june online issue

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JUNE 2010 / soap box magazine

THE

HEALTHFACTORY’S www.thehealthfactory.co.zaJune 20�0

health ° wellness ° community ° going green ° products ° events

the voice of healthcare

Win! we’re giving away a fantastic prize from

of this special timeMake the most

Carrying

on yourshoulders?

the weight of the world

pilatesMaking sense of

Eating out?Chew on these facts first ...

Give a little bit ...of your time, talents & turnover

superfoodssupplements

From

Stay healthy this winter!to

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soap box magazine / JUNE 2010

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THE HEALTH FACTORY’s soap box magazine is part of our holistic approach to healing & living a healthy lifestyle. The publication is a revolutionery concept in that its content is not only relevant to living the

healthiest life possible, it is also written by health professionals and wellness experts. This monthly magazine features, among other things:

° real life stories relating to THE HEALTH FACTORY’s community / charity initiatives.° articles pertaining to health & wellness.

° reviews of relevant products & information on upcoming events in the health & wellness industry.° delicious, healthy & simple to make recipes endorsed by our in-house dietitians.

Every month 5000 copies of the magazine will be distributed into the hands of the target market identified by our marketing team as being the ideal audience for your business,

i.e corporate business parks and doctors’ rooms. We will also make an online copy available, thus the opportunities for distribution are endless!

We would love to give you the opportunity to advertise your product in our magazine. And if you do not already have a ready to print ad, we will design your advert free of charge.

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HEALTHFACTORY’S

the voice of healthcare

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B rrrr! Winter is definitely in the air. But, no worries! We’re here to combat the freezing temperatures with our red-hot June issue. Our awesome features are sure to warm you up!

To keep you fit, healthy and in top form this winter, we’ve filled this magazine with everything you need to know about:° the nutrients in superfoods and supplements° avoiding some of the uncomfortable side effects of being pregnant (look out for our fantastic giveaway from Jenna Clifford in this section!)° starting Pilates° combating shoulder pain° convenience foods and restaurant dining° and much, much more.

At THE HEALTH FACTORY we’re all about implementing a healthy and balanced lifestyle. This means taking care of all the aspects of your life – including finances and social support. So this month we’ve got some interesting tips and ideas for saving fuel (and money!) and getting your whole office involved in community work. We’re also showcasing some of the latest health and wellness products ... Excited yet? We are! So let’s get cracking:

health

wellness

community

going green

contributorsBiokineticist

Kabelo SenneloChiropractors

Dr Nadia CarlyleDr Ronnie CloeteDr Dylan Herwill

DietitianNiki Urquhart

PhysiotherapistAndrew van Rensburg

Cosmetic PharmacologistJohn Littlefield

Pilates Loma Botha

Editor & DesignerMarike Groot

contact details011 804 4049

THE HEALTH FACTORY Health & Wellness Centre

2 Stirrup Lane Woodmead Office Park

011 787 8244Endurance Sport & Wellness Centre

2nd Floor Riverview Centre98 Conrad Drive

Blairgowrie

websitewww.thehealthfactory.co.za

to advertisePlease call on011 804 4049

or e-mail [email protected]

The Shape of Things to Come Having a child is a beautiful process ... Our health professionals can help ensure that everything goes smoothly for both Mom and baby.

Painful Shoulders? Shoulder problems are more common than you might think. Fortunately they are preventable. But it’s never too late for treatment.

Practise Makes Perfect Pilates isn’t just a fitness fad, it’s a bona fide method of getting and staying fit. In this feature we tell you all you need to know to get started.

Fuel for Food Some fuel-saving facts to benefit Mother Earth. And your wallet!

look what we found!

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9

11

14

17

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Red-Hot Foods It’s not just their colour that’s red-hot. Their nutri-ents are pretty fantastic too!

There are some really mind-blowing new health and wellness products out there!

we have lots to tell you!

The Ins & Outs of Eating Out There are some basic things you need to know about convenience and restaurant foods. 12

Get giving! The success of your business gives you an unique op-portunity to help those less-priveleged. 15

June’s birthflower is the rose – a symbol of

passionate love. Exactly how we

feel about health & wellness!

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by Drs Nadia Carlyle & Dylan Herwill – chiropractors health

B eing pregnant is the best thing that’s ever happened to Lisa. She’s dreamed of this her whole life! Having a baby will make her world complete. And, thanks to her mom’s support, she’s very well prepared for all the weird and wonderful

changes her body is going to be going through: feeling bloated, tired and impatient, and having to deal with cravings, swollen ankles and even the rollercoaster emotions.

But the excruciating back pain caught her completely off guard. She’s never had back problems before. Why now?

Back pain during pregnancy can be divided into two categories:° The first is classed as true back pain. This type of pain is caused by the same reasons as back pain in patients who are not pregnant, i.e. muscles, ligaments and joints placed under increased strain by poor posture, heavy lifting, weak/ tight muscles or injury. True lower back pain is usually worse at the end of the day, after you have been on your feet for a long time – your muscles have become tired and your ligaments slightly stretched from the weight of your body (and your baby). ° Lisa is most probably experiencing the second type of pain which is as a result of the changes that occur during pregnancy, especially in the pelvis area. The pelvis is made up of two iliac or pelvic bones joined together by a wedge-shaped bone called the sacrum at the back, and a stiff joint known as the symphysis pubis in the front. The joints at the back, between the sacrum and pelvis, are known as the sacroiliac joints. All these joints are stabilised by a number of strong ligaments and, under normal circumstances, they move very little.

The muscles that attach to this area also play a very important role in stabilising the pelvis and lumbar spine and preventing excessive movement. This helps to ensure that the pelvis can perform its role of evenly distributing the load from the upper body to the lower body.

During pregnancy postural changes occur to compensate for the weight of your baby. These changes are necessary to keep your weight evenly balanced and protect your back and pelvic joints. Your body also produces more of the hormone Relaxin which softens the ligaments in the pelvis. As a result, these joints move more easily dur-ing and just after pregnancy to make your baby’s passage through the pelvis as easy as possible.

All these changes can give rise to two different conditions that affect the joints of the: Pelvic girdle pain and Symphysis pubis dysfunc-tion.

pelvic girdle painBack pain felt at the back of the pelvis in the region of the sacroiliac joint is known as pelvic girdle pain (PGP), or sometimes sacroiliac joint pain. The exact causes of pelvic girdle pain during pregnancy is still being investigated, but it is thought that the softening of the ligaments along with postural changes, muscle weakness and increases in the movement between the right and left pelvic bones and the sacrum can all increase the stress on the joints, ligaments and muscles around the pelvis. The increased movement in the sacroiliac joints and the reduced stability in the pelvic region can cause inflammation and pain – even with common movements such as walking, lying, sitting and standing.

PGP is often confused with or misdiagnosed as sciatica. But sciatica is caused by compression or inflammation of the sciatic nerve which leaves the spine in the lumbar region and travels down the leg. This compression may be caused by a damaged disc or by pressure from surrounding joints and ligaments. Pain accompanied by pins and needles or numbness and extends below the knee may be sciatica rather than PGP.

Having a child is a beautiful process ... but it doesn’t always go smoothly! We can

help you enjoy your pregnancy to the full by avoiding some of the uncomfortable side

effects of your changing shape

The

things to comeshape

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health by Drs Nadia Carlyle & Dylan Herwill – chiropractors

It is, however, rare for women who have had no previous lumbar problems to suffer from sciatica during pregnancy. It is thought that most pregnant women suffering from significant lower back or leg pain are suffering from PGP, the symptoms for which include some or all of the following:° Pain that is often on one side and concentrated in the but-tock area.° Pain that changes from side to side or is accompanied by general back pain.° Shooting pains in the buttocks or down the back of the leg.° Weakness in one or both of your legs.° Pain in one or both of your hips.

symphy-what?The symphysis pubis is the joint that forms at the front be-tween the two pelvic bones. This is a very stiff joint strength-ened by a dense network of ligaments, and under normal circumstances moves very little. During pregnancy however, as previously described, the increased levels of Relaxin increases the amount of movement and separation between the two pelvic bones. This may result in pain called symphysis pubis dysfunction. Many women who suffer from this type of pain often experience pain without any significant separation at the joint. The pain is therefore not related to the degree of separa-tion. The symptoms for symphysis pubis dysfunction include one or more of the following:° Pain in the pubic area and groin.° Other pelvic problems such as back pain, PGP or hip pain.° Grinding or clicking in the pubic area and pain travelling down the inside of the legs.° Pain when separating legs, walking, going up or down stairs, or moving around in bed.° Pain which is usually worse at night (getting up to go to the toilet is extremely painful).

If you are experiencing any of the symptoms of either PGP or symphysis pubic dysfunction, it is important that you con-sult with your GP or women’s health physiotherapist so that a full assessment of your lower back and pelvis can be per-formed and an appropriate treatment programme provided.

prevention is better than cureA good upright posture, avoiding heavy lifting and following some good back care advice will help to prevent back pain while you are pregnant. If your man isn’t around and you need to lift something, hold it close to your body, bend your knees (not your back!) and don’t twist to pick it up, but rather move your legs so that you are facing the object. It is, however, very important that you don’t lift anything too heavy. Rather get a nice, strong hunk to do it for you …

Being fit before you become pregnant will also go a long way to preventing back pain and pelvic issues. But if, like Lisa, you already are pregnant, it’s not too late to start improv-ing your fitness. It is now especially important to start with specific pelvic floor exercises (we’ll get to that a little later on). If you are not used to regular exercise, though, remember to start slowly and don’t over exert yourself. Speak to a fitness expert about starting a swimming, walking or cycling (on a static cycle) programme. You could also join an aqua natal, pilates or yoga class.

It’s important that you consult with your GP or allied health professional before starting an exercise programme during pregnancy, however. You need to be sure that the exercises

are going to benefit you during your pregnancy and that you have no contraindications to any of the exercises prescribed. This is even more important if you have symptoms of either PGP or symphysis pubis dysfunction.

help is at handThere are various tricks and treatments that can help alleviate back pain:° Physical Therapy: A physical therapist (physiotherapist or chiropractor) will perform a full assessment on your lower back and pelvis and be able to provide you with an accurate diagno-sis of what is causing your lower back pain. They will then be able to provide you with the appropriate treatment and advice according to your diagnosis. Consulting with a physical thera-pist is important to ensure that the cause of your pain is identi-fied and that you are receiving the correct treatment for it. ° Massage: Gentle massage to the lower back can often help to relieve tired, tight or aching muscles. This can be performed either with you leaning forward over the back of a chair with a pillow supporting your stomach or lying on your side. A mas-sage therapist, midwife or physical therapist (physiotherapist or chiropractor) will massage over the muscles that run down the side of your spine or concentrate on the lower back. It’ll be more fun if your partner does it, though!° Heat and water: A heat pack or a warm bath/ shower can also help to relieve back pain.Support belt: This may be recommended to help take some of the weight of your baby off your stomach and lower back muscles.° A support pillow in bed: Place a wedge shaped pillow under your stomach as you lie on your side.° Exercise: Pelvic floor and lower abdominal strengthening exercises (see below) are essential during pregnancy as they can help to strengthen the muscles which support the pelvis and lumbar region, which will in turn relieve some of the stress on the ligament, muscle and joint structures. Aqua-natal and pilates classes have also been found to be extremely helpful during pregnancy.

put your back into it!As we’ve mentioned before, exercise plays a vital role in com-bating back pain. But remember that the excerise programme to the right is only a general exercise programme for back pain during pregnancy. Once again, if you’re experiencing any of the symptoms of PGP or symphysis pubis dysfunction, consult with your GP or allied health professional before starting any of these exercises. All of these exercises can be adjusted according to advice that you have been given by them.

Always remember to:° keep all exercises in your pain free limits.° decrease the intensity of the exercises (if you experience pain) by: ° decreasing the number of sets ° decreasing the number of repetitions ° decreasing the range of movement ° decreasing the resistance° do all exercises slowly, breathing normally.° progress gradually according to your own level of comfort.° adjust the exercises and perform them in a standing/seated/all four position as you get into your second and third trimester. It’s best not to lie on your back for any long period of time at this stage of your pregnancy.

Also keep in mind that, following exercise, stiffness or

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Lying: Lie on your back with both legs straight out in front of you and your arms out to the sides. Raise one leg up and over the other one. Gently pull your knee across your body. Look in the opposite direction. Make sure that your shoulders stay on the floor.Seated: Place your left hand next to your right hip, hold on the side of the seat and rotate your upper body so that you are looking over your right shoulder. Repeat the same on the opposite side.

healthby Drs Nadia Carlyle & Dylan Herwill – chiropractors

SPINAL ROTATION STRETCH

BUTTOCKS STRETCHLying: Lie on your back and rest your right ankle on your left knee. Using your hands, lift your left leg into the air, bending it at 90°. Pull your left leg gently towards your body. You should feel a stretch in the upper back of your right buttock. You can use a towel to aid you in this stretch if holding your leg is uncomfortable.Seated: Sitting upright with your knees bent and feet on the floor, put your right ankle on your left knee, lean forwards at the hips and press down on your right knee. Repeat on opposite side.

CAT CURLSKneeling on both knees, breathe out as you let your spine curve inwards and pull your shoulder blades together. Keep your knees directly under your hips and hands under your shoulders. Breathe in as you tuck in your chin and starting at the top, curve your back upwards. Don’t hold but curve your back downwards.

UPPER BACK STRETCHKneeling on both knees, sit back on your heels and stretch your arms out straight on the floor ahead of you. Stretch out as far as you can. Now walk your arms to one side and hold, then walk them to the op-posite side and hold.

PELVIC FLOOR STABILITY EXERCISES

Lying: Lying on your back with your knees bent and hips facing the ceiling, find your neutral pelvic position (mid way between your back being completely flat on the floor and completely arched). Now pull your belly button to-wards your spine (i.e. contract your Transverse Abdominis muscle or TA), without changing your pelvic position. You should be able to continue breathing throughout the contraction. Hold for 10 sec. Repeat 10 timesSeated/Standing: The above exercise can be performed seated or standing. Just make sure that your hip bones are facing forwards (not down towards the floor, or up towards the ceiling) and pull your belly button in towards spine.

BRIDGINGWith your pelvis in neutral and TA contracted (pull belly button to spine), slowly raise buttocks from floor, keeping your pelvis stable and body in a straight line. Hold this position for 10 seconds and repeat 10 times. Keep the movement slow and controlled without tilting your pelvis in any direction.

BALL PUSHING & SQUEEZING Now place the ball (or

pillow) between your left leg and a wall. Press out against the ball, hold-ing the position for 10 seconds. Repeat 10 times. Switch sides and repeat.

Sitting on the floor, both legs bent, feet flat on the floor, place a ball (or pillow) be-tween your legs and squeeze. Hold for 10 seconds and repeat 10 times.

Back exercises for pregnancy

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changing timesThe changes that come with being pregnant can cause more than just back pain. Other symptoms can include: pain around the ear and jaw joint, between the shoulder blades, in the mid back, foot, knee or leg as well as nausea and headaches. All of these symptoms can be relieved through chiropractic care – a non-invasive and gentle form of treatment suitable all the way through your pregnancy (and beyond).

A variety of techniques ranging from gentle spinal adjusting (manipulation) through to massage, trigger point therapy and reflex muscle techniques will help in releasing stress and tension in your spine and other joints. Although spinal manipulation is completely safe during the first one and a half trimesters, gentler mobi-lisation techniques may be used during the second and third trimester due to the ligaments and joint laxity as described above. Let’s take a look at the specific ways in which a chiro-practor can help ease the burden:° Rounded shoulders and ‘jaw jutting’, due to the increasing weight of the breasts, can cause pain in the neck, middle back and shoulders and even lead to headaches. Chiropractic adjustments of these areas will release the tension on the joints and significantly reduce these aches and pains.° The forward position of the baby causes a shift in weight from the heels to the toes. As a result, the arches of the feet flatten, leading to pain in the balls of the feet. A chiropractor can help by adjusting the feet and ankles to balance the weight more evenly.° Low back, leg and hip pains may be because of the increase in the low back arch (lumbar lordosis) causing the joints in your spine to get jammed. Strengthening of the low back early in the pregnancy, through exercises prescribed by a chiropractor, will provide much needed support later on in the pregnancy. Muscle spasms and aching joints can also be helped through regular chiro-practic adjustments and massage techniques.° Chiropractic care can also help make the birth process easier for both mother and baby. Due to the integral way in which ligaments and muscles attach to the pelvis, even the seemingly harmless effects of something like postural strain can adversely affect the positioning of the uterus (and therefore the birth canal). A chiropractor can make sure that all the joints, muscles and ligaments in the pelvis function correctly to provide an “easy way out” for the baby.

by Drs Nadia Carlyle & Dylan Herwill – chiropractorshealth

Win!

Jenna Clifford, the premier purveyors of the finest signature jewellery, are giving away three silver Ladybug pendants on pure silk cords, valued at R1, 050 each. The Ladybug bodies display special fine rose engravings and a movable wing mechanism. Flora and Fauna represent a major recurring theme in

Jenna Clifford’s works and her very particular interpretations of all things

related to nature are amongst her most celebrated and memorable creations. The

iconic silver Ladybug pendant is symbolic of love and flight, perfectly representing

balance and truth.

If you or your partner is expecting a little bundle of joy soon,

send an email with a pic of the beautiful bump, your name,

number and THF JENNA CLIFFORD in the subject line, to [email protected]

Closing date 30 June 2010. Winners will be notified on 2 July 2010

one of these beautiful pendants

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by Dr Ronnie Cloete – chiropractor

Supraspinatus

Supraspinatus

Subscapularis

Infraspinatus

Teres Minor

In 2006, approximately 7.5 million people consulted a doctor for a shoulder problem, including shoulder and upper arm sprains and strains. More than 50% of these

are due to Rotator cuff injuries.Shoulder injuries are frequently caused by athletic activi-

ties that involve excessive, repetitive, overhead motion, such as swimming, tennis, pitching, and weightlifting. Injuries can also occur during everyday activities such washing walls, hanging curtains or gardening. The shoulder is an inherently unstable joint, as the ball of the joint from the upper arm is larger than the socket that holds it. It therefore requires many tendons, muscles and ligaments to hold it in place. Because of this instability it can be the site of many injuries.

warning signs° Does your shoulder feel stiff in movement of any direction?° Does the shoulder sometimes feel as though it wants to ‘pop out’ of socket? Do you sometimes hear a popping sound while performing any movement?° Is there any weakness present while carrying or moving any objects during your daily activities?

If you answered yes to any of the questions above, you should consult your nearest chiropractor, biokineticist or physiotherapist for a check-up.

The most important parts of the shoulder causing more pain and problems than any other are the Rotator cuff muscula-ture. The Rotator cuff is a collection of muscles surrounding the shoulder capsule which are responsible for the small movements of the shoulder joint. They consist of the Infra-spinatous, Supraspinatous, Teres Minor and Subscapularis muscles. The Infraspinatus and Teres Minor muscles together account for external rotation (with your elbow flexed at 90° at the side pushing your wrist outwards) of the shoulder. Supraspinatus is associated with abduction (lifting the arm sideways) while the Subscapularis muscle is used for internal rotation (with your hand behind your back pushing back-wards) and adduction (bringing the arm towards the body).

Shoulder problems are very common

– but there are ways to prevent

them

Muscles of the Rotator Cuff

front view

back view

Painful shoulders?

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what causes it?There are two major causes of most shoulder injuries. The 1st being degeneration, or general wear and tear. Unfortunately, the shoulder is a tendinous area that receives very little blood supply. The tendons of the Rotator cuff muscles receive very little oxygen and nutrients from blood supply, and as a result are especially vulnerable to degeneration with aging. This is why shoulder problems in the elderly are common. This lack of blood supply is also the reason why a shoulder injury can take a long time to heal.

The 2nd cause of most shoulder injuries is due to excessive force, or simply putting too much strain on the tendons of the shoulder muscles. This usually occurs when you try to lift something that is too heavy or when a force is applied to the arm while it’s in an unusual or awkward position.

There are two common symptoms of a shoulder injury: pain and weakness. Pain is not always felt when a shoulder injury occurs. Most people who do feel pain, report that it’s a very vague pain which can be hard to pinpoint.

Weakness, on the other hand, seems to be the most reliable symptom of a shoulder injury. Common complaints include an inability to raise the arm above the head or to extend the arm directly to the side or in front. In most cases, the larger the tear or damage to the tendons, the harder it is to move the arm and the injured area.

preventionRotator cuff injuries are very often caused by bad posture. In our modern everyday lives we tend to sit most of the day. This not only causes our core stabilising muscles to weaken, giving rise to lower back pain, but it also has the tendency to induce a rounded shoulder posture: The thoracic spine is excessively curved and the neck becomes painful as the chin is pushed forwards. This rounded shoulder posture gives rise shortened pectoral muscles and weak Infraspinatus (part of the rotator cuff) muscles. As a result, its effect on pulling the shoulder joint down is diminished, and the Supraspinatus tendon tends to rub against the acromion process, a bone directly overlying it. This leads to degeneration of the tendon and pain.

The good news is that by just adopting a better posture, you can prevent almost all rotator cuff injuries. Also, if you know you are performing in a sport where excessive lifting and overhead activities are required, stretching and strength-ening of the rotator cuff is essential in the prevention of injuries occurring in the 1st place

posture check

Arm Across Chest Stretch

Begin standing tall with your back and neck straight. Gently take

your arm across your body using your other arm to take it a little

further. Hold for 15 seconds at a mild to moderate stretch pain-

free and repeat 4 times.

Pec Stretch Begin standing tall with your

forearm against a wall and your elbow bent to 90 degrees

as demonstrated. Gently turn your body away from the wall

until you feel a mild to moderate stretch across your chest pain-free. Hold for 15 seconds and

repeat 4 times.

Hand Behind Back with Towel

Begin standing tall with your back and neck straight, your shoulders

should be back slightly. Using a towel, take your hand behind your back and up your spine

until you feel a mild to moderate stretch pain-free (figure 14).

Repeat 10 times.

Shoulder External Rotation

Begin standing tall, with your neck and back straight, your

shoulders should be back slightly. Keeping your elbow tucked into

your side and bent to 90°, gently take your hand away from your

body until you feel a mild to mod-erate stretch pain-free. Repeat 10 times. This specific exercise

can also be performed while the patient is lying on the side,

and will aid in the prevention of future impingement-type rotator

cuff lesions. sb

treatmentBefore starting any treatment, be sure to consult your local chiropractor, biokineticist or physiotherapist to make sure the exercises and stretches and treatment performed is correct for your specific condition. Other shoulder conditions include arthri-tis, bursitis, strains, sprains, fractures or dislocations. Pathology in the neck as well as heart problems can also refer pain to the shoulder.

Range-of-motion exercises are extremely important in rehabilitation of the shoulder. During elevation of the arm, make sure it is the shoulder joint itself that is moving, as patients with shoulder pain have a tendency to ‘hike’ their shoulders, causing undue neck discomfort.

Specific stretches for the Rotator cuff muscles will loosen up the taught bands and improve general mobility by reducing pain.

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by Dr Ronnie Cloete – chiropractorhealth

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by Loma Botha

P ilates is perhaps the most exciting and effective fitness trend to come around in a long time. And it does more than just tone and firm your

core! With time and dedication, Pilates practise can and will: ° Improve strength, flexibility and balance. ° Tone and build long, lean muscles (without bulk!). ° Challenge deep abdominal muscles to support the core. ° Engage the mind and enhance body awareness. ° Condition efficient patterns of movement making the body less prone to injury. ° Reduce stress, relieve tension and boost energy through deep stretching. ° Restore postural alignment. ° Create a stronger, more flexible spine. ° Promote recovery from strain or injury. ° Increase joint range of motion. ° Improve circulation. ° Heighten neuromuscular coordination. ° Offer relief from back pain and joint stress. ° Improve the way your body looks and feels.

To maximize results, always keep your belly button drawn in and up, your neck and back long, and your shoulders relaxed. And by initiating all movements from your center, you’ll improve your posture and look leaner in just a few workouts.

But beware of Pilates programmes that promise dra-matic weight loss or overnight transformations – that’s not what true Pilates is about.

Pilates can also be greatly beneficial to those who suffer from chronic back or neck pain, as well as some forms of arthritis. So discuss your condition with your health practitioner and check to see if you can incorpo-rate Pilates practise into the physical therapy that you may be receiving.

Practise makesTo make your entry into the world of Pilates as smooth as pos-sible, keep the following in mind:Go for a group experienceLearning Pilates on your own is certainly an option, but it is much easier to get a hang of this sometimes-challenging practise if you enroll in a class.

The camaraderie of group practise can deepen your experience and make your Pilates practise fun.

Even if you decide that home practise works best for your schedule or circumstances, consider signing up for one or two Pilates classes at your local studio. This will give you a firm ground-ing in the practise, and will help show you how the movements should be done to ensure maximum safety and effectiveness. The guidance and help you can receive from a professional instructor can be priceless.Don’t be afraid to askYour body will thank you for it later! Dress comfortably Always dress comfortably for Pilates. Wearing too tight clothing or uncomfortable clothing can lead to injury. Dress as you would for yoga: loose-fitting tops and sleek yet not too tight bottoms work best. Most Pilates are practised without shoes. Take caution to avoid injuryIf you are not sure how to complete a specific movement, refrain from trying to do it without professional supervision. Never at-tempt movements that are too challenging. You should not feel pain while practising Pilates. sb

perfect

free!THE HEALTH FACTORY is offering you the perfect opportunity to learn more about and get into Pilates. For a few week only we’re offering FREE Pilates & Yoga classes! Booking is essential. Phone 011 804 4049 or pop us an e-mail: [email protected]

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wellness

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by Niki Urquhart – dietitianwellness

W hile it’s always best to prepare your own meals so that you know exactly what goes into them, we’re all sometimes too busy

(or lazy!) to cook. Or maybe you’re lucky enough to have been invited out for lunch or supper. These situations could poten-tially be problematic when you’re trying to lose weight or at least follow a healthy eating plan.

But, provided you understand the concept of low GI/GL eating (see our May issue for more information on this topic), you can still make healthy choices.

flash in the panIn every supermarket you’ll find shelves and shelves of con-venient, ready-made sauces and meals available. And although these can be used on occasion, watch out! You need to read the labels. Carefully. The majority of these sauces are high in salt, sugar and fat, and ready-made meals are usually highly processed with large amounts of additives and preservatives. These meals should definitely not be consumed daily as many lack essential vitamins and minerals.

With anything ready-made, keep the following in made:° Choose low fat, low GI choices. ° Look for the green GIFSA logo. This indicates that the product is acceptable (think of it as giving you the “green light” to eat!).

To make it even easier for you, we’ve shopped around and listed some tasty winter meals that are acceptable.° When in Woolworths, try their:

° Beef and Country Vegetable Soup ° Chicken and Noodle Soup ° Beef Curry with rice (watch rice portion) ° Beef or Chicken Chow Mein (watch noodle portion)° At pick n pay, you can go for: ° pick n pay Choice Chicken Chop Suey° Weigh-less also has a couple of tasty options: ° Chicken Korma ° Chicken Tikka Masala

out on the town When ordering drinks, stick to: ° Tab (rather avoid the caffeine found in Coke Light)° Sprite Zero, Fanta Zero, Schweppe’s Lemon Lite° Appletizer (200ml diluted with soda water, because fruit juice is high in calories)° Ice tea lite (Lipton)° Mineral water (still or sparkling) or soda water° Decaf coffee with skim milk (no sugar)° “Skinny” decaf cappuccino with froth (no sugar)° Rooibos or herbal teas with skim milk (no sugar)° 1 glass dry or “lite” white or red wine (125ml)° 1 spritzer (250ml, half should be soda water or ice)° 1 Rock Shandy made with bitters and Sprite Zero° 1 “Lite” beer (1 can) or Savanna “lite” (1 bottle)° 1 tot of spirits (25ml) with soda water/Tab/Sprite Zero ° 1 dry sherry (60ml)

curb that craving!Warning: take-away menus in general are not slimmer friendly! Most take-away items are high in fat, high GI and high in sodium because they are usually made from highly processed meat and cheese. All the burgers available (chicken or beef) are either very high GI or very high in fat (or both) and can contain between 30-40grams each. These should really only be had on occasion, as it is very hard to find suitable choices! But if you really can’t help yourself, stick to our list of “better” choices. Once again, be warned: even though they are lower in overall fat content, they still contain high levels of saturated fat.° When stopping off at Steers, your best options would be: ° Chicken tikka box ° Chicken salad ° Chicken burger or Sweet chilli and cheese beef burger (they’re high GI, so only have half the roll)° When you’re craving Nando’s, stick to: ° Quarter chicken (rather avoid the skin and ask for grilled breast) ° Chicken strips with ½ portion of rice ° Vitality meal ° Portuguese or chicken salad

“It’s not food if it arrived through the car

window”- Michael Pollan

Whether you’re dining out of the house or out of a

container, there are some basic things you need to know about convenience

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° Single chicken or pine burger (again, it’s high GI, so try to only have half the roll)° If Wimpy is what you’re after, have one of these: ° Chicken, tuna or calamari salad ° Half a waffle – plain or with snowfreeze/ fruity banana freeze (but only if you absolutely have to as it’s high GI)

date nightWhen you’re going out, choose one of the following restau-rant or take away options:° Take her to a seafood place where you can (both) choose grilled options with no sauce or sauce on the side.° Sushi is sexy! Go for Japanese where you can choose op-tions such as sashimi, fish/ chicken teriyaki or tom yum soup.° Get close with Chinese! Choose stir-fry options such as chicken or veg chow mein with noodles (share 1 portion between the two of you). ° avoid sweet and sour as it is deep fried in batter ° avoid fried noodles and rice° Thai restaurants are not only very fashionable, they also have healthier options such as steamed fish or satay chicken.° Or heat things up with Indian choices such as chicken, prawn, or fish tikka. Rather avoid the curries as they are often creamy (korma or marsala).

deli delightsOur willpower most often crumbles during lunch time – when we’re faced with convenient (but unhealthy!) options from the vending machine or cafeteria. Rather visit the nearest deli and follow these principles:° When ordering a sandwich or roll where you can choose your bread, ask for wheat free rye or seed loaf/health bread.° If you cannot choose the bread, make sure you go for a low GI filling and rather have an open sandwich (1 slice of bread). Look for options that contain the following: ° Hummus ° Mainly salad veg (e.g. lettuce, tomato, cucumber etc) ° Cottage cheese and salmon ° Lean protein (chicken and tuna) ° Lean beef and mustard ° You can add one fat (feta/ avo/ mayo etc) ° Note what sauce it comes with: if it contains a lot of fat (e.g. mayonnaise) ask for it on the side so you can decide how much (think thinly spread and not drowned in sauce).° Go for the salad! But be careful as these can contain a lot of fat. Always ask for the dressing on the side and watch for fat traps (croutons, deep fried chicken strips, etc). Look for options such as: ° greek, french, grilled chicken or calamari salad ° stick to only one added fat to your salad (e.g. feta or avo) ° the best dressing would generally be balsamic vinegar/lemon and a dash of olive oil

fancy feastsWhen at a restaurant, keep the following tips in mind to make the most of your dining experience:1. Don’t eat the free bread! Rather ask the waiter to take it away and avoid temptation.2. Watch your portions. Restaurant meals are usually a whole lot larger than home-made ones!° You do not have to finish it just because it’s on your plate!° Remember to compensate if you want continued weight loss. Plan ahead and have a smaller lunch when you know you

going out for supper.° Drink up! Remember to drink lots of water, this helps to keep you full and will aid digestion.3. If you can, rather skip the starter. Sometimes, however, it might be a good idea to have one so you won’t over indulge in your main meal:° a French salad is a good idea (dressing on the side)° grilled mushrooms° smoked salmon° parma ham or carpaccio° grilled calamari (Cajun style or plain without lemon butter)° soups (also a good low fat, low GI main meal option) ° minestrone, chilled gazpacho, tomato, onion, or split pea ° watch for added cream and breadsticks (especially in creamy soups such as mushroom or butternut)4. On to business. Here are some healthy main meal ideas:° grilled chicken or fish, sauce on the side° ladies portion fillet or rump (rump contains less fat than fillet), trimmed of excess fat. If you crave sauce, go for BBQ or monkeygland (only add a small amount as they are high GI) and avoid mushroom, cheese and pepper sauces, as they are high in saturated fat. Remember to always order the sauce separate and add only a small amount. Don’t drown the food!° chicken kebabs° grilled seafood such as prawns, crayfish, mussels, calamari, etc (ladies portion and sauce on the side)° starch: a small portion of rice (especially basmati)/ pasta / baby potatoes or sweet potato with skin. Or, better yet, swap it for a side salad.° pasta dishes are usually high GL, so order a half portion and go for a tomato based sauce (napoletana, arrabiata, bolognese etc)° pizza bases are high GL (these should rather be shared with a salad) but here are some adaptations to help: ° ask for less cheese ° choose low GI veg (peppers, onion, asparagus, mush-rooms, artichokes etc) ° choose lean protein (chicken, parma ham) ° don’t add extra fat (feta, avo, bacon, garlic in oil etc)

the cherry on topSad news, but really it is best to avoid dessert if possible as most are high GI and high fat. A good replacement would be a “skinny” decaf or red cappuccino (made with skim milk). If it’s been one of those days and you absolutely have to have dessert, a few better (but still not great) options include:° fruit salad with ice cream° frozen yoghurt° ice cream (low fat if possible)° strawberries/ berries with a small amount of crème fraiche ° crème caramel/ brulee° cheesecake (low fat if possible)

keep at it!If all of the above seems too much to take in, please don’t lose heart. Once you’ve fully embraced the low fat, low GI/GL way of eating, making healthy choices will become second nature. And, best of all, you won’t feel deprived at all. In fact, you’ll truly enjoy every (healthy) morsel! So, take courage and stick with it. Before long, you’ll be really glad you did! sb

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wellness

pack a very powerful anti-oxidant punch, useful for fighting the hardening of arteries among its many other superior health benefits. It’s even richer in anti-oxidants than blueberries, cranberries and oranges and has high levels of vitamin B (riboflavin, thiamin and niacin), vitamin C, calcium and phosphorus. This unique synergy is key in preventing and even reversing many diseases. Such a delicious way to keep healthy!

Pomegranates Apples

are so commonplace that their health benefits are often overlooked. But according to research, this humble little fruit may help:° lessen wheezing in asthma sufferers.° lower cholesterol.° manage diabetes.° prevent breast, lung, liver and colon cancer.° with weight loss.

They are also high in soluble fibre and low GI, so keep them handy to snack on through the day.

An apple a day truly can help keep the doctor away!

are a rich source of Lycopene, an anti-oxidant renowned for its cancer-fighting abilities. In fact, can-cers of the prostate, cervix, colon, rectum, stomach, mouth, pharynx, and esophagus have all been proven to be staved off by high levels of Lycopene. And the good news for pasta lovers like myself is that toma-toes are equally nutritious whether fresh or cooked. So feel free tuck in!

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Chilliescontain a substance called capsaicin that is known for its: ° ability to fight inflammation and relieve pain.° cardiovascular benefits including reducing blood choles-terol, triglyceride levels, and platelet aggregation, while increasing the body’s ability to dissolve fibrin, a substance integral to the formation of blood clots.° congestion clearing abilities.° fat burning and immunity boosting properties.° ability to lower the risk of Type 2 diabetes.

They are also the perfect food to heat things up in these freezing winter months!

Red-hotfoodsKeep the

bugs at bay during the flu

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communitycompiled by Marike Groot

“I have noticed with interest … the incredible willingness and enthusiasm of South Africans to help & partner with those in need. Our hearts are in the right place,”

saysTracey Chiappini-Young, founder of How 2 Help.I’m sure you agree. I truly believe that most of us have the

desire to help those in need. Ubuntu is in our blood. But the busyness of our lives often robs us of the time, energy and creativity needed to truly make a difference. We’re always in a rush, on the run and fresh out of ideas. So we toss a coin into the outstretched hands of the beggar on the street corner and as we drive away we cross our fingers and hope he doesn’t spend it all on alcohol or glue.

Surely there must be other ways to help?How 2 Help – A Guide to Worthy Causes was written in

response to exactly this question. In this book, the authors have come up with some interesting ideas for making the most of your time and resources to help out worthy causes. Read more about this inspiring guide at www.h2h.info.

Using this book as a starting point, we have put together our own list of ways to help, especially in the corporate environment. Its goal is to help you turn Corporate Social Investment into Corporate Social Involvement. By integrat-ing charitable giving into your place of business, you can build a productive workplace where employees are inspired to give, both to their company and to the community that surrounds them. Creating a corporate giving programme means that “employees get to have a stake in the company’s philanthropy,” says Lindsay Siegel, associate director of the Committee Encouraging Corporate Philanthropy . “It creates a tremendous sense of loyalty.”

And the giving isn’t limited to monetary donations! “It is so important for us to realise that while funding assistance remains critically important, for us to give a little of our time and share a little of our love, knowledge and expertise, is often significantly valuable to these initiatives,” says Tracey Chiappini-Young .

Whether you’re the head of the company, or merely an employee, here are a few simple ways of imple-

menting a corporate giving programme in your own workplace:° Use the power of the group to do good things. The next time you have to plan a corporate team building event, how about turning it into a home building event in an impoverished area? ° Turn a party into a celebration. When planning your end-of-year-function, consider involving those less fortunate in the festivities by either holding it at or inviting an orphanage, old age home, etc. ° Make it count. Before you put in an order for Christmas cards to send to clients, friends and family find and support a local card-making initiative. They’re so much nicer than Hallmark’s! The same goes for corporate gifts. Source and give gifts that matter.° Have your cake … but don’t eat it! The next time your birthday rolls around, instead of bringing cake to the office and ruining everyone’s diets, drop off a cake or two at a children’s charity in your area. You’ll be giving yourself the best gift ever!° Form a giving group. Get your colleagues, friends & family to form a support group for a specific charity and use your resources, time and talents to organise and hold fundraising events, drives or awareness campaigns.° Share your skills. Get your company to encourage its employees to do pro bono work after hours. Or, even better, organise that every employee gets a day off each month to do charity work!° Give away your goods. Whether its products that don’t quite meet your standard, stuff you don’t use anymore or surplus stock, charities will almost always accept whatever you offer them. If they can’t use it themselves, they can probably sell it. ° Create relevant partnerships. Consider your company’s resources and how they can be used to benefit a non-profit or-ganisation. Think outside of the box on this one. You might be surprised how innovatively your resources can be repurposed.

But no matter what approach you take in bringing philan-thropy to the workplace, you’ll find that the joy of doing good is far from the only reward—in fact, corporate giving makes great business sense.

A commitment to charity can help when recruiting employ-ees, says Seigel. “The younger generation is looking to work for companies that match their own values. In terms of brand reputation and positive good will in the community towards the company, there’s a direct benefit.”

Getting involved in charity work also raises brand aware-ness. It is an ideal opportunity to market your brand in a way that matters.

But one reason for businesses to give back to their commu-nities trumps all the rest, says Seigel: “First and foremost, it’s the right thing to do.” sb

“When businesses reach a level of

success, it’s time, and probably past

time, to give back to the community.”

Bettye Harrison, president of Video Professor

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going green compiled by Marike Groot

Cars are convenient. There’s just no getting around it. No matter how dearly we love Mother Earth, we just love our convenient way of life more. Even if

the amount of money we pour into our tanks makes many a driver flinch, we’re not going to give up our cars. No way.

And while walking may still be the best way to save the planet from these fuel-guzzling, CO2 producing contraptions, there are, thankfully, other, practically painless ways to cut down on fuel consumption. So now you can not only do your bit to save Mother Earth from our harmful ways, you can save money too!

geared for savings° Let’s start with most obvious: Don’t drive a fuel guzzler. Do you really need six cylinders instead of four? Remember, the car does not maketh the man. Shop around before you buy and go for fuel economy rather than size and speed.° Keep your car properly maintained and tuned. And, yes, ladies, this includes you. A poorly tuned car can use upwards of 25% more fuel. Need any more reason to go chat up that cute mechanic?° Check your tyre pressure every time you fill up. Underin-flated tyres will definitely affect your fuel mileage negatively. The tread also wears down faster on underinflated tyres.° Remember: less is more. Getting rid of any unnecessary items in your car and lightening the load will translate to increased fuel mileage. ° Use the correct fuel for your car. Check the owner’s manu-al to see whether or not you need to fill up with premium to get the best performance (and fuel economy) from your car. Low octane is cheaper too!° And make sure your fuel cap fits snugly as evaporation can also up your fuel consumption!° Switch off the airconditioner. If our forefathers could cross the Drakensberg without AC, we can cross town without it! When you hit the open road, though, using the AC will be more economic than driving with the windows open as the extra drag on the car increases fuel consumption.

new habitsDevelop fuel-saving driving habits: ° Always accelerate gently. ° Watch traffic ahead of you so you can anticipate slow-downs and avoid stops. ° Coast up to traffic jams by lifting your foot off the gas pedal instead of approaching at full speed and slamming on the brakes. It takes 20% more gas to accelerate to normal speed from a full stop than it does from 10 or 20kph. ° Maintain a steady speed on the highway. Avoid getting stuck behind slow cars where you have to slow down to their pace and then speed up to pass. ° Slow down. Seriously. Driving at the speed limit doesn’t just save lives, it saves fuel too!° But don’t drive with your foot hovering over the brakes. Even the slightest pressure on the pedal can cause drag and an increase in fuel consumption.° Don’t warm up your car by letting it idle. Idling just wastes fuel. Besides, the engine warms up faster when driving than it does when idling. So just get going!° Avoid rush hour traffic. This will not only save fuel (stop-ping and starting uses a lot more fuel than maintaining a steady pace), it will also save your sanity! And getting to work early just might impress your boss …° If you’ve got more than one car in the family, let the person who drives the most (or furthest) use the car that’s lightest on petrol, even if that means switching cars occasionally.° Get organised and save fuel by combining errands into one trip. Trekking back and forth can easily double your fuel consumption. sb

Fill up on these fuel-saving facts

did you know?

If you always park so you can

drive straight out,

instead of parking so you have

to reverse and manoeuvre

on a cold engine, you could

increase your fuel mileage

by an amazing 25% over time.

– Peter G. Owen from Going Green

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compiled by Marike Groot look what we found

If you would like to have your product featured in this section, please e-mail [email protected] or call

011 804 4049

not all vitamins & minerals are created equalA compromised immune system will allow invaders like bacteria, viruses,

fungi, parasites and chronic disorders to flourish. It’s especially during the winter months that we reminded of this. All around us people are coughing and sneezing.

The FoodState Immune Formula offers nutritional support to strengthen your immune system. FoodState is a unique, new generation range of supplements. They supply nutrients in the form in which they are found in natural foods, in other words, the form in which they are best absorbed and utilised by the body.

So try taking a FoodState Immune Formula tablet, with its blend of Vitamin B12, Vitamin C, Betacarotene, Zinc, Selenium, Bioflavonoids, Glutathione Complex, Cysteine, Glutamine and Betasitosterol, every day to pre-

vent yourself from succumbing to the flu virus. It’s a worthwhile investment! Available at leading pharmacies.

www.foodstate.co.za

electric news!Your body is essentially a complex set of electro-chemical processes. Every time your lungs in- or exhale air, your heart beats, your brain thinks or your arms and legs move, a series of electrical impulses travel through the body. As with all electrical trans-mission systems, efficiently generating and transfer-ring the energy throughout the body is essential for wellbeing. Unfortunately, interference and blockages, causing pain, discomfort or limited movement, occur on a daily basis.

Power Balance®, after years of research and development, has produced a system to safely restore and optimize the electro-magnetic balance within the human body ... IMMEDIATELY. Their Mylar Holo-graphic Disk (the same substance used to keep static electricity from damaging electrical components) acts much like a switch, resonating within your system and turning on your energy field while it clears the path-ways so the electro-chemical exchange functions like the well-tuned generator it was designed to be.

Shop online at www.powerbalanceshop.co.za and improve your balance, strength and flexibility today!

much more than just a candleSoylites is SA’s first handpoured soy candle specialists and produce high quality soy candles using only natural ingre-dients. These natural candles burn at least 50% longer than paraffin candles, are biodegradable and contain pure cotton wicks. And unlike paraffin candles, they contain no petro-chemicals and don’t release any toxins! Only pure essential oils are used for scenting (no synthetic fragrances) which make them ideal for aromatherapy.

Soylites is constantly developing new and innovative products. One of their exciting products is the therapeutic moisturising candles. These candles melt at only 2 degrees above body temperature and are rich in nourishing vitamin E and lecithin, ideal as a general hand, face and body mois-turiser or for cracked heels and cuticles, scars and minor cuts and abrasions. The candles have even proven to be effective as an aid in the treatment of psoriasis and eczema.

All Soylites products are ‘green friendly’ and support local suppliers as far as possible. Find out more about their unique products at www.soylites.co.za

red alert!We need help from selected supplements to support our

bodies in a nutrient-poor, chemically overwhelmed,

polluted world. Using targeted supplementation is one of

the best ways to augment a healthy lifestyle and some

‘damage control’. – Natural Medicine August 2009

Documents

june online issue