serve immediately with similar to couscous.
2/ Preheat oven to 200C
a food processor until it a light green salad. and prepare your pizza 2/ Prepare the dressing
forms a dough, then press SERVES 4 | Makes 1 x 20cm tart | bases. Divide the grated by mixing all the
into a greased 20cm tart tin Preparation time 15 minutes |
mozzarella between the ingredients together.
Cooking time 45 minutes
tortillas, spoon over some Check for seasoning.
of the fig and onion jam 3/ Add the cauliflower
and then top with slivers of to a large saucepan of
Brie and the two remaining lightly salted boiling
figs, thinly sliced. water and cook for 2
3/ Place the tortillas to 3minutes. Drain well
onto nonstick baking and divide between two
trays and bake for 8 to serving bowls.
10minutes, or until the Brie 4/ Top the couscous
is golden and bubbling. with flaked smoked trout,
Remove from the oven, sprinkle over the peas and
top with fresh rocket add the avocado slices and
and serve immediately. mint leaves. Season to
SERVES 4 | Preparation time 35 taste with salt and pepper
minutes | Cooking time 10 minutes
and dress generously with
the horseradish dressing.
Eat as soon as possible.
SERVES 2 | Preparation time 15
minutes | Cooking time 2 to 3 minutes
Recipes adapted
from Wholesome
by Sarah Graham
(published
by Penguin
Random House)

SIXTY
CAREER
TRICKS
YOU ALWAYS
WANTED TO KNOW
BUT EXPERTS WERE TOO TIGHT-LIPPED AND POLITICALLY CORRECT
TO OFFER UP. LUCKY FOR YOU, WERE NOSY AND WE GOT EM TO DISH
ALL THE INSIDER INFO YOU NEED TO HANDLE THE HUSTLE
EVEN IF THE ONLY OFFICE YOU HAVE IS
A COFFEE SHOP
ILLUSTRATIONS BY BEN KIRCHNER
BY KATE SULLIVAN

YOURE HIRED! YOURE FIRED!
Gone are the days when companies and employees partnered for life. And with a tough economy and technological advances
meaning that work environments are changing more than ever, youll be needing this advice again and again
GETTING THE JOB QUITTING THE JOB LOSING THE JOB

Prepping for an interview is crucial, People overcomplicate their resignation. Being told to get the f*ck out sucks with
but kind of... Duh (research the company, They make it emotional, they lie to make a capital S and in tough economic times,
know who youll be meeting with, drum their boss feel better, they prattle on and with companies downsizing across industries,
up smart Qs, yadda yadda). Whats trickier on and on. Stop. It. Simply say you have its more common than ever. Give yourself 48
is getting into a positive headspace. If a great opportunity at another company hours to binge-watch old episodes of New Girl
youre using public transport, on your way and after much thought, youve decided to and vent to friends talking about the job loss
there chat to a friend, look at holiday take it, says Louise Kursmark, a job coach is cathartic and helps put it in perspective. The
pics or watch funny videos online (search and co-author of Modernize Your Resume: next morning, wake up at your usual time,
gym fails on YouTube), suggests Get Noticed... Get Hired. If your boss shower, then make a list of every contact in
recruitment specialist Jessica Glazer. counter-offers with a higher salary and your network whos in a position to hire you,
The idea: you want to walk into that youre still not interested in staying, say give you contract work or drop your name in
building feeling relaxed. Erase any self- youve already signed a contract with your the right places. Email each one separately,
doubt by channelling a situation where new employer (you shouldnt be resigning explain that you just separated from your old
you were in charge be it social (turning until you have). If she gets pissed and company and ask if they can keep you in mind
a guy down) or professional (calling a shouty, remain even keeled and protect for opportunities they hear about. Also, no
meeting to order). Researchers have your hard-earned rep by telling her youll better time for a little TLC: choose a positive
found that this power priming spikes do everything you can to make the habit exercising, cleaning out the garage
confidence and persuasiveness. transition seamless. to add structure and help ward off depression.
THE ART OF E-INTRODUCTION LET THE

Good on you for trying to hook two people up professionally and hey, BOSS KNOW
beaucoup karma. But bad on you for making these rookie mistakes. Career
coach Louise Kursmark helps polish a rough draft
YOURE ALIVE
Two proven strategies
NO: This subject line will get lost in an inbox. Make it detailed:
that dont involve
say something about who youre introducing, their expertise buying all of her
Subject: Hi! or job title or what project this relates to. nieces raffle tickets
NO: To avoid
exposing a friend YES: An introduction chartered accountant Jenna Pietersen
THE DIRECT WAY
or peer to Hey Chrissy! Suggest a standing meeting.
a too-casual NO: Uh, Christine doesnt have Want your boss to go all
dynamic to do squat. In fact, shes doing heart-eyed emoji on your
(awkward!), shoot
that person
You must meet my old trainee Jenna a solid by even reading
your email, so your first
pitch? Getting vertical and
a pre-email to
accountant, Jenna she will change sentence should briefly give
discussing an idea has been
make sure shes up your life. Ive copied her here... some context for how you
found to make people more
excited about said idea,
for being know each person and why according to research from
introduced, then Keep me posted! connecting would be Washington University in
keep the official beneficial for them both. the US.
intro a bit more NO: Women instinctively feel the BETTER: I wanted to connect
buttoned-up. need to offer this, but youve done you with Jenna (ccd here), my THE INDIRECT WAY
YES: Hi Christine your good deed now peace out. trainee accountant from two Get a hobby. Psychologists
If Christine doesnt reply, Jenna years ago. Shes hilarious and at San Francisco State
can follow up. hard-working and knows University found that people
YES: Ill let you two take it from here. exactly how to handle difficult who nurtured creative
Thanks, Christine! clients. Shes working for an passions in their free
audit firm, but shes looking for time ranked higher on
new opportunities in other performance evaluations
Send Save Now Discard areas. I told her your firm is than those who didnt. The
small, but its one of the most theory: these employees
dynamic teams Ive ever had more positive energy
worked with she could to bring to their work.
learn so much from you!

HOW TO SURVIVE AN OPEN OFFICE
Screw Silicon Valley. Since tech companies started popularising open days than folks who had their own space and a US study showed
layouts to increase creativity, more and more offices have started that the noise in these joints elevated employees fight-or-flight
switching to low or zero partitions. But data suggests the set-up hormones. Etiquette pro Jacqueline Whitmore, author of Poised
kinda blows. In Denmark, open-officers took 62 percent more sick for Success, shows you how to achieve sanity amid the chaos.
NOISE INTERRUPTER
MAKER If its a peer who
You cant police chewing, youre not super tight with,
but electronics? Fair game. defer the convo and tell them
Get a quorum with your when you can chat: I really want
neighbours and send a group to focus and give you my full input
email saying, Our area is getting can we meet at 11? But when
distractingly loud. Can we all its someone who outranks
agree to use low volume you, sorry their urgency
and headphones? trumps yours.
NOSY
PARKER
Screen-blurring
attachments, such as 3Ms
Privacy Filter, clip onto your
screen, allowing only the user
directly in front to view it. Or
just angle your screen
away from the worst
offender.
MESSY
DESK MATE
When your neighbours
crap starts spreading, address POTTY
STINKY
him out of earshot of others: MOUTH
LUNCH
I know we dont have much space, Approach privately and
Ask the office manager
but that pile is creeping onto my say the expletives are so loud
to send a mass email about
desk. Maybe we can ask for people on your phone line have
pungent food staying in the
another filing cabinet? complained. (Again, diverts
kitchen. It conveys the idea
(And make sure youre blame.) If you ever feel
sans direct blame even if
tidy too.) uncomfortable or threatened,
you all know its Michelles
alert HR or another
boiled-egg sarmies.
authority.

YOU SCHMOOZING THESE PEEPS?
You should be. Reciprocity with your workmates even those you might not think to butter up always trumps rivalry because
its constructive <cough> common sense <cough>. Plus, it was totally part of a study published in the Harvard Business Review
THE RECEPTIONIST THE BOSS PA THE IT CROWD THE INTERN

SPECIAL SKILLS: Knows everyones SPECIAL SKILLS: Keeper of the SPECIAL SKILLS: Ensuring your SPECIAL SKILLS: Moving around
comings and goings; can cover your schedule, knower of the mood. devices run smoothly; working unseen; can hear insider info and
ass when youre running late. YOUR BEST MOVE: Got a call or miracles when files go AWOL. unknowingly leak it to you (theyre
YOUR BEST MOVE: Offer to grab request thats urgent? Tell her YOUR BEST MOVE: Be nice, even not as guarded as your peers).
her a coffee if youre going out what its about instead of acting when youre panicking. If my YOUR BEST MOVE: Throw a
for one. Learn about her family like shes a clueless pleb and youre phone rings and its someone Im meet-and-greet so your co-workers
because she probably knows about the damn CIA. Dont overreact if friendly with, Im more likely to and interns can connect and give
yours (and if your dog is sick, she she blocks your access she might stop what Im doing and help the young uns real work, not just
might tell the boss you took an be doing you a favour, like when them, says IT consultant Dan BS even if it means more effort for
outside meeting when youre really your boss hasnt had lunch yet. Taplitz. Chat a bit when you have you. While working on a newspaper,
taking him to the vet). And gossip Praise her to the Big High Mucky a low-key question even a quick health and wellness editor Emily
wisely. Dont be a tattletale, but do Muck if shes really organised or Hows your day going? matters. Laurence mentored her interns and
talk yourself up from time to time friendly, say so because itll get If youve accidentally had a freak one returned the favour by helping
maybe shell let someone else back to her (everything does). out, give them a call to apologise her develop her personal brand on
know about your success when And if shes having a hectic day, and thank them for all of their help. social media. That wasnt taught
they stop by her desk for a skinder. a smile and a wave can mean a lot. when I was at varsity, she says.
CONVO STARTERS
Chattier people get ahead at the office, says Debra Fine, author of The Fine Art of Small Talk.
They seem more connected and confident and they also never (ever) talk about the weather.
START STRONG Whats the best thing youve read lately?
Go for substance over style youll establish (Podcasts and movies are also great fodder.)
a more genuine connection. Whats a good place around here to
Weve never really had a chance to chat. get brunch?
Where are you from?
What have you been working on lately? EXIT POLITELY
That was a really clever idea you raised Whichever excuse you use, follow through. If you
in the budget meeting yesterday. get caught yapping with someone else, the first
Howd you even come up with that? person will know you were just ditching her.
Yoh definitely havent had enough
KEEP IT GOING ONE coffee today. Im going to go
Open-ended questions help PLACE YOU grab some.
DONT HAVE TO MAKE
prevent the conversation from SMALL TALK? THE I have a proposal due at
stalling especially useful if BATHROOM. 5pm, so Id better get back
youre waiting for a meeting A nod and a smile, maybe to my desk. See you later!
to begin or staring down the a Howzit? at the sinks. Never in I have to grab Thembi
barrel of a long Uber ride. the stalls. Even if your colleague before she leaves, thanks
Im trying to plan a trip, but answers you mid-tinkle, shes for the chat!
cant decide on a place. Whats probably cursing you silently
your favourite holiday spot? in her head.

BODY POLITICS WHEN WORK
How not to make a scene when
nature calls Or you get a boob job WIVES CHEAT
So you didnt write vows or
FARTING: If you hear someone pledge an oath of fidelity
rip one in a meeting, dont fine. Doesnt mean these
pop your head up like marriages arent real. If
a meerkat. If youre the tooter,
again, acknowledge nothing. one partner drifts
Cracking a joke or apologising
AND ITS YOU
is so much more awkward than
Work marriages are built on trust
simply ignoring the event.
and respect just like actual ones
so an open dialogue is key, says
OFFICE POO: You have two
Dr Chad McBride, a specialist in
options: courtesy-flush the
communication studies. The
instant your poo plops to
difference? With office spouses,
minimise stank or spritz an
an open relationship isnt as likely
essential oil product like Poo-
to be a deal-breaker. Broach the
Pourri (from R130, Poo-Pourri.
subject with your work wife by
co.za) into the toilet (pre-#2)
saying, I was chatting to Tania
to create an odour-blocking
the other day and shes actually
film on the waters surface.
really cool. How about we all get
Should you choose the latter,
lunch on Tuesday? Dont force
do not let anyone see you with
a bond; if its not there, try to split
this in hand or youll forever be office, put a sign on your door: done patient privacy laws
your time evenly and check in if
known as the woman whose Do not disturb under any protect you, says cosmetic
you sense tension.
dumps are so gross she went circumstances. No office? surgeon Jennifer Walden. If
out and bought a special dump Book a boardroom. Let your its a septorhinoplasty nose
AND ITS YOUR WORK SPOUSE
perfume. If your poo made PA or office bestie know what job she tells patients to go
Again, transparency is crucial.
a huge splash, wait until a busy youre up to and ask her to with the deviated septum line
The next time you grab a skinny
bathroom clears before exiting keep colleagues away. And or return to work post-splint
latte with her, say: I know we
your stall. Same rule applies resist the urge just to get in and and wear more concealer than
havent been hanging out as
if you suspect a colleague has get out instead, try listening usual. You will have swelling
much lately and I just want to
recognised your shoes. to soothing lullabies while and discoloration under your
make sure were good. Maybe
looking at pictures of your eyes blame that on staying
you upset her or maybe shes
PUMPING: Moms at Jessica kiddo. Both have been shown up too late, she says. Most
just on a massive project.
Albas The Honest Company to increase milk production. breast surgery patients can go
Addressing the situation
can handle their business in back to work after five to seven
proactively helps you fix
a suite full of girlie furniture. POST-COSMETIC SURGERY: days; wearing a sports bra and
a problem or, in the rare
You might not have that You dont have to tell your a baggy top should be a good
worst-case scenario, decide
luxury. If you have your own employer what youve had enough disguise.
when its time to walk away.
THINGS GETTING BATTY? KEEP YOUR CHILL

Exploding at Janice in accounting no matter how severe her offence will just make things worse
MILD MEDIUM MAJOR MEGA

SOMEONE ATE YOUR LUNCH. PEOPLE EMAIL YOU AFTER A COLLEAGUE TAKES CREDIT A COLLEAGUE BLAMES YOU
Sorry, but your MIA stir-fry is HOURS. Try not to assume that FOR YOUR WORK. If someone FOR A BIG MISTAKE. You might
not grounds for an all-staff the sender expects an immediate is plagiarising your report and say, Its come to my attention
email. Instead, put a stern, response some people just like passing it off as theirs, you need that you told our manager XYZ.
direct (and anonymous!) sign to send an idea out before they to address this with your boss, Can you help me understand?
in the kitchen: Please dont eat forget it. If you dont plan to says Glazer. Start documenting says Jenny Blake, author of Pivot.
whats not yours with eyes on answer emails after 6pm, let the work that youre doing (email Shell probably apologise and fess
it. Sounds cheesy and passive- people know with a daily out- it to yourself or another project up, but if shes a serial underminer,
aggressive, but a Newcastle of-office that includes when member for a time stamp) and tell your boss, Look, I know
University study found that youll be back at it, says Glazer. make sure you are sharing info Kelly told you this, but thats not
a poster with eyes on it made Ask people to mark subjects only with the people who need accurate. Explain what really
subjects behave better. urgent if they need you ASAP. to know. went down.

Hooked O

On
On
Y
Yet, the view that food can be
addictive is a controversial topic
and the scientific jury is still out
on whether or not people can
really be hooked.
There are different definitions
regarding food addiction. Some
Not
Today,
Tasty
Devils
These may
be the most
addictive
foods
according
to science
1
define it specifically as the inability CHOCOLATE
to stop eating compulsively,
2
however, many people are starting
to understand and treat all eating
disorders as food addiction due to the
obsessive and compulsive nature,
ICE CREAM
explains clinical director Kathryn
3
de Gouveia from Imani Addiction
Services: Eating Disorder Treatment
Centre in Cape Town. A piece of
So when life gets tough, do you cake... Or
FRIES a whole one!
find yourself, biscuit box in hand,
scoffing down sugary painkillers and
wanting more? Are you a food addict
or just having a bad food day? 4
IS IT REAL? PIZZA
Food addiction is when a particular
food hijacks our normal brain-
chemistry response and literally
takes over and compels us toward
5 FROM THE
FIRST BITE
over-consumption of that food, BISCUITS
Addicts rely on the good feelings its ability to tell an individual to
resulting in health problems, says that they get from consuming their stop eating. Saturated fats in foods,
6
Frank de Gouveia, head counsellor stimulant. Similar to substance like bacon and cheese, impair your
and addiction counsellor from Imani abuse, food can trigger the brain brains normal ability to regulate
Addiction Services: Eating Disorder with feel-good chemicals and appetite and cravings, so you dont
Treatment Centre. While its easy to can be used as a comfort when realise youre full until youre
CHIPS
confuse food addiction with binge- feeling down, stressed or angry. completely stuffed, says Dr Kelly
eating disorder, the latter occurs Food can bring a sense of comfort McGonigal, author of The Willpower
when people treat their emotional
and psychological state with food
addicts are chemically hooked
7 and reward, says Tracey Nichas,
counselling psychologist and eating
disorder programme manager from
Instinct. Whats more, that effect on
your appetite can last for up to three
days, the length of time it takes to
on certain foods. CAKE Akeso Crescent Clinic in Joburg. flush those fats from your system.
8
A study published in the US Even though food addiction is So one unhealthy indulgence can
found that when rats with access usually understood as an emotional end up triggering a major relapse.
to sugar and chocolate-flavoured issue, it is in fact fundamentally According to Peeke, food addiction GET T Y/GALLOIMAGES.COM; FREEPIX (STILLS); RODALE IMAGES (STILLS)
food had those treats withheld, a chemical problem. Food addicts eat develops like this: the brain thinks
their brains pumped out five times BUTTERED a milk tart and finish it not because it has too much dopamine, so to
the normal levels of corticotropin- POPCORN of hunger, but rather because it compensate, it battens down the
releasing factor (CRF) the same makes them feel good and thats what hatches, decreasing the total number
stress hormone unleashed in people
trying to kick a drug habit, says Dr
Pam Peeke, author of The Hunger
9 they really want. But is it what they
really want? Or have their taste buds
and brain chemistry been hijacked.
of dopamine receptors to lessen the
amount of dopamine your brain
absorbs. And that explains a lot. If
Fix. However, the study authors CHEESEBURGERS overeaters or drug addicts are short
warned against drawing parallels on receptors, they might not respond
FIGHTING
10
between drug and food addictions. as readily to other pleasures that
Their work, however, did declare TEMPTATION could make them feel good. So, like
the similarities and it highlighted When we eat the right combination a fat, sweet, salty vicious circle,
the possibility that eating lots of MUFFINS
of salty, sweet and fatty ingredients, theyre obsessed and addicted to
unhealthy foods could increase the brains reward system is what they know will give them that
your chances of becoming addicted. supercharged, which can overpower major hit of dopamine release.
Source:
Plos One journal.
116 W O M E N S H E A LT H / April 2017

Each days plan
NO CRAVING
adds up to around
6 200kJ, which
HUNGRY FOR will keep
A CHANGE?
Food addiction can affect a persons
mental health. Overeaters can have
MEAL PLAN cravings at bay.
strained relationships with loved

ones and struggle with weight gain. BREAKFAST LUNCH DINNER
And the assumed solution for this? DAY 1 OATS WITH PECANS TURKEY PITA HEALTHY CHICKEN
AND BERRIES 115g turkey PARMIGIANA WITH PENNE
Just stop eating the crap or use 1 packet Jungle Oat-So-Easy 1 tsp Dijon mustard 115g grilled chicken, diced
a little will power. Unfortunately, Original* made with 1 cup skim cup spinach, chopped cup tomato pasta sauce
milk and mixed with... 4 small tomato slices 1 cup cooked spinach*
the answer is not so straightforward, 2 tbsp pecans, chopped 1/8 cup sprouts (sauted in 1 tsp olive oil)
but there is hope. cup raspberries 1 small wholewheat pita cup wholewheat penne
cup blueberries SIDE SALAD 1 tbsp grated Parmesan
The more you are aware of how *The soluble fibre in oats will keep 1 cup romaine lettuce, chopped *Spinach contains alpha-lipoic
food plays both to your emotional you full well past the time you cup cucumber, chopped acid, which plays a role in
usually start thinking about lunch. cup red pepper, chopped energy production and may
and chemically induced cravings, 1 tsp olive oil help regulate blood-sugar levels.
the better chance of healing. Its Snack 1 medium banana;
2 tsp peanut butter*. Snack A skim latte (170ml skim milk
difficult, but not impossible. The *Natural nut butters provide and 170ml coffee) with cinnamon;
first step? Detox plan. You dont filling protein and healthy fats. 15g dark chocolate (70 percent).
often hear someone say theyre
addicted to cabbage or broccoli, DAY2 RYE TOAST WITH PEANUT OPEN-FACED CHICKEN AVO PRAWN AND BROCCOLI
right? Neurologically, certain foods BUTTER AND FRUIT 1 slice wholewheat bread PASTA SALAD
1 slice rye 85g grilled chicken breast 115g cooked prawns
do trigger the dopaminergic reward 2 tbsp natural peanut butter avocado, slivered cup cooked wholewheat pasta
pathways in the brain more than 1 medium banana, sliced SIDE SALAD cup steamed broccoli
4 strawberries, sliced 1 cup mix of romaine, chopped 4 sun-dried tomatoes, halved
others, says Frank de Gouveia. So tomatoes and shredded carrots 1 tsp capers
its easier to get hooked on highly Snack 1 small apple, sliced; 1 tsp balsamic vinegar 1 tbsp fresh lemon juice
cup fat-free plain yoghurt; 1 tbsp olive oil 2 tsp olive oil
processed junk foods. Begin by reining tsp cinnamon 2 tbsp red-wine vinegar
in your hyperpalatables. You need to Snack cup cucumber, sliced; tsp onion powder
1 cups carrots, sliced; cup tsp origanum
eat healthier foods that will temper salsa, for dipping; 1 large egg,
temptation from the drug-like foods hard-boiled DESSERT 15 raspberries
and beverages youve been hooked on.
The next step is to watch your DAY3 EGG-WHITE FRITTATA QUINOA SALAD BAKED TOFU
indulgence intake; you dont have to WITH FETA, SPINACH cup cooked quinoa 115g firm tofu
cut out all indulgences though we AND MUSHROOMS 3 cups mixed greens 5 medium asparagus spears
2 egg whites, plus 1 whole egg 5 sun-dried tomatoes 115g cooked edamame
know that a bowl of strawberries cant cup fresh spinach, chopped cup cucumber, chopped tsp garlic flakes
compete with a slice of rich chocolate cup button mushrooms, cup yellow pepper, chopped tsp paprika
chopped Toss with 3 tbsp balsamic vinegar 1 cups cubed butternut,
cake. Yes, the occasional treat can lead 30g feta cheese and 1 tbsp Maille Dijon mustard. roasted and mashed
1 tsp fresh coriander Season tofu, asparagus and
to a dopamine blast, but then your 1 slice wholewheat bread Snack 4 Provita crackers; 5 tbsp edamame with garlic and paprika.
brain can settle back down to normal 60ml 100-percent pomegranate Woolworths Plain Guacamole; Bake at 180C for about 20
juice mixed with 170ml water cup apple, sliced minutes. Serve with a side
levels. Its important to remember that of butternut.
our brains are rigged to forage. We Snack
1 tbsp almond butter; 4 celery sticks DESSERT 22 raspberries
need to think of food in terms of what
it was intended for... To nurture our
DAY4 BARLEY WITH WALNUTS SALMON, AVOCADO AND CHICKEN KEBABS
bodies. We must care enough about AND HONEY TOMATO SALAD 115g lean, boneless chicken-
ourselves and our bodies to use food cup barley, cooked 115g salmon breast, cubed
cup fat-free milk 2 tbsp fat-free plain yoghurt medium red pepper, cut into
in a nurturing way, says Linde Viviers, 10 walnut halves 1 tsp fresh dill 2.5cm squares
clinical psychologist at Akeso Crescent tbsp honey 1 tsp Dijon mustard onion, cut into 2.5cm squares
1 cup mixed greens 2 portobellini mushrooms, cut
Clinic. So we need to go back and eat Snack Make a smoothie by avocado, diced into 2.5cm squares
like our predecessors, getting natural blending: 1 small peach, pitted and cup tomato, diced 1 tbsp olive oil
peeled; cup fat-free yoghurt and 1 tbsp lemon juice Lightly brush chicken, pepper,
carbs from berries and fats from
WORDS: GOTLHOK WANG ANGOMA-MZINI; MEAL PL AN: KERI GL ASSMAN
1 tbsp sunflower seeds clove garlic, minced onion and mushrooms with olive
avocados and fish. We are built to oil; add salt and pepper to taste.
Snack 1 carrot; cucumber; 5 tbsp Grill or cook in the oven at 160C
crave healthy proteins, fats and carbs. Mediterranean Delicacies Reduced for eight to 10 minutes, rotating
These clean, natural foods have Fat Humus; 2 Finn Crisp Crackers every two to three minutes.
sustained us since the dawn of time.
For any chance of success, our DAY5 CEREAL OPEN-FACED TUNA SALMON WITH VEGGIES
relationship with food must be cup Kelloggs All-Bran Original SANDWICH 120g grilled salmon (seasoned
cup blueberries 85g canned, chunky tuna mixed with dried origanum)
adjusted. Move focus away from 2 tbsp slivered almonds with 1 tsp Dijon mustard, 1 tbsp 1 cup grilled vegetables (baby
food and rather build an awareness 1 tbsp ground flaxseeds plain fat-free yoghurt and tsp dill marrow, aubergine and bell
1 cup fat-free milk 1 slice multigrain bread peppers) drizzled with 1 tsp
of emotions that are projected onto SIDE SALAD olive oil
the meal. This makes the end goal Snack 1 small apple, sliced; 1 cup romaine lettuce, chopped cup brown rice with
cup fat-free plain yoghurt; cup carrot, sliced 1 tbsp pumpkin seeds
of recovery not only seem more tsp cinnamon cup cherry tomatoes
achievable, but makes the process cup artichoke hearts DESSERT
(in water), quartered cup strawberries
of breaking the cycle of food serving 1 tsp olive oil
a function in the persons life 1 small Granny Smith apple, sliced
and served on the side
possible, says Kathryn de Gouveia.

WHEN LEGENDARY
BRANDS COLLABORATE
WITH CELEBS AND
DESIGNERS, FASHION-
FORWARD ACTIVEWEAR
PIECES EMERGE,
REINFORCING OUR
LOVE FOR THE LOOKS
THAT EPITOMISE OUR
SPORTING LIFESTYLES
BY ANJA JOUBERT //
PHOTOGRAPHS BY ANNA DABROWSKA
URBAN
FIT SQUAD
Monochromatic
always looks
striking.
Unexpected
fabrics and
panelling
introduce
real interest
through
contrasts.
FROM LEFT: GWEN
Oversized hoodie,
R1 199, adidas
LINDSEY Jumpsuit,
R1 399, Puma; mesh/
neoprene bomber
(around waist), R1 500,
New Balance
ANNA Parachute-fabric
dress, R629, and trench
coat, R2 999, both
Studio at H&M

INDUSTRIAL
REVOLUTION
As bold
as Beyonc,
brights and
oversized
silhouettes
will make
a statement
this autumn/
winter. We love
the boxy shapes
and banging
orange hue
from Ivy
Parks second
collection.
LINDSEY Sheer
T-shirt dress, R1 499,
adidas; Vazee Agility
trainers, R1 900,
New Balance; 42mm
Apple Series 2
watch R7 199, iStore
GWEN Oversized
mesh-panel tee,
R779, Ivy Park at
Topshop; joggers,
R1 799, CK; Hayasu
dance sneakers,
R1 599, Reebok
OPPOSITE PAGE
LINDSEY T-shirt, R699,

adidas originals;
bomber jacket,
R949, Nike; tights,
R599, H&M; Aleki X
hiking shoes, R1 799,
adidas StellaSport
GET GRAPHIC
If you havent
already watched
the Nike
Presents Da
Da Ding video,
google it now
for some serious
female #Fitspo
(the vibe is
as powerful
as the new
collection
and theyll
both give you
goosebumps).
LINDSEY Active
pullover, R1 099, adidas
GWEN Graphic tee,

R429, Nike; pullover
top (around waist),
R699, adidas; joggers,
R1 099, Under Armour
FEELING
STELLA(R)
The latest Stella
McCartney for
adidas (aka
StellaSport)
range features
indulgently
oversized
shapes and
neoprene panels
and sleeves.
Think enough
cover for the
changing
season, with
breathability.
ANNA Oversized active
top, R2 899, adidas
StellaSport; joggers,
R1 199, Under Armour
BLUE MOON
RISING
We know
blue has had
a resurgence
and a variety of
graphic cloud-
inspired hues
pop through
the latest PUMA
x CAREAUX
collection,
featuring
Netherlands-
born graphic
designer,
Caroll Lynn.
ANNA Sports bra,
R649, Nike; bomber,
R1 249, Topshop;
joggers, R550,
Asics; Hayasu
dance sneakers
R1 599, Reebok
LINDSEY Sports bra,

R899, Reebok; bomber,
R799, H&M; pants,
R1 800, W35T at AKJP;
Vazee Agility sneakers,
R1 900, New Balance
GWEN T-shirt, R849,

CK; bomber, R1 999,
Puma; shorts,
R1 199, Puma; Irana
2 trainers, R1 799,
adidas StellaSport

SQUARE UP
Forget the vest
the cooler
months are all
about the boxy
tee and mesh
joggers are
next-level cool.
GWEN Cropped tee,
R399, Topshop; sports
jacket, R200, MRP;
cropped joggers, R799,
adidas StellaSport;
EQT Racing 91/16
sneakers, R2 299,
adidas originals
SPECIAL THANKS TO CHARLO & BEN; WORDS: AMY HOPKINS; MODELS: GWEN/ T WENT Y MANAGEMENT; ANNA /BOSS MODELS; LINDSE Y/MA X
MODELS; HAIR AND MAKE-UP: ALICE/INFIDELS; FASHION ASSISTANT: TERESA AGNELLO

#FNO
POWERED BY
Wha t W en t
Down asttle...
The Ca ou r C ap e T
We invited owners at the beach gainst
uad
own #FitSq r a
fo
p sun d ses h a
to swa -en ergy sweat g
maratho n hig h
T ab le Mountain eein
. S
p of aslay
the backdro jump, lunge and nam al
e n ic
1 200 wom nothing short of mag
as
together w
1/
Turn your home
2/
Love your body
3/
Train like
into a gym the way it is now a freakin rockstar
No gym membership? No You know how you kill yourself Whats a festival without
problem! Next Fitness Star with burpees in the hope of a headline act, right? Pound is
finalist Aneeka Buys showed squeezing into a goal dress? a new workout straight out of
us how you can do a full-body Dont do that. Next Fitness Star LA that has you rocking out to
workout using just a bath top ten finalist Takkies reminded epic rock tunes with weighted
towel and a water bottle! us all to love our bodies the way drumsticks. Whats not to love?
Get Aneekas full fat-blasting they are now, be sexy and have You saw it first at FNO; now
DIY Workout routine at fun with fitness. Repeat after get your fix at selected Virgin
WomensHealthSA.co.za. Takkies, Im so seeexyyyy. Active clubs around SA.
1. Core DIY workout
(butts beware)!
2. NFS finalist Takkies
teaches us to pop
that booty. 3. Mens
Health cover guy
Johry Batt warms the
crowd up with some
freaky dance moves.
4. The amazing 1
crowd. 5. Awesome
goodie bags. 6. Next
Fitness Star Mapule
Ndhlovu demos next-
level skipping skills.
7. NFS finalist Aneeka
taking everyone
through her DIY
workout. 8. Editor
Danielle Weakley
in a limited edition
Fit Squad tank.
9. NFS finalist Sanchia
du Preez hydrating
with Vita Coco.
10. S.W.E.A.T. 1000
took the crowd
through their paces. 3
2
8 10
7
11. Look, Mom, were

on stage! Team WH
sneaking an early
stage selfie before
sweat made our
make-up run.
12. S.W.E.A.T. 1000
fitness DJ JungleGum
gets the crowd
(squat) jumping
to high-energy,
DONOVON THORNE
feel-good beats.
11 12
Thanks to
our sponsors
Scenes from the
crowd... Who said
#FNO getting fit couldnt be
fun? Seven workouts
later, our incredible fans
from Langa still had
energy to dance! And
with moves like those,
we had to get them
up on stage....
Did You Miss

Give yourse
lf
It?
checking o a major case of #FNO
ut M
at Womens our album of pics and O by
HealthSA.c videos
to be the firs o.z
t to hear wh a and like us on FB
ere well be
next!
Got #FNOM
O?
Good news
,J
magic back ozi... Were bringing
to th
its going to Montecasino in Aug e FNO
be bigger a us
nd better th t and
an ever!
Slow down for what?

After a sexy dance
class with Takkies,
our #fitfam just kept
going, not missing
a beat with their lumo
Ripstix and proving,
yet again, that WH
women are legends.
TAG Heuer Boutiques; Sandton City & V&A Waterfront. Also at selected fine jewellers nationwide. For further information please call 011.669.0500. www.picotandmoss.co.za
LINK LADY
#linkyourlives
Bella Hadid, the new generations favourite, has everything going for her.
Shes beautiful, vivacious, luminous and free-spirited.
She glides through pressure so #DontCrackUnderPressure is the perfect
motto for her.

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Next Fitness Star? Enter Now!

With These Moves WAKE UP

ON A BUDGET 9 772075 406001

STYLE & BEAUTY

50 While You Were Sleeping

62 I Support Women In Sport 75 Menu Decoder

RUN LIKE YOU

6 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

Danielle Weakley 011 217 3197/083 395 3442 (kathryn.molyneaux@media24.com)

ART COPY CIRCULATION SALES AND SOLUTIONS

FOR ANY QUERIES, PLEASE PHONE 021 406 2121;

Reproduction Media24; Printing Paarl Media Cape;

Womens Health does not endorse the use of chemical or relatedslimming

WOMENS HEALTH IS AREGISTERED TRADEMARKOFRODALE INC.

8 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

JOIN THE YOUTH

NIVEA.co.za Available at selected retailers.

FIND YOUR FIT FRIEND

What the team did this month at WomensHealthSA.co.za

BE LIKE OUR NEXT FITNESS GO EGG-FREE! COPY ED

10 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

Life is beautiful. Live it your way.

12 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

When it comes to your vision, you shouldnt compromise

SHOP THE WINTER COLLECTION

16 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

GU Y NEXT DOOR Email us! > Got a question? Email us at AskWH@WomensHealthSA.co.za

I HAD A and the intention to

Ive been promoted

and Im earning more

money than my man. Your guy clearly

He said hes happy

for me, but hes

become edgy and wants to shut it in

18 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

At Womens Health we dont just

#WHONTHEGO @StrongNotSkinny_Blog on Insta

20 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

ENERGY WELL-BEING DEFENCE MENTAL VITALITY

Amino acids Antioxidants B-Complex vitamins Other vitamins & minerals

ARE YOU THE

EARN THE TITLE AND ALL THE incredible exposure

PERKS THAT COME WITH IT! most amazing fitness

nozzle to concentrate air flow, he advises. From

24 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

PITFALL Ugh, rain

Which strength-training strategy

yields the best results from one

ANSWER: D Random for the win! A study in the Journal of Strength

26 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

OFFICIAL SUPPLIER TO THE DHL STORMERS & DHL WP RUGBY

Theres no place like home For meals. People who eat

in their houses at least five nights per week have a lower

ANSWER: B 100g of tofu

per 100g). To up your iron

28 W O M E N S H E A LT H / April 2017 / WomensHealthSA.co.za

KILOGRAMS LOST, ON AVERAGE,

Sorbet or Chocolate Pretzels or Hot chips