Take to the Outdoors, The Sisters of Swing, Good Facts About Good FatsAND MUCH MORE!

DiscoverGAUTENG

OUTDOORS

TAKE TO THE

FAMILY DATE

MAKE A

ISSUE 3 2014

FREECOPY

Your Essential Guide to Living | Free Copy

Increases mental focus

Each tablet contains 150 mg L-Theanine

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

For more information,refer to enclosed

package insert

D23 Amino AcidsWestern Herbal Medicines

Calms the mindNon-drowsy

Reduces anxiousness

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Increases mental focus

Each tablet contains 150 mg L-Theanine

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

For more information,refer to enclosed

package insert

D23 Amino AcidsWestern Herbal Medicines

Calms the mindNon-drowsy

Reduces anxiousness

contents

“SPRING IS THE TIME TO BRING OUT THE BEST IN YOURSELF”

10

REGULAR DOSE4 Health Calendar 20146 Need to Know9 Out & About18 Health Trends40 Must Read48 We Care Pharmacy Network Listings

BALANCING ACT10 Spring into Action!13 Make a Family Date14 Gauteng's Best Spas

HEALTH HABITS20 SniffingOutAllergies22 Too sick to go to school?

GET PHYSICAL28 Take to the Outdoors31 The Sisters of Swing37 White Water Rafting38 Move of the Moment

NUTRITION42 Love Me Tender45 Good Facts about Good Fats

ISSUE 3 2014

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

MANAGING EDITOR Nicola Weir editor@freeradicalmedia.co.za

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

ADVERTISING SALES info@freeradicalmedia.co.za

CONTRIBUTORS Fanie Hendriksz, Anna Wood, Nicola Weir, Celynn Erasmus, Céline Mainguy, Tanya van Buuren, Tshegofatso Mathe, Prostate Cancer Foundation of South AfricaIMAGES © iStockphoto.com, 123RF

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

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(manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’.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

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

No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contained herein. Neither Yes, We Care magazine nor its publisher is responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in Yes, We Care.

Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.

2014Health Calendar

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4-11 ...................................................... Hospice Week6-12 ........................................ Burns Awareness Week8 ................................................. World Red Cross Day10 ....................................... World Move for Health Day12 ......................... World Chronic Fatigue and Immune

Dysfunction Syndrome12 .......................................... International Nurses Day17 .......................................... World Hypertension Day19 ...................... International Candlelight Memorial Day27 .......................... May-2 June Child Protection Week28 ....................................... International Day of Action

for Women’s Health31 ............................................ World No Tobacco Day

Anti-Tobacco Campaign MonthBurns Month

International Multiple Sclerosis Month

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

1 ............................. International Day for Older Persons 1 ................................. National Inherited Disorders Day9 ..........................Partnership against AIDS Anniversary9 .......... International Day for Natural Disaster Reduction 9-15 .........................................National Nutrition Week10 ...........................................World Mental Health Day9 ..........................................................World Sight Day12 .................................................... World Arthritis Day 12 .............................................. National Bandana Day 12 ......................World Hospice and Palliative Care Day 12-20 ................................World Bone and Joint Week 15 ......................National Foetal Alcohol Syndrome Day 15-19 ........................................National Obesity Week 16 ........................................................World Food Day 16 .......................................................World Spine Day 17 .................................................... World Trauma Day 17 ..........International Day for the Eradication of Poverty 20 ...................................National Down Syndrome Day 20 ........................................... World Osteoporosis Day 20-26 .... International Lead Poisoning Prevention Week 23 .................... National Iodine Deficiency Disorder Day 24 ........................................................ World Polio Day 28-3 ........................................ November Stroke Week 29 ......................................................World Stroke Day 30 .............................. Commemoration of African Food

and Nutrition Security Day

TB Awareness Month Health Awareness Month

Bone Marrow Stem Cell Donation and Leukaemia Awareness Month

(spans 15 August to 15 October) Breast Cancer Awareness Month

Eye Care Awareness Month (spans 23 September to 20 October)

Mental Health Awareness Month

March

April

May

June

July

August

November

December

September

October

1-5 .......................................Corporate Wellness Week11 ............................................... World Population Day18 ......................................... International Mandela Day28 .................................................. World Hepatitis Day

1-7 .................................. National Breastfeeding Week 1-7 .................................................CANSA Care Week 6-12 ..........................................Polio Awareness Week 4-10 ............................................Rheumatic Fever and

Rheumatic Heart Disease Week9 ................................................National Women’s Day12 ............................................. International Youth Day15 ..............................Commencement of Bone Marrow

Donation and Leukaemia Awareness Months 26-31 ....................... African Traditional Medicine Week 31 ................................African Traditional Medicine Day

2 ............................................... National Children’s Day 4-10 ......National Cardiopulmonary Resuscitation Week 4-8 ................................................SADC Malaria Week 8 ...................................................... SADC Malaria Day 9 ....................................................... World Quality Day 14 .................................................. World Diabetes Day 25 .......................International Day for the Elimination of

Violence against Women 25/11-10/12 .......... 16 Days of Activism on No Violence

Against Women & Children

1 ..........................................................World AIDS Day 3 .................. International Day of Persons with Disability 5 ........................................ International Volunteers Day 9 ............................................ World Patient Safety Day 10 ................................ International Human Rights Day

1-8 ..................................................... Pharmacy Week 2-6 .........................................Kidney Awareness Week 2-6 ............................................................. Back Week 9 ..................International Foetal Alcohol Syndrome Day 9 ..........................................................World Sight Day 10 .................... International Gynaecological Health Day 11 ...................... World Hospice and palliative Care Day 12 ...............................................World Oral Health Day 14 ...... National Attention Deficit Hyperactivity Disorder Day21 .............................................. World Alzheimer’s Day 23-29 ............................................. World Retina Week 23 ........Commencement of Eye Care Awareness Month 26 ............................... World Environmental Health Day 28 ..................................................... World Rabies Day 28 .....................................................World Retina Day 29 ....................................................... World Heart Day 29/09-31/10 ...........Human Papilloma Virus Vaccination

Campaign (2nd Round)

Mental Illness Awareness Month

Bone Marrow Stem and Leukaemia Awareness Month

(spans 15 August to 15 October)National Women's Month

Organ Donor Month

Quality Month Red Ribbon Month

Prevention of Injuries Month Skin Cancer Awareness Month (SunSmart)

Albinism Awareness Month Bone Marrow Stem Cell Donation and

Leukaemia Awareness Month (spans 15 August to 15 October)

Cervical Cancer Awareness Month Childhood Cancer Awareness Month

Eye Care Awareness Month (spans 22 September to 19 October)

Muscular Dystrophy Awareness Month National Heart Awareness Month

National Month of Deaf People National Oral Health Month

1 ......................................... International Children’s Day2 ............................. International Cancer Survivors’ Day3-9 ......................................World Heart Rhythm Week4 ...................... International Day of Innocent Children –

Victims of Aggression5 ...............................................World Environment Day14 ............................................ World Blood Donor Day15 ........................... World Elder Abuse Awareness Day16 .................................................................Youth Day16-24 .......................................National Epilepsy Week17-28 ..................................National Polio (2nd Round)

Immunisation Campaign21 ............................................... National Epilepsy Day

Men’s Health MonthNational Blood Donor Month

National Youth Month

7 .......................................................World Health Day 17 ............................................World Haemophilia Day 24-30 ........................Global/African Vaccination Week 5 ......................................................World Malaria Day29 April -17 May ............ National Polio (1st Round) and

Measles Immunisation Campaign

Health Awareness Month

24-28 .............................. National Youth Health Indaba24-28 ........................... SANCA Drug Awareness Week26 .................................. International Day against Drug

Abuse and Illicit Drug Trafficking

South Africa’s no. 1 Pharmaceutical company 1

Approximately 1 in 4 products dispensed in South Africa is an Aspen product 2

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

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

A17243 11/13.

15639 Aspen consumer adRR.indd 1 06/03/2014 1:55 pm

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Garmin Southern Africa has launched the fenix – its first GPS wrist watch designed specifically for outdoor adventurers, by outdoor professionals for almost any outdoor activity. Those who get “lost” in their passion for outdoor adventure can now rely on fenix and trusted Garmin-GPS quality to guide them on and off the beaten track and back again safely with comprehensive navigation capabilities and pioneering tracking functionalities. Integrated GPS and optimised ABC sensors (altimeter, barometer, compass) supply outdoorsmen with all the navigational tools needed for essential real-time information

whilst on the go. The fenix is easy to use,

weatherproof and although it is built

to endure the toughest outdoor conditions its classic round watch design also makes for a stylish day-to-day timepiece.

The fenix is now available at selected

retailers nationwide for a recommended retail

price of R4,999.

Adventure Tech

Macaroon

KnowNeed to

Crocs is best known for their signature love ‘em or hate ‘em slip on shoes but since the company’s launch, they have expanded their range which now includes a variety of different footwear – to suit any taste. Their accessories line now has new item too – one for your arm, instead of your feet. The Crocs Tote Bag is both durable and fun! They are come in three bright colours – Parrot Green, Berry and Navy – and are available at Crocs owned retail stores across the country for R299.95.

Macaroon is best known for bringing the best designer accessories, handbags and travel bags to women who seek to make a statement and now they have launched a new online

store, making it even easier to browse and buy from their exciting imported collections. They import a range of accessories from London and have recently introduced PIPDUCK boots and Butterfly Twist pumps to their range. They also have a home range making it a complete collection. Macaroon is all about finding that singular item which is an indulgent expression of a person’s personality. Try them out at www.shop.macarooncollection.co.za.

Crocon your arm?

Outdoor

Working together around the

world to provide 7 billion people

access to high quality medicine,

we innovate to satisfy unmet

needs; make reliability and

service excellence a habit; do

what’s right, not what’s easy;

and impact the future through

passionate global leadership.

“At Mylan, we are committed to

setting new standards

in health care.”

There are

7 billion reasons

why we do what we do . . .

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

Our Mission

Discover why, at Mylan, quality isn’t just a claim – it’s a cause we’ve made personal.Mylan.com

Fast Facts

• One of the leading generics and specialty pharmaceutical

companies

• Sells products in approximately 140 countries and territories

• One of the industry’s broadest and highest quality product

portfolios, with approximately 1,300 separate products

• Global manufacturing capacity of more than 54 billion doses

• One of the only global generics companies with true vertical

integration

• A workforce of more than 20,000 around the world

• A Fortune 500 company

• One out of every 11 prescriptions dispensed in the U.S. –

brand name or generic – is a Mylan product.

Mylan (Pty) Ltd. Reg. No.: 1949/035112/07. Building 6, Greenstone Hill Offi ce Park, Emerald Boulevard, Modderfontein, 1645. Tel: (011) 451 1300. Fax: (011) 451 1400. www.mylansa.co.za M0308 February-14.

20282 Mylan ONC Advertorial rF.indd 1 2014/02/28 9:30 AM

Isn’t it time you fell in love with your bed again?

At Sealy Posturepedic® our aim is to provide healthy,

happy sleep every night, to give you a great day

every day. We do this by tirelessly exploring new

ways to give you more comfort, more support, and

more delicious luxury. No wonder people who sleep

on a Sealy are often heard saying... “I love my bed!”.

www.sealy.co.za Sealy South Africa

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Isn’t it time you fell in love with your bed again?

At Sealy Posturepedic® our aim is to provide healthy,

happy sleep every night, to give you a great day

every day. We do this by tirelessly exploring new

ways to give you more comfort, more support, and

more delicious luxury. No wonder people who sleep

on a Sealy are often heard saying... “I love my bed!”.

www.sealy.co.za Sealy South Africa

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Out About

After many months of planning, Hamiltons Tented Camp has proudly unveiled their biggest green initiative to date – an entirely solar powered camp! The luxury tented camp is located within the Imbali Private Concession, approximately 50 km South East of Orpen Gate in the Central Kruger Park. Set within a wilderness zone, the camp was too remote to be electrified with Eskom power and to date has relied entirely on generator power. The solar powered system is capable of generating sufficient power to run all the camp’s 220 V electricity demands including the six luxury tented suites air conditioning, ceiling fans, geysers, lighting and of course boreholes and pumps. Other green initiatives at Hamiltons include reed beds, water saving mechanisms and removal of all waste from the park to approved recycling operations. Wouter Pienaar, General Manager, said “this is truly a giant green step in the right direction, we foresee a saving of around 54 000 litres of diesel per year which impacts on our pristine environment. Although noise pollution has always been kept to a minimum by ensuring that the generator housing was sound proof, we can almost hear the silence now.” Visit www.extraordinary.co.za for more information.

ThabaYa Batswana Eco Hotel & Spa, situated in the tranquillity of the Klipriviersberg Nature Reserve, is pleased to collaborate with Lombardi Lions. The educational centre, located at ThabaYa Batswana was opened on 1st December 2012. Lombardi Lions performed educational tours to schools in Gauteng and the surrounding areas and now use the ThabaYa Batswana education centre as their base. The centre is focused on education and conservation. Through the centre’s intervention cubs are taken out of higher risk situations, which make them susceptible to natural diseases increasing their rate of survival by up to three quarters. The education centre at The ThabaYa Batswana Eco Hotel & Spa has two species of cub, the more common Brown lions and the rare genetic White lions, which are from the Timbervati area. Visit www.tyb.co.za for more information on this inspiring program.

The chic new Le Venue restaurant at The House of J.C. Le Roux is sure to give you a taste of Le Good Life.One of the gems of the stylish four month makeover that literally raised the roof of South Africa’s leading home of sparkling wine, this dazzling new restaurant provides an uplifting setting for a relaxed escape into the heart of picturesque Devon Valley.The inviting al fresco deck is the perfect spot to enjoy delicious food on sunny days while sipping on award-winning J.C. Le Roux Méthode Cap Classique and sparkling wines, with the new gourmet braai area a welcome addition, especially for private functions. Le Venue is open from 09h00 till 16h00 with breakfast served between 09h00 and 11h00 and lunch from 12h00 till 15h00. Visit www.jcleroux.co.za for more information.

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

Pure Foodie Heaven

&

ThabaYa Batswana Takes the Lion’s Share

Kruger’s First Total Solar Energy Solution

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Springinto action!Want to spring-clean your life but don’t know where to start? Here are some tips to see you on your way. By Fiona Zerbst.

AS THE SUN RISES earlier each day and the new blossoms on the trees mark the start of a new season, there is no better time to revive and refresh your own life. If you’re thinking about how to freshen up for spring, here are some suggestions to get you revved up for the warmer months ahead.

Let’s face it – in winter, we tend to hoard. This is part of our cocooning winter cycle: staying at home, keeping cozy, having everything we need within reach. But once the curtains are open and the light streams in, the clutter becomes less appealing and the dust shows.

When we allow ‘stuff’ to accumulate, we’re really just procrastinating, allowing our purpose and energy to stagnate. Suzanne Martin, who runs Pretoria-based business Harmonize (www.harmonize.co.za), specialises in de-cluttering home and office spaces.

“When you start to de-clutter, two things happen,” she says. “First, you notice that your surroundings are

not as clean as you thought, so you automatically start spring-cleaning. It provides a release. Secondly, you regain a sense of control over your personal space. You may find items you thought were lost, or you put items back in their rightful places, such as putting books back on bookshelves.”

One of the biggest hoarding problems is those items you don’t need or use but hang on to anyway. If you haven’t used an item for three months, chances are it is just taking up space and cluttering your life. Rather recycle or donate it to a Salvation Army or similar second hand charity.

If you can’t bear to get rid of that unused gym equipment, for example, rather store it out of the way until you’re ready to dust it off and start training again. “Bear in mind that, as you clear a room, you may find its usability increases – so your home office can also accommodate a play-room for your toddler,” says Martin. Or your treadmill can be ready for you during your lunch-break!

Time to spring-clean

Know?Did you

Based on German research: “A vegan driving an SUV is more ecofriendly

than a meat-eater riding a bicycle.”

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Cape Town-based fitness trainer Claire Brune, of Attune Kinetics recommends Douglas Heel’s Muscle Activation Techniques (www.muscleactivation.co.za) to get rid of the tension in your body and kick-start your summer-loving energy with “a series of steps whereby reflexes in the body are used to ‘wake’ muscles that are no longer working properly,” she says. Muscle activation allows stiff and tight areas of the body to function normally again.

For an easy at-home solution to de-stressing, start working on your breathing: applying some pressure, ‘draw’ small circles while moving your fingers from the base of your lower rib towards your chest bone. Keep up this massaging action as you work your way all the way from the bottom of the chest bone to the top of it.

Then lie on your back, place your hands on your stomach and pretend you are sucking air in through a straw. Keep your shoulders relaxed and breathe in more deeply than you usually would. Your ribs should start to rise. As you exhale, sigh the air out through an open mouth and force the last bit of air out the bottom of your lungs. “This is a great exercise to do before you go to sleep at night. Try to get to 30 deep breaths,” Brune says. You’ll feel more relaxed and ready for a good night’s sleep.

Is your skin feeling rough and dry after being wrapped up through winter? In preparation for showing a little more flesh (think short skirts and strappy tops), you may like to get your skin tingling again with

some fruity body and facial scrubs. The Body Shop has some great products: the zesty citrus Spa Fit Smoothing & Refining Scrub, the exfoliating Africa Ximenia & Salt Scrub, and the nourishing Honey & Oat 3-In-1 Scrub Mask that will soothe and moisturise. Visit www.thebodyshop.co.za.

We’d all like to bottle that sunshiny spring feeling… but how about bringing some of it indoors? Fresh spring flowers in a vase liven up any room, as do pot-plants – which also last much longer. Wind chimes bring the breeze to life and small water features are also soothing to listen to and lovely to behold. It’s also great to build or buy a bird-feeder to encourage bird-life in your garden. Builders Warehouse branches have great gardening departments and they make DIY kitchen gardening easy! Visit www.builders.co.za and click on the Gardener’s Patch icon.

A little sunshine goes a long way. Even if you need a hat and sunblock, make sure you get out into the fresh air during weekends. Hike a short trail, play tennis, or simply walk the dog – it’s therapeutic. Not very active? A stroll through the Pretoria National Botanical Gardens or a picnic in Magnolia Dell Park will bring you closer to nature. The big idea, here, is to get into the sunlight for at least an hour every day – even if you’re not in direct sunlight, the sun’s rays will give you the vitamin boost you need.

Sandals are always the first sign that spring has sprung. If you have a garden, how about walking barefoot on the lawn? It’s instant reflexology, lets your feet breathe, and brings you into intimate contact with the earth. Remember how good it felt to run around barefoot as a child?

“Going barefoot is the gentlest way of walking and can symbolise a way of living – being authentic, vulnerable, sensitive to our surroundings,” says Adele Coombs, author of the book Barefoot Dreaming. Lose the shoes and enjoy the freedom!

It’s no accident that bright clothing’s making its spring debut. Colour affects mood and the hot orange, zingy lime, dazzling yellow and startling turquoise coming into fashion will give the wearer a boost. Bright colours remind us of the great outdoors – sunlight, clear summer skies and nature’s intense vibrancy.

Children respond best to bright primary colours, so it may be that these colours remind us of our earliest associations with colour, and the joy we felt when we played with our toys. Whatever the case, bright colours liven things up!

We South Africans love our meat – but South Africa is also one of the world leaders in heart disease, stroke and obesity. Reducing your meat intake means you will reduce the amount of saturated fat you consume.

Now that fresh veggies and salads are in season, do your bit for your health and the planet, because emissions from livestock make up 18% of all greenhouse gas emissions, according to the United Nations. Join the global ‘Meat Free Mondays’ movement – spring-cleaning your diet could make you slimmer, healthier and more green-friendly, too. For some wonderfully fresh, innovative recipes, visit the MeatFreeMondaysRSA page on Facebook, or www.supportmfm.co.za.

Get rid of tension

Scrub away winter!

Bring the outdoors inside

A dose of vitamin D

Go barefoot

Colour therapy

Embrace meat-free Mondays

ANY GOOD PARENT will confirm what researchers are touting: sharing meals as a family, whether breakfast, dinner or Sunday lunch, is vital for encouraging good behaviours, increased self-esteem and higher school marks in children. While most parents would agree with this, finding the time for a hearty meal is not easy amid fetching and carrying youngsters to dance classes, netball matches, soccer practice, or judo sessions, as well as cooking dinner, overseeing homework and preparing lunchboxes for the next day.

There are however, good reasons to actively make time for family time, not least because it is within our families that we once learned to be ourselves and let others be themselves, to listen to each other and express our opinions.

Families are about relationships after all. It makes sense then that those who eat dinner

together regularly are more likely to have stronger and happier family relationships. Dinnertime provides the perfect opportunity for you and your children to hangout and get to know each other better.

Research also shows that children who eat with their families at least three meals a week will perform better academically and in their sports, on the other hand, children who don’t eat regular meals with their families are more likely to attain lower grades and have a lower self-esteem. Having a routine of gathering together at mealtimes also provides a sense of stability and security and a positive environment for children to grow into healthy and happy adults.

This way, children have greater opportunity to learn not only good values, but also to develop better vocabularies, catch up on current affairs and new

topics. It’s also a time when parents can teach their children problem solving skills and better ways of communicating with their peers.

Regular family meals important for a growing child’s nutritional needs too. Rather than opting for fast food, fried food or processed foods, parents are more likely to cook wholesome meals that provide children with the nutrients their bodies need for healthy development.

While you may think dinnertime only means less time for homework or household chores, remember the average dinner lasts just 30 minutes. A half hour spent focused on family values is perhaps the best half hour of a child’s day. They may not think so when there is less time for computer games or Barbie, but they will appreciate it one day when they have children of their own who need nurturing and discipline in turn.

Make a Dinnertime offers parents time to teach their children the values of caring for others, to give them a sense of belonging, importance and love. It teaches children to value family relationships and allows parents to keep in touch with their children’s lives outside the home. By Bronwyn Wainwright

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Just Why you should give in to the relaxing promise of a day spa and where you can find Gauteng’s Best.

In this day and age when stress looms at every second, a short get away to a spa will benefit your health and your pocket a lot more than a trip to a far away holiday destination. Booking a spa day at any one of our choice of Gauteng’s top spas, will help you come to realise that a trip to a spa is not an extravagance, but something you should actively work into your current wellness regime. By Nicola Weir

IF YOU THINK YOU DO NOT NEED to invest time in the wellness possibilities that spas have to offer, then you may well be visiting from a previous century. In this day and age, everyone has either stress or lifestyle related health issues that need to be worked out. Imagine if you will, that your mind and body is fully worked out, and that to get it back into fighting form will take some time. If we try to keep up the pace of our lives without proper rest, our system will protest and when we abuse our body, it lets us know in the form of pains and aches. This is the time that we need to heal and the best place to do it, is in a spa.

Equipped with expanded services that are truly healing, properly trained spa professionals are able to recognise health concerns and take clients to the next level of well-being through lifestyle recommendations, motivation, and encouragement. Medical spas around the country are adding health experts such as nutritionists, exercise physiologists, and dermatologists to

give in

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counsel, coach, and customise programs for men and women in the non-threatening environment of the spa.

Considering that medical experts cite stress as the number one factor in illnesses, stress relief is the main priority of most spa seekers. With services that focus on de-stressing the mind, body and spirit, the benefits of a spa treatment – or even better, a spa day or overnight visit – go beyond mere relaxation and beautification. The wellness benefits of indulging in a spa treatment include increased energy, improved flexibility, and reduced high blood pressure, hypertension, insomnia and stress. By following the advice of a qualified spa therapist in choosing your treatment you will be able to heal emotional distress, reduce the effects of ageing, soothe tired muscles, tone and nourish your skin, detoxify your body, stimulate circulation and even reduce weight and weight-related problems.

Certainly one of the most popular spas in Gauteng, the spa at Mount Grace is a major drawcard at this five-star country hotel situated in the foothills of the Magaliesburg. With luxurious treatment rooms, an extensive menu of specialised face and body treatments and a host of extra facilities for guests’ exclusive use, including a café, numerous pools, a hydrotherapy garden and an Afro Zen flotation tank, it’s no surprise that the spa is considered a haven from busy city life. Always at the forefront of new treatments and trends, the Mount Grace Spa has recently launched some additional offerings to their already impressive menu.

One of these are Cold Therapies which have been incorporated into several of Mount Grace's spa treatments. International studies have shown that ‘cold’ therapies have many beneficial effects for mood upliftment and general well-being. Taking their cue from what many sports scientists have seen in cryotherapy, where athletes are immersed in ice baths or left in cold rooms for intensive post-game muscle repair, a new series of body treatments at Mount Grace involve the use of cool, pure marble discs. Used in the Mount Grace Spa Signature Facial for example, the marble helps to bring equilibrium to the body by drawing

warm blood from deeper lying tissues to the cooler skin surface; the nutrient and oxygen rich blood nourishes the skin being treated, resulting in an enhanced sense of wellbeing and a much improved appearance.

Hot Stone Massage remains one of the most popular treatments at Mount Grace Spa and in keeping with international trends, this excellent form of treatment has been taken up a notch. Clients are based on a ‘bed’ of specifically placed, heated basalt stones during their massage – the precise spinal placement of the stones offers deep relief for stressed muscles, releasing tension and significantly improving blood flow. Providing a deep sense of relaxation for the stressed out soul, this treatment is the ideal way to settle into downtime at Mount Grace and a must for the day visitor with additional plans for facial and beauty treatments on the agenda.

Another recent introduction to their treatment menu is a Hydrotherapy session, where guests are given an opportunity to follow a sequence of water-based experiences. Experts agree that the alternation of hot and cold aqua treatments has enormous health benefits, resulting in an enhanced sense of well-being and a deep sense of relaxation. The 50-minute journey

involves specific times spent in a steam room, followed by a cold Jacuzzi session, the flotation tank, the bubbling mushroom pool and finally the warm Jacuzzi.

Each of the new experiences introduced at the Mount Grace Spa offers excellent health and well-being benefits and can be enjoyed on their own, but for the spa visitor in need of a pick me up, why not combine all three for a day treatment that works to relax intensively? Start the day with a Hydrotherapy session, move on to a Signature Facial with marble therapy and conclude your day of spa spoils with a hot stone back, neck and shoulder massage with spinal placement to ensure you leave feeling rejuvenated and ready to face the world.

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Camelot Spa at Villa d’Este

Johannesburgwww.camelotspa.co.za

Cradle Health SpaMagaliesburgwww.cradlehealthspa.co.za

Set in an historic, exquisite Italianate building where fountains, columns and Romanesque frescoes breathe romance, Camelot Spa at Villa d’Este is the complete secret space in the city. For off the hurly-burly of Jan Smuts Avenue lies a place of retreat and rejuvenation, inviting well-being and a journey to wellness.

Built in the early 1920’s and known as the house “where time stands still”, Villa d’Este was fabulously formed according to the eccentric and Italian-inspired wishes of its original owner and then more so by its second owner in the 50s – complete with cherubic fountains, frescoes, columns topped with eagles and a curved entrance façade facing a reflection pool, all of which has been lovingly restored – and has remained a landmark in the leafy suburb ever since.

The spa's facilities include a flotation pool, Rasul chamber with twinkling LED light roof, Roman Vitality pool (placed within the property’s original indoor

Roman-style bath) and hydrobaths while a conservatory is set amongst the beautiful gardens.Treatments offered include massage therapy, specialised skin treatments, body therapy, beauty treatments, anti-ageing treatments and wellness assessments.Keeping in theme, all rooms are Italian-inspired and aptly named – BelGiardino, Tranquilita and La Serenita.

After your treatment, a rooftop relaxation area over-looking Saxonworld’s hundreds of trees awaits while Cafe Villa serves stylishly healthy cuisine, all of which makes Villa d’Este a true day Spa within which to truly unwind.

Cradled in the craggy clefts of the mighty Magaliesberg hills, lies a unique Medical Wellness Facility adding years to your life and life to your years.Just a stone’s throw from Sandtonlies Cradle Health Spa, a wellness facility which offers full conventional medical consultations as well as pampering spa treatments; in a de-stressing, relaxing country environment.

Cradle Health Spa offers a variety of options and packages, from standard half and full day packages to exclusive half or full day corporate packages. Relax in one of 12 luxurious treatment suites, socialise by the pool or Jacuzzi or catch an opportunity to network in the Spa Café. Packages are personalised to every individual or corporate’s specific needs, ensuring that work is balanced with relaxation, including lifestyle and medical talks, medical consultations (conducted by medical professionals), a full variety of conventional spa treatments and professional teambuilding.

Cradle Health Spa enables you to create a truly momentous experience through a combination of services, experiences and facilities. The facilities on offer include an onsite Lancet depot, medical consultation rooms, 12 luxurious treatment suites, conference facilities, a gym incorporating classes and weight training, a steam room, large swimming pool, plunge pool, Jacuzzi, spa café and outdoor relaxation areas.

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Pick the Perfect Mattress

TrendsHealth

Studies have found that the colour green may increase the feel good benefits of exercise. The researchers found that subjects reported more energy and a better mood after exercising in front of green-hued nature scenes than after exercising in front of black, white and red ones. One reason could be because lush greenery signalled abundant food and nearby water to early human ancestors – as a result, positive feelings toward the colour green may have become hardwired into the human brain over the course of evolution.

Getting a good night’s sleep is an important aspect of maintaining your general well-being, and your choice of mattress is the first building block to ensure a restful slumber. Leading furniture and mattress supplier, Rochester, offers some pointers on how to go about selecting the perfect mattress:

A mattress needs to provide you with sufficient support – it needs to adequately support your spine, buttocks, heels, shoulders and head, and ensure that they are all in proper alignment.

If you wake up with some lower back pain it is an indicator that your mattress is no longer providing you with adequate support. Over time, mattresses also tend to collect dust mites, fungus and other germs, which can exacerbate allergies and impact negatively on your sleeping patterns.

There are a wide variety of different types of mattresses available, and it is important that you understand how they differ from each other in order to choose the best one for your needs.

It is essential that your mattress has the right firmness. A good firm mattress should offer firm support, without putting pressure on your various pressure points. It should be able to distribute pressure evenly across the body to help circulation, decrease movement and minimise disruption.

It is highly advisable to choose the biggest bed possible – within the limitations of your bedroom and budget. When you are sharing a bed with somebody, large mattresses have the benefit of being able to accommodate the free movement of one party, without disrupting the other. Ensure that your bed base is suitable – a poor base can make even the most expensive mattress uncomfortable.

To test a new mattress out, you need to lie on it and push your hand under your back – if there is a large gap, the mattress is too soft, and if there is no gap at all, the mattress is too hard. Just being able to pass your hand under your back suggests it is just the right firmness.

When after-dark snacking contributes to weight gain, it's often attributed to the unhealthy choices we make when we're tired. However, a new study on time-restricted diets hypothesises that our bodies actually need a large break from eating between dinner and breakfast to

achieve optimal weight and health. If we keep snacking during the wee hours, our bodies don't have time to

reset and may even develop metabolic exhaustion from constantly processing incoming fuel. So if you’re up for it, try giving your body a long fast from 8pm until 7am the next morning – your body may thank you for the break!

The Skinny on Late Night Eating

Seeing Green

Run Towards Satisfaction

Had a bad day? Extending your normal exercise routine by a few minutes may be the solution, according to researchers, who found that people's satisfaction with life was higher on days when they exercised more than usual.

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allergies

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Sniffing out

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It’s that time of year when allergies come knocking. About 30% of South Africans suffer from hay fever while food allergies, despite their supposed popularity, only affect 5% of the local population. What causes this affliction and what’s to be done when you’re affected. Jabulile Bongiwe Ngwenya asks both natural and medical experts. By Jabulile Bongiwe Ngwenya

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Rather than obsess over extreme hygiene, bear these tips in mind:

health habits

ACCORDING TO DR ADRIAN MORRIS at the Allergy Clinic, an allergy occurs when your immune system fights a foreign substance that causes symptoms such as a rash, hay fever, eczema, mucus, phlegm, or even a swollen tongue and throat, in the case of a severe reaction to a bee sting is experienced. Grass, pollen, milk, or peanuts can be common allergens in children, while adults may react to tree nuts, fish and shellfish. These are only a few of the myriad allergens to which we can all react.

What should you do when you suspect you have an allergy? Dr Morris advises that you should first get tested to be sure it is an allergy. You also need to know what’s causing the allergy. He states that you must take precautions to avoid the allergen, although desensitising is a process where a patient is exposed to small quantities of the allergen so that the body slowly gains a tolerance to it. For example, if you experience allergic reactions to pet hair, you can desensitise yourself to it by spending time with pets until your body no longer has a negative reaction. However, bear in mind this process cannot be used with food.

Willem Smuts is a natural practitioner who uses the Dr Nambudripad’s Allergy Elimination Technique (NAET) and Neutraceutical Energetic System (NES) to desensitise people to their allergens. These treatments, which were developed in the East are not always popular in the Western world, but Smuts says, they have changed the lives of many. The NES infoceuticals give corrective information to the

body and mind at subatomic levels in order to correct imbalances.

The NAET treatment uses only finger pressure on accupoints to open blockages in the body’s energy channels in order to improve the flow of energy to and from our organs. “With the NAET system, one allergen is treated at a time and if you are not severely immune deficient, you may only need one treatment to desensitise one allergen,” Smut confirms.

The good news for children who suffer from allergies is that they can outgrow their allergies. You rarely find people in their senior years battling allergens. However, according to Dr Morris “You don’t really get rid of the allergy. Often it lies dormant and can strike again at some point in the future.”

While Dr Morris says he hasn’t found any evidence that homeopathic treatments really work, he is aware that they have a role, but they should be used as in conjunction with approved allergy medications.

A lifestyle change can trigger allergies. Your body can be thrown into chaos when you move from one environment to another. There is also the hygiene hypothesis that states if you are too clean, or become obsessed with being too hygienic, you can become more prone to allergies, because living in a near sterile environment means you are not exposed to enough pathogens to keep the immune system busy. When our bodies have not developed a resistance to such pathogens, our immune system will attack harmless antigens, like pollen, which will trigger an immune response.

• Start early. Pregnant or breastfeeding women should take probiotics if there is a history of allergies in the family.

• Consider having a natural birth avoiding a caesarean section. When the baby passes through the birth canal, he or she comes into contact with good bacteria that can strengthen the immune system.

• Do not smoke in pregnancy as your baby is more likely to become allergy-prone.

• Give your child eggs, milk and peanuts as soon as they start eating solids. Research shows that babies who are given peanut butter do not suffer from allergies.

• A healthy immune system means less allergies. Avoid refined and processed foods, which can be considered toxins to the body.

• Engage in stress releasing activities – moderate exercise of any kind is good for your health.

• For those days when the pollen count is high, keep windows and doors closed.

• Pollen can cling to hair and skin, so do wash clothes and hair regularly. Don't hang clothes outside because this allows pollen to cling to the fabric.

• Avoid being outside during those times of the day when the pollen count is highest, which includes early mornings

and evenings.

YOU CAN DESENSITISE YOURSELF BY EXPOSING YOURSELF TO SMALL QUANTITIES OF THE ALLERGEN SO THAT THE BODY SLOWLY GAINS A TOLERANCE TO IT. HOWEVER, BEAR IN MIND THIS PROCESS CANNOT BE USED WITH FOOD.

Sniff out solutions

Figure out triggers

Is your child

to miss school?sick enough

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THE FIRST THING to check is whether your child stays consistent with the complaints. If they are changing the story or the pain seems to move from one place to another, they might just be avoiding school. Remember that children may actually experience symptoms like stomach aches and headaches regularly if they have anxiety about what might happen at school. At this point it might be a good idea to talk to your child about bullying or how they are fitting in socially and academically, but do not ignore their physical symptoms. Always remember that if you have any doubt, rather consult a doctor.

Parents will often have to face their children complaining of being too sick to go to school. Children can have up to six colds a year, especially during younger years. Knowing when this means going to school, taking a sick day or going to see the doctor can often be a judgment call and there is not always a clear answer. These guidelines should help to put you on the right track with a bit of advice on how to start treating your child at home. By Celeste & Melissa Smith

Fever: When your child has a fever combined with any of the following it is best to keep them home until there is no fever for 24 hours. Combined with a sore throat, nausea or a rash, fever should always be taken seriously. Normal temperature is 37°C and temperatures from 37.3°C are considered high. To reduce the fever at home it is best to give paracetamol (we suggest Empaped suppositories or Panodo/Calpol syrup) or mefanamic acid (we suggest Ponstan/Ponstel suppositories). If the fever is not reduced both of these can be given together in children over six months, but it might be time to consider getting medical advice. Some non-threatening fever conditions can occur during teething and after a baby receives immunizations.

Vomiting and diarrhoea: With vomiting and diarrhoea it is best to keep

your child home if they have vomited more than once in 24 hours or if they have any diarrhoea. When these two are combined dehydration becomes a serious concern and it is best to see the doctor. Any fluids lost must be replaced. To treat it at home, an Ibuprofen or a Paracetamol/Ibuprofen mixture works well (we suggest Ibumol syrup). Diclofenac may also be used, found in products such as Voltaren and Panamor in either suppository or syrup form. All the drugs mentioned above can be given alone 12 hourly. The trick is to alternate your Paracetamol and Ponstan/Voltaren every four hours, especially if your child is in pain. The Ibuprofen is already mixed so only give it alone every eight hours. Suppositories work well because they cannot be vomited or spit up and the absorption rate is not affected by stomach contents. They are the typical preferred treatment to the age of 3 years and whenever vomiting/diarrhoea is present. If symptoms cannot be controlled at home, a trip to the emergency room or doctor might be in order. Even if it is not necessary to put up a drip, the doctors there have some nifty drugs which could help.Warning! Ibuprofen and Diclofenac should not, in our opinion, be given to children under two years old – there is a risk for kidney damage especially if the baby is at all dehydrated/vomiting.

If your child simply has a runny nose or a cough it is safe to send them to school. These may be caused by simple allergies or mild asthma.

When to go to school?

When to keep them home?

Any time your child is in too much pain to interact in class or concentrate it is best to keep them home till it is cleared up. A good example of this is middle ear infection which can make concentrating difficult, but is not contagious. Antibacterial ear drops are a good way to treat this.

Rashes and pinkeye: If your child has a rash on any part of their body you should keep them home until it is diagnosed as it may be contagious. Chickenpox is the most obvious example. It is highly contagious and life threatening to adults. Remember that it is best to have it when you are young so do not be too worried when your child gets it, but be concerned about any adults exposed who have not had chicken pox before. Your child is contagious two days before the rash starts, so make sure to let the school know immediately. Get medical treatment and send your child back to school when all the bumps have scabbed over and no new bumps have appeared for two days. Try to get them not to scratch if it itches to avoid scarring.

With pinkeye you should always assume that it is contagious. Keep them home until it is cleared up. The causes may be bacterial, viral or fungal and can be seen when there is any pinkness with swelling on the eyelid or redness in the eye. It may also be accompanied by a yellowish discharge. See a doctor if it gets to be too painful or swollen. Also try to keep your child from touching the eye.

Scabies and head lice: These can spread like wildfire through a group of children. If your child is scratching their head or complains of itching, check to see if there are any visible lice. Lice can be treated with a special shampoo and all the dead lice or eggs should carefully be combed out with a fine toothed comb. Once the lice are gone you can send your child to school, but you should still do regular head checks for 10 to

Non-contagious Reasons to Keep Your Child Home

Contagious Reasons to Keep Your Child Home

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14 days. If there are no visible lice, the problem may be scabies which is caused by a burrowing mite. Over the counter treatments are available and your child can go to school 24 hours after treatment although there might still be itching for a while as it is an allergic reaction. For both, make sure that all bedding and objects that may carry the lice or mites are also thoroughly washed.

Meningitis: Meningitis has given us many scares in South Africa and is a highly dangerous and contagious infection of the lining surrounding the brain. Different forms including viral, bacterial, fungal or parasitic exist. Common symptoms include a severe headache with a stiff neck and may be accompanied by vomiting, confusion, light and sound sensitivity and sometimes a rash. Keep your child away from anyone else and seek medical help immediately.

Influenza: Flu is a viral infection and not as easily treated as the common cold which is bacterial. A cold usually has symptoms such as a sore throat, watery runny nose and a slight cough. Younger children may also have a slight fever. Flu can be recognised when symptoms appear suddenly, are accompanied by fever, headaches, muscle aches, congestion and a chesty cough. Your child should avoid exposing other children to infection, as flu may result in complications such as pneumonia and could become life threatening.

It's hard to know exactly when your child is sick enough to warrant a visit to your local ER and most of us try home remedies and self-medicating until we just can't manage anymore. What makes this situation worse is that these emergencies usually occur in the middle of the night when your stress levels are up and the tiredness has well and truly set in.

Fever: The golden rule is when fever is associated with any of the following signs, immediately go see your GP, Paediatrician or ER doctor: coughing, increased breathing rate, vomiting, loss of appetite or convulsions. Once a child's fever hits 40°C they may start to experience fits or seizures. No seizure is ever normal and all of them need immediate emergency care. Once a child has experienced a febrile convulsion, they may be prone to experiencing fits whenever their fever escalates over 38°C.

Convulsions or fits: All convulsions are a medical emergency, even if your child is known to have epilepsy. You can't tell how long the seizure will last and brain damage may occur if your child isn't breathing adequately due to muscle incoordination, during and for a time after the seizure. If the seizure doesn't terminate within 15 minutes or seizures are repeatedly occurring after each other – RUSH to the ER! Status epilepticus is what we call this "ongoing" seizure and it is one of the conditions that makes even the most hardened doctors run! Make sure you turn the child on their side when they are convulsing and do not place anything in the mouth, especially not your fingers! Their muscles are in spasm and they may bite off your finger or snap any other object you place in their mouths, causing involuntary injuries which will only compound the issue. Do not try to feed them anything for a while after as they may still be experiencing spasms which may lead to choking.

Fractures or falls: If your child falls and stops using that limb, they probably need an x-ray. Delaying getting one may cause a simple greenstick fracture to progress into a full thickness fracture. Also you don't want your child in pain for hours. The main ways to spot a fracture are redness, swelling, deformity and not using a joint or a limb.If you can't

It is generally safe to send your child back to school when the symptoms have subsided or they have been on antibiotics for at least 24 hours. A good time frame is five to seven days for flu, two days for viral gastroenteritis (vomiting and diarrhoea), two days after chicken pox with no new bumps in those two days, when all rashes have been diagnosed or when the doctor has cleared the child to go back. Remember that if your child was diagnosed with whooping cough they should not go back until at least five days of antibiotics have been completed.

When can you send them back to school?

When to Take Your Child to the Emergency Room

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get to hospital soon, immobilize the area or joint and splint it with cardboard box on three sides (bend it around the area) with bandages holding it in place. Give some analgesia especially if they are too young to ask for it!

Falling on their heads can be very dangerous as babies’ skulls are still quite soft and easily fractured, but this is not the big worry – falling on their heads may cause a brain bleed which can only be seen on a brain scan. Don't panic unless your child has the following symptoms: continuous vomiting, not able to be woken up and pupils that are not equal or don't react to light being shone into them. If the child is tired, let them sleep. It is a myth that letting them sleep will cause damage as any damage that happened in the fall cannot be aggravated by some much deserved sleep – especially after all that crying! But when in doubt with a head fall, take them in. There are unfortunately no hard and fast rules when it comes to children.

Coughing: Mostly coughing goes hand in hand with a blocked or a runny nose that has been lingering for a few days. If there are any added sounds when your child is breathing it needs to be checked out. A barking cough can be an indication of croup and requires attention

immediately. Croup causes inflammation and even swelling of the epiglottis, which can progress to a full-blown respiratory obstruction which requires emergency intubation and admission. Wheezes indicate asthma or severe infection and a wet cough can indicate bronchopneumonia (lung infection) which may be fatal if associated with dehydration and high fever. Dry coughs are mostly, but not always, related to a throat infection, such as tonsilitis or laryngitis.

Count your child's breathing rate (count each breath for 1 min) and if it is above these parameters, get to the ER immediately! Illness in a child can progress very quickly from respiratory distress to full-on respiratory failure and heart arrest! Always try to evaluate when the child is peaceful as crying will always elevate the rate.

Age Rate that is normalInfant 30 - 40 breaths per minuteToddler 24 - 40 bpmPreschooler 22 - 34 bpmSchool-aged child 18 - 30 bpmAdolescent 12 - 16 bpm

Choking: If your child is choking, do

not put your finger into their mouth! You may end up shoving the object or food further down which will lead to a complete

obstruction rather than the choking. If the child is under one years old, turn then upside down and hold them balancing on your forearm, with your hand supporting them under the chin and give five slaps between the shoulder blades. If this doesn't help, put them flat on their back on a hard surface and administer a few chest compressions (press about 3cm in rapidly). Keep doing these two moves, as gravity helps a lot in dislodging objects from the throat. Older children should be turned on their sides with a few back slaps but if that doesn't help, place them on the floor flat on their backs and push hard and fast, with both hands on top of each other, onto the stomach area (where the chest ends and abdomen begins, under the rib cage).

If all these manoeuvres fail and the child starts turning blue and becomes unconscious start immediate CPR. All parents and caregivers must know how to do basic CPR! Google it and find a training centre in your area – it may be the only thing that can save your child's life!

No amount of resuscitation by the hospital/ambulance staff can buy back the time lost or the imminent brain damage suffered in the time your child isn't breathing.

Always take your child's health seriously, follow the directions and dosage guidelines on medicines and consult and follow the instructions of a doctor if you are unsure. Let us know what medical or scientific questions you have-

we will be glad to answer them!

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OutdoorsTake to the

There are many mental and physical benefits from outdoor training, and more and more people are ditching the gym to join outdoor training groups. New trends include boot camp and cross fit training whilst the other forms of outdoor training such as walking, running, cycling, etc. remain very popular. These “new” activities are offering more people the opportunity to reconnect with the great outdoors and improve their emotional well-being whilst getting fit.By Anna Wood

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Like indoor exercise, outdoor training has many traditional benefits such as improved and maintained physical fitness, losing weight and toning up as well as helping to prevent high blood pressure, heart disease, and diabetes. However, exercise is also excellent for your mood especially when it is done outside. When you exercise outdoors the levels of the stress hormone, cortisol, in your body decreases and the levels of endorphins rapidly increase. Endorphins are the body’s natural feel-good hormones, and when they are released through exercise, your mood is boosted naturally.

As well as endorphins, exercise also releases adrenaline, serotonin, and dopamine. These hormones work together to make you feel good. Physically active people recover from diseases like mild depression more quickly than others and being active goes together with good mental health as people age. Taking your training outdoors and combining it with the experience of being in nature and getting in some fresh air, means there is no other better way to release endorphins.

One of the prime benefits of training in sunlight is that it supplies the body with Vitamin D, which helps with the absorption of calcium in the gut and also transfers calcium across the cell membranes. This in turn gives you strong bones and a healthy nervous system by increasing the production of endorphins in the brain, again making you feel good. Vitamin D also helps to lower the level of cholesterol in blood, and sunlight can even prevent the growth of cancerous tumours. Studies show that training in sunlight for as little as 10 minutes every day can provide your body with all the Vitamin D that it needs for the day.

Despite its advantages, too much exposure to sunlight can be very dangerous, as it can lead to eye damage, melanomas, and skin cancer. So it is advised that when training outdoors that you always use proper sun protection.

Outdoor training allows you to introduce fun, spontaneity and variety into your daily training program. It also challenges your body to perform exercise routines which are simply not possible in most gyms including sprint training, multi-directional running, throwing, climbing over obstacles and more functional body weight training. It is a great way to “bond” with nature, you can do exercises using benches, sticks, walls, trees or anything that is available to create a circuit type combination and you can use other equipment such as free weights, dyna bands, Swiss balls, TRX, skipping ropes and boxing pads to give you the most efficient and enjoyable workout outdoors.

Your body also gets challenged in a completely different way, therefore it has to work harder and utilise more of your muscles, so in that sense it means that you will burn more calories and isn’t that exactly what we want to do. Research shows we can burn up to 30% more calories training outside – and it spares you from the frustration of standing in a queue in the gym waiting for equipment.

There are so many boot camps or outdoor fitness camp options to choose from. Outdoor group training is the most popular way of training at the moment and has many benefits, including:• Motivation

If you join a boot camp class there is always an instructor guiding you in what to do which is beneficial to both individuals and the group, because you receive constant encouragement and motivation from the trainer and the group. When people start working out as a group their stamina increases and the group itself encourages and pushes each other to achieve their goals. It also motivates you not to give up too quickly. Because you see the other boot campers persevering, it pushes you to

IN OUR MODERN WORLD FULL of urgent demands, deadlines and fast paced living, it is almost impossible to switch off from the high stress levels. If you work in an office all day, drive to and from work, and then go to the gymnasium for a workout, you are unlikely to gain the benefits the great outdoors has to offer.

The gym exercises your body, but what about your mind which also needs training, relaxation and exercising to cope with stress levels? Research suggests that most of us spend 90% of our time indoors which is pretty alarming. The human body and mind was never designed to spend 90% of its time secluded from the outdoors. It’s time for a change! Now is a great time for you to start an outdoor training program. Give yourself a new challenge, a chance to benefit from fresh air and an opportunity to revitalise your spirit.

Benefits of training outdoors

01 Endorphin Indulgence 03 Provides variety

02 Increase in vitamin D04 You train in a group

environment

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

www.annawood.co.za.

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You may have heard that the word ‘golf’ is an acronym for ‘gentlemen only, ladies forbidden’. In fact it is a myth, but it is understandable if you believed it was true: for a long stretch of its history, golf had a wide streak of chauvinism, dominated as it was by men.

The Sisters of

get physical

MANY GOLF clubs and courses restricted or even banned membership of women golfers. But that has changed considerably. Today, women are as at home on the 18th hole as they are in a yoga class.

Wayne Bagley, General Manager of The Pro-Shop Durban, confirms this: “Golf is definitely experiencing a surge in popularity among women,” he says. “I think that this is a natural progression. Anybody can enjoy golf without necessarily being strong, athletic, or highly skilled. You play at your own level and are handicapped accordingly.”

He acknowledges that the sport has not always been so inclusive. “Previously ladies found it much more difficult than men to join clubs and then even tougher to get times to play – ladies were ‘allowed’ to play at unpopular times of the day. These ‘males only’ rules have been relaxed in most cases and completely done away with in others.”

Wayne explains that the hide-bound, old school tie image of golf has changed radically in the South Africa of today. “Golf is an ‘inspirational’ activity and as such has received huge support from the previously excluded portions of our population. Golf clubs have lost many members to the ‘brain drain’ and have realised that new memberships come from new markets.” Ladies have become an obvious target but the good side is that today most clubs run “bunnies” groups, where beginner ladies can join a fun and unintimidating group to get introduced to the game and learn the basics.

Wayne says that it is mostly through word-of-mouth that more women are joining golf clubs and teeing off. “Each happy beginner has a friend, and so the interest spreads.

In general the barriers to entry into what used to be stuffy, exclusive golf clubs are coming down – ladies are more comfortable in the club environment than ever before. Clothing restrictions have all but fallen away – the occasional young lady with a skimpy top and body-hugging skirt is no longer taboo. They are joining groups, having fun and getting friends to give it a try. Long may the trend continue.”

One young lady seen sporting figure-hugging golf gear on the greens is Leigh Granger, 21, from Johannesburg. She started playing golf to humour her father, who bought her a set of clubs and is himself a keen golfer. “At first, I was not at all enthusiastic. I thought I’d be playing with

boring old men, but I was surprised to see a lot of women playing, and I’ve made some great golfing friends.” She has become a firm fan of the game and plays at least once a weekend whenever possible.

Lesley Carriline, 57, from Plettenberg Bay, has a regular date with her golf clubs. “Tuesday is Ladies Day at our club, when during ‘in season’ we can have as many as 46 ladies playing. The coveys are always determined by a committee draw and it is only on the fifth Tuesday in the month that we have a ‘choose’, where you play with friends. This does wonders for club spirit as it cuts out the formation of cliques.”

Lesley, who was able to retire from teaching early due to an inheritance, says golfing has enriched her life immeasurably. “I was privileged to serve a three-year term of office on Women’s

By Shona Bagely

Know?Did you

Initially golf balls were made out of wood. After that they were made out of leather which was stuffed with

feathers. Very different from ours today!

Golf South Africa Executive (WGSA) from 2008–2010 as President of Southern Cape Women’s Golf. This afforded me the opportunity to travel to many WGSA National Tournaments throughout the country and meet interesting officials and players.”

The golfing fraternity is made up of wonderful people, from parents supporting daughters – a growing number of juniors are taking up the game – to volunteers committed to finding talented players in the townships, and women donating their time to work on local, regional and national committees.

Playing golf also enabled Lesley to make the transition from working in Gauteng easier. “At home in Plettenberg Bay and in the clubs along the Garden Route I have forged many friendships. I play social golf on Thursdays with an 84-year-old and two 70-plus-year-old golfers who are amazing for their age. I hope I will still be on the fairways at that age.

“It has been said, ‘A sure way to sum up a person’s character is to play a round of golf together’ and I have found this to be true. One is put into many ‘testing’ situations on a golf course and it is a game that is a true leveller.”

Let’s toast to the demise of the dark ages of this sport, and to the fact that contemporary women are able to experience its benefits and challenges. Long live the fairer sex on the fairways!

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SHORTCUT TO PAIN RELIEF

SKIN SCRIPTSMSM RUB

Make sure you take MSM RUB with you, where ever you go!

The formula is so effective that it’s destined to become your number

one external analgesic.

This formula with MSM and natural oils provides fast, deep penetrating pain relief that lasts for hours.

MSM has a unique action on body tissues. It decreases the pressure inside cells by removing fl uid and toxins, while nutrients are permitted to fl ow into cells. It is effective in pain relief as it blocks the transmission of pain impulses in nerve fi bres that carry pain signals from muscle and bones.

Other properties of MSM include its critical role in the production of energy in cells, it improves circulation and increases tissue oxygenation by restoring fl exibility and permeability of cell walls.

Tel: 041 3781189sales@betapharm.co.za

Sports Injuries • Bruises

Carpal Tunnel Syndrome

Sunburn • Tendonitis • Bursitis

Joint Pain • Fibromyalgia

Muscle Cramps and Pain

Available from Pharmacies

PLEASANT SCENT

Albatross: a score given for a hole that has been completed three strokes under par (the number of shots a golfer is expected to take as explained in this glossary), sometimes known as a “double eagle”.

Birdie: a hole played one stroke better than the expected standard (one under par).

Bogey: a hole played one stroke over par. You could end up with a double bogey (two over par), a triple bogey (three over), or worse!

Chip: a short shot intended to play the ball as near to the hole as possible.

Drive: a long tee shot played with a wood or driver.

Eagle: a hole completed in two strokes under par.

Fairway: the short grass between the tee and the putting green.

Green: the specially prepared grass surface surrounding the hole where golfers attempt to putt the ball.

Handicap: the number of strokes a player receives to adjust her scoring ability to the common level of scratch or zero-handicap golf.

Hole-in-one: when a player hits the ball directly into the hole from their first (tee) shot.

Iron: the metal clubs numbered one to nine (the lower the number, the longer the distance the ball will travel).

Par: abbreviation for professional average result. This is the standard score for a hole or

an entire course, which states the number of shots a golfer is expected to take to complete the round.

Pitch: a short shot longer than a chip played with a higher numbered club with less than a full swing.

Putt: a shot played usually with a putter with the intention of getting the ball in the hole.

Putter: a flatter edged golf club intended to make the ball run smoothly along the green into the hole.

Rough: the coarser grass at the edge of the fairway that should be avoided.

Round: the act of playing on a course, usually consisting of 18 holes.

Sand wedge: a club designed for playing out of a sand bunker.

Sweet spot: the point on your club that should connect with the ball to get it to go where you want. Beginners should use cavity-backed clubs with large sweet spots.

Tee: the course where you start each hole. Also refers to the wooden or plastic peg which you place in the ground and on which you place your ball before ‘teeing off’.

Wood: these are the clubs you use to hit the ball the furthest, usually from your first (tee shot). The heads of the clubs used to be wooden, hence their name, but now most are metal.

If you wonder how albatrosses, birdies and eagles find a place in the golfing world, read through our glossary of golfing terms and get to know your Birdie from your Bogey and your Pitch from your Putt.

Golfing glossary

If you would like to learn more about women’s golf, go to Women’s Golf South Africa www.wgsa.co.za or visit www.ladiesgolfgauteng.co.za

I THOUGHT I’D BE PLAYING WITH BORING OLD MEN, BUT I WAS SURPRISED TO SEE A LOT OF WOMEN PLAYING, AND I’VE MADE SOME GREAT GOLFING FRIENDS.

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get physical

Rafting or white water rafting is the challenging recreational outdoor activity of using an inflatable raft to navigate a river or other bodies of water. This is usually done on white water or different degrees of rough water, in order to thrill and excite the raft passengers. The development of this activity as a leisure sport has become popular since the mid-1970s. It is considered an extreme sport, as it can be dangerous.

Wiki Defines

White WaterRafting

Vaal RaftingUpper Vaal white river near ParysThey offer four different rafting options/routes.Visit www.vaalrafting.co.za

ClarensXtreme AdventureClarens, Eastern Free StateCustom built experiences for any

size group.Visit www.clarensxtreme.co.za

Wild AdventuresHoedspruit, MpumalangaOvernight camp with over 14 hours of rafting.Visit www.wildadventures.co.za or call 013 767 1380

If you are looking for adventure without jumping off a cliff or out of an aeroplane, then White Water Rafting is for you. It’s exhilarating fun suitable for everyone over 16 years of age and for those who like to keep active, it’s a great workout that is hard to match without getting into a raft!THE CORNERSTONE OF THIS ACTIVITY is obviously the raft. Modern rafts consist of an inflatable boat, made of very durable, multi-layered rubberized (hypalon) or vinyl fabrics (PVC) with several independent air chambers. The length of the raft varies from between 3.5 m and 6 m, the width from between 1.8 m and 2.5 m. Rafts are usually propelled with ordinary paddles and or oars and typically hold 4 to 12 persons.

Each river offers its own unique rafting experience and they are rated across 6 grades of difficulty. These range from simple to very dangerous with the potential of death or serious injury if attempted without the proper experience, know-how and supervision.

White water rafting can be a dangerous sport, especially if basic safety precautions are not observed. Some safety regulations covering raft operators include certification of outfitters, rafts, and raft leaders as well as stringent regulations about equipment and procedures. It is generally advisable to discuss safety measures with a rafting operator before signing on for a trip. The equipment used and the

qualifications of the company and raft guides are essential information to be considered.

Risks in white water rafting stem from both environmental dangers and from improper behaviour. Certain features on rivers are inherently unsafe and have remained consistently so despite the passage of time. These would include factors such as fallen trees, dams, undercut rocks, and of course dangerously high waterfalls. Rafting with experienced guides is the safest way to avoid such features. Even in safe areas, however, moving water can always present risks.

These risks may just be enough to make you consider taking a slow cruise instead but as relaxing and enjoyable as a gentle river cruise is, there’s an ever growing group of people who prefer the thrills and excitement of a rough and adrenaline packed South African white water rafting trip. South Africa is home to some awesome torrential rivers promising exhilarating white water rafting adventures. Under professional guidance, novices as well as experts can experience hours of enjoyable and challenging adventures.

Moving!Get

Where to try White Water Rafting:

Grade 1: Basic skill level. Very small rough areas, might require slight manoeuvring.

Grade 2: Basic paddling skill level. Some rough water, some rocks, might require some manoeuvring.

Grade 3: Experienced paddling skill level. White water, small waves, maybe a small drop but no considerable danger. May require significant manoeuvring.

Grade 4: White water experience skill level. White water, medium waves, possible rocks or considerable drop. Sharp manoeuvres may be needed.

Grade 5: Advanced white water experience skill level. White water, large waves, large volume, possibility of large rocks, hazards or large drop. Requires precise manoeuvring.

Grade 6: Skill level entailing successful completion of a Class 6 rapid without serious injury or death. Substantial white water, huge waves, rocks and hazards, and/or substantial drops. Dramatically increased likelihood of ending in

serious injury or death.

White Water Rafting International Difficulty Grading: 37

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After you have mastered the exercise you can use heavier dumbbells or use a barbell with weight. Never increase the weight so much that you can't control the movement. Form is very important.

Variation:

of the MomentMove Your personal trainer in every issue!

Squat & Shoulder PressDumbbell squat presses are unique since they are ideal for both muscle toning and cardiovascular exercise. It is an exercise that involves numerous muscle groups in your upper and lower body, therefore burning more calories when performing it because this exercise targets multiple muscles. The exercise assists with functional fitness because it mimics basic movements done in daily life like sitting, squatting, pulling, pushing, walking, reaching, or bending.

Starting position:

Movement:01 Going down: 02 Coming up:

Begin with your back straight and feet shoulder-width apart. Hold the dumbbells in front of you and bring the elbows up to 90 degrees, palms facing forward and the forearms perpendicular to the floor.Tighten the abdominal muscles and maintain a neutral posture of the spine (natural “S” curve) without arching your back. Transfer your weight onto the back of your heels but don't lift up your toes during the movement.

While keeping the arms up, squat down to a 90 degree angle keeping your back straight. Keep activating your abdominal muscles and look straight ahead and slightly up with your eyes.

As you lift yourself up and out of the squat push through the heels and extend your legs. Keep the core activated, extend the arms and press the weights overhead. Breathe out on the exertion. Do not lock your elbows or let your back arch. End the movement by lowering the dumbbells back into the 90 degree shoulder position.

Amount: Do 15 repetitions and repeat it 3 times.

Quick TipYou may also only squat to

a lesser depth of 45 degrees if a 90 degree squat is too difficult. Do not round your

back when squatting down, push your chest out, don’t

look down and always activate the abdominals.

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

www.annawood.co.za.

By Anna Wood

TARGETS Shoulders, back, quads, glutes, hamstrings and core.

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Simple & Delicious: Recipes from the Heart

ReadMust

Elke swanger vrou wil die regte voedsel eet vir haar eie gesondheid en terwille van die ontwikkeling van haarongebore baba. Dié betroubare gids sal jou help om heerlike, gesonde maaltye voor te berei tydens jou swangerskap en ook daarna. Die regte voeding is van kardinale belang tydens jou swangerskap. In die boek verskaf kos skrywer, Annabel Karmel met die hulp van dieetkundige Fiona Hinton, belangrike raad en nuttige wenke vir optimale voeding tydens elke stadium van jou swangerskap, toegerus met eenvoudige, tog heerlike, gesonde resepte. Die boek bevat ook raad oor hoe om met oggend naarheid, slapeloosheid, sooibrand en lusteloosheid klaar te speel.

Annie Coetzee is passionate about full-blast human empowerment. Her training involves high power sessions with pioneers in this field both here in SA and internationally. Studies show that only 4% of people who read and attend self-empowerment books and seminars change their lives for the better – so Annie started to ask herself many questions, most of them starting with the word, ‘why?’ In Annie’s latest and highly praised Self-Empowerment Book, practical information is presented in such a way that the reader has to find his/her own solutions to problems. She has followed a new and fresh style of asking the right questions – courageous questions! The book comes complete with lots of space to help you do all your own writing and evaluate your personal development. For more information, visit www.anniecoetzee.co.za.

Simple & Delicious is a collection of recipes from the heart. These are dishes which Alida Ryder – a food stylist, photographer, blogger and busy mother of twins – serves to her family. Sometimes it’s something fancy and a little tricky, but most often it’s simple, honest food created with a big dose of love and enthusiasm and a pinch or two of creativity and curiosity. Alida Ryder won the 2010 South African Food Blog of the Year Award for her blog simply-delicious.co.za.

Deur: Annabel Karmel

Eet vir Twee

By: Annie Coetzee

Life expectancy is increasing, but this is only good news if you stay well enough to enjoy it. The 10 Secrets of Healthy Ageing draws on the latest research findings, and the health secrets of long-lived people, to outline the diet and lifestyle that will help you stay healthy, look younger and feel great as you age. It explains how your body changes as you age and what you can do to avoid the illnesses of old age, as well as the aches, pains, poor sleep and eyesight deterioration that many believe are an inevitable part of ageing. It also shares the secrets of staying as fit and as mentally alert as possible, for as long as possible.

By: Patrick Holford

10 Secrets of Healthy Ageing

It’s NOT just all in your Mind!

By: Alida Ryder

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Love me tender

Just the thought of it is enough to make your mouth water so much you’ll head straight out to hunt one down. A sizzling, succulent steak is a delectable soul-warming meal and packs a good punch of nutritional power.By Shona Bagley

nutrition

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{Chuck}Popular for use as hamburgers or mince due to its richness of flavour and balance of meat and fat.

{Rib}Short ribs or rib eye steak is beefsteak from the rib section. Its marbling of fat makes it good for slow roasting and it’s also great for braaing. When cut into steaks, the rib eye is one of the most sought after, juiciest and expensive steaks on the market.

{Short loin} From which Porterhouse steaks are cut. The Porterhouse steak is a large steak from the thick end of the short loin containing a T-shaped bone and large piece of tenderloin (sometimes called a T-bone steak). Porterhouse steak is one of the most popular types of steaks.

{Sirloin}Less tender than short loin or rib, but more tasty. The sirloin is near the rump.

{Tenderloin}As the name suggests, the most tender of all steaks. When the tenderloin is cut into pieces, it is called fillet mignon. The cut comes from the tenderloin of the cattle, a small internal muscle in cattle that is simply never used. This steak is perfect for fine dining or a romantic evening.

{Brisket}A cut of meat from the breast or lower chest and consists of a lot of connective tissue. Slow and moist cooking methods are best to tenderise the connective tissue.

{Club}Club steaks are triangular and are cut from the short loin, next to the rib end.

{Shank}Used primarily for stews and soups because it is the toughest of the cuts. One wouldn’t think so when eating a lamb shank, when the meat is so tender it just falls off the bone, but the shank would have been cooked slowly for hours.

Steak is undoubtedly a delicious and evocative treat, but the different cuts of beef steak can be bewildering. So here’s the lowdown:

FOOD EVOKES POWERFUL memories and emotions in us, and a thick, juicy steak ranks high on the list of good food memories. It could be the first romantic steak dinner you cooked for your beloved, the first time you had a succulent steak from the braai, or that first fine dining fillet mignon experience that made you feel so grown up and sophisticated.

Today’s savvy consumer is health conscious and not seduced by something that simply tastes delicious. We want nutritious, too. Well, there is good news for beef lovers, because steaks are excellent sources of protein and iron. Iron is the major mineral found in steak, which contains between 10 to 20 g, depending on the cut. Vitamins B6 and B12 are also abundant in steak.

A note of caution, however: steaks are high in saturated fat (about 7.5 g of the total fat in three ounces of lean-cut steak, with 2.5 g being saturated fat) and those in the know say we should not eat red meat more than once a week.

A typical 85 g steak contains 30 to 35 g of protein, which provides nearly two thirds of daily protein needs for an average man. A serving of lean steak has 154 calories and steaks that have less fat are equally nutritious but with the added bonus of being healthier. For extra-lean steaks, choose cuts that have a fat content of 5 g or less and less than 95 mg of cholesterol. Fattier parts, such as sirloin or brisket, can have 10 to 20 g of saturated fat. Excess fat can be removed by blotting the steak with paper towels or draining the fat off.

How about the million rand question: Does a well-done steak provide the same nutrition as a rare steak? Tell the snooty chef, who throws up his hands in horror when you order yours well done, that when steaks are approximately the same weight, they provide the same nutrients.

Last, but by no means least, is the snack beloved of many South Africans, which started life as steak: beef biltong. Bring it on! Beef biltong is 54% pure protein, it’s ideal for a low carb diet and good for a high protein diet. It has low levels of fat and contains iron. Murphy’s Law dictates, however, that something so good will also be a tad bad. Bear in mind that biltong has a large amount of salt and possibly some sugar. On average biltong will contain 4 to 5 g of salt per 100 g.

All this has made you salivate, hasn’t it? So come on: throw another log on the fire, sit down to a succulent steak and a full-bodied glass of red wine, or savour that wine while watching a wonderful sunset, with a bowl of your butcher’s best biltong to hand.

The good, the bad

Quick bites

TONGUETONGUE

CHEEKCHEEK

CHEEK

NECK NECK

CHUCKRIBRIBSHORT

SHORTSIRLOINRUMP

RUMPROUNDROUND

ROUND

SIRLOINSIRLOINSIRLOIN

SIRLOINTRI-TIP

LOINLOIN

FLANK PLATEPLATE BRISKET

BRISKETBRISKETSHANKSHANK

SHANKSHANK

RIB CHUCKCHUCK

TENDERLOIN

By Angela Myers

Good Facts about

GoodFats

When it comes to diet, people assume that all fats are unhealthy, or that the fats we do need are readily available through the food we eat. The truth is that the typical South African diet lacks the good omega 3 and 6 essential fatty acids, which are healthy, healing and absolutely vital for our bodies. Angela Myers takes a look at why we should be supplementing our diets with these essential fats.

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DESPITE COMMON MYTHS, fat is good for us! The average human brain is made up of 60% fat, and according to leading nutritional expert Patrick Holford, 20% of our daily diet should therefore comprise of fat and approximately one third of this should come from essential fats. But how many of us are consciously aware of what types of fats we are eating or where they come from? Unless you are going out of

your way to eat the right fats, you are not getting enough good fats in your diet.

On the other hand, unhealthy fats are found in most fast food, junk food or fried food. Limiting the intake of these non-essential fats (saturated and monounsaturated fats) is important as they contribute to deadly diseases such as obesity, heart disease, cancer and diabetes.

When you read nutrition labels, look for polyunsaturated oils because these provide the two essential fats our bodies cannot live without – the linoleic family, known as omega 6, and the alpha-linolenic family, or omega 3. They are found in nut and seed oils as well as fish.

Omega fatty acids are essential for feeding our brain, nervous, immune and cardiovascular systems as well as for healthy skin, hair and nails. An easy way to tell whether you are lacking these fats in your diet is if you have dry, flaky skin. Other symptoms include low energy levels, poor memory, increased stress and inflammatory health problems, such as arthritis and water retention.

While we need both omega 6 and omega 3 in equal quantities, it is omega 3 that people most often lack. Cold-water fish, such as salmon, mackerel, tuna and sardines, are the best source of omega 3

because they are absorbed directly by the body. Vegetarians may enjoy the benefits of omega 3 by taking flaxseed oil instead.

Omega 6 sources include raw nuts and seeds, legumes, evening primrose oil, sesame and pumpkin oils. According to Holford, just 1000 mg of evening primrose oil daily provides the ideal intake. Be careful when choosing your supplements as quality cannot always be guaranteed.

Ensure fish oils are purified and distilled and that omega 3 oils are cold-pressed for optimal brain and body function.

What most people don’t realise is that the structure of brain cells is made up of essential fatty acids, which means omegas are also vital for the brain development in children, particularly in their younger years. Omega 3 fatty acids are need for healthy vision, learning ability, co-ordination and mood.

Studies revealed in Prescription for Nutritional Healing (Avery, 2006) showed that a deficiency in DHA is prevalent among children suffering from attention problems (ADD/ADHD), but that children who took omega 3 supplements demonstrated improved intelligence, reduced aggression and overall mood elevation.

As we age, omegas play a pivotal role in increasing longevity. A healthy heart and nervous system as well as well-balanced hormones are benefits of the omega 6 family. These fats keep the blood thin, relax blood vessels, lower blood pressure, balance water retention and help maintain healthy blood sugar levels. The benefits of essential fatty acids are so widespread that, according to Holford, they are still only being discovered.

Omega 3 is particularly good for cholesterol and helps break down

unhealthy fats, reduces the 'stickiness' of blood and improves metabolism. The biggest surprise may be that adding omegas to your diet will actually help you lose those stubborn kilograms!

In contrast to the typically high starch and red meat South African diet where diabetes and obesity are rife, including oil blend high in omega 6 and 3 is an easy and healthy fix. Just one dessertspoon of a liquid oil that offers a 1:1 ratio of omega 3 and 6 fats over salads, or taken neat, is all you need, claims Holford.

Beware to cook oils at low temperatures too, as heat damages essential fatty acids and can turn them into “trans” fats, known as “hydrogenated fats”. While almost all foods that contain fat have varying amounts of all three fats, a hearty piece of meat, for example, will contain mainly saturated and monounsaturated fat (see the article on steak in this issue of Live Life on page 46).

Prescription for Nutritional Healing (Avery, 2006) asserts that because essential fatty acids are needed by every living cell in the body, and because the body cannot produce these fats naturally, we all need to be more active about ensuring healthy daily doses of omegas, not only for ourselves but also our children.

WHAT MOST PEOPLE DON’T REALISE IS THAT THE STRUCTURE OF BRAIN CELLS IS MADE UP OF ESSENTIAL FATTY ACIDS, WHICH MEANS OMEGAS ARE VITAL FOR THE BRAIN DEVELOPMENT IN CHILDREN, PARTICULARLY IN THEIR YOUNGER YEARS. OMEGA 3 FATTY ACIDS ARE NEED FOR HEALTHY VISION, LEARNING ABILITY, CO-ORDINATION AND MOOD.

Eating foods with omega 3 can not only provide benefits to your brain

instantly, but can help prevent brain diseases later on in life, such as Alzheimer’s disease, Parkinson’s

disease, and schizophrenia! Consuming foods rich in omega 3 can improve your ability to think,

learn, and remember.

Fast Fact

Gelacid_livelife.indd 1 2013/01/23 12:52 PM

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Caesermed Pharmacy ..................................... 0183840850Caledon Pharmacy .......................................... 0282141170Cambridge Pharmacy ...................................... 0437265014Cape Town Station Pharmacy ......................... 0214191631Cara's Pharmacy ............................................. 0216386595Carltonville Pharmacy ...................................... 0187883339Cascades Pharmacy ....................................... 0333473113Central Apteek Pharmacy ................................ 0357895348Centro Pharmacy ............................................. 0114350292Centrum Pharmacy .......................................... 0119173030Ceres Pharmacy .............................................. 0233122440Chameleon Pharmacy ...................................... 0573575997Charlo Pharmacy ..............................................0413671118Chauke Pharmacy ........................................... 0127903021Checmed Pharmacy ........................................ 0514444444Chris Gibson Pharmacy ................................... 0145927344Circle Pharmacy .............................................. 0218512600Citi Kem Pharmacy .......................................... 0538313467City Med Phy Pharmacy ................................... 0152957290Civimed Pharmacy ........................................... 0128068443Clubview Pharmacy ......................................... 0126601662Clubville Pharmacy .......................................... 0132825453Constantia Pharmacy ...................................... 0414842237Conville Pharmacy ........................................... 0448750024Corry Pharmacy ............................................... 0116723977Cosmos Pharmacy ........................................... 0176473446Country Pharmacy ........................................... 0145771208Crest Pharmacy ............................................... 0123620304Crossways Pharmacy ...................................... 0437374515Crown Avenue Pharmacy ................................ 0124603013Crystal Pharmacy (Nusa) Pharmacy ............... 0538712701Cylnor Pharmacy ............................................. 0218553220

DDa Silva Pharmacy .......................................... 0155163668Dahya Pharmacy ............................................. 0114742818Damdoryn Pharmacy ........................................ 0122535202Danmed Pharmacy .......................................... 0123865307Darling Pharmacy ............................................ 0224922782De Aar Pharmacy ............................................ 0536312402De Grendel Pharmacy ..................................... 0215584420De Hollandsche Pharmacy .............................. 0163412488De Molen Pharmacy ........................................ 0515228167Delmas Pharmacy ........................................... 0136652091Demo Pharmacy 1 Pharmacy .......................... 0317670796Die Bronberg Pharmacy .................................. 0123430300Die Hoek Pharmacy ......................................... 0123353786Die Park Pharmacy .......................................... 0137377223Dijon Pharmacy ............................................... 0413682003Distrik Pharmacy ............................................. 0227135261Ditsobotla Pharmacy ........................................ 0186320979Docville Pharmacy ............................................0116931147Doornpoort Pharmacy ..................................... 0125470504Doringkloof Pharmacy ..................................... 0126671981Drakenstein Pharmacy .................................... 0218626767Driefontein Pharmacy ...................................... 0176342838Drostdy Pharmacy ........................................... 0419227095Du Preez Pharmacy .........................................0178431115Du Toit Pharmacy ............................................ 0155164072Duma Pharmacy .............................................. 0127972491Durban Road Pharmacy .................................. 0414531782Durban Street Pharmacy (Uitenhage) Pharmacy 0233472075

EE Coetzee Pharmacy ....................................... 0448743188Eastcoast Pharmacy ........................................ 0329462731Eastern Medicine Depot Pharmacy ................. 0114210836Eastern Suburbs Medicine Supplies Pharmacy0118288003Eastpark Pharmacy ......................................... 0118161500Eastwoodpark Pharmacy ................................. 0123443820Eersterust Pharmacy ....................................... 0128065382Eikendal Pharmacy .......................................... 0219880843Ekhayeni Pharmacy ......................................... 0117364849Elarduspark Pharmacy .....................................0123451110Eldomed Pharmacy ......................................... 0119453441Eldopark Pharmacy ......................................... 0126546947Eldoraigne Village Pharmacy .......................... 0126546433

Elizabeth Street Pharmacy .............................. 0573521729Elukwatini Pharmacy ....................................... 0178831499Elwierda Pharmacy .......................................... 0126536153Emalahleni Pharmacy....................................... 0136561486Endumeni Pharmacy ....................................... 0342121468Ennerdale Pharmacy ....................................... 0118550779Eras Pharmacy ................................................. 0183816099Esack's Pharmacy ........................................... 0216918117Esteria Phy Pharmacy ..................................... 0026461237Etwatwa Pharmacy .......................................... 0119622658Eureka Pharmacy ............................................ 0583035431

FFairbridge Pharmacy ....................................... 0419228202Ferrum Pharmacy ............................................ 0123272514Featherbrooke Pharmacy ................................ 0116622875Fichardtpark Pharmacy ................................... 0515221100Fields Centre Pharmacy .................................. 0317646965Flamwood Pharmacy ....................................... 0184682051Fleurenville Pharmacy ..................................... 0123441518Florapark Centre Pharmacy ............................. 0152963307Florauna Pharmacy ......................................... 0125466801Fochville Pharmacy ......................................... 0187716051Fonteine Park Pharmacy ................................. 0422932700Fort Beaufort Pharmacy .................................. 0466451353Fouries Pharmacy ........................................... 0178113502Fraaikem Pharmacy ........................................ 0446966638Frans Du Toit Pharmacy .................................. 0116921525Franshoek Pharmacy ...................................... 0218762261Frik Pretorius Pharmacy .................................. 0169812092Fynbos Pharmacy ............................................ 0287541860

GGa Ranku Wa Pharmacy ................................. 0127037300Gamble Pharmacy ........................................... 0419882828Gatesville Pharmacy ........................................ 0216374705Geard Pharmacy ............................................. 0224822557Geduld Apteek / Pharmacy ...............................0118112475Geelhoutpark Pharmacy .................................. 0145330070Geen & Velleman Pharmacy ........................... 0568112161Geneva Pharmacy ........................................... 0448712879Glencare Pharmacy Merged with Glen Health 0112970043Glendower Pharmacy ...................................... 0114538747Goedehoop Pharmacy ..................................... 0218532088Goldenmed Pharmacy ..................................... 0717531745Goldfields Pharmacy ........................................ 0573524100Gowrie Pharmacy ............................................ 0824646664Grabouw Pharmacy ......................................... 0218593383Grahamstown Pharmacy ................................. 0466227116Green Health Pharmacy .................................. 0127562480Greenways Pharmacy ..................................... 0118279479Greenways Pharmacy ..................................... 0413684329Grootbrak Pharmacy ....................................... 0446202511Grosvenor Pharmacy ....................................... 0117061371Gys Smit Pharmacy ......................................... 0218723348

HH Van Der Wal Apteek Pharmacy .................... 0573542106Halala Pharmacy ............................................. 0127994608Hammanskraal Phy Pharmacy ........................ 0127110175Hanrimed ......................................................... 0117409377Harmelia Pharmacy ......................................... 0119743835Harrisons Pharmacy ........................................ 0436422851Harrysmith Pharmacy ...................................... 0586221871Hartmed Phy Pharmacy ................................... 0122594105Havenside Pharmacy ...................................... 0314002733Hayfields Pharmacy ......................................... 0333867116Healthcare Pharmacy ...................................... 0333678690Healthcare Cullinan Pharmacy ........................ 0127342825Healthcare Westonaria Pharmacy ....................0117532411Heidedal Pharmacy .......................................... 0514320309Heidelberg Apt Pharmacy ................................ 0287221243Heidelberg Pharmacy ...................................... 0163412135Hekpoort Village Pharmacy .............................. 0145761237Heldervue Pharmacy ....................................... 0218551260Helikon Park Pharmacy ................................... 0116923413Henda Pharmacy ............................................. 0129970302Hendricks Pharmacy ....................................... 0436433004

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Hendrina Pharmacy ......................................... 0132930031Hermanus Pharmacy ....................................... 0283124039Heyns Pharmacy .............................................. 022 433100Hibberdene Pharmacy ..................................... 0396992510Highlands Pharmacy ....................................... 0136927486Hilton Pharmacy .............................................. 0333431970Hlabisa Pharmacy ........................................... 0358381827Hoedspruit Phy Pharmacy ................................ 0157931427Homes Pharmacy ............................................ 0233470012Hoppies Pharmacy .......................................... 0113621784Hypermed Pharmacy ....................................... 0214341414

IIan Robertson Pharmacy ................................. 0415811546Ifafi Pharmacy .................................................. 0122591616Infomed Broad Street Pharmacy ..................... 0313071215Infomed West Street Pharmacy ....................... 0313071215Irene Pharmacy ............................................... 0126675655

JJabula Pharmacy ............................................. 0123233955Jafmed Pharmacy ............................................ 0217039791Jamaica Pharmacy .......................................... 0314098528Jasmyn Pharmacy ........................................... 0132352255Joal Pharmacy ................................................. 0519140933John Forbes Pharmacy .................................... 0437222062Joubert Pharmacy ........................................... 0132352154Jurg Van Der Westhuizen Pharmacy ................ 0588133041Just Health Citigate Pharmacy ........................ 0313042028

KKagiso Pharmacy ............................................ 0114101970Kalahari Pharmacy .......................................... 0317670796Kalapeng Burgersfort Pharmacy ..................... 0132317751Kalapeng Burmed Pharmacy ........................... 0132317449Kalapeng Denneboom ..................................... 0128054120Kalapeng Greater Tubatsi Pharmacy .............. 0132317063Kalapeng Lebowangamo Pharmacy ................ 0124402242Kalapeng Mahube Pharmacy .......................... 0128400040Kalapeng Mamelodi Crossing Pharmacy ........ 0128059231Kalapeng Mankweng Pharmacy ...................... 0152677105Kalapeng Pharmacy ........................................ 0123227794Kalapeng Randpharm Pharmacy Midrand ...... 0118058688Kalapeng Station Pharmacy ............................ 0123231238Kalapeng Sunnyside Pavillion Pharmacy ........ 0124402244Kalapeng Thaba Bosiu Pharmacy ................... 0136962126Kanimamba Pharmacy .................................... 0147844683Karen Park Pharmacy ..................................... 0125490863Kark Pharmacy ................................................ 0176475852Karoo Apt Pharmacy .........................................0498421118Kassbell Pharmacy Bellville Pharmacy ........... 0219517690Kem De Beers Pharmacy ................................ 0125465448Kemgate Pharmacy ......................................... 0113912339Kempston Road Pharmacy .............................. 0414531007Kemtique Pharmacy ........................................ 0215591451Keneilwe Pharmacy ......................................... 0127022440Kenmed Pharmacy .......................................... 0215938479Kensington Pharmacy ..................................... 0315647171Kenton Pharmacy ............................................ 0466481229Kenview Pharmacy .......................................... 0113337262Kgabo Pharmacy ............................................. 0145653903Khutsong Pharmacy ........................................ 0128014299Kilburn Pharmacy .............................................0117661165Killarney Riveira Pharmacy ............................. 0116466163Kim Kem Pharmacy ......................................... 0538333004Kimberley Pharmacy ....................................... 0538313035Kinross Pharmacy ........................................... 0176871147Kirkmann & Wessels Pharmacy ...................... 0437434222Kirknesspark Pharmacy ................................... 0126620094Kirkwood Pharmacy ......................................... 0422300320Kismet Pharmacy ............................................ 0123744541Kloof Pharmacy ............................................... 0422731506Kloof Pharmacy (Pe) Pharmacy ...................... 0422731506Kloof Road Dispensary Pharmacy ................... 0116163435Koppies Pharmacy .......................................... 0567771752Korsten Pharmacy ........................................... 0414511738Kosmos Pharmacy .......................................... 0176317000Kramers And Flora Pharmacy ......................... 0123793185

Krishna Pharmacy ........................................... 0122521603Krugersdorp Rand Pharmacy .......................... 0116603252

LLAB Pharmacy.................................................. 0187873971La Femme Pharmacy ...................................... 0145921513La Montagne Pharmacy .................................. 0128037655Ladanna Pharmacy .......................................... 0152930855Ladismith Pharmacy ........................................ 0285511070Ladysmith Pharmacy ....................................... 0366310648Lagoon Pharmacy ........................................... 0319032828Lambertsbaai Pharmacy .................................. 0274321133Lancaster Pharmacy .........................................0118801196Lautzlaan Pharmacy ........................................ 0184681230Le Roux Pharmacy .......................................... 0122524125Leach Pharmacy .............................................. 0466241648Leandra Pharmacy .......................................... 0176830108Lehurutshe Pharmacy ...................................... 0183634583Leibbrandt Pharmacy ...................................... 0169761936Lenham Pharmacy .......................................... 0315005177Lenmed DMC Pharmacy ................................. 0118525120Leonthom Pharmacy ....................................... 0157810691Lesego Pharmacy ............................................ 0145555659Lethabo Apteek Pharmacy .............................. 0169713948Lethabo Med Pharmacy ................................... 0155053070Libra Pietersburg Pharmacy ............................ 0152973242Lifestyle Pharmacy .......................................... 0214481037Limpopo Phelang Pharmacy ............................ 0152973405Linton Grange Pharmacy ................................. 0413601220Livingstone Pharmacy ..................................... 0414536526Ll Wallaces Pharmacy ..................................... 0466227320Loeriepark Pharmacy ...................................... 0128036242Luke Pharmacy ................................................ 0474891827Lulekani Pharmacy .......................................... 0157830321Lutzville Pharmacy .......................................... 0272172100Lydenburg Pharmacy ...................................... 0132352321Lynville Pharmacy ............................................ 0136961692Lyttleton Pharmacy .......................................... 0126645809

MMackenzie Park Pharmacy .............................. 0114217673Madelief Pharmacy .......................................... 0125656980Magers Pharmacy ........................................... 0458394112Mahwelereng Phy Pharmacy............................ 0154832794Main Road Pharmacy ...................................... 0314034509Makhanana Pharmacy ..................................... 0128012788Mangaung Pharmacy ...................................... 0514351451Maranata Pharmacy ........................................ 0186422031Mariott & Powell Pharmacy ............................. 0415823400Marius Bron Pharmacy .................................... 0155164223Masupatsele Pharmacy .................................... 0573551148Matjabeng Pharmacy ....................................... 0573522171Maximed Pharmacy ......................................... 0177125292Maxwell Centre Pharmacy ............................... 0313095191Maymed Meyerspark Pharmacy ...................... 0128037715MC Kloof Pharmacy ......................................... 0317644441Meadowridge Pharmacy .................................. 0217131472Med-Col Pharmacy ........................................... 0215728222Med Leigh Pharmacy ....................................... 0118231274Medhof Pharmacy ........................................... 0147771237Medi Dal Pharmacy ......................................... 0287132652Medi Marl Pharmacy ........................................ 0329453100Medi Pharmacy ................................................ 0139323977Medical Centre Margate Pharmacy ................. 0393120370Medical Hall Pharmacy .................................... 0363522580Medicare Bosbokrand Pharmacy .................... 0137991444Medicare Greenhills Pharmacy 2 Pharmacy ... 0114123461Medicare Pharmacy ......................................... 0152970328Medicare Pharmacy (Actonville) Pharmacy ......0114211671Medicare Pharmacy (Retreat) Pharmacy ......... 0217128689Medicine Square Pharmacy ............................ 0114756266Medigate Dispensary Pharmacy ...................... 0216738824Medika Pharmacy .............................................0118114671Medikist Pharmacy .......................................... 0333874032Medikor Phy Pharmacy ................................... 0498421109Medikruin Pharmacy ........................................ 0119544391Medipark Pe Pharmacy ................................... 0458393188

Mediplus Pharmacy ......................................... 0182908083Medley Pharmacy ............................................ 0213923126Medpharm Pharmacy ...................................... 0333423390Medport Pharmacy .......................................... 0333944240Medvalue Zambezi Pharmacy ......................... 0128083962Mega Square Pharmacy .................................. 0145922325Megawatt Pharmacy ........................................ 0118005966Melamed Phy Pharmacy ................................. 0125491139Melopharm Pharmacy ..................................... 0219508934Melrow Pharmacy ............................................ 0178112641Menlopark Pharmacy ....................................... 0124607266Merino Phy .......................................................049-892336Messina Pharmacy .......................................... 0155340812Metro Pharmacy .............................................. 0123270840Metropolitan Pharmacy .................................... 0216378824MG Eksteen Pharmacy .................................... 0137122181Middestad Pharmacy ....................................... 0123224182Middleburg Pharmacy....................................... 0132432285Midland Drug Store Pharmacy ......................... 0498922321Miederpark Pharmacy ...................................... 0182932222Millenium Pharmacy ........................................ 0113140283Mimosa Pharmacy ........................................... 0123352951Minikem Belleville Pharmacy ........................... 0219480616Minnaars Pharmacy ......................................... 0125464314Mnandi Pharmacy ............................................ 0126561128Mogale Pharmacy ............................................ 0127017272Mogwase Pharmacy ........................................ 0145555499Mohlamme Pharmacy ...................................... 0514308454Molemo Pharmacy ........................................... 0183845713Moloto Road Pharmacy ................................... 0139478406MOMS Pharmacy Dagbreek............................. 0132432244MOMS Pharmacy Ilanga .................................. 0132432237MOMS Pharmacy Kanonkop ............................ 0132451037MOMS Pharmacy Witbank ............................... 0136972555Montagu Apteek ............................................... 0236141370Monument Showgate Pharmacy ..................... 0514473309Mooi Nooi Pharmacy ....................................... 0145743106Mookgopong Pharmacy ................................... 0147433343Mooney Close Pharmacy ................................ 0145331168Mopani Pharmacy ............................................ 0124608989Moreletapark Pharmacy .................................. 0129971795Mosselbaai Pharmacy ..................................... 0446913456Mosskem Pharmacy ........................................ 0446016700Motala's Pharmacy .......................................... 0313048465Mothotlung Pharmacy....................................... 0127091318Mount Pleasant Pharmacy .............................. 0413674059Mount Road Pharmacy ..................................... 0414843838Mountain Lake Pharmacy ................................ 0122441718MS Pharmacy .................................................. 0217623361Mulmed Pharmacy ........................................... 0114325529Murrayfield Pharmacy ...................................... 0128035166

NNamaqualand Pharmacy ................................. 0277122091Narotam Pharmacy .......................................... 0233426762Nedbank Pharmacy ......................................... 0119531203Nedmed Pharmacy .......................................... 0139320574Nel 3 Pharmacy ................................................ 0122523010Newlands Pharmacy ........................................ 0216853011Nieuwoudt Apteek Pharmacy ........................... 0539631199Nigel Pharmacy ................................................0118148211Nikitas Pharmacy ............................................. 0118555064Nikiwe Pharmacy .............................................. 0127060069Nissens Pharmacy ........................................... 0145923387Noord Pharmacy............................................... 0125460762Noordwesmed Pharmacy ................................ 0145432433Noordwyk Pharmacy ....................................... 0113182691Northam Pharmacy .......................................... 0147840148Nu Horizon Pharmacy ..................................... 0145663366Nuweveld Pharmacy ........................................ 0234142151

OOakdene Pharmacy ......................................... 0114352295OK Centre Pharmacy ...................................... 0136561681Okasi Pharmacy ............................................... 0127091318Olifants Pharmacy ........................................... 0132825817Olivewood Pharmacy ....................................... 0129974407

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Olsens Pharmacy ............................................ 0214236168Olympia Pharmacy .......................................... 0114357620Omnimed Pharmacy ........................................ 0312625970Omphemetse Pharmacy .................................. 0183848519Onrus Pharmacy .............................................. 0283161717Oos Kaap Pharmacy ....................................... 0422952160Orchards Pharmacy ......................................... 0125491304Oribi Pharmacy ................................................ 0396820847Orient Pharmacy .............................................. 0315002418Ormonde Pharmacy ........................................ 0114963932Osizweni Phy Pharmacy................................... 0137527665Ouklip Medicine Depot Pharmacy ................... 0117687239Ouklip Pharmacy ............................................. 0117644813Oval Pharmacy ................................................ 0366374109

PPacaltsdorp Pharmacy .................................... 0448781088Panaorama Pharmacy ..................................... 0126571407Park Pharmacy & Medicine Depot Pharmacy .. 0114537553Pasteur Pharmacy ........................................... 0349808512Pennington Pharmacy ..................................... 0399751518Petersfield Pharmacy .......................................0118113680Petries Pharmacy ............................................ 0214341858Phadima Pharmacy ......................................... 0119050244Pharma Kem (Strand) Pharmacy .................... 0218544456Pharmacentre Kyalami Pharmacy ................... 0114660922Pharmacy @ Emba Pharmacy ........................ 0176317250Pharmacy Express ........................................... 0325512703Pharmacy Plus Pharmacy ................................ 0132318520Phologo Pharmacy .......................................... 0123208280Phomolong Pharmacy ..................................... 0145652322Pierau Pharmacy ............................................. 0319163112Piet Muller Pharmacy ...................................... 0538311787Plax Pharmacy ................................................ 0219062976Plett Medicine Depot Pharmacy ...................... 0445332278Port Nolloth Pharmacy ..................................... 0278518240Porterville Pharmacy ....................................... 0229312121Prieska Pharmacy ........................................... 0533532729Protea PE Pharmacy ....................................... 0414512694Protea Pharmacy (George) Pharmacy ............ 0448743124Provincial Pharmacy ........................................ 0413737631

QQueens Mall Pharmacy ................................... 0442720400Quick Med Pharmacy ...................................... 0343264809Quicksilver Pharmacy ...................................... 0119180731

RRandfontein Village Pharmacy ........................ 0114123310Razorite Pharmacy .......................................... 0114217673Reichs Phy Pharmacy ..................................... 0026463202Remedia Pharmacy ......................................... 0349809511Rent-Med Pharmacy ........................................ 0866073940Resevoir Hills Pharmacy ................................. 0312623411Rhulani Med Depot Pharmacy ......................... 0127997384Richmond Pharmacy ....................................... 0538327681Ridderstraat Pharmacy .................................... 0145965998Ridge Terrace Pharmacy ................................. 0114766551Rinaldo Pharmacy ........................................... 0315643722Rink Street Pharmacy ...................................... 0415854346Rissik Pharmacy .............................................. 0114920243Riversdalse Pharmacy ..................................... 0287131089Riverside Pharmacy ........................................ 0169761904Riverview Pharmacy ........................................ 0355501465Rock Cottage Pharmacy .................................. 0117947021Roodeberg Pharmacy ...................................... 0218711034Roodia Pharmacy ............................................ 0169712781Roodt Pharmacy ...............................................0568112118Rooihuiskraal Pharmacy .................................. 0126612523Roschers Pharmacy ........................................ 0562124431Rossiers Pharmacy ......................................... 0215930802Rosslyn Pharmacy ........................................... 0125413368Rustenburg Pharmacy ..................................... 0217888048

SSanctor Pharmacy ........................................... 0414816812Sandringham Pharmacy .................................. 0116406912Sanurama Pharmacy ....................................... 0118522044Scala Chemist Pharmacy ................................ 0216717076Schoemansville Pharmacy .............................. 0122530305

Schuin Villa Pharmacy ..................................... 0413643566Schweizer Pharmacy ....................................... 0539631321Scott Street Pharmacy ..................................... 0343125367Scottsville Pharmacy ....................................... 0333861029Sea View Pharmacy ........................................ 0413782181Secunda Pharmacy ......................................... 0176317236Sederkem Pharmacy ....................................... 0274821226Selgo Phy Pharmacy ....................................... 0113396912Sentrakem Pharmacy ...................................... 0218726888Shelley Beach Pharmacy ................................ 0393151865Shepmed Pharmacy ........................................ 0317053908Sibasa Family Pharmacy ................................. 0159631253Simonstown Pharmacy .................................... 0217862133Six Pharmacy .................................................. 0543324501Sj Boshoff Pharmacy ....................................... 0539480926Skymed Pharmacy .......................................... 0333875832Sollys Phy Pharmacy ....................................... 0325512386Sonday's Pharmacy ......................................... 0219313256Sonland Park Pharmacy .................................. 0164291100Soshanguve Phy Pharmacy ............................ 0127900567Spar Bluff Pharmacy ........................................ 0314661373Spar Dely Road Pharmacy .............................. 0123484737Spar Kieserville Pharmacy ............................... 0144141239Spar Marble Hall Pharmacy...............................0132611131Spar Noord Pharmacy ..................................... 0537121283Spar Northway Family Care Pharmacy ........... 0332872070Spar Oregon Pharmacy ................................... 0126646193Spar Port Edward Pharmacy ........................... 0393113631Spar Stanger Pharmacy .................................. 0324373000Spar Whiteriver Pharmacy ............................... 0137500476Spitskop Pharmacy........................................... 0514464081Springbok Apteek Pharmacy ........................... 0184629744Springbok Pharmacy Pharmacy ...................... 0216961532St Lucia Pharmacy .......................................... 0355901612Stanfin Pharmacy ............................................ 0177123251Stanger Pharmacy ........................................... 0325511828Steenberg Pharmacy ....................................... 0217017326Stellenberg Pharmacy ..................................... 0219193520Steps To Health Pharmacy .............................. 0217125050Steve Dickinson Apteek / Pharmacy ................ 0132824417Stipp Pharmacy ............................................... 0282611205Stonebridge Pharmacy .................................... 0315393263Summorfields Pharmacy ................................. 0119186804Summerstrand Pharmacy ................................ 0415832128Sun City Pharmacy .......................................... 0128140647Sunford Pharmacy ........................................... 0315004278Sunvillage Pharmacy ........................................ 0145522162Swaanstraat Pharmacy ................................... 0128004176Syd Goldstein Pharmacy ................................. 0562124171

TT.M Winn Chemist/Apteek Pharmacy .............. 0333424218Tafadzwa Phy Pharmacy ................................. 0113336910Tahiti Pharmacy ............................................... 0118521368Tamboerskloof Pharmacy ................................ 0214244450Tambottie Pharmacy ........................................ 0186421808Tasbet Park Pharmacy .................................... 0136970471Temba City Pharmacy ......................................0127176111Terrace Pharmacy ........................................... 0119681060Thakanyane Kwagga Pharmacy....................... 0127177006Thakanyane Pharmacy ................................... 0127177006The Dundee Trading Pharmacy ....................... 0342181683The Family Pharmacy ...................................... 0127017272The Medicine Chest Pharmacy ....................... 0415851800The Medicine Shop Pharmacy ........................ 0123464318The Ointment Jar Pharmacy ............................ 0879414097Thulumahashi Pharmacy ............................... 013 773 0351Tigrade Pharmacy ........................................... 0118258590Tirisano Pharmacy ........................................... 0127973046Tlhapiso Pharmacy .......................................... 0118381245Townsview Medicine Depot Pharmacy ............ 0116837008Transfer Pharmacy .......................................... 0127972740Trichardt Street Pharmacy ............................... 0123792600Tsakane Pharmacy .......................................... 0117386327Tshoane Phy Pharmacy ................................... 0127997232Tuckers Pharmacy ........................................... 0112340161Tugela Pharmacy ............................................ 0364481283

Tuine Rustenburg Pharmacy ........................... 0145333392Tulbagh Pharmacy .......................................... 0232300150Turf Pharmacy ................................................. 0114342104Tuscany Glen Pharmacy ................................. 0219091428Tuscany Pharmacy .......................................... 0145381620Tyrone Pharmacy ............................................ 0116463818

UUlundi Pharmacy ............................................. 0358700711Umhlanga Medisport Pharmacy ...................... 0315611227Umhlatuzana Pharmacy .................................. 0314032971Umzimed Pharmacy ........................................ 0392590280Unikem Pharmacy ........................................... 0219346580Uvongo Pharmacy ........................................... 0393150040

VVaalwater Apteek Pharmacy ............................. 0147553785Valhalla Pharmacy ........................................... 0126542041Van Der Walt Pharmacy .................................. 0163620612Van Rensburg Pharmacy ................................. 0122524788Vegan View Pharmacy .................................... 0114543701Vigne Pharmacy ............................................... 0282549565Village Pharmacy ............................................. 0137551572Village Square Pharmacy ................................ 0583031016Villiers Pharmacy ............................................. 0588210771VitaCare Koeberg Pharmacy ........................... 0215116131Vitacare Kromboom Phy Pharmacy ................ 0216967880Vitacare Plattekloof Pharmacy .........................0219111044Vredefort Pharmacy ......................................... 0569310015Vredendal Pharmacy ....................................... 0272131183Vryburg Pharmacy ........................................... 0539270281Vrystaat Pharmacy .......................................... 0169762567

WWaterberg Pharmacy ....................................... 0154914194Waterkloof ........................................................012-346882Waterstone Pharmacy ..................................... 0218520186Watson En Brink Pharmacy ............................. 0442722184Weleda Pineslopes Pharmacy ......................... 0114672430Welgelegen Pharmacy .................................... 0215580056Wes Krugersdorp Pharmacy ........................... 0116654702Westcare Pharmacy ........................................ 0314020280Westering Pharmacy ....................................... 0413602424Westgate Pharmacy ........................................ 0213716110Westham Pharmacy ........................................ 0315074978Westport Pharmacy ......................................... 0215540052Westville North Pharmacy ............................... 0312628172Westwood Pharmacy ....................................... 0119184747Wilderness Pharmacy ...................................... 0448770621Wilgemed Pharmacy ....................................... 0114754707Wilgers Pharmacy ........................................... 0128075182Willows Pharmacy ........................................... 0514440978Wilmar Pharmacy ............................................ 0349813922Wisani Medical Pharmacy ............................... 0127000765Witpoortjie Pharmacy ...................................... 0116646000Wollies Apteek Pharmacy ................................ 0185962106Wonderpark Pharmacy .................................... 0125493349Wooley Street Pharmacy ................................. 0396825349

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YYellowwood Pharmacy .................................... 0314623104Youngs Pharmacy ........................................... 0393172661

ZZeerust Pharmacy ............................................ 0186421558Zetlers Pharmacy ............................................ 0214654217