Charlene of Monaco Water Biker

+SA's HEALTHIEST CITY May 2018

TORCH Charlene of Monaco Water Biker. Paddle Boarder. FAT Olympian.Mother. FAST HOW TO EASY WAYS TO SLAY YOUR TRIM DOWN INNER & TONE UP! QUITTER

Sculpt a Tight Tush In 15 Minutes SPECIAL a Day! • Thali’s Best Curries SPECIAL REPORT • Lisa Clark’s Has Social Fave Tomato Media Made Dishes Us More • 30-Minute Lonely?

Meals R50.50 (VAT INCL) NAMIBIA N$53.00 • All the 05093 Bliss Balls 9 772075 406001

May 2018

FOOD HUB 40 Taste Of Thali Take a holiday to India via your plate – no passport required 40 44 You Say... Tomato Spice up One super sauce, so many moreish meals your life! 50 All In A Day Lunch, dinner and dessert are sorted with these quick, 30-minute meals 52 Bite-Sized Bliss Craving something sweet? Keep these BEST BODY 86 The Mom Divide nifty nuggets around 58 The Food Lovers’ Workout Want to keep your bestie and your baby happy? Read this 55 10 Kitchen Gadgets You Not even brownies can slow the results Can’t Live Without of this kilojoule-crushing workout 88 Let It Out Luxe essentials you didn’t know you 62 One-Piece Workout: Kettlebell Your guide to healthy venting absolutely needed One move. One tool. A world of gains 90 Drive It Home 64 15-Minute Workout The car you want with the budget you’ve got Make your bod’s biggest muscle work ON OUR a little harder with this quickie STYLE & BEAUTY COVER 65 Back To Basics Increase your balance and stability with this move 93 Break A Nail (Rut) 126 Ditch your fail-safe shades and enter 66 Making A Racquet manicure utopia Trust squash pro Milnay Louw – this is the sport you need to try 96 Just Desserts 58 32 Subtly sweet fragrances to have you smelling 68 Water Hazard like a treat 74 We take a closer look at how water shortages are affecting your health 100 Feed Your Face Nourish hungry skin with these nutrients 71 Your Body On... Antioxidants 64 in a bottle 39 The truth about what blueberries can and can’t do for you 106 Take A Hike Forest bathing’s never looked this good 116 72 The Magical Powers Of Food Pairs These pairings are better than cheese and 112 Steal Her Style wine, promise Wearing Gigi’s workout clothes could give you her abs, right? 747 S l ay Yo u r I n n e r Q u i t t e r HowH to keep that devil on your shoulder quiet 787 Burn, Fat, Burn FEATURES Iss this trendy diet really the key to 32 Fit To Reign a slimmer silhouette? How Princess Charlene juggles duties 818 You Lose, You Win while staying healthy TwoT women team up to build the body 116 2000 Online Friends ofo their dreams And Lonely As F**k Social media can actually be pretty isolating LIFEL ETC 120 L i f t H e av y, L o o k H o t Add extra weights and lift like a girl! 828 Speak Easy MeetM the manual for negotiating fights 126 How Are We Doing? anda building bonds Obesogenic environments and how to change them 858 WTF Is... Genital Bleaching? ShouldS you be putting your parts through that?

96 IN EVERY ISSUE Fragrances 6 10 16 good enough Letter Tell WH Guy Next to eat. From The 12 Door Editor Ask 18 8 Anything WH Social Meet The 21

Team Discuss! TOP PHOTOGRAPH: MICKY HOYLE

5 WOMEN’S WOMEN’S HEALTH | 2018

May 2018 May

I can make make I can “I have two a difference a difference in someone’s in someone’s hands so I can I can so hands life, give them that’s enough.” PRINCESS CHARLENE

or an education, or an education, do If something. a little bit of help help of bit a little PHOTOGRAPH AND COVER PHOTOGRAPH: SEAN LAURÉNZ SEAN PHOTOGRAPH: COVER AND PHOTOGRAPH LETTER FROM THE EDITOR THE PRINCESS DIARIES

Give me a good blow dry and a crimson manicure and I will honestly tell you that I have my sh*t together. But this is proven woefully inadequate when one comes face- to-face with Princess Charlene, who gets to check of: ex-Olympian, mother of twins, 40-year-old and, well, royalty in a single huf of breath. It’s a pretty tough act to follow, which is not helped by her complete lack of formality – despite her residential address being The Prince’s Palace, Monaco, she is 100 percent genuinely chilled SA vibes. Yes, still. When deputy ed, Wanita, our creative director, Rob, and I meet Charlene, she is super keen to chat to us about her two new sporting passions. Nope, not swimming, but paddle boarding and water biking. I’ve seen enough Disney movies to know that I’ve never spotted a princess engage in either, but I’m hooked on the idea! And then I got to this Quitter on page 74, my slacker Chimp would to leap out of my comfort zone. I have signed issue’s features and discovered that apparently have done just the opposite... Do you know up with the WH team to run The Cape Town the reason that I am so taken by this idea how I can unequivocally conﬁrm this fact? 12 One Run and I’ve taken up trail running. – and so many others – is down to something Because my team – darling girls that they are So if you spot #WhereWasDan, call me out a wise-ass has dubbed My Inner Chimp. – have coined the hashtag #WhereWasDan on it! And in the meantime, turn to page 32 Apparently, MIC wants to commit to all sorts for all the physical activities to which and read all about what Princess Charlene has of fun physical things – hello FOMO, my old I excitedly yell: ‘Yes, count me in!” and been up to – she is incredibly inspiring friend – but realises, once in, that’s it’s not then bow out of... in a very down-to-earth, grab-life-by-the- exaaaaactly my bag... I am certain this has Inner Chimps keep themselves busy. horns kind of way and we’re thrilled that we never happened to Princess Charlene. When They’re also to blame for you slamming the still get to lay claim to her as South Africans. someone ﬁrst asked her: “Charlene, do you alarm of in the dead of winter or feeling water bike?” and she presumably said: “Not intimidated to try a new gym class. But yet, but I’ll try”, she then went on to master this winter I’ve got The Chimp’s number, water biking and introduce an entire charity- so I have vowed to drag myself out of DANIELLE WEAKLEY driven water-bike event to the fair shores bed regardless of the wintery hour and Editor of Monaco. According to Slay Your Inner committed – no, not to water bike – but @DanielleWeakley @danweakley

What the team did this month...

MAKE SURE YOU GET YOUR GIRL DO SOMETHING THAT CHALLENGES SQUAD TOGETHER LIKE @MICHELLE_ YOU! LIKE @AMY_HOPPY WHO IS OCTOBER, @GINA_DIONISIO AND ATTEMPTING TO RUN A 10KM RACE @_ROBINJADE_! THE #WHGETSFIT IN LESS THAN 45 MINUTES. CHALLENGE STARTS THIS MONTH!

GO BE A GAL WHO JOINS IN! THERE’S GET YOUR BAKING GLOVES ON! ALWAYS A FITNESS CHALLENGE HOMEMADE TREATS ARE THE BEST ON INSTA! HERE’S THE APRIL – AND YOU KNOW EXACTLY WHAT’S #WHPLANKCHALLENGE IN THEM! @LEIGHCHAMPANISKING MADE THIS VEGAN TART FOR US!

6 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za NEW MARKETING AND PUBLIC RELATIONS COMMERCIAL HEAD OF EVENTS: MONTHLIES Francois Malan 021 408 1228 ([email protected]) Who doesn’t like COMMERCIAL MANAGING EDITOR Gerda Engelbrecht 021 443 9868 ([email protected]) to indulge every COMMERCIAL MANAGER Lise Coetsee once in a while? We 021 443 9833 ([email protected]) MARKETING MANAGER Roxanne Cloete reveal our ultimate 021 408 3815 ([email protected]) cheat meals – even DIGITAL CAMPAIGN COORDINATOR Lilitha Johnson if they are in EDITOR 021 443 1237 ([email protected]) our dreams! PUBLISHING SALES TEAM Danielle Weakley BUSINESS MANAGER: MEDIA 24 LEISURE SALES Danie Nell ([email protected], @danweakley) 011 322 0799/076 263 9114 ([email protected]) JHB: Kylee Robertson 011 322 0799/076 263 9114 ([email protected]) Lasagne. Still bubbling. With wine. Kathryn Molyneaux (Booth) 011 217 3197/083 395 3442 And a crowd. ([email protected]) Jeanine Kruger 011 217 3202/082 342 2299 ([email protected]) CT: Myles Kelsey 021 443 9475/082 613 8498 ([email protected]) Lameez Raizenberg 021 408 3960/082 909 9696 ([email protected]) Hannes Burger 021 408 3078/076 152 4605 ([email protected]) MEDIA24 CENTRAL SALES GENERAL MANAGER: ADVERTISING David Hay 011 217 3034 ([email protected]) JHB AND CT: Tammy Holtshausen 011 217 3022/083 443 8107 ([email protected]) CREATIVE DIRECTOR DEPUTY EDITOR FOOD & MANAGING EDITOR DBN: Theresa Lavery 031 566 2442 ([email protected]) Robert Cilliers Wanita Nicol Amy Hopkins MEDIA24 MAGAZINES DIGITAL ([email protected], @robdcilliers) ([email protected], @wanita.nicol) ([email protected], @amy_hoppy) CPT: 021 468 8299; JHB: 011 993 8050; DBN: 021 468 8070 Easy answer! Roast potatoes I’m wheat- and dairy-free, so it’d have to be A large puttanesca pasta. I don’t call ([email protected]) – Karoo-style! a cheeseburger with chips and a milkshake. it cheating, it’s carbo-loading. GENERAL MANAGER, PRINT MEDIA Ishmet Davidson GENERAL MANAGER, LIFESTYLE Raj Lalbahadur ART COPY GENERAL MANAGER, MONTHLIES Nerisa Coetzee CFO, LIFESTYLE Jameelah Conway

CIRCULATION SALES AND SOLUTIONS CIRCULATION MANAGER Riaan Weyers 021 443 9964 SUBSCRIPTION MANAGER Jenny Marinus ([email protected])

FOR ANY QUERIES, PLEASE PHONE 021 406 2121 SENIOR DESIGNER SENIOR COPY EDITOR SUBSCRIPTION ENQUIRIES: 087 740 1039; FAX: 086 457 5943; EMAIL: [email protected]; Leigh Cann Leigh Champanis-King SMS: WOMENSHEALTHSUBS TO 32511 (R1 PER SMS); ([email protected], @leighcann) ([email protected], WEB: WWW.MYSUBS.CO.ZA/MAGAZINE/WOMENS-HEALTH @leighchampanisking) CALL CENTRE OPERATING HOURS: Slap chips on a roll with “secret” spices (which 8AM-5PM (MONDAY TO FRIDAY) I think is basically crack, ’cause they’re so addictive). A cheese toastie... With vegan cheese and mayo obvs! All subscription payments to: Women’s Health, PO Box 16428, Vlaeberg, 8018 WOMENSHEALTHSA.CO.ZA Reproduction Media24; Printing Paarl Media Cape; Distribution On The Dot 011 402 1205

Copyright © 2009 Media24 (Pty) Ltd. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or be transmitted in any form or by any means, electronic or mechanical, without prior permission by Media24 (Pty) Ltd.

Women’s Health does not endorse the use of chemical or related slimming products that promise instant or long-term results. Slimming products MANAGING EDITOR: DIGITAL DIGITAL EDITOR should not be used as a substitute for a healthy diet and/or exercise. Susan Barrett Gina Beretta All prices recommended retail selling price. ([email protected], @susanjbarrett) ([email protected], @gina_dionisio)

I like cake for breakfast. It’s not A family-sized dessert dish of tiramisù. (I’ve HEARST MAGAZINES INTERNATIONAL cheating. It’s living a little. eaten it before. My husband was horrified.) SVP/MANAGING DIRECTOR ASIA PACIFIC & RUSSIA Simon Horne DIRECTOR OF INTERNATIONAL LICENSING AND BUSINESS BEAUTY FASHION DEVELOPMENT Richard Bean SVP/EDITORIAL & BRAND DIRECTOR Kim St. Clair Bodden DEPUTY BRANDS DIRECTOR Chloe O’Brien EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks

GLOBAL EDITIONS / EDITORS-IN-CHIEF AUSTRALIA Jacqueline Mooney BRAZIL Camila Borowsky HEALTH & BEAUTY EDITOR FASHION ASSISTANT CHINA Vivi Hu Gotlhokwang Angoma-Mzini GERMANY Markus Stenglein Robin-Jade Carolus GHANA Godfred Akoto Boafo ([email protected], @gotangoma) ([email protected], @_robinjade_) GREECE Angeliki Gourni LATIN AMERICA (CHILE, COLOMBIA, COSTA RICA, Cheese board and two bottles of red: I like to have my cake and eat DOMINICAN REPUBLIC, EL SALVADOR, GUATEMALA, always remember to hydrate! it on the weekend. HONDURAS, MEXICO, NICARAGUA, PANAMA, PERU, PUERTO RICO, VENEZUELA) Cesar Perez MALAYSIA Sueann Chong EDITORIAL MIDDLE EAST Yi-Hwa Hanna NETHERLANDS Milou Turpijn NIGERIA Osagie Alonge POLAND Aneta Martynów RUSSIA Maria Troitskaya SOUTH AFRICA Danielle Weakley SPAIN Cristina Mitre Aranda SWEDEN Erika Kits Gölevik THAILAND Nitra Kitiyakara EDITORIAL ASSISTANT JUNIOR WRITER INTERN TURKEY Sibel Yeşilçay UNITED KINGDOM Claire Sanderson Zinhlezonke Zikalala Michelle October Chandré Davids UNITED STATES Liz Plosser ([email protected], ([email protected], ([email protected], @zitchzikalala) @michelle_october) @chandre_davids) XL Maccy D’s fries… If I were to cheat on my veganism it would A full-house steak gatsby with Judge me later, please! be with a Jason Bakery doughssant. all the trimmings.

SHARED SERVICES PRODUCTION MANAGER Kerry Nash IN-HOUSE PHOTOGRAPHER James Garaghty INTERN Cally Silberbauer

8 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za ADVERTISING PROMOTION ti/Inﬁdels Creative Management; ti/Inﬁdels Creative , the “Power Edge” trade dress as well as corporate and product identity used and product as corporate as well dress trade Edge” , the “Power herein, are trademarks of Caterpillar and may not be used without permission. Medicus, an authorized distributor of Cat Footwear of Wolverine World Wide, a global licensee of Caterpillar Inc. of Caterpillar a global licensee Wide, World of Wolverine of Cat Footwear distributor Medicus, an authorized not be used without permission. and may of Caterpillar trademarks are herein, Colori Alice Model Management; hair and make-up: S/Twenty Management; model: Robyn Creative Simal/Supernova Ricardo Photograph: Clothing: knit: H&M, jeans: Diesel Carolus; Robin-Jade assistant: Fashion www.cat.com ⁄ www.caterpillar.com www.cat.com Yellow” logos, “ Caterpillar their respective IT, FOR BUILT CATERPILLAR, CAT, All Rights Reserved. Wide. World © 2018 Wolverine WE HEAR YOU Tell us anything

HEALTH AND HAPPINESS ARE FOR EVERY BODY.

Our top reads this month Fit To Reign, page 32 “There’s something about being in the water... I ﬁnd so much comfort and peace.” Cover star Princess Charlene

You Say... Tomato, page 44 “This simple tomato recipe probably saved my life as well as my children’s – I didn’t have WINNING Live Better intent, the girl that never with eating and exercising. time to spend hours in LETTER Bag This year I have made gives up but tightens her So I decided to get myself the kitchen.” a decision to live a healthy ponytail and overcomes some motivation and Lisa Clark, food stylist and cookbook author A New lifestyle by exercising, the challenges life may immediately thought about eating healthily and taking throw at her. Women’s Women’s Health. I browsed Water Hazard, Hobby care of my body. I am Health magazine is the website for an entire page 68 I’m a 25-year-old a lover of magazines and my monthly dose of Sunday and eventually “People are trying teacher who used to think books, but I had never motivation. Thank you, WH! bought myself a magazine to save water by Women’s Health was only bought a WH mag. So Sabrina Rodriguez to treat myself. I have found not washing their for ﬁt women who’ve got it I grabbed it and I’m so Pereira, Johannesburg what I’ve been missing and vegetables. They’re not all together... Until I started impressed! I literally cannot I’m so excited to do the making sure the food is reading it. I realised it’s for wait for another issue. I am Break Out Lara Croft workout! prepared hygienically.” every woman, no matter so inspired by everything Of Your Rut Thank you! Inge Nieder-Heitmann, her shape, size, dreams you guys put in it. I love I’ve found myself in a bit Jesse-Kim Grundling, dietician or aspirations. Women’s you guys; I never miss of a slump recently, both George Health not only inspires an issue. You are part women, but also reminds of my family now! them that they’re perfect. Tabisa Ntebe, Pretoria Drop us a line at [email protected]. Now I religiously await Please include your full name and the city in which you live. each month’s edition to hit Your Monthly the shelf at my local shop. Dose Of Kick-Ass WRITE IN AND WIN! Thanks to WH’s tips and Women’s Health magazine This month’s winner receives a his/hers Lacoste tricks, I’ve signed up for my motivates me to be the fragrance hamper, including 125ml Lacoste Essential ﬁrst ever marathon – eep! girl who wakes up every Eau de Toilette Spray and 90ml Lacoste Pour Elle Tara Douglas, Randburg morning with purpose and Natural Eau de Toilette Spray, valued at R2 515. PHOTOGRAPH: GALLO/GETTYIMAGES.COM PHOTOGRAPH:

10 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za

ASK US ANYTHING

SERIOUSLY, ANYTHING AT ALL...

I was in a cycling class the other day and the instructor said “good job” to the people on either side of me. Does she think I’m lame? ANSWER Don’t be self-conscious. Go into any class knowing what you want out of it. If you need to change your technique or increase your speed, the instructor will tell you. They often give compliments to students who are doing well but might need a little extra encouragement (maybe there was tension in your classmates’ faces). Good coaches should recognise everyone. Feeling ignored? Tell the teacher this: “I come pretty often and really like this class. I’d love to get more feedback from you.” If you don’t DON’T BREAK THE CYCLE. connect with her after that, try another instructor. PHOTOGRAPH: MUNETAKA TOKUYAMA MUNETAKA PHOTOGRAPH: PLUNGE A LUNGE! 100 % Drug-free2 Stick it to pain. Last up to 5 days1 Pain reduction1. Prevention of further injury by limiting harmful ranges of motion1. Enhanced athletic performance1. 100 % drug-free2. Easy step-by-step application. Water & sweat resistant2 Available in rolls and 14 pre-cut designs1.

Marketed & distributed by References: Adcock Ingram Critical Care (Pty) Ltd, 1. Adcock Ingram Critical Care Data on File Reg. no. 2000/004208/07, (SpidertechTM Global Brochure & Pocket Guide) 1 Sabax Road, Aeroton, 2013, Johannesburg. 2. SpidertechTM Instructions for Use Tel. +27 11 494 8000 Please read the complete instructions for use before application. 1074992 04/2018 Are you a perfectionist?

41 percent of polled readers admit they’re totally OTT when it comes to keeping things perfect. Beware though: this kinda messes with your overall well- being as it’s linked to depression and anxiety. Try to tone down on being too meticulous and focus on the things you can control, not those you can’t.

ould you ever consider to understand ving genital bleaching done? what you should be making. Research benchmarks for your MY current salary and 6%5% 51% check things like Sure, I’dneedavery Umm, COLLEAGUE experience, location is that?! why not? good reason. hell no! WITH THE and skills or degrees. Salaries depend on Forthe38percentwhodon’tknowwhatgenitalbleachingis:it’s SAME JOB these factors and a procedure to lighten darkened skin around the genital area. TITLE GETS could be the reason Totryornottotry?Readmoreaboutitonpage85. your colleague is PAID MORE being paid more. If THAN I DO. you learn that your CAN I BRING salary is lower than EVERYONE what’s normal in IT UP WITH the market, prepare SAYS THEY uncommon. Embrace MY BOSS? to ask for more. FEEL SLEEPY it! Consider it Treat this like any a perfect opportunity 34 ANSWER raise negotiation: WHAT’S YOUR AFTER SEX, to go for round two BIGGEST HAIR Finding this out pull together your BUT I GET or get up and do STRUGGLE? is not easy, but accomplishments TOTALLY those chores you The percentage mentioning the over the past year. were avoiding. The of you who struggle colleague to your When you approach AMPED AND other possible reason with breakage. boss is o-limits the convo with your CAN’T LIE for extra energy? Not This could be – though you can manager, focus on climaxing. When you a result of over talk to her about these achievements STILL. WHAT’S perming, relaxing orgasm, your body and colouring. And a raise. Whether and the research GOING ON? releasesaﬂoodof environmental you’re annoyed or you’ve done on oxytocin, a hormone factors, like chlorine, wondering whether your market value. ANSWER that makes you want dirt and the sun, she thinks your Knowing your worth It sounds like you to relax and cuddle. don’t help either. colleague is “worth” and being armed experience an Whichbringsme Maybe skip that next more, these feelings with data makes it perm and remember adrenaline surge back to: the perfect to treat your hair to a can be motivation to easier for your boss during sexual opportunity to go nourishing treatment stand up for yourself. to approve that activity, which isn’t for round two! every now and again. Do some digging increase.

14 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za SIMPLY FLAWLESS DAY TO NIGHT

STAYFAST FOUNDATION & PRESSED POWDER

24hr Wear. Flawless Matte Finish. SPF 20. Shades for Everyone.

Maximum look, minimal effort.

Model is wearing Stayfast Foundation in Caramel M&CSAATCHI ABEL/21909/E/01 Tudor Caradoc- Davies

GUY NEXT DOOR Email us! > Got a question? Email us at [email protected]

MY GUY a guy who is with you, permanently, ASKED FOR snotty tissues A “BREAK” and all. WHILE I WAS SICK MY BF AND STUCK DUMPED IN BED. IS ME FOR NO HE WORTH PARTICULAR KEEPING REASON DURING AND NOW MY GOOD- HE WANTS HEALTH ME BACK. DAYS? I LOVE HIM, My friend is On the face of it, I would BUT NOW say “no” because I HAVE TRUST mad at me you should be there for your ISSUES. because her partner through SHOULD thick and thin, in I TAKE HIM boyfriend sickness and in health, even if you BACK? asked me out BOW OUT are not remotely You could, but THE FIGHT. near the wedding- I would be adamant and I ratted him vow stu. That said, that he fess up on if your relationship why he dumped was in bad shape you in the first out to her. How and you were place. “No particular heading towards a reason” does not is she justifying break or a break-up, instil confidence then your being sick for the future her anger? or bedridden should and whatever he not really be says, there was a factor (unless a reason. People ANSWER “Therearenonesoblindasthosewhowillnotsee.”You it’s something major do not just remove didtherightthingandnowyouarepayingforitbecauseyourfriend – colds don’t count). themselves from isdrowningundermultiplecurrentsofemotionandself-doubting Sure, it’s extra relationships (and all drama.HerearejustafewofthepossiblescenariosIthinkshemight swak because you the associated life bedealingwith:angerthathewentforyou,sadnessthathedid(and are feeling weak, entanglements that reading erroneously into it that she is not good enough even though low and generally come with them) for heisadickandherself-worthshouldbefreefromhischeating kak, but if he was no reason at all. If scumbagmoves),angerthatshedidn’tseeitherself,denialthat heading for the he opens up about iteverhappened,embarrassmentaboutithappening,angerthat youhave“ruined”herrelationshipevenifdeepdownsheprobably door regardless, it and if you can believesyou,doubtthatyouaretellingthetruth,doubtthatheis better to let him go handle his reason, tellingthetruth,grapplingwithhisdenials,doubtingyourintentions rather than hang on then you have the et cetera ad nauseam and ad infinitum. There’s really not much you as your sickness makings of a fresh candoherewhilesheworksthisout.Ifyouhaven’tgivenherthe buys you a little start together. If not, facts,doso,inverysimple,practicaldetail.Beavailableshouldshe more time in what’s to stop him needtotalk,butalsogiveherspace.Itmighttaketime.Evenifshe the shape of from doing it again sideswithhim,hewillprobablydothisagainandthescaleswillfall a metaphorical when the mood fromhereyes.Trytohangonandbethereforherontheotherside. boyfriend Med- takes him?

Andifthat’stootough,knowthatyoudidwhatyoucould. Lemon. You want Tread carefully. GALLO/GETTYIMAGES.COM PHOTOGRAPHS:

16 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za SELF-DEFENCE FOR SKIN

REPAIR Restore your skin’s protective barrier function with SBR.

REPLACE

RESTORE

FO LLY RMU A LA IC T D E E D M

N A

B P

C W

O A

U T

EMOLLIENTS FOR REPAIR OF SKIN BARRIER FUNCTION IN:

DRY SKIN CONDITIONS PSORIASIS

CONTACT DERMATITIS ECZEMA

SBR cream restores the skin barrier with barrier-enhancing oils in an easy to apply cream base. It has both a rapid and a lasting ef ect with a formula that maintains the proper balance to enable the skin to stay moist, soft and supple. Ideal support for chronic dry skin conditions. Contains no fragrances, has low potential to cause irritation and is hypoallergenic. VERY DRY SKIN DRY SKIN

1041100 07/2017 https://www.facebook.com/SBRsouthafrica/ Adcock Ingram Limited. Reg. No. 1949/034385/06. Private Bag X69, Bryanston, 2021, South Africa.Telephone +27 11 635 0000. www.adcock.com.

LEPETTA 083 415 6431 8345T WH SOCIALGRAM

#WHFITFLUENCER WHO: @shalima Actress and entrepreneur Shalima Mkongi is not just doing the most on our TV screens, she’s also very active on the fitness front. “My dad took us swimming at the gym when we started primary school and at high school it was gym at 5am everyday,” she says. This explains where she gets her forever-ready bikini body, which inspired her to start her own bikini line @limakinis_za. She loves her smoothies for breakfast, mint tea throughout the day and she’s not one to miss her daily cardio sesh...

#WHLOVES Readers walking the talk Helloworld! At Women’s Health we don’t just dig documenting our healthy, active lifestyles – we love it when you do too! Check out our social stars this month, as well as our highlights on social media @the_kundib on Instagram @kellyfitty on Instagram New week, new goals. Monday morning “It’s Monday... Your potential is reads @womenshealthmagsa before the waiting on you” #mondaymotivation Monday workout. @melindabam I’m Fit poses for the win! coming for your abs lol you’re gorgeous! #WHONTHEGO Winning combo you’ve got there!

> Beauty ed @gotangoma and intern @chandre_ davids tested their quads with a 45-second wall sit for the #WHWallSitChallenge.

> “Dynamite comes in small packages” is deﬁned by our deputy ed @wanita.nicol, who makes @villagefoodie_ on Instagram @flexy_fitnessonInstagram@fl fit I t Just yumminess from my kitchen. CHARACTER BUILDING –anapt lifting look super-easy. Childhood fave. I use Woolies no description of my experience of added sugar and salt peanut butter. thesefirstfewweeksof2018! #KgadisKitchen #Healthy #yoga #split #yogagram #instagood #ProteinOats #yogainspiration #iloveyoga > Big ups to our intern Can we order this in? Keep inspiring, girl! @callysilberbauer who rode and ﬁnished the @ctcycletour... On a mountain bike! FACEBOOK INSTAGRAM TWITTER PINTEREST Facebook.com/ @WomensHealthMagSA @WomensHealthSA Pinterest.com/ WomensHealthSA WomensHealthSA

18 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Is 2018 your year to be active and live healthier? Thengetactivewithus,everySaturdayatavenuenearyou!

VENUES GAUTENG Ruimsig MPUMALANGA Getyourticketon Alberton Wierda Park Nelspruit quicket.co.za Benoni Sandton WESTERN CAPE Garsfontein Sunninghill Constantia Tickets from Kempton Park LIMPOPO Durbanville only R30! Pretoria Polokwane Sea Point POWERED BY

IT’S COMING!

POWERED JOBURG BY

&DURBAN CASEY CRAFFORD PHOTOGRAPH:

@WomensHealthSA @WomensHealthMagSA Women’s Health South Africa {dijuicy news. shareable stats. convo starters. s!

TURN UP THE HEAT Love your food with a kick? Good news: you can amp up the heat simply by putting on some tunes. A study from the University of Oxford found listening to fast, high-pitched music while eating your curry creates an efect called “sonic seasoning”, which can increase the perceived chilli sensation of a dish by up to 10 percent. Even spicier: a separate study in PLOS One showed a possible link between eating hot red chilli and living longer. Now that’s hot!

WE LIKE IT HOT. PHOTOGRAPH: GALLO/GETTYIMAGES.COM PHOTOGRAPH: {be ututyy

TCeleb make-up artists are! celebs’ ISconﬁdants – they see all, hear all and T keep it all on lockdown better than R agovernment server. But we got Sebastine

THE NUMBER OF FOUNDATIONS IN SORBET’S NEW Pepler(whose clients include Victoria’s MAKE-UP RANGE. SAY WHAT?! THE RANGE, PRICED FROM A R200, CAME FROM A SURVEY OF 500 WOMEN GETTING SecretAngelMaria Borges and Pearl Thusi) to UP CLOSE AND PERSONAL WITH THEIR COMPLEXIONS AND INCLUDES FOUR DIFFERENT TEXTURES AND 28 DIFFERENT SHADES. A HOMEGROWN RANGE THAT P dishonwhat really matters: the make-up! CATERS TO YOUR SHADE? WE’RE SOLD. U - WWHAT’S THE MOSS STOLEN PRODUCTFT ROM U I ? E “MMascaras and e r THE luustwort yitems kit. I use MAC n E n n BARE K TRUTH BBlack Lash Mas a , ” Consider this pre ’kini A WWHAT’S wax: a study by the THEMOST University of California OOVERRATED found those who M MMAKE-UP groom their pubic TRICKINYOUR hair could be up to OOPINION? IFF ONLY four times more likely A

“I am so over H ET EF R to contract a skin- drawn-in, ONE PR CT,C based STI than those

F caterpillar, W TIS T who don’t. Micro Innstagram “I alw s ke tears from waxing or

eyebrows s re I a earich shaving could make O

wwith ton uri r in us more susceptible, fooundati tr bag.

says dermatologist Dr S too ma . I a t Kavita Mariwalla. If you Simply nd- wax, ﬁnd a studio that

coombing drops uses hard wax, which N thhe eyebrows Iwarm in doesn’t require cloths. upwards can myhands and

This grips hair better;

O mmakeahuge then massage plus strips can’t be I dierence.” in circular

reused. When shaving,

movements use a designated bikini S

onto my face.”

razor and replace it

often. Lastly, wait S a day before sex so E T’S A PRICEY

any tears can heal. Or P DUCT THAT’S

try lasering: it’s painless F WORTH EVERY PENNY?

and destroys hair N “I recommend the

growth at the follicle. Intraceuticals 3 Step

Check out your

O Layering Set, R4 950

options at TheLaser at select salons, to all C Beautique.co.za and my clients. It transforms SkinRenewal.co.za. the skin, leaving it voluminous and plump.” PHOTOGRAPH: LISA SHIN LISA PHOTOGRAPH:

22 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za

{fitnessdiscuss PEDAL ! POWER If you’re trying to improve your cycling, you’re better of adding strength training to your routine than extra bike rides, a review in Hydration Sports Medicine has Station found. Strength training Drinking litres of water after a tough workout your legs teaches the isn’t enough to rehydrate properly. Turns out you muscles to fire more have to replace the eiciently, so it takes specific fluids lost, namely sodium and less energy to produce TRY IT! glucose, says sports Do 20 minutes of the same amount of split squats, leg dietician Nicki de Villiers. presses, lunges “They also accelerate the pedalling and your and dead lifts intake of water.” Who twice a week. knew? Try these two rides will be easier. blends next time you’re sweating: Powerade Zero We cannot wait for Powerade’s brand-new sports drink to hit stores #gratitude #selflove in SA! It’s got all of the electrolytes and none Not just meaningless hashtags, it turns out. A study in the Journal of Physical Activity of the sugar. Visit and Health found young women had higher levels of body satisfaction after one yoga Powerade.com.au to see class than after a resistance training class. The authors think it’s because yoga promotes how much you need to relaxation, which lowers anxiety. Follow these three feel-good yoga accounts: hydrate after exercise with their hydration calculator. HydraStay Inspired by the way plants protect themselves from water BODY KID LOVE NATURE scarcity, HydraStay’s key LOVE @earthchildproject LOVE ingredient, the amino acid proline, protects @mynameisjessamyn Earthchild Project @themindful_movement your cells from losing This (self-described) teaches kids in under- Poses in inspiring outdoor water and promotes “fat femme” shows yoga resourced schools yoga, settings from local yogi tissue repair. R200 is for every body. teaching them to respect Anastasia Dellis – what’s at HydraStay.co.za themselves, each other not to love? and the planet. The feed

is pretty damn cute. PHOTOGRAPH: GALLO/GETTYIMAGES.COM

24 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za

health

THE PERCENTAGE MORE BACTERIA ON YOUR CELLPHONE THAN ON A TOILET SEAT. ALSO FOUND ON PHONES: FAECAL MATTER. ! KEEP IT CLEAN (REGULARLY) WITH DETTOL PERSONAL CARE WIPES, R14, CLICKS. Source: University of Arizona, London School ten of Hygiene & Tropical Medicine POP QUIZ!

Psst... Around 15 to 20 percent of young women have this pee issue: AB Leakage Burning C D Frequent Chronic urination UTI’s

WEIRD STUFF THAT WORKS ANSWER: A. Yep, 10.3 percent of women under the age MORE FIBRE... of 40 experience urinary incontinence – aka unintentional leakage. It’s HEALTHIER GUMS... called stress incontinence: whizzing from the pressure of laughing, sneezing or HEALTHIER LUNGS jogging – and it’s really common. Weak pelvic-floor Good habits can have a wellness domino efect, but the muscles are likely to blame. Strengthen them by doing links aren’t always obvious. The latest chain reaction: Kegel exercises (contracting your pelvic-floor muscles) MORE FIBRE HEALTHIER GUMS daily: start with three sets of 10 reps, holding each for five HEALTHIER GUMS HEALTHIER LUNGS seconds. Gradually increase People who ate fewer than 12g A survey found that people who each squeeze by one of fibre per day were more likely skipped the dentist had an 86 percent second per week until you’re to have gum disease than those higher risk for pneumonia than those able to hold for 10 seconds. who ate 24-plus grams daily, per who went twice a year. Turns out, a study. Whole grains (oats, quinoa you can accidentally inhale bacteria WH online! etc) were particularly beneficial – they that are in your mouth, causing lung Head to may curb chronic inflammation, a key inflammation, and good oral hygiene WomensHealthSA.co.za factor for developing gum disease. – including those twice-yearly check- for our round-up of Kegel tools.

ups – can reduce the bad bugs. GALLO/GETTYIMAGES.COM PHOTOGRAPH:

26 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za

{weightdiscuss loss !

THE PERCENTAGE OF US WHO HOLD ONTO JEANS THAT DON’T FIT AS MOTIVATION TO SLIM DOWN. THE REASON IT WORKS? IT PUTS EMPHASIS ON OVERALL BODY COMPOSITION, WHICH IS IMPORTANT FOR HEALTH. BUT, IF YOU HAVE A CLOSET FULL AND HAVEN’T BEEN THE THAT SIZE FOR YONKS, CLEAN OUT THE SPACE FOR NEW CLOTHES AS AN INCENTIVE TO MOVE ON. CARB GENE Ifyou’rewonderingwhyyoucan’teverstop atjustonehelpingofpasta,letusenlighten you:scientistsreckonsomeofusarecarb sensitive,withtastebudsthatespecially lovestarch.IntheDeakinUniversitystudy, starch-sensitivesoulstendedtohave Snap to it higher-kilojouledietsandlargerwaists. Smashed your weight-loss goal? Don’t keep Oh.Whiletheprosworkoutexactlywhy,try mum. Sharing the news on social platforms, like Insta, can help you hit the next target, say somegreenteanexttimethecravingshit. American University researchers. Turns out opening up about progress and setbacks “Itgivesyouaquickkickandisanappetite (e.g. before and after pics) in a virtual suppressant,”saysnutritionistTeresa community keeps us motivated and accountable. Time for a cheeky #gymselfie. Boyce.“Bythetimeyou’vefinishedawarm cup,youmayfindthecraving’spassed.” PHOTOGRAPHS: GALLO/GETTYIMAGES.COM PHOTOGRAPHS:

28 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za

{sex GET MORE Os ! New research from the Archives of Sexual Behavior found that some women are orgasming up to 55 times in a given month. The women in question, it turns out, are hooking up with other women. One reason lesbians have better sex, according to the researchers, is because “women are even more likely to orgasm when both partners are promoting varied sexual behaviours.” Keen to up your O count? Prioritise oral sex, genital stimulation and deep kissing, per another study.

HaveSex,StayHealthy THE RECOMMENDED LIFESPAN, IN YEARS, OF THE AVERAGE SEX TOY. BUT THAT’S NOT TO SAY THEY WON’T Ef the flu. No, really: a new study in the journal Nature Medicine found that activating GO ANY LONGER. “USUALLY PEOPLE the brain’s reward system could potentially enhance immunity. And few things tickle that RETIRE THEIR SEX TOYS BECAUSE pleasure centre better than sex, experts say. Toget the biggest bang, delay your big O. THEY WANT TO TRY SOMETHING NEW OR DIFFERENT, NOT BECAUSE OF “The brain’s reward region is activated most during the minutes when you’re anticipating AGEING MATERIAL,” SAYS GEORGE an orgasm, so the longer you’re craving a climax, the more immunity benefits you may MASCHE, CO-FOUNDER OF ADULT ONLINE STORE PASSIONFRUIT.CO.ZA. see,” says psychologist and sex expert Dr Brandy Engler. A fun way to do just that: go PRESERVE YOURS BY INVESTING IN AN down on each other, stopping before you peak each time, suggests Engler. The longer ANTIBACTERIAL CLEANSER, LIKE PJUR MED PERSONAL CLEANING SPRAY you can play the don’t-finish game, the less sick days you both may be taking. LOTION, R276, PASSIONFRUIT.CO.ZA. PHOTOGRAPH: GALLO/GETTYIMAGES.COM PHOTOGRAPH:

30 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za l BODY WASH

Because you deserve more me-time

Also available in hand wash, bubble bath and new Luxury Oil Soap, across a range of fragrances. to Reign

ATHLETE, OLYMPIAN, PRINCESS. HSH PRINCESS CHARLENE OF MONACO HAS LED AN EXTRAORDINARY EXISTENCE. SHE GIVES US A GLIMPSE INTO LIFE AS A ROYAL – AND THE FITNESS ROUTINE THAT KEEPS A 40-YEAR-OLD MOM OF TWINS LOOKING THIS GOOD

BY WANITA NICOL PHOTOGRAPHS BY SEAN LAURÉNZ cover star N CLOTHING: JACKET AND TOP: FOREVER 21; LEGGINGS: H&M; WRIST WRAPS: STYLIST OW LO DESIGN THAT’S AT IT! ROYAL WISDOM “I'm not really a big fan of the gym,so I keep active outdoors – hiking, running, swimming, paddle boarding. Do what works for you.” CLOTHING: LEGGINGS AND TOP: H&M SPORT; JACKET: FOREVER 21; BRACELET: CARDIL cover star “Hi, I’m Charlene.” It’s not a sentence I ever expected to hear from Her Serene Highness Princess Charlene of Monaco. Just moments before, the crew had been debating appropriate ways to address her. There was a brief mention of curtsying. But as the princess warmly shakes hands with every member of the crew, laughing and cracking jokes, her South African accent 100 percent intact, it's evident that she’s still one of us – just with a whole lot more responsibility.

Charlene arrives at our makeshift photography studio After retiring from swimming, Charlene took a year inaballroomatEmperorsPalacewearingasimple and a half off from sport altogether. It was a welcome button-down shirt, skinny jeans and boots, almost break for her body, but emotionally, the transition no make-up. “I’m sorry about this,” she says, waving was tough. “After training five hours a day and having onehandtodisplaydark,vampynailpolish.“Iwasat a coach and teammates and goals, retiring from all theLaureusWorldSportsAwardslastnight.”Asifwe that... It’s very sad, it’s depressing. It feels like you’re hadn’t all been scrolling through tabloid images of suffering a loss in your life,” she says. To help fill the the princess in her one-shouldered Stella McCartney void, Charlene started channelling her energy into eveninggownand,yes,wonderinghowonearthshe other areas, like trying “dangerous” activities that was going to make it to a cover shoot halfway around had been off limits during her career – things like ice the world just hours later. skating, roller skating and skiing. “It was a disaster,” “At some point in the evening, you may have noticed she says of that last one. “I was screaming the whole you didn’t see me anymore,” she says. “That’s when way, I cracked a rib... I’m so clumsy on land.” I left, got straight into a car, onto the plane and woke up here in South Africa.” That’s one helluva juggling act. But, for Charlene, it’s Run to the water not unusual. “This is my life,” she says. “I have five or six It’s not unusual for cover stars to arrive at a shoot with events in three countries to go to in the space of five an entourage of assistants, their preferred make-up days. I have to pack for all kinds of conditions – rain, artists and hair stylists and a long list of demands. snow, sport... I never just go to one place, it’s always Charlene arrives with a paddle – the kind you use in one and then the other and the other. And if it’s an stand-up paddle boarding, one of her new sports of official event, the protocols are different, so I have choice. She’s also a keen hiker and runner, but she’s still to be prepared for everything.” happiest in the pool. “There’s something about being Then again, Charlene’s life has never been what in the water... I find so much comfort and peace. It’s most of us would deem normal. Before marrying Prince a very quiet sport. You don’t interact; you’re in silence. Albert II and becoming Princess of Monaco, Charlene It’s a place where I can be in my own meditation enjoyed a successful career as a professional swimmer, without interruption and go at my own pace.” racking up the medals and representing SA at the Those intense five-hour training sessions are a thing Olympics. “I don’t think waking up at 3:55am to dive of the past, though. These days Charlene’s goal is into a cold swimming pool at five o’ clock is normal,” simply to stay as fit and healthy as possible. “I’m not she admits. “But you set out to win a medal, you 20 anymore; I’m 40. I know I can’t train as hard as want to win a gold and you’ve got six kilometres I did when I was 20 because it takes time to recover. to swim in a session in the morning and only you If I train, like, 14 kilometres one day, the next day I’ve can do that for yourself.” got public events and I’m not going to be recovered, so I have to find a balance of how far I can push It’s a self-rescue method that teaches babies to turn myself and for what reason.” onto their backs and float as soon as they enter the And then there’s water biking. When she’s met with water. Now three years old, little Jacques can blank stares all round, Charlene whips out her phone swim 25 metres unassisted and pull himself out of the and enthusiastically shows us pictures of what looks pool. Gabriella is not far behind. “I don’t want to push like a bicycle with seaplane struts attached. “So, you them,” says Charlene. “As long as they can manage pedal, like on a spinning bike. And on the back it’s got themselves in the water. And I have eyes on them all a little propeller,” she explains. the time. A distraction can determine the life or death Charlene’s brother, Gareth Wittstock, introduced of a child. You won’t hear or see the struggle.” her to water bikes after the craft’s inventor showcased Through the foundation, thousands of children them at the Monaco Yacht Show. Charlene immediately have learnt to swim and perform CPR – in many spotted an opportunity. She organised Monaco’s first communities the adults are unable to swim, so the water-bike race with contestants including several children need to be able to look after themselves. celebs and international sports stars – SA’s Ryk “I think it’s so important that you give them the tools Neethling and Percy Montgomery among them. so they can save their own and save someone else’s Also among the participants was Charlene’s husband, life,” says Charlene. She recalls the story of an 11-year- Prince Albert II, himself a former Winter Olympian in old boy in Durban who used the techniques he learnt bobsleigh. The proceeds went to the Princess Charlene through the foundation to save a 13-year-old who was of Monaco Foundation, which funds numerous projects drowning in the sea. “The kids know what to do – they around the world, mostly around education, sport know how to respond quickly,” she says. development and water safety. Tastes of home Saving lives From a tomboy, who, as a child, broke her arm in six Charlene initially started the foundation to give back places swinging from a tree – “Zorro was my hero to the sporting fraternity that had given her such at the time” – Charlene is now on first-name terms a head start in life. “That’s always been a passion with the world’s top fashion designers. Her outfit at of mine – to give back. I wouldn’t feel right if I didn’t the Laureus awards was described as “old-school give back,” she says. “I have two hands so I can do Hollywood glamour”. But at home, it’s mom uniform: something. If I can make a difference in someone’s “I’ll mostly be out playing with my children, so jeans, life, give them a little bit of help or an education, leggings, T-shirts and tracksuits,” she says. “And, that’s enough.” honestly, that’s me. That’s who I am.” She began by focusing on her fellow athletes It’s not easy being a mom of twins – Jacques and – helping under-resourced teams get what they Gabriella are quite different from each other. Where needed to compete and be successful on the world Gabriella loves dresses, tiaras and princess things, stage. Just before her wedding in 2011, Charlene Jacques is fascinated with trucks and firemen. swam the Midmar Mile to raise funds for the SA “They’re very active and very fast, so I have to keep Special Olympics team to get to the games in Athens. up with them,” says Charlene. She also raised funds to upgrade swimming facilities And when your son is the future sovereign, it in Pietermaritzburg so that gets even trickier. “It’s very important that I protect local swimmers could have their privacy as much as I can, but I also need to raise international-standard them in such a way that they don’t feel isolated and pools in which to train. they feel free. They’re little people and they’re still ROYAL “I know there’s a lot that discovering the world. But it’s a lot of stress for me WISDOM works against the athletes to protect them because you don’t know if someone’s “When I get to in South Africa,” she says. taking pictures of them or stalking them.” “It’s so sad because they Charlene ensures that her children are aware and

a hotel, the first RE; MAKE UP: ALEX BOTHA; work so hard and all they proud of the African half of their heritage. There’s thing I do is want to do is make people always South African food in the palace – Ouma stretch and, if proud and then the press rusks and Marie biscuits are firm favourites. And she there’s a pool, I go nail them when they don’t regularly serves dishes like potjies and bobotie, even fora swim.Or do well. I think it’s an at formal occasions. It goes down very well – although I take a walk. It achievement just to get out Europeans struggle to get their heads around what works all that there and do something.” mealie meal is. “I miss South Africa,” she says. “The travel stiffness The other major focus people, the humour, the products.” out of me and of the foundation is When Charlene was a teenager, she dreamt of water safety – something winning medals, going to the Olympics and becoming helps with the of which Charlene is a teacher. She certainly achieved the first two and, stress of travel a fierce advocate. Her through her foundation, has achieved the third to a as well. My own children, twins Prince degree as well. Now entering her 40s, she’s showing no swimming kit Jacques and Princess sign of slowing. “I’m trying to convince myself that age goes everywhere.” Gabriella, attended lessons is just a number,” she laughs. “But seriously, if you keep with a drown-proofing yourself fit, healthy and strong, have a good balance coach in Pretoria when going in your life and do what works for you and makes STYLIST: KARIN ORZOL; HAIR: SAADIQUE RYKLIEF USING BALMAIN HAIR COUTU they were five months old. you happy, it doesn’t matter what age you are.” CLOTHING: SHORTS AND SOCKS: FOREVER 21; DRESS/TOP: CONVOY AT AVANT

36 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za cover star

THE PRINCESS DIARIES A peek behind the scenes of Princess Charlene’s everyday life

FAVOURITE SA FOOD Oxtail potjie. HEELS OR FLATS Barefoot. FAVOURITE DESTINATION CITY Tokyo. I love Japanese food. MOST OVER- USED EMOJI Rainbows. FAVOURITE INDULGENCE A glass of red wine. BEAUTY ROUTINE I keep it simple – non-perfumed face wash, good moisturiser, sunblock. KIDS’ PROGRAMME YOU CAN RECITE Peppa Pig. AVO OR NUT BUTTER Both.

May 2018 | WOMEN’S HEALTH 37 DON’T MISS OUT!

Need to clean up your diet, quit sugar and get into shape? We have tons of extra recipes, meal plans and exercises to help you reach your goal weight. ON SALE NOW! Visit FitShop.co.za and click on WOMEN’S HEALTH Food Hub

n. St io ea ct m se in e g ip b c o e w r l s s u p n a o c b k e r d u w o n i i t h

e r s p o i c m

y ,

t t n r

a e

l y

s p

o d

Food f

o y

g t

Lovers’ d

SPECIAL ,

o .

t n

e By Amy Hopkins

h u

a d

m p

, o

h r c

h i r

o u d r n s

a TASTE

SA culinary legend, Liam Tomlin is the chef⁄owner of four restaurants around the Western Cape, including what is reputedly the best Indian eatery – and a big WH favourite! – Thali. We bring you four recipes from Liam’s latest cookbook – a photo-diary and journey through Indian cuisine

Photographs by Micky Hoyle Food OPPOSITE PAGE Hub Onion lachcha 1/ Forthecurrysalt,placethesalt 1redonion,1brownonionand and curry powder in a bowl and 2shallots,allpeeledandthinly mix together to create a spicy salt. sliced into rings Add the lime zest and mix well. Juiceof2lemons Store in a clean airtight container Kala namak (black salt) until ready to use. Kashmiri chilli powder PREVIOUS PAGE 2/ For the chilli oil, heat 50ml Small bunch of mint, leaves vegetable oil in a heavy-based picked and chopped panoverahighheat.Combine Small bunch of coriander, alltheingredientsinthepanand leaves picked and chopped Smoked tomato roast for five minutes. Stir the 2 spring onions, trimmed spices constantly to prevent them and thinly sliced aubergine curry sticking to the pan. When the Freshly ground black pepper + THALI CURRY SALT spices become highly aromatic, 50g sea salt add the remaining oil. Reduce the CHAAT MASALA heat to the lowest possible setting 50g curry powder 5/ For the tomato sauce, heat 45g coriander seeds and continue to cook the oil for Grated zest of ½ lime the remaining vegetable oil in 30g cumin seeds one hour. Remove from the heat a heavy-based saucepan over 30g fennel seeds and allow the oil to infuse for 12 THALI CHILLI OIL a medium heat. Add the onion, 30g ajwain (carom seeds) hours at room temperature. Strain 1 litre vegetable oil garlic, ginger and chilli and cook 8 whole dried chillies, the oil through a sieve lined with 60g fresh chilli, until the onion is translucent. broken into pieces a double layer of muslin. Discard sliced with seeds Add the Spice Blend, stirring 70g black peppercorns the solids. If the oil is too spicy, 5g whole, dried chilli continuously to prevent the 30g kala namak (black salt) add more vegetable oil to dilute 10g crushed chilli flakes vegetables and spices from 30g amchoor (dried mango the heat. Pour the Thali Chilli Oil 10g smoked paprika sticking to the pan. When the powder) into a clean airtight container 10g Kashmiri chilli powder spices become highly aromatic, 30g ground ginger and refrigerate until ready to use. 5g dried garlic chips add the tomato paste and continue 15g Garam Masala 3/ For the spice blend, combine 5g dried onion flakes to stir for four minutes before 15g Kashmiri chilli powder the cinnamon, cumin and 2 bay leaves adding the vinegar. Cook until coriander seeds and peppercorns Small bunch of curry leaves the vinegar has evaporated 1/ For the Chaat Masala, combine in a shallow, heavy-based pan before adding the plum tomatoes, the coriander, cumin and fennel over a low heat and dry roast SPICE BLEND cooking briefly until they break seeds and ajwain, chillies and for five minutes. Stir the spices down. Transfer to a blender and peppercorns and dry roast over 5g cinnamon stick continuously to prevent them blend until smooth. Pour through a low heat for five minutes in 15g cumin seeds from sticking to the pan. When a fine sieve into a saucepan. Add a shallow, heavy-based pan. Stir 15g coriander seeds the spices become highly the shallow-fried aubergine and the spices continuously to prevent 3g black peppercorns aromatic, remove them from the stir into the smoky tomato sauce. them from sticking to the pan, 5g smoked paprika pan or they will continue to roast. 6/ For the aubergine purée, set becoming bitter or burning. 5g turmeric Allow them to cool before a wire rack over a medium, open When the spices become highly 3g Kashmiri chilli powder grinding in a spice or cofee gas flame. Prick the aubergine all aromatic, remove them from the grinder until fine. Add the paprika, over with a fork and char over the pan. When cool, grind in a spice FRIED AUBERGINE turmeric and chilli powder and open flame for 15 to 20 minutes. or cofee grinder to a fine powder. AND TOMATO SAUCE blend for a further minute. Turn regularly to ensure that the Sieve the ground spices through 250g vegetable oil 4/ For the fried aubergine, heat skin is completely and evenly a fine drum sieve and discard the 650g aubergine, 150ml vegetable oil in a shallow charred. When the aubergine is coarse pieces left behind. Transfer cut into 2cm cubes saucepan over a medium heat. soft and shrivelled, remove it from the roasted spice blend back into Thali Curry Salt (see above) Add the cubes of aubergine and the open flame. When cool enough the grinder and blend well with 400g onion, finely chopped shallow-fry, stirring frequently to handle, cut the aubergine in half the remaining ingredients. Store 10g garlic, finely chopped until crisp and golden. Using lengthways and, using a spoon, in a clean airtight container in 60g fresh ginger, peeled a slotted spoon, lift the aubergine scoop out the flesh into a sieve a dark place to extend the shelf life. and finely chopped out of the oil and drain on kitchen suspended over a bowl. Allow 2/ Combine all the onion rings in 10g fresh red chilli, finely sliced paper to absorb any excess oil. the aubergine flesh to drain a bowl, add the lemon juice and 100g tomato paste Season generously with Thali for 30 minutes. toss to evenly coat. Allow to infuse 250g Champagne vinegar Curry Salt. When the oil has 7/ Transfer the flesh to a blender for 15 minutes at room temperature. 1kg plum tomatoes, cooled, pour it through a fine and add the cream, garlic, Season to taste with black salt, cored and roughly chopped sieve into a clean airtight turmeric, chilli powder and chilli powder and Chaat Masala. container, ready to use again. coriander. Blend until smooth 3/ Just before serving, add the AUBERGINE PURÉE and season to taste with the chopped mint, coriander and sliced 500g aubergine lime juice and salt. spring onions. Toss to evenly coat 150ml fresh cream 8/ To serve, spread the aubergine the onion rings. Arrange the Onion 10g garlic cloves purée over the base of four plates Lachcha on a large platter and 5g turmeric and spoon the fried aubergine and season with a few grinds of pepper. 5g Kashmiri chilli powder tomato sauce over the purée. Small bunch of coriander, Arrange the semi-dried tomatoes roughly chopped over the top of the curry and dot 50ml lime juice with the snow-pea shoots. Drizzle Sea salt Thali Chilli Oil over the curry. Semi-dried tomatoes (or sun-dried) and small bunch of snow-pea shoots, for garnishing Thali Chilli Oil, for drizzling

May 2018 | WOMEN’S HEALTH 41 Lentil salad 150g masoor dal (split red lentils) 150g arhar dal (split yellow lentils) 150g toor dal (split pigeon peas) 150g bengal gram (chickpeas) 800g mixed tomatoes, such as heirloom, cherry and Roma 1redonion,peeledand finely sliced 2 fresh green chillies, deseeded and finely chopped 20ggarlic,finelychopped 50ml olive oil Smallbunchofcorianderand small bunch of mint, leaves picked andfinelysliced,reservingafew 1/ Combine the dried chilli, whole leaves for garnish peppercorns, cloves, coriander Sea salt seeds, cinnamon, mace and Freshly ground black pepper cardamom and cumin seeds in Juiceof2limes a heavy-based pan over a low heat 100g Paneer, crumbled (optional) and dry roast for five minutes. Stir the spices continuously to prevent FOR THE CHARRED them from sticking. When the TOMATO DRESSING spices become highly aromatic, 10g black peppercorns remove them from the pan. 20g coriander seeds 2/ Allow them to cool before 10g cumin seeds grinding in a spice or cofee grinder 5g fenugreek seeds until very fine. Add the chilli 2 mace threads powder, paprika, Bird’s Eye chilli, 10g turmeric onion, garlic, ginger, coriander, salt 5g smoked paprika and sugar and continue to grind until very fine. Add the vinegar and 10g Kashmiri chilli powder and sugar and whisk together. OPPOSITE PAGE 100ml vegetable oil Place the cherry tomatoes into vegetable oil in a steady stream 100g coriander stalks, themarinade,coverwithcling until a smooth, thick paste forms. finely chopped wrap and refrigerate overnight. 3/ Place the chicken thighs in a large 60g fresh ginger, 4/ Heattheovento180°C.Spread Piri-piri stainless-steel bowl. Pour the piri-piri peeled and finely chopped the cherry tomatoes and the marinade over the chicken and rub 60ggarlic,finelychopped dressing on a baking tray and roast chicken into the thighs, ensuring that they 20g fresh red chilli, intheovenfor20minutesoruntil 5g dried chilli flakes are evenly coated. Cover with cling deseeded and finely chopped thetomatoskinsbegintoblister 5g black peppercorns wrap and refrigerate for 24 hours. 100ml freshly squeezed lime juice and burst, releasing their juice. 2g cloves 4/ Preheat a grill plate to a high 20g sea salt Transfer the tomatoes and juice to 10g coriander seeds temperature and lightly coat with 50g sugar a blender and blend until smooth. 5g cinnamon stick vegetable oil. Lift the chicken pieces 1kg cherry tomatoes, halved 5/ Pour the dressing through a fine Pinch of mace threads out of the bowl, allowing any excess sieve, pressing down hard with the 5g green cardamom seeds marinade to drain of. Arrange the 1/ Place the lentils, peas and back of a ladle to extract as much 10g cumin seeds chicken in a single layer on the grill chickpeas in separate bowls, cover colour and flavour from the 5g Kashmiri chilli powder and cook for five minutes. Turn the with cold water and soak overnight. tomatoes as possible. 5g sweet, smoked paprika chicken over and cook the other 2/ To make the Charred 6/ Drain and rinse the soaked lentils 10g Bird’s Eye chilli, deseeded side for a further five minutes. Insert Tomato Dressing, combine the and the chickpeas. Place each lentil and finely chopped a skewer into the thickest part of the peppercorns, coriander, cumin type, pea and chickpeas in separate 10g onion, finely chopped thigh to check if it is cooked; if the and fenugreek seeds and mace saucepans and cover with water. 10g garlic, finely chopped juices run clear, the chicken is in a shallow, heavy-based pan Bring to the boil, reduce the heat 10g fresh ginger, peeled cooked. If still bloody, return the over a low heat and dry roast to low and simmer gently for 90 to and finely chopped chicken to the grill and cook for for five minutes. Stir the spices 120 minutes or until the lentils, peas 20g fresh coriander, leaves a further two minutes on each side. continuously to prevent them and chickpeas are tender. Skim of picked and finely chopped 5/ Arrange the Piri-Piri Chicken from sticking. When the spices any scum that floats to the surface, 20g sea salt on a platter and garnish with become highly aromatic, remove adding more water if necessary 5g castor sugar sprigs of coriander. them from the pan. Allow them to during the cooking process. 50ml spirit vinegar cool before grinding in a spice or 7/ When cooked, remove from 100ml vegetable oil cofee grinder until semi-coarse. the heat and cool under cold, 1kg chicken thighs, Add the turmeric, paprika and running water. Drain well. skin on, deboned chilli powder and continue to 8/ Combine the lentils, peas and Bunch of coriander, sprigs picked blend for a further minute. chickpeas in a large stainless-steel 3/ Pour the vegetable oil into bowl. Add the mixed tomatoes, a large stainless-steel bowl, add red onion, chillies, garlic, olive oil, the roasted spice blend, coriander, coriander and mint. Add enough ginger, garlic, chilli, lime juice, salt Charred Tomato Dressing to bind them together and season to taste with salt, pepper and lime juice. Spoon onto a serving plate and garnish with crumbled paneer and Thali by Liam Tomlin (published the reserved coriander and mint. by Coppersmith), R560.

42 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Food Hub

“Portuguese traders took piri-piri to their Indian territories of Gujarat and Goa. The original sweetly smoky sauce used just two ingredients – chillies and lemon juice – simmered together for eight hours and then ground to a thick, sticky paste thinned with a little water. At Thali, we have used many more ingredients to make our version, which doubles both as a marinade and a sauce.” – Liam Tomlin.

“At Thali, we like to serve raw onion, pickled vegetables or spiced salads with many of our curries. The onions are sliced very thinly for extra crunch, texture and f lavour and complement tandoori, grilled Indian snacks, biryani and rich curries.”

This is a great way to liven Food up leftover roast veggies and turn them into a new meal! You can also use this Hub ratatouille as a vegetarian pasta sauce!

Photographs by Nigel Deary TomatoWe say: get stuck in! We bring you ... the most versatile tomato-sauce say recipe from SA food stylist Lisa Clark. You Whip up a big batch and make four different dishes for the week! Leave out the bolognaise for a vegetarian option and cut down on the fat by swapping the mozzarella for a small sprinkling of Parmesan or vegan cheese. Food Hub

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

Food Hub

Suer from the 3pm slump? It could be that you’re not getting enough protein at lunch. Try this salad which is packed with the nutrient.

All In A Day Need to liven up your desk lunch? Need something fresh for dinner? Here are three LCHF recipes – for lunch, dinner and dessert – to make in under 3 minutes from Melissa Hemsley’s new book, Eat Happy Photographs by Issy Croker DINNER Grilled mackerel wit h tamarind ginger greens Serves 4 LUNCH 1 tsp coconut oil or ghee 8 mackerel fillets (total 700g) Sea salt and black pepper BLT salad Youcanusecoconut FILIPINO-STYLE TAMARIND SAUCE cream for a richer, wit h asparagus 3 tbsp tamarind paste thicker version. Serves 2 1 tsp chilli flakes 6 rashers of bacon 1 tbsp maple syrup 350g asparagus spears, 2 tbsp tamari woody ends snapped of Juice of 1 lime 6 eggs GREENS Leaves of 4 Little Gem lettuces 1½ tbsp coconut oil or ghee 200g tomatoes, sliced (or 4 spring onions, sliced (green halved if cherry tomatoes) parts saved for garnish) Flesh of 1 large avocado, cubed 3 cloves garlic, finely chopped DRESSING 3cm piece of ginger, finely chopped 2 tbsp chives, chopped 1 head of broccoli (about 300g), 6 tbsp extra-virgin olive oil cut into small florets 2 tsp mustard 250g green beans, trimmed 2 tbsp apple-cider vinegar 250g sugar-snap peas or 1 tsp honey or maple syrup mangetout, chopped Sea salt and black pepper TO SERVE 1 large handful of mixed fresh 1/ Preheat the grill to high and line a herbs (such as coriander, baking tray with baking parchment. basil or mint), finely chopped 1 large handful of cashews, 2/ Prepare the dressing by whisking toasted and roughly chopped all the ingredients together and seasoning with salt and pepper, DESSERT to taste. 1/ Preheat the grill to high. Add the 3/ Place the bacon rashers and oil to a baking tray and pop under Last month we brought you the grill for a few minutes to melt. 5-Minute chocolate pots Jasmine’s Ayurvedic recipes asparagus spears on the lined Serves 4 baking tray and either grill for 2/ Whisk the sauce ingredients and this month, we bring you six minutes (turning halfway) in a bowl and set aside. 180ml almond milk quick and easy meals from the younger Hemsley sister, or roast for 10 minutes. 3/ For the greens, melt the oil in 140g 85% dark chocolate, Melissa’s new cookbook! She 4/ Meanwhile, fill a large saucepan the saucepan, add the white parts broken into squares is the queen of comfort and with boiling water and cook the eggs of the spring onions, garlic and 3 tbsp good-quality indulgence and says her focus on a medium simmer for six minutes. ginger and fry over a medium maple syrup (or honey) is not on weight, diets and Remove from the pan and leave to heat for 30 seconds. 1 egg 1 tsp vanilla extract kilojoule-counting. Melissa’s cool before peeling and cutting in half. 4/ Tip in all the green vegetables Fresh raspberries, to serve meals are as nourishing as they 5/ Place the lettuce leaves, tomatoes and stir-fry for five minutes until are moreish and are all grain- and avocado in a large serving bowl, just tender. Add a splash of water and gluten-free. drizzle over half the dressing and if the greens are getting too dry 1/ Gently heat the milk in a saucepan gently toss. Roughly chop up the and sticking to the pan. for about 45 seconds until hot. cooked bacon and scatter over, 5/ Meanwhile, place the mackerel 2/ Place 120g of the chocolate in along with the hot asparagus and fillets on the greased baking tray, a high-powered blender or food egg halves, then drizzle over the rest skin-side up, season with salt and processor with the maple syrup, of the dressing as needed. You can pepper, then grill for five minutes egg and vanilla extract. also serve this as a starter for four. until just cooked through. 3/ Very carefully pour a quarter 6/ When the greens are just tender, of the hot milk into the blender or pour in the tamarind sauce and stir food processor (or use a ladle, if in. Increase the heat and simmer for you prefer) and blend until smooth, about 30 seconds to heat through. then repeat, adding a quarter of Taste for seasoning, adding a little the milk at a time, until all the milk Eat Happy: 30-minute Feel Good more tamari if you’d like it to be saltier. is combined and the mixture is silky Food (Ebury Press, an imprint 7/ Serve the greens with the fish, smooth. (You need to add the hot of Penguin Random House) scattered with the green parts of the milk slowly so that it doesn’t by Melissa Hemsley, R455. spring onions and the fresh herbs scramble the egg.) and toasted nuts. 4/ Pour into four small ramekins or glasses and leave in the fridge for a minimum of two hours or one hour in the freezer, to set. 5/ When you’re ready to serve, grate over the remaining dark chocolate and serve with fresh raspberries.

May 2018 | WOMEN’S HEALTH 51 Food Hub

BITE- SIZED Bliss Decadent vegan, gluten-free treats you can make in minutes and whip out whenever the craving calls Photographs by Elisa Watson

“I miss Maltesers on a daily basis. Before I knew I was a coeliac sufferer, they were my chocolate of choice. Here’s a good alternative I developed – these are a total treat when you need one,” says Kate Bradley. Like half of the WH office, Kate quit refined sugar, gluten and processed foods, which revolutionised her health and kick-started her plant-based lifestyle. We’re sharing her best sweet-treat replacements with you, so you can still indulge – healthily!

52 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Not-So-Malt Teasers

80g macadamia 1/ Placealltheingredients except • nuts or roasted the melted chocolate in your food almonds processor or blender and pulse 80g roasted togetheruntilwellcombined. • peanuts 2/Line a small tray with baking 100g cashew butter paper. Take about a tablespoon of • 2½ tbsp maple syrup the mixture at a time and roll it into • 2½ tbsp rice malt 1.5cm balls. Dip each ball into the • syrup melted chocolate to coat, allowing • 1tspvanillaextract any excess chocolate to drain of, • 80g raw dark then put them on the tray. chocolate, melted 3/ Refrigerate until the chocolate and cooled hasset,thentransfer balls to an airtight container. 4/ Store them in the fridge or the freezer; they’ll keep for up to two weeks in the fridge and a couple of months in the freezer.

Turkish Delight Bliss Balls Chocolate Crackles • 3tsprosewater 1/Placealltheingredients,except the • 200g dried crushed pistachio nuts, into your food • 60galmondbutter 1/ Place all the ingredients in cranberries processor or blender and pulse them • 90g maple syrup a mixing bowl and stir together • 50g dried barberries together until combined. 40g raw cacao until combined. or goji berries 2/ Take about a tablespoon of • 4medjooldates, powder 2/ Take about a tablespoon of the the mixture at a time and roll it into • pitted 30g desiccated mixture at a time and roll it into 2.5cm 2.5cm balls. Roll each in the crushed • 2½ tbsp maple syrup coconut balls. Place the balls in an airtight pistachios to lightly coat, then place • 150g pistachio nuts 2tbspcoconutoil container, then refrigerate or freeze the balls in an airtight container. • • 50g ﬂaxseed ﬂour 1tspvanillaextract them. These will keep for up to two Refrigerate or freeze them; these will • • 50g crushed 55g unsweetened weeksinthefridgeandacoupleof keep for up to two weeks in the fridge • • pistachio nuts, brown rice crisps months in the freezer. and a couple of months in the freezer. or rice pufs for coating

“Chocolate crackles. More like chocolate “These balls are inspired by my partner’s CRACK; am I right? These are so tasty Turkish family, who make so many delicious you will be dribbling for more at the refrigerator things that I can’t eat (but I so want to eat!) door. And I’m sorry if I have started a new because of my allergies. These taste delicious, addiction here, but these are just a great way look good and are as sweet as my beautiful to enjoy an old childhood classic.” Turkish in-laws.”

May 2018 | WOMEN’S HEALTH 53 “I love carrot cake and clearly I love bliss balls. Combine these two concepts and you get carrot cake balls. Enough said.”

CARROT CAKE BLISS BALLS

• 150g walnut halves • 10 medjool dates, pitted • 1largecarrot, grated • 1tspfinelygrated fresh ginger • ½ tsp ground cinnamon 1/ Place all the ingredients, except • ⅛tspfreshly the shredded coconut, into your grated nutmeg food processor or blender and • Pinch sea salt flakes process until combined. • 50g LSA (linseed, 2/ Take about a tablespoon of the sunflower seed and mixture at a time and roll it into almond mix) or 2.5cm balls, then roll the balls in the ground almonds shredded coconut to coat. Place • Finely grated zest of the balls in an airtight container, then 1lemon(optional) refrigerateorfreezethem.Thesewill • 70g shredded keepforuptotwoweeksinthefridge Bliss Bites by Kate Bradley coconut and a couple of months in the freezer. (published by Hardie Grant Books), R180.

54 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Food Hub 10

KITCHEN 1 FOLDING CHOPPING BOARD I’m quite clumsy, so a bit of chopped onion, red GADGETS pepper or cabbage always ends up on my kitchen floor. I have an angled Joseph Joseph chopping board with spikes for holding veg or meat, but I really want this 2-in-1 folding board (which also doubles as a colander for rinsing YOU – see holes). Jospeh Joseph Rinse & Chop Plus Chopping Board with Strainer, from R399, YuppieChef.com CAN’T LIVE 2 PARING KNIFE SET These knives never seem to go blunt! And they’re the best for chopping all kinds of veggies and tricky salad WITHOUT ingredients like soft, fleshy tomatoes. Just getting one of these knives will change your life, but I also value Or at least, our food editor, Amy Hopkins a good peeler that will peel your veggies and leave your can’t! These are life-transforming items fingers intact. Opinel The Essentials Set, R520, In House for any foodie or hostess

3 NUTRI ULLET I have the 900W and it’s fabulous! I make smoothies, pesto, hummus, deliciously icy margaritas... You name it! Just no hot goodies. Although the new Nutribullet RX High Speed Blender with Heating Function can warm up your soup as you blitz it. The 900w is from R2 299 and the RX is from R3 999, @Home

May 2018 | WOMEN’S HEALTH 55 5 Food ELECTRIC WHISK What you really need is the set! I use the whisk for Hub making mayo, the blender for blitzing soup and the food-processor attachment for delish date balls and baba ganoush. Braun has many options, starting from R879. MultiQuick 7 Sauce Hand Blender, R1379, Yuppiechef.com 4 SILI ONE BAKING MAT If you have a sweet tooth and a knack for making brittle, moulding chocolate, baking biscuits or meringues, this silicone mat will become your new best friend as it’s super non-stick and so easy to clean. Plus, you’re less likely to burn what you’re baking. And, for the sake of all of us here at WH, whip up a tray of roast veggies every now and then 7 too. Silpat Silicone Baking Mat, from R269, DO-I -ALL Yuppiechef.com MICROWAVE 6 The new Whirlpool SupremeChef is way more CAST-IRON than an oven, nevermind CLASSIC a microwave. It’s a ﬁve-in-one The pot of dreams... Think evenly countertop oven that includes distributed heat and locked-in a Soft Melting Function for moisture, plus they’re more chocolate, a make-your-own energy ecient as they carry on yoghurt setting and cooking gently once heated and a Precision Bake Function keep your food warm on the with ultra-precise temp table. I’m still holding out for control so you won’t sink that this marvellous casserole dish. soulé. Launches later this Signature Round Casserole, from year, visit Whirlpool.co.za or R1 970 (1.3L), LeCreuset.co.za @WhirlpoolSA on twitter.

8 AIR FRYER Healthy food made fast – the desire of any girl-on-the-go who’s trying to quit her junk-food obsession. Now you can have the crispy chips you crave without the extra grease, cooked in half 10 the time. Smartlife Air Fryer, R1 299, Clicks SMEG STAND MIXER Every household needs a stand 9 mixer. I’ve always SILICONE SPATULA loved Smeg’s retro I love how thin and ﬂexible this one is – perfect look and for my for ﬂipping omelettes – but it’s also incredibly 30th birthday I got strong for chopping on its side – come here this stand mixer you whole tinned tomatoes, I’ll soon make from my family. a sauce out of you! Red is my fave colour I adore it. And (if you haven’t picked that up already), so I have a matching I’m obvs obsessed. Dreamfarm Chopular red kettle. 50’s Spatula, R189, Yuppiechef.com. Style Fiery Red Retro Stand Mixer From R8 399, Smeg.co.za

56 WOMEN’S HEALTH | May 2018 | WomensHeaalthSA.co.za

Best Body Health and fitness inspo to feel amazing all over THE FOOD LOVERS’ WORKOUT The key to staying in shape? Burning more kilojoules than you consume. This speedy, total-body workout will turbo-boost your metabolism so you burn more fat in less time.

Well, helloooo, pizza night! By Jen Ator

The get-in-shape-for-summer plan you’ve been following since September? Consider it expired. Your body is craving a curve ball. “No matter how fit you are, ask yourself, how can I make myself two percent better?” says celebrity trainer and group fitness instructor Kira Stokes. That fine-tuning is what ramps up your metabolism, kicks your fat burners into overdrive and shocks your body into a higher state of hotness. This innovative total-body routine, created by Stokes, does just that. Each circuit has three moves: the first two exercises are quick-moving heart- pounders designed to really tax your body and make your muscles burn. Then you’ll slow the pace a bit and drop to the floor for the third exercise in the circuit, a body-weight strength move that targets the powerhouse muscles of your core. Starting with the first circuit, complete all three moves as instructed, moving from one exercise to the next without stopping. Rest for 30 seconds to a minute, then repeat the circuit two more times. Move to circuit two and continue this pattern until you’ve completed all five circuits. NOTE: Looking for even more of a challenge? In between each circuit, skip, run on This is an advanced workout the spot or do star jumps for two minutes. for women looking to ramp up their existing routine. If you’re still fairlynewtoexercise, start with simpler moves like those on pages 62, 64 and 120.

May 2018 | WOMEN’S HEALTH 59 Best Body workout Circuit 2

1. LATERAL TO CURTSY 3. PUSH-UP WITH Circuit 1 LUNGE AND ROW KNEE RAISE Holding a dumbbell in your left hand, Start in push-up position, hands slightly step your right leg out to the side. Sit more than shoulder-width apart and your hips back and bend your right knee core tight. Bend your elbows to lower tolowerintoalaterallunge,bringingthe your chest to the ground, press back to weight to your right instep (A).Without start, then move your right knee towards C standing, bend your left knee and shift theoutsideofyourrightelbow.That’s your weight onto your left foot; bring onerep.Repeatwithyourleftlegand your right leg behind your left, then raise elbow. Continue alternating until you’ve B theweighttotheoutsideofyourchest done five reps on each side. (B). Immediately step back to the right A to start another rep. Do 10 to 12 reps, then switch sides and repeat. A 2. LATERAL LUNGE JUMP B Stepyourrightlegouttotheside andbendyourkneetolowerinto 1.SQUATTOSHOULDER a lateral lunge. Push through your PRESS AND TRICEPS right heel and straighten your right EXTENSION legtojumptotheleft,bendingyour Standwithyourfeethip-widthapart leftkneeasyoulandinalaterallunge andholdapairofdumbbellsatyour on the opposite side. Continue quickly shoulders.Bendyourkneestolowerinto alternating for one minute. asquatuntilyourthighsareparallelto the floor (A).Pushthroughyourheels to stand, pressing the weights directly overhead (B),thenbendyourelbowsto lowertheweightsbehindyoutowards your shoulder blades, keeping your elbowsasclosetothesideofyourhead Circuit 3 as possible (C). Reverse the movement 2. FROG JUMP andlowertheweightsbacktostart. B Startinalowplié-squatposition(legs That’sonerep.Do12to15. wide apart, toes turned out 45 degrees, thighs parallel to the floor) and reach 2. BURPEE yourhandstowardsthefloor,keeping Standwithyourfeetslightlymorethan A your chest lifted. Press through your hip-widthapart,thenbendyourknees heels to quickly jump forward in the air, andplaceyourhandsonthefloor.Jump landing immediately in another squat; your feet back, keeping your hands repeat, jumping backwards. Continue directly under your shoulders. Lower your jumping back and forth for 45 seconds. chest towards the floor, elbows close to your body, then press back up. Quickly 3. PLANK WITH hop your feet between your hands, then ALTERNATING ARM press through your heels to jump off the 1. X-FACTOR AND LEG RAISE floor. That’s one rep. Do as many as you Stand with your feet wide apart, Start in a plank with your elbows can in one minute. (To make this series toes turned out 45 degrees, holding directly under your shoulders and easier, support your weight with your dumbbells at arm’s length between your your feet slightly more than hip-width knees during the push-up or just skip legs. Sit your hips back and bend your apart. Keeping your hips square to the it altogether.) knees to lower your body towards the floor, raise your right leg and left arm floor (A). In one motion, push through a few centimetres so that your body 3. PLANK WITH ARM REACH your heels and squeeze your glutes to forms a straight line from your left Get into elbow plank, elbows under stand, raising the weights overhead in hand to your right heel. Hold for five your shoulders and your body forming a V position and rising onto your toes seconds, then return to start and a straight line from shoulders to heels. (B). Hold for two seconds, then return repeat with the opposite arm and Brace your core and slowly raise one arm to start. That’s one rep. Do 12 to 15. leg. That’s one rep. Do three. off the floor to shoulder height, pause for two seconds, then lower and switch arms. Continue alternating for one minute.

60 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Circuit 5

B A

1. SINGLE-LEG DEAD LIFT TO BICEPS CURL For this circuit, Holdaweightinyourlefthandand complete moves raiseyourleftfootslightlyoffthefloor one and two with behind you, right knee slightly bent. your right leg, then Bend forward from your hips, keeping do them again with yourbackflat,andraiseyourleftleg your left leg before straight behind you until your body moving on to exercise three formsaT;letyourleftarmhangdown from your shoulder (A).Pushyourhips forwardtostand,raisingyourleftknee infrontofyouandbendingyourelbow 2. MOUNTAIN CLIMBER to raise the weight to your shoulder (B). Start in push-up position with your Circuit 4 Return to start. That’s one rep. Do 12. hands directly under your shoulders and core tight. Pull one knee towards your 1. CROUCHING 2. SINGLE-LEG chest, then quickly switch legs. Continue DEAD LIFT HOP TIGER KICK-BACK alternating for 30 to 45 seconds. Getontoyourhandsandknees,resting Place your hands behind your head and bend forward from your hips, your hands on dumbbells directly under 3.ROLL-UPWITHV-SIT IONS: MCKIBILLO raisingyourleftlegstraightbehind your shoulders. Keeping your back flat, Lieonthefloorwithyourlegsstraight, you until your body forms a T. Squeeze coretightandfeetonthefloor,liftyour arms extended back beyond your head. yourrightgluteandpushyourhips knees about five centimetres off the floor Braceyourcoreandslowlyrollyour forwardtostand,swingingyourleft (A).Thisisyourstartposition.Keeping upper body off the ground, reaching your kneeinfrontofyouandjumpingoff yourhipssquaretothefloor,bendyour armstowardtheceilingandtheninfront the ground. That’s one rep. Complete right elbow to raise the dumbbell towards of you towards your toes. Pause, then as many as you can in 20 seconds. thesideofyourchest(B). Pause, then slowly lower until your shoulder blades straightenyourarmtoraisetheweight touchthefloor.Raiseyourarmsandlegs 3. PUSH-UP CRUNCH directly behind you (C).Reversethemove simultaneously to meet over the centre Startinpush-uppositionwithyour to return to start, then repeat on the other of your body so you’re balancing on your hands slightly more than shoulder- side.That’sonerep.Do10. butt.(Ifthat’stoodifficult,skiptheV-sit.) widthapart.Performapush-up,then, at the top of the move, bring your right A BC elbow and left knee toward your chest. Do another push-up, then bring your opposite elbow and knee toward your

PHOTOGRAPHS: IGOR POLZENHAGEN; MODEL: FAUNE MARTIN; ILLUSTRAT chest. That’s one rep. Do four.

May 2018 | WOMEN’S HEALTH 61 Best Body fitness ONE-PIECE WORKOUT Torches kilojoules. Builds core strength. Delivers the same Kettlebell aerobic benefits as running – with little stress on joints. The kettlebell swing is a full-body workout in one move, with just one piece of equipment. Get into the swing of things...

By Laurel Leicht

START HERE

1 Stand tall, holding the handle with both hands, feet firmly planted, shoulder- width apart.

6 Reverse the 2 movement to bring Keeping your back the weight back flat, lean forward from between your legs and your hips to bring the continue in one fluid weight between your legs movement. (until your forearms touchyourinner thighs).

5 Let the momentum carry the bell to about chest height, until your body is in a straight 3 line,corebraced. Powerfully snap 4 your hips forward and squeeze your Swing the weight glutes to in front of you, stand. keepingyourarms straight, but not locked. PHOTOGRAPHS: AARON RICHTER PHOTOGRAPHS:

62 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za ROUND THE MAJORFORM FAULTS,FIXES BELL CURVE Don’t squat Avoid baby Keep Don’t Check your You’ve nailed the classic; now mix Probably weights those arms zone out footwear it up. A few fun the number- Choosing straight “The mechanics Feeling the ground variations: one offence a challenging Do your best T-Rex of a swing are like with your toes is a general weight not only arms imitation a standing jump helps you recruit misunderstanding ensures you’re (scrunching them – the way you your glutes and of what getting the most close to your hinge at the hip hamstrings; plus, this exercise is bang for your body so only and then explode overly cushy supposed to buck, but can also your forearms forward,” says running shoes do.“Theswing help reinforce can move). Great, John. Keyword: make it easy to projects energy proper form. now never do that explode. If this rock forward, forward, not “Going too light again. Experts see exercise feels easy, which can put upward,” explains can make the this arm positioning you’re probably your back at strength coach swing movement pop up often and not doing it right. greater risk Dan John, feel weird and it can increase It’s not about for injury. SKIER a master kettlebell potentially change tension in muscles moving your FIX IT: Training in By swinging two instructor. your mechanics,” that should be body with the bells (like you’re minimal sneakers Translation: “It says strength otherwise relaxed momentum of holding ski poles), (or even barefoot) “this version takes isnotasquat and conditioning (like your neck the weight; it’s on a firm surface more coordination, orafront-raise specialist Tony and back). using your body is best for both stability and motor movement–atall.” Gentilcore. “You to create the control than FIX IT: During the safety and In fact, bending could end up momentum of a traditional swing.” swing, you want to performance. Opt for lighter your knees too ‘muscling’ the the weight. let the kettlebell bells, obvs. much kills the weight up with float away from FIX IT: Focus amount of power your arms rather your body with on developing you can generate than getting that strong, straight a quick burst of in your hips. momentum going arms, says John. energy in the first from the hips and FIX IT: As you’re “You can help half of the move: the weight of the swinging, think maintain proper an aggressive hip kettlebell, which about moving your form by focusing extension when the could overextend hips and butt back on throwing the weight is between your lower back.” andforth,rather bell into the wall your legs and a Ten to 15 kilograms than moving the in front of you,” forceful contraction is a safe weight for kettlebell up and he says. That’s of your quads, SINGLE ARM newbies to try. down, and keep a hypothetical, glutes and abs Research shows thehandleofthe FIX IT: Try people. No flinging when you stand. gripping with one hand ups the weight higher than a “hike” start kettlebells! core-chiselling yourkneesatall when using heavier factor: “Your abs times. (Here’s weights: rather have to fire more a quick self-test: than holding the to keep your upper body placeashort weight to start, from rotating.” foam roller about place the kettlebell WORK IT INTO ANY WORKOUT arulerlengthor on the ground in Threewaystothrowaswingintoanysweatschedule so behind you, front of you, then AS A WHOLE AS A SWAP AS EXTRA then perform a set grab the handle ROUTINE Replace moves CREDIT of swings; if you with both hands Do 10 swings, like dead lifts or Tack this high- knock it over, and hike it back then 10 reps of jump squats in intensity finisher a body-weight your regular onto the end of you likely need to between your move (e.g. routine with the your session to bend your knees legs. (That tweak alternate push- swing. Or do it at spike metabolism less and hinge helps the first rep ups and squats), the end of your and fat-burning forward at the begin with power, completing as warm-up before potential: do 10 many rounds as lifting: swings swings every hips more.) so you’re not you can in 15 activate the minute, on the SHUFFLE swinging back minutes. Doing nervous system, minute, for five When the bell goes and forth trying to this interval which helps prep minutes. Sound up, alternate gain momentum, workout with little your body for easy? Try it. stepping one foot rest will keep your heavier loads Then we’ll talk. to the other. says Gentilcore. heart rate sky-high (which can boost “You’re bringing to improve cardio strength and the weight with you and torch major power), says as you move kilojoules, says Gentilcore. laterally, so this Gentilcore. becomes more of a core exercise.”

May 2018 | WOMEN’S HEALTH 63 Best Body

BUTT YOUR UP PERK si enee nexcuse! an needed we if as – boo-tay that build to Time powerhouse. 64 first. the as same the move last the to Complete up rest then sets. total three for repeat and seconds 60 between, in resting without instructed as each perform asuperset: as 2B and 2A Complete sets. between in seconds tar to designed is Robertson, Mike hamstrings specifically. specialist conditioning and strength by certified created circuit, This curls). leg (like flexion knee and lifts) dead (think extension hip patterns: movement two on in to zero need you muscles, those To activate fully said. be can’t opposite the glutes, your recruits naturally hammies your trains that exercise any while But burn. fat on spurring metabolism, your boosts them building muscles, big such they’re because Plus, pain. lower-back and knee prevent help and cardio your power tush, your lift hammies Strong important. super and underappreciated are hamstrings) (aka your thighs your of back the on muscles The lookshotinjeans,it’salsoafat-burningDidyouknow?Aperkybuttnotonly Do three sets of the first move, resting 60 60 resting move, first the of sets three Do

WOMEN’S HEALTH

15-minute workout / May 2018 / WomensHealthSA.co.za dumbbell heavy Stability ball; YOU’LL NEED: get your your get

to start. That’s onerep. Do20. weight to chest level to stand asyou swing the orkesbn,am nfoto you of front in arms bent, knees your you behind straight arms your your bring bend to and chest back your lowering hips your knees, Push apart. hip-width feet your with Stand JUMP BROAD 1. legs bring theweight between your bent, andlower your chest to your hipsback,kneesslightly wider thanyour shoulders.Push stand withyour feet slightly dumbbell inbothhandsand Grip oneendofaheavy 3. DUMBBELLSWING oram vredadetn orhp ola forward leap to hips your extend and overhead arms your (A) . Pushyour hipsforward A C (B) That’s onerep. Do10. Repeat ontheotherside. the weight underyour shoulder torso andliftyour rightleguntilyour bodyforms aT, ﬁve centimetres your leftleg,kneeslightlybent,rightfoot raised about Holding aheavy dumbbellinyour righthand,stand on 2A. A . Return . Return SINGLE-LEG ROMANIANDEADLIFT B (C) A (A) B htsoerp oﬁve. Do rep. one That’s . . Bending atyour hips,lower your B (B) one rep. Do10. return to start. That’s Slowly reverse to on astability ball your calves andheels Lie onyour back with BALL LEGCURL 2B. STABILITY- bent 90degrees until your kneesare heels towards you knees, thenpullyour line from shouldersto body forms astraight your hipssoyour In onemotion,raise (B) . Return to start. adn with landing , (A) B Swing . A (B) (A) . .

PHOTOGRAPHS: NADIA VON SCOTTI, BETH BISCHOFF (WORKOUT MOVES) Best Body master the move

THE EXPERT Inge Viljoen, Next Fitness Star 2017, personal trainer, former gymnast and SINGLE-LEG heptathlete SQUATS

Get a leg-up on your workout Lean slightly with this one targeted move forward. By Michelle October

Quick! Stand up and close your eyes. All good, right? Now, lift one foot of the ﬂoor. If you just face-planted, this story is for you. “Balance and stability are used Keep in everyday activities,” says Next Fitness your back straight. Star 2017, Inge Viljoen, so it’s important to train the stabiliser muscles in your core and legs. Squatting over a public loo Engage while simultaneously holding the door your core. closed with one leg? No problem, baby! By practising single-leg squats, you’ll be targeting your quads, hamstrings, calves and butt, says Inge. Not only that, but it’s an ace progression towards the Holy SWEAT-O-METRE Grail of balance and quad strength, the •Hard AF! pistol squat. What’s the diference, you Eish Easy• peasy ask? “A pistol squat goes all the way • down, whereas a single-leg squat is only halfway down,” says Inge. The diference

between the two is key, since you can Make it probably already do the latter. easier: rest one foot “I love doing this exercise with my clients on a chair. and I use a resistance band for stability.” If you’re having trouble lowering yourself with Don’t let your knee just your body weight, prop your leg on go over your toes. a chair for support or loop a band around a pole. Once you’re in a squat, the tension of the band will help you raise yourself back up. And don’t try to lower yourself all the Keep the weight on way to the ﬂoor – the aim is to build your your heel. range of motion by going as low as you can and improving with time. If you wobble, try focusing on a stationary spot and make sure your knees don’t go over your toes.

MAKE IT A WORKOUT Here’s how Inge incorporates the move into an all-over cardio burn. Complete the circuit, doing ten reps of each move and skipping for 50 reps. Repeat ﬁve to seven times. LEVEL UP Got it waxed? Here’s how to challenge yourself Skipping Up the intensity by deepening your squat to go as Single-leg squats on your right leg low as you can. Or use a dumbbell or kettlebell – the Burpees added weight makes it harder on your legs and core. Single-leg squats on your left leg Skipping - Wanita Nicol, Fitness Editor Squat jumps PHOTOGRAPH: IGOR POLZENHAGEN; MODEL: INGE VILJOEN; CLOTHING: ADIDAS CLOTHING: VILJOEN; INGE MODEL: POLZENHAGEN; IGOR PHOTOGRAPH:

May 2018 / WOMEN’S HEALTH 65 WOMEN IN SPORT

MAKING ARACQUET Squash pro Milnay Louw gets into the minimalist sport with max gains

By Michelle October | Photograph by Paul Samuels

“There’s so much more to it than just hitting a few balls,” says Milnay Louw, SA squash champion. She’s been playing since she was nine years old, first with her parents, then she started playing at school, competing at provincial level. “When I was ranked first in the country for my age group a few times in a row, it was clear that I’d received a talent for squash,” she says. But it took commitment and tons of training to get her towheresheisnow.Notapro?Noworries.Therearetonsof reasonstopickupthissport–andearnaworldofbenefits. You’ll sharpen up. The hand-eye coordination involved in a game of squash has a surprising off-court benefit: moving in different You’ll sculpt You’ll learn discipline. directions constantly hones your brain’s all-over hotness. Playingsquashfull-timehastaught cognitive centres. If you’ve got zero “You bend, lunge, jump, twist and Milnay a lot about managing her time hand-eye skills, practise by just bouncing stretch,workingyourupperbody, effectively. “You definitely have the the ball on the racquet strings, says explosiveness, endurance and core,” perksofworkingonyourownschedule, Milnay. Got it waxed? Graduate to saysMilnay.Injustonehour,youcould butthisdoesn’tmeanit’saneasyjob. hitting the ball against a wall. torch 4 000 kilojoules by just keeping Finding a balance between training, upwiththeball–andyouropponent. coachingandtravellingtoeventsto You’ll actually love exercise. Thinkofitaslegdayandarmdayat compete, you spend a lot of hours on No joke – once you start spending time once:fromlungingandswingingyour your feet,” she says. Even if you’re just on the court, you’ll want to go back. In arms purposefully, you’ll build strength takingupthesportforfun,you’llhaveto her off-season, Milnay varies her routine inthosemusclestoo.And,sinceyour learncommitment.“It’sveryeasytofind with long-distance runs, cycling and body is moving in directions it doesn’t anexcusenottodosomething–inlifeor EMS (electro muscle stimulation) usuallygo,youcanexpecttotone insquash;tonotwanttotrainortonot training. “Being used to doing a lot muscles you didn’t know existed. wanttogetupearly.Youneedtoknow of exercise, your body still craves whyyou’redoingitandrememberwhy that. Even if you just go for a light you started it in the first place,” she says. run or walk,” says Milnay.

66 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Best Body #SAWomenInSport

GOT GAME? Try this speed and agility workout from Milnay. Do each exercise for one minute, with a 30-second rest in between sets. Do the workout twice, building up to three times.

SKIPPING JUMPING LUNGES PLANK PUSH-UPS BURPEES

WATCH MILNAY DEFEND HER TITLE AT THE SA NATIONALS IN THE LAST WEEK OF JUNE AT THE WANDERERS SQUASH CLUB – ENTRANCE IS FREE!

May 2018 | WOMEN’S HEALTH 67 WATER HAZARD And you thought Capetonians were being dramatic. Turns out, there’s a lot more to the drought than not being able to soak in the tub. Here’s how a world with less water hits you where it hurts – your health

By Michelle October

When the City of Cape Town announced that the Mother City’s like buckets in your shower and grey water in your toilet, taps would run dry, the world was understandably stunned. How are the new normal. And it’s not just Cape Town. Elsewhere, could a city surrounded by water just run out of it? If Cape Town South Africans are struggling too. In Grahamstown, it’s totally reaches Day Zero, citizens will have to queue at water points for routine to add bottled water to your monthly shopping an allowance of 25 litres per day. “There has not been a city in because the municipal water is either unsafe or non-existent. the world that’s ever required of its inhabitants to make do with And Carte Blanche revealed that Hartbeespoort Dam in the 25 litres of water per day,” says Dr Jo Barnes, an epidemiologist North West province is overrun with bacteria. What’s more, and senior lecturer at Stellenbosch University, who researches several provinces have been declared disaster areas and have water pollution and sanitation. implemented water restrictions. The problem is, with water Day Zero may have been postponed, but spend a weekend restrictions – and subsequent hygiene short cuts – comes in the Cape and you’ll realise that water-saving measures, a cocktail of diseases, to which no one is immune. Best Body health

DRINKING DIRTY typhoid.Thestudyfoundthatjustbeing YOUR MOVE Trying not to get sick in a drought is aroundawatersourceraisestheriskof Grey water can’t be used for everything. a bit like navigating traffic with taxis all transmission (Capetonians queuing for Here’s how to keep things sanitary around: very tricky and easy to mess spring water, we’re looking at you). DISINFECT those surfaces, up. Plus, the list of conditions you could Oneofthebiggestconcernsfor GREY WATER they travel further contract is long. That’s because during Barnes is viral diarrhoea, which can be Avoid leaving grey into your home.” droughts, people in both high- and low- transmittedinjustadropletofwater. water standing for CLEAN YOUR WATER income households switch water sources, In contrast, bacterial infections require more than 24 hours Any water that’ll end –ifyoudo,add often to a lower quality. alotmoreconsumptionbeforeyou’dget up in your body a spoon or two Case in point, Cape Town’s new- ill.Plus,ifyou’vegotanyconditionthat should be sanitised. of bleach every Usemineralwateror, found love for grey water. “I just saw couldloweryourimmunesystem,like second day to kill if you’re collecting in a magazine a woman relating, very diabetesorHIV,you’reatahigherrisk harmful organisms. spring water, boil proudly, how she saves water by washing of both. “The problem with much of this FILL THE CISTERN it before using. her hair at the kitchen sink,” says Barnes. grey water reuse is that the problems Pour used water into STOREITWELL “She then uses that water to do the don’tstrikeinthefirstweek,”says the cistern of your Use containers that toilet, not directly dishes and from there she uses that for Barnes. “It slowly builds up and people aregradedsafefor intothepot,says something else... By that time, the water do something and nothing happens, so water storage, like Barnes. “The toilet PETbottles–they’re is so dreadfully polluted; she’s looking theythinkthey’resafe.Butafterawhile contents, plus the BPA-free and good for trouble.” you’vegotallthesepeoplewithrunny grey water, splashes, for reuse. Never One study published in PLOS Currents: tummies and skin problems and warts with small droplets leave plastic bottles Disasters reviewed the health impact on the soles of their feet and they don’t landingonthewall inthesun–heated and on the toilet of a drought and found it was linked to connect it to the grey-water reuse.” plastic releases paper,” she says. carcinogens. a score of nasties, including E. coli and “Whenwetouch

ROUGHING IT extreme importance for what we call YOUR MOVE One place you didn’t expect the drought barrier function.” Essentially, your skin is Keep it clean with Lalloo’s pointers to hit you was your skin. And yet, here your first line of defence in your immune USE A GENTLE germy, so rinse we are. In Cape Town, most public system, but over-washing compromises SANITISER as soon as you feel bathrooms are now fitted with waterless the delicate balance of disease-fighting Find one with a build-up. apHof5–thisis organisms. “There are bacteria and CUTDOWNON sanitisers in an effort to cut down on most likely to water. But overuse can cause cracked, organisms we want and ones we WASH DAYS promote your skin’s If you can, wash your don’t,” says Lalloo. “We want them in dry skin, especially since you’re likely ﬂora balance. haironceaweek. to wash your hands often. “The skin, a certain balance, so if that flora goes ALTERNATE And use tepid water dermatologically speaking, is like off-balance that can cause disease and WITH WATER –hotdehydratesthe a wall,” explains dermatologist Dr inflammation.” In extreme cases, cracked Waterless sanitisers scalp and strips the Yashmita Lalloo. “The wall is made up of skin can allow all kinds of nasties to kill the germs on natural oils, forcing your hands, but an over-production bricks and mortar. The mortar between penetrate, opening you up to conditions when the residue of oil. Result: greasy the bricks is our lipids and ceramides, like contact dermatitis, eczema or any of accumulates, it can hair, right after so basically the oils. That oily layer is of the other illnesses floating around. actually become wash day.

COOK ZERO As the drought deepens in other YOUR MOVE The drought grips crops like a shower parts of the country, food-borne Eating correctly will help to strengthen curtain your body. Extreme heat and illnesses like this are bound to rise. your immune system, try these tips from little to no rain means crops struggle But it’s not all bad. Cape Town Nieder-Heitmann to grow or they become ruined by radio station SMILE 90.4FM launched sunburn. This means our food supply H2ZERO, a waterless cooking challenge DITCH FAST FOOD these also include is limited, potentially threatening our for celebrity chefs. Renowned restaurant Processing food the likes of avocado, access to fresh, nutrient-rich foods. The Test Kitchen launched The Drought means the grub’s apples, ginger, Then there’s listeriosis, which could Kitchen, a culinary experiment using journey from the beetroot and affect the vegetables we do have little to no water, where they got super- ground to your plate broccoli. is longer, with access to. Inge Nieder-Heitmann, creative with ideas, such as hand-crafted DON’T SKIMP ON more room for a clinical dietician, says she’s noticed disposable plates instead of usual LEAFY GREENS contamination. Rather wash and a spike in the amount of diarrhoea serving-ware and tables left bare to MAX OUT cook them, which cases in Cape Town. The cause? save on laundry. “From preparation to NUTRIENTS will kill most “People are trying to save water by plating, service to clean-up, everything Add at least one pathogens. Spritz not washing their vegetables. They’re is impacted by using less water. It’s been superfood to your veg with three parts not making sure the food is prepared an eye-opener for sure,” says chef and meals. Blueberries water and one part and kale aside, vinegar, then rinse. hygienically,” says Nieder-Heitmann. owner Luke Dale-Roberts. This worsens the listeriosis outlook, since the disease can live on anything from spinach to sweet melon.

May 2018 | WOMEN’S HEALTH 69 Best Body health

Beyond THIRSTY ZONES The Cape Town may be getting all the attention, but water shortages Limpopo Kitchen are a reality in many parts of SA – in some cases because the Reducing your Dam levels water footprint dams are empty, in others, due to a lack of infrastructure. We’ve 67% goes beyond graded the thirstiest provinces according to access to water and cooking the severity of their water situation Dam methods. levels Mpumalanga Here’s how 92% Dam much water Gauteng levels North West 77% it takes to produce a kilo Drier than So dry Dry, but Dam levels your only your you can 67% of common mouth dad finds drink it. grocery items on the it funny. KwaZulu-Natal cinnamon Free State challenge. Dam levels Dam levels 70% 59%

Northern Cape

Dam levels 76% Coffee 18 900 litres

SOURCE: Department of Water & Sanitation; values Eastern Cape as of 12 March 201 8 Dam levels 64%

Western Cape Dam levels Beef 19.4% 15 400 litres

Chicken DON’TWASTEAGOODDROUGHT 4 300 litres It’susuallyintimesofcrisisthatyouseethemostinnovation. Theselocalshavefoundcreativewaystodealwiththedrought

DRIFTER BREWING COMPANY STUDIO H’S S/ZOUT HYDRATING THIRSTY CROPS WATER RESTRICTION GOSÉ WATERLESS DINNERS WITH ORANGE PEELS True to form, C ape Town This food design agency hosted South African teen Kiara Nirghin Cheese approached the drought the a series of dinners drawing developed a cheap material 3 180 litres way any good hipster would: attention to the drought by made from orange peels that with craft beer. This one is made creating waterless dishes, can absorb around 300 times its with a small portion of Atlantic including ostrich egg – because weight in water – making it seawater to mitigate some of (who knew?) ostriches can go perfect for keeping drought- the use of fresh water. It’s for more than two weeks without stricken crops hydrated. Soya beans water – and crops grown in refreshing, a little bit salty and 2 145 litres delicious. Get a 12-pack from seawater, including tomatoes Yuppiechef.com, R399. and carrots.

Apples 822 litres

Lettuce 240 litres

SOURCES: TheWater WeEat.com; WaterFootprint. org PHOTOGRAPHS: GALLO/GETTYIMAGES.COM PHOTOGRAPHS:

70 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za PHOTOGRAPH: GALLO/GETTYIMAGES.COM; SOURCES: DR ZOE DRAELOS, AMERICAN ACADEMY OF DERMATOLOGY; DR FERNANDO GÓMEZ-PINILLA, UNIVERSITY OF CALIFORNIA AT LOS ANGELES; DR JOANN MANSON, HARVARD MEDICAL SCHOOL; DR DIANE MCKAY, TUFTS UNIVERSITY; DR STACY SIMS, EXERCISE PHYSIOLOGIST AND NUTRITION SCIENTIST ANTIOXIDANTS They’re the world’s Maybe... right? substances, healthiest combat reflective glare. naturally eyes helps year one kale)of for cup one (just milligrams daily 20 Chowing light. low in better see you helps it plus, rays; UV evil from eyes protects lutein, variety, One Shield your sight factor for diabetes). (asensitivity risk and improve insulin lower LDL cholesterol your blood pressure, off points shave help packed produce can scarfing antioxidant- Studies show regularly heart your Safeguard and Alzheimer’s. stave off dementia scrubbing may help noggin this time, Over cognition. and memory mess with short-term that toxins of matter grey your sweep can Antioxidants recall. (near) total for Prep brainpower Boost your CAN… THEY YES heard. ways you’ve the all in necessarily not But you... for good are antioxidants supplements, on OD you unless this: is deal real The Huh?! swallow. can you thing healthiest the about just are antioxidants backlash: tothe backlash the came Then cancer. cause even might them –ingesting all after that all weren’t compounds “miracle” the found later science until is, That damage. toDNA linked radicals free harmful neutralising meant aboatload –noshing bullets ago, antioxidants were touted as anti-ageing, disease-fighting magic Years overalls. than often more vogue of out and in been They’ve in your collagen. chemicals causing help quash wrinkle- your bloodstream to through (almonds) zip (papaya) and vitamin E C tea), vitamin green in as catechins (found Antioxidants such ski your Youth-ify your immunity.) hinder actually can of supplements downing mega-doses warned: be (But starts. it before cancer stop help may foods based antioxidants from plant- regularly, eaten If immune system your Strengthen n lcbris spinach, blackberries, nixdn-ihfruit antioxidant-rich e iet iedaily nine to five get o vrl health, overall For epr,carrots, peppers, n ege,like veggies, and n tomatoes. and evnsfrom servings

EAT ME By Jessica Migala Jessica By reproductive prowess. to powerhouses tiny the linked has research solid no rumours, the Despite your fertility Enhance gains. any curtail could you and sesh post-sweat hours four antioxidants within with out those Wipe improve fitness. that spur muscle changes during exercise can your body generates ones The villains. all aren’t radicals Free muscles your Tone CAN’T… THEY NO May 2018 Best Body

| WMNS HEALTH WOMEN’S

health 71

THE MAGICAL POWER OF FOOD PAIRS Getting your matchmaker on at meal times will maximise your nutritional gains

By Emma Pritchard

This, friends, is nothing short of plate-based sorcery. As the new book The Magic Of SOUP UP KALE Food reveals, healthy eating is all about WITH CITRUS synergy – that is, eats that work way better Chances are, you’re probably already nailing this together than apart. The thinking is that combo without knowing it because kale with some nutrients are more readily absorbed lemon is already a traditional taste sensation. by the body – bioavailable – than others “Combining vitamin C-rich foods, such as citrus and when eaten together they can have fruit, with those high in iron, like dark-green a powerful effect on the body. Dr Michael leafy vegetables, increases your body’s ability Murray, the book’s author, says food pairing to absorb the iron from the latter,” says Murray. is key to getting the most from your meals. Vitamin C converts iron into its more bioavailable, “My work focuses on synergetics – the non-oxidised state, haem iron – handy, since way foods work together to achieve around 25 percent of women are anaemic and effects greater than the sum of those who work out regularly are more at risk of their parts,” he explains. iron deficiency. Iron is responsible for making red “This interaction blood cells that move oxygen around the body, can control things like giving you energy – so if you’re lacking, you can inflammation, hormone forget about smashing that PB. “A deficiency can changes, blood flow cause tiredness, dizziness and breathlessness, and cellular ageing.” among other symptoms,” says Murray. “Making Ready to couple up? it more bioavailable is particularly beneficial for vegetarians.” Lemon is officially your greens’ new squeeze.

72 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Best Body health

TURBOCHARGE TOMATOES WITH OIL Think of chopped tomatoes drizzled with extra-virgin olive oil and you can almost feel the sun on your face. And with its antioxidant-boosting powers, this Mediterranean fave is one to tuck into all year round. “Tomatoes contain lycopene, which is protective against heart disease and major cancers, such as breast, colon, lung, skin and prostate,” says Murray. “And like all fat-soluble nutrients, taking it with oil increases its absorption.” The science holds up: an Australian study found that people who consumed tomatoes with olive oil enjoyed an 82 percent increase in the concentrations of lycopene in their blood plasma. But don’t think any old oil will do. “In another study, it was found that, while sunflower oil also increases plasma lycopene levels, it’s extra-virgin olive oil that triggers the greatest improvement in lycopene’s antioxidant activity,” Murray adds.

ELEVATE CARROTS WITH AVOCADO Turns out there’s more to this orange veg than crudités, but to get more nutritional currency, add an avo. According to research from Ohio State University, eating them together enhances the absorption of the beta-carotene CANCEL OUT CARCINOGENS compounds in carrots and WITH GREENS increases their conversion into Yes, you know you should eat your veg. But according to Murray, an active form of vitamin A – the greens like parsley, spinach and kale have cancer-combating nutrient responsible for skin, properties that make them worthy of a place on your plate, but skeletal and eye health. “The study even more so when paired with food that’s been fried, roasted or compared a raw carrot meal and grilled. A study by Japan’s Kyushu University found the urinary the same dish with an avocado. It presence of cancer-causing compounds was halved when 70g was shown to significantly increase of parsley was consumed with a 150g portion of fried salmon. the conversion of the inactive Another study found rosemary had a similar effect when eaten provitamin A to the active vitamin with grilled meat. “Grilled and fried meats lead to the formation A and boost beta-carotene (an of cancer-causing compounds known as heterocyclic amines antioxidant that protects cells from (HCAs),” Murray explains. free radical damage) absorption by “The phytochemicals in parsley and other greens are especially six and a half times. Plus, it more effective at neutralising these toxic compounds by preventing than quadrupled the uptake of the their direct damage to cells, as well as aiding in their breakdown antioxidant alpha-carotene, which into non-toxic compounds.” is associated with increased life expectancy,” says Murray.

AND THE NOT-SO-CLEVER COMBOS… Some gruesome twosomes to avoid at all costs

GREEN TEA AND DRIED FRUIT SPINACH AND MILK BACON AND BEER Iron-rich foods, like apricots, block the Spinach is very high in oxalates Bacon may be your hangover cure of antioxidant activity of your healthy brew, – compounds that can bind to calcium choice after a beer-fuelled night out, but while polyphenols, like epigallocatechin and reduce its absorption in the body, both contain nitrates that are converted gallate (EGCG) in green tea, also decrease leaving it to crystalise into stones in your in the body to nitrosamines – compounds the amount of iron the body absorbs. Sip kidneys. And they’re painful as hell to that have been linked to diabetes , your cuppa at least 30 minutes before or pass – for women as well as men. Alzheimer’s disease and cancer. If you after eating to maximise the benefits. know you won’t be able to resist that

PHOTOGRAPHS: GALLO/GETTYIMAGES.COM PHOTOGRAPHS: hangover sarmie, switch to another drink.

May 2018 | WOMEN’S HEALTH 73 YOUR INNER QUITTER She’s the reason you hit snooze, flake from fitnessplansandgiveuponthatdietthree days in. She’s your inner quitter – and she’s lazy AF. Especially as winter draws nearer. Here’s how to keep yours quiet

By Laura Potter

74 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Best Body stay motivated

“As our brains have evolved over millions of years, new ways of thinking can interfere with old and vice versa,” The explains Dr Simon Marshall, sport psychologist and co-author of The Brave race flake Athlete: Calm The F*ck Down And Rise You promise to join your friends on To The Occasion. “At first, they just had a 10-kay and train accordingly, but as to keep us alive with simple powers like race day approaches, the nerves of fight or flight. That’s the limbic system a group event kick in, so you pull any and we call it the ‘chimp brain’ because excuse out of your arse and withdraw. it can’t think rationally or logically. As we started to walk upright, forage and make WHY? “When the idea was first floated, shelter, we developed the ability to think your emotional ‘chimp’ liked the idea in abstract terms. That happens in the of basking in the glory and your inner frontal cortex, which is your ‘professor ‘professor’ reasoned, “there’s time brain’ and is perfectly rational and logical. to train and it’ll be fun to be part of Any mental anguish is a fight between a #fitfam”,” says Marshall. “But as race these two brains.” day looms nearer, your chimp starts It seems counter-intuitive; your brain to worry about the risk of humiliation. knows what’s good for you, but stops you It desperately tries to convince your doing it anyway. So what gives? “Your ‘professor’ brain to find a rational reason Somewhere deep inside brain’s designed to protect you from to stay away and protect your ego. You yourbrain,downaneural harm, both physical and psychological,” suddenly get busy at work, have a sore pathwayortwo,nestled adds Marshall. “The holy trinity of throat or need to get more sleep. All psychological harm is humiliation, seemingly plausible reasons why behind some grey matter, is embarrassment and inadequacy, so racing isn’t a good idea any more.” a little cluster of cells. They if any of those are possibilities, your THE FIX According to Marshall, the key might look innocent enough, brain will try to stop you. Hormones is to acknowledge your fears as soon but their motives are sinister. and neurotransmitters, like cortisol, as they crop up (after a tough training glucocorticoids and catecholamines, They collude to create your session, say) and address each one with are released as part of the stress innerquitterandthatcrafty logic. Are you really challenging your response from your limbic system. bitchisonlyinterestedin body beyond its means? How likely It’s the body’s way of keeping you alive one thing: railroading you are you to actually come last or injure and your ego intact. Take cortisol – it’s yourself? Chances are, you’ll realise away from healthy intentions released into the blood when you think your concerns are irrational. Instead, andoutofthegood-for- about a ‘threatening’ situation and both focus on what you can control: effort you things pencilled into helps you prepare to tackle the challenge and attitude. “When the starting your schedule. She’s the and exacerbates feelings of fear, doubt gun goes off, your fitness level and and anxiety.” reason you take your freshly preparation are out of your hands If you’ve ever come last in a race, washedgymkittowork – as are the weather, the course and struggled to breathe at the end of only to bring it home again the competition,” says Marshall. “But a spinning class or fallen off a treadmill, stillclean;it’sherfaultthat if you can finish the race thinking, your brain remembers. The good news “I gave it my all,” that’s a success.” youbuyaweek’sworth is, with a few shifts in your behaviour, of healthy fresh groceries you can beat your mind at its own, erm, andthenorderatakeaway mind games and stop it derailing your come Wednesday; in fact, otherwise totally achievable health goals. The gym she’s at her happiest when you’re horizontal on the sofa dodge cramming Smarties into your You start the week with good intentions; mouth, all mindful intentions book into a class and pack your kit first of doing a little at-home thing, only to talk yourself out of going yoga forgotten. mid-afternoon. WHY? The part of your brain that’s responsible for self-control, the anterior cingulate cortex, is put to work from the moment you wake up. It stops your chimp from hitting snooze repeatedly

PHOTOGRAPHS: GALLO/GETTYIMAGES.COM PHOTOGRAPHS: and having a third slice of Nutella toast.

May 2018 | WOMEN’S HEALTH 75 Best Body stay motivated

But later in the day, it runs out of steam. “It tires lineally, so as the day wears on, your ability to resist temptation becomes weaker,” says Marshall. “So something thatseemedlikeagoodideaat10am Gymtimidation canendupfeelinglikethelastthing youwanttodocome5pm.” You want to try that new class THE FIX Realise everyone feels everyone’s raving about, but you’ve intimidated at some point and it’s likely THE FIX Ifyoucan,exercisefirst thing, seen the gym selfies/crop tops/cliquey there will always be someone fitter and before your brain has time to talk you out high-fives – you know you won’t fit in, stronger than you. The key is to stop of it. But Marshall also suggests working so what’s the point? interpreting those feelings as a roadblock on habit forming. “A neurological loop and start harnessing them for motivation. – of trigger, ritual, reward – forms good WHY? “Your brain is wired to determine “Imposter syndrome is an evolutionary habits,”heexplains.“Thetriggerfiresthe your social standing, so your chimp scans tool to keep you developing your skills,” startingpistol–thiscouldbeplacingyour the situation to identify threats,” says says Marshall. So instead of avoiding alarm out of reach so you have to get out Marshall. “It’s called a confirmation bias a machine because you’re scared you’ll of bed to press snooze. The ritual needs and means you’ll see the three women at look clueless, ask someone how to use to be as barrier-free as possible, so go to the front of the class with rock-hard abs, it. “Your chimp may think that exposes the gym armed with a 15-minute circuit or but not the five huffing and puffing at the you as a gym idiot, but it allows the other do a pre-planned workout in your lounge. back because your brain doesn’t perceive person to think, ‘Here’s a chance to show Afterwards, reward yourself. My reward them as a threat.” my knowledge.’ They’re not evaluating is an espresso – I know that if I don’t you – they’re loving the ego boost.” In do my workout, I have to go without.” exercise – as in life – the magic happens But reward within reason: a box of outside your comfort zone. 12 doughnuts is not the one. Soz. The fridge

freak-out You come over all Deliciously Ella and go wild in the aisles, to the point where 66 The number of days it takes for a new your fridge now resembles a subsidiary of Wellness Warehouse. But the thought behaviour to become habitual, according of cooking feels overwhelming, so you to research by University College London. give up and order a takeaway. WHY? “This is a classic example of an ill-formed habit,” says Marshall. “You’ve thought through the goal but don’t have The haters a plan for the ritual and reward.” Which Not everyone is feeling your new judgement and rejection.” But your means there’s no push-back when you regime. Your partner hates your 6am ability to resist is also influenced by naturally start doubting your culinary starts and your mates call you boring your character, the situation in question skills and new-found intentions. when you chow down on salmon at and your mood in that moment. dinner while they tuck into loaded THE FIX It comes down to habit-forming. THE FIX We’ve said it before and we’ll nachos. You’re many things, but boring First, make the goal manageable. Instead say it again: don’t let the haters bring you ain’t. So you prove them wrong by of telling anyone who’ll listen your plans you down. If you think they will, stop digging into the cheese on cheese and to live on salad for the rest of your days, hanging out with them – at least during staying out so late you miss the gym. start by making a healthy home-made times when your will-power reserves are lunch two days a week and build on WHY? “Most people’s chimp brains are likely to be depleted. Your self-control is your progress. Next, make sure your susceptible to peer pressure because at its strongest in the morning, so why plans are specific by spending a couple a fundamental need of your chimp is to not suggest meeting for brunch instead of hours on a Sunday planning your feel accepted and praised, rather than of dinner. Then, as your propensity to meals for the week ahead and only buy rejected and criticised,” says Marshall. wobble increases throughout the day, those ingredients. “The trigger is that But social conditioning is also to blame. schedule in some time with people you’ve committed to spending Sundays “Years of social psychological research whose goals are more aligned with preparing food for the week. The routine has confirmed that we generally strive for yours. Remember, your chimp just is you make a big grilled chicken salad, conformity. We don’t like to be the one wants you to conform – it doesn’t so all you have to do is take it out of the who stands out from the crowd because care if that means tucking into tortilla fridge. The reward is pulling the whole that exposes us to potential criticism, chips or doing another 10 squats. thing off and getting to eat a delicious meal that you planned in advance.” Not to mention the money you’ll save.

76 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za PHOTOGRAPH: GALLO/GETTYIMAGES.COM; APPLE-PIE SMOOTHIE RECIPE AND SPARKLING LEMONADE RECIPE COURTESY OF CHEF CHRIS SMITH, THE DIABETIC CHEF®; CHOCOLATE-ALMOND COFFEE RECIPE AND JAMAICAN CURRY RECIPE COURTESY OF EQUAL two glassesandserve. until smooth.Dividebetween 2 in ablenderandcover. 1 ¼ tspgroundcinnamon 1 tbspslicedalmonds 1½ sachetsEqualWith Stevia oats, quickorold-fashioned ¼ cupcooked,unsweetened fat-free Greekyoghurt ½ cupvanilla-flavoured, apple, cored,diced 1 mediumGrannySmith 1½ cupslow-fatmilk Apple-pie smoothie with EqualSteviaBlend Celebrate HealthyLiving eieso ul-reidlecsta r odfryou! for and good lifestyle are healthy that a delivers onguilt-freeindulgences unnecessary to of preventing contributes multitude while experiences, a drinks sugar intake.Itelevatesdining in and used meals of be to full can delicious recipes,addingflavour Packed Stevia experience. With sweetening Equal unique great taste,withfewerkilojoules, a you offer sweetness ofsucraloseto combines extractsofthestevia Introducing EqualWith Stevia,adeliciouslow-kilojoulesweetenerthatexpertly . Blendfor1to2minutesor . Combinealltheingredients together untilwellblended. 1 ¼ tspalmondextract cocoa powder 2 tspunsweetened (or totaste) or 2tabletsEqualWith Stevia 2 sachetsEqualWith Stevia hot coffee 1 cupstronglybrewed almond coffee Chocolate- . Mixalltheingredients ln rmntrloii n h smooth the and – origin natural from – plant desired, before serving. desired, beforeserving. and freshlemonslices,if eachglasswithmint garnish between theglassesand glasses. Dividethemixture some icecubesintotwotall 2 Stevia untilcombined. lemon juiceandEqualWith 1 slices, optional Fresh mintsprigsandlemon Ice, asneeded frozen 12 freshblackberries, tablets (ortotaste) Stevia or4EqualWith Stevia 4 to5sachetsEqualWith lemon juice ½ cupfreshlysqueezed 1½ cupssparklingwater with blackberries lemonade Sparkling fresh . Place 6 blackberries and . Place6blackberries . Stirthesparklingwater, ADVERTISING PROMOTION with cashews. temperature sprinkled 3 pineapple andblackbeans. the cookedvegetablemixture, in amediumbowl.Thenstir With Stevia,limejuiceandsalt 2 seconds. Removefromheat. powder;stirfor30 curry for 2to3minutes.Addthe oil inapanonmediumheat pepper andspringonionsin 1 ½ cupsaltedcashews and rinsed 1 tinblackbeans,drained drained 1 tinpineapplechunks, ½ tspsalt 2 tbsplimejuice Stevia (ortotaste) 3 to4sachetsEqualWith white orbrown 3 cupshot,cookedrice, powder 2 tbspcurry ½ cupslicedspringonions 1 cupdicedredbellpepper 2 tspcanolaoil "fewer kilojoules" where "flavour"meets easy recipesbelow, Enjoy thequickand Jamaican Curried Rice Jamaican Curried . Serve warm oratroom warm . Serve Combine therice,Equal . . Cookandstirthebell

BURN, FAT, BURN Carb-cutting is back in a new guise – but is the keto diet safe?

By Roisín Dervish-O’Kane Best Body weight loss

Shredding serious fat is the premise of the ketogenic diet. Even Alicia Vikander turned to it to get lean for the reboot of Lara Croft. The keto diet is garnering a hype – and a following – that most people would associate with a truly ground-breaking nutritional phenomenon, yet its primary tenet isn’t entirely new. “Keto’s aim of prompting the body to enter a state of ketosis – where it burns fat rather than sugar to fuel its processes – was the basic scientific grounding of other mainstream diets that have proved popular in the past,” says Rebecca McManamon of the British Dietetic Association. Low-carb diets have existed since the 19th century when William Banting began promoting a low-carb way of life. Banting got resuscitated by Tim Noakes in SA in 2012 and it was hard not to see a red Banting bible everywhere you looked. this takes four days from the time you Then there’s also Atkins, which took credit for Jennifer Aniston’s lithe begin limiting your daily carb intake figure in the days of Friends, beforethebacklashwhenresearchlinked to less than 30g – which equates to it to raised risk of heart attack and stroke. Then came the Middleton two medium sweet potatoes or five medium carrots. Then what? “On day diet of choice, Dukan, responsible for the pre-Royal Wedding waist five, the body receives the signal to shrinkage of Pippa and Carole, which was carb elimination by any begin breaking down fat stores into free other name and had medical experts arguing whether the negatives fatty acids and ketone bodies for your outweighed the positives. It’s the same science, just sold to a new brain, muscles and organs to utilise as an alternative energy source,” she explains. generation.Whichdoesmakeusask:whyisanyonefallingforketo And the flexibility that comes with other thistimearound?Well,thefactthatit’sbeingpitchedasa360-degree nutrition plans – like cheat meals or the mind and body improver probably has something to do with it. It’s odd workplace cupcake because, hey, this promise that has captured the imaginations of bio-hacking tech- Friday – is out of the question. When it industry heavyweights in California’sSiliconValley,whoare,lestwe comes to the biology – and results – of keto, you’re either all in or out entirely. forget, individuals with grand aspirations to achieve superhuman “Eat 100g of carbs and your body will functioning and the financial means to make them come to fruition. revert out of ketosis for at least 24 hours We take a closer look at the diet du jour. while the liver works to break down the sugars in your body,” says D’Agostino. Incaseyoucompletelysidestepped Eat by numbers And, should you resume your pre-keto past incarnations of low-carb diets or Thosewhohavetried–andshelved eating habits long-term, those lost fat youneedareminderabouttheprocess –high-fat,low-carbregimesinthe stores will boomerang back before you ofketosis,allowustofillyouin.The pastforbeingtooprescriptivewon’t can say “hold the sweet potato fries”. body’s default operating system is to think much of the rules set out by keto generate energy by running on glucose aficionados. The most extreme ketosis Inside the lab (sugars,basically),butifyoutweak programmes, used in clinical research, The issue is that, for those looking to your dietary intake to reduce the sugars demand a 9:1 ratio of fats and protein, shift kilos and free organs of visceral you’re taking in, you can re-engineer the with no carbohydrates at all, although fat, keto delivers. A large-scale review body to break down fat instead. Once the modified version rolled out for the of studies by Sapienza University in your body’s insulin levels drop past general public is no less restrictive. “The Rome found that, one year after starting a certain point, this prompts fat cells plan calls for followers to split their the keto diet, participants had lost an to split into free fatty acids and ketones daily macro intake as follows: 65 to 70 averageof10percentoftheirbody – and it’s the ketones that replace sugar percent fat, ideally from red meat and weight.Anotherfoundthatketoreduced as the body’s energy source, which oily fish; 20 to 30 percent protein, from the weight, BMI and blood-sugar levels proponents argue is actually the most eggs and turkey, and 5 to 10 percent of overweight participants in 24 weeks, efficient way for humans to operate. non-glycaemic fibrous carbohydrates, though experts insist that our individual So why don’t we just burn ketones like broccoli, kale or cauliflower,” says biochemistry means it’s impossible to pin instead of sugars in the first place? “Our Dr Dominic D’Agostino, a professor of down a time frame within which you’ll bodies have evolved to hang onto fat,” neuropharmacology at the University reap the fat-loss rewards. And while explains Dr Giles Yeo, a geneticist from of South Florida in the US. Colourful the University of Cambridge. “Having vegetables, healthy fruit and even quinoa fat stores for energy was essential for are off the menu because of the natural times when food was scarce.” But power sugars they contain and it’ll be a while “COLOURFUL VEG, up with fat rather than sugar and you’ll before you see them again. “In order to find your blood-sugar levels remain enter ketosis, your liver needs to excrete HEALTHY FRUIT AND steady, meaning less likelihood of the all remaining glycogen and sugar stores EVEN QUINOA ARE cravings and brain fog that many of in your body,” says obesity specialist Dr us just accept. Priyanka Wali. For the average person, OFF THE MENU.”

May 2018 | WOMEN’S HEALTH 79 Best Body

–andthenegativeimpactonthebody scale extreme an more on carb-cutting nothing than is keto that warn experts 80 independent hype, unmitigated science and favourable the of regardless But, risk fat Big brain. the in GABA neurotransmitter capacity keto’s in interested increasingly syndrome (PCOS). insulin control, such as polycystic ovary to poor related conditions improve – and days of amatter in Type-2 diabetes reverse can ketosis reaches body the once experienced insulin and glucose body. the on effects detrimental sugar’s of elimination its to thanks Alzheimer’s, like diseases as yet untreatable neurodegenerative for remedy potential apromising to be diet the declared also review A 2017 cells can’t access or process glucose”. a metabolism imbalance in which brain out evening “by D’Agostino, says achieved, was This seizures. of number average their reduced diet the of version epilepsy sufferers following the clinical child that discovered doctor aUS ago, Acentury too. wins health wider its on promise alone, there’s solid science by fat-loss keto’s drawn be may many eoelvl rgeigtefeel-good the triggering levels ketone attributed,atleastinpart,toincreasedWali,withthisimprovementbeing explains carbs,” than rather ketones sharperwhentheirbodyisfuelledbywithreportfeelingmoreenergeticand work I entrepreneurs high-functioning nottotreat,buttooptimise.“The 5.5 #FoodPorn for masochists? and not awhole lot else. of alot greens, of meat #keto. We’re seeing alot tagged onInstagram posts The number, in millions, of In addition, proponents are blood in drop the that adds D’Agostino

WOMEN’S HEALTH

weight loss | May 2018 | WomensHealthSA.co.za results aren’t demonstrative of the of the demonstrative aren’t results these out to point keen is D’Agostino –although problem afertility indicate could that disruption hormone of sign –acommon irregularities” “menstrual experienced participants female the all that found researchers older, grew they ketoclinical diet on epileptic children as a of impact the explored which study, one In system. reproductive your on have can carb-culling intense that impact move. asmart not is entirely diet your from group food any banishing argue: will experts of a wealth what confirms and reading scary for makes it children, than adults to impact likely less and mild are effects side these Epilepsy Research journal the in areview While rhythm.” cardiac alter even may and heart the with issues causes which pH, blood’s the alter also can “It McManamon. says collapse,’’ to you cause can –which hypoglycaemia as –known levels low to abnormally drop sugar blood your make can “Ketosis hospital. in you put could keto eating frighteningly, More issues. er, regularity immediate, the mind Never fibre. of lack the from life in later problems to bowel prone you leave also –and deficiencies to mineral lead could intake vegetable and fruit your curbing that show studies dangerous,” says McManamon. Indeed, be can supervision medical without removing almost all carbohydrates that shows “Research noteworthy. is Then there’s the complicated noted that most of of most that noted effectsofthemodifiedketodietfollowed aigdsre rnt”I orln game long your If not.” or disorder eating an with diagnosed been they’ve whether coulddeveloponeshoulddothisdiet, fftls s’ elywrhterisk. the worth really isn’t loss promise fat the of be, should it as mind, and isahealthy,sustainableattitudetobody she that worries or food with relationship womanwhofeelsshehasanunhealthy “No McManamon. warns limits,” on foods might ‘safer’, bedrawntoaplanthatplacescertain is eating of way restrictive highly a that believe who tendencies, orthorexic with “Those disastrous. and – documented well is health mental on eeis h mato etitv diets restrictive of impact the benefits, brain-enhancing keto’s more on for evidence solid wait scientists while But crowd. the in bud–isaseductivesellfromtheketo eating binge nipping while – cause rollercoasterthatacarb-baseddietcan setting. hospital a outside Freeingyourselffromtheblood-sugar IS DANGEROUS.”IS CARBS WITHOUT SUPERVISION ALMOST ALL ALMOST ALL “REMOVING MEDICAL

PHOTOGRAPHS: GALLO/GETTYIMAGES.COM PHOTOGRAPHS: IGOR POLZENHAGEN; WORDS: ZINHLEZONKE ZIKALALA AND MICHELLE OCTOBER a year, she’d gained gained a year, she’d twins. “My gain “My twins. was THE CHANGE especially since her her since especially gain. Reanne spent spent Reanne gain. Amsterdam, where treats,” she says. In In says. she treats,” a year au pairing in in pairing au a year around kids meant shifting the weight weight the shifting I deserved it,” says says it,” I deserved was pregnant with became a priority, lots of sweets and Nicola. During her there were always always were there of junk food – and –and food junk of children indirectly Stay-at-home mom gain had a similar asimilar had gain she was happy to to happy was she join them. “Being join “Being them. the kids ate a ton aton ate kids the nine months, she TIME TAKEN TOTIME psychology: she 15 kilos. Nicola’s15 kilos. influenced both gained 30 kilos. 30gained kilos. allowing myself mostly through kids were born, LOSE WEIGHT: WEIGHT: LOSE Nicola’s weight HEIGHT: that ‘one more OCCUPATION: OCCUPATION: THE GAIN THE treat’ because A workout when tolose isthe weight you’re bestthing you partner because need all trying Once Nicola’s Nicola’s Once 37, Cape Town37, Cape I told myself myself I told Nicola Ralph, Reanne and Buddying up the moral support get. you Meet can Nicola champions Reanne, and of the buddy system WEAPON: In away,In VITALS: SECRET 3 years “IT’S EASIER“IT’S TO BEHEALTHY 1.79m

WHEN YOU’RE AROUND AROUND YOU’RE WHEN OIIEINFLUENCES.” POSITIVE They both attended attended both They while Reanne made my body,” she says. says. she my body,” up to Huba Fitness, Fitness, to Huba up was in denial about about denial in was diets and opted for for opted and diets out their unhealthy gynaecologist told esteem. “I couldn’t couldn’t “I esteem. on the other hand, hand, other the on veggies and fruits. fruits. and veggies mean and passing take people being for FitChef’s meal meal FitChef’s for opting for protein Town, they where like eggs, chicken chicken eggs, like They both signed wholesome grub. Both Reanne and her losing weight losing weight her it soon started to to started soon it comments about met at the group group the at met Nicola signed up up signed Nicola she got. Reanne, her weight – but –but weight her harder the older delivery service, LIFESTYLE play on her self- her on play training classes. Nicola chucked would become a gym in Cape Cape in a gym her own food, food, own her and tuna with with tuna and THE THE 89kg 76kg BEFORE a reward and a half. ahalf. and a reward “I ran the Ultra-Trail the ran “I AFTER achieve, physically. 25 kilos have been been have kilos 25 super proud when when proud super changing sessions Cape Town 35km. of them, a total of of atotal them, of in outdoor runs in in runs outdoor in a week and loved loved and a week of success makes makes of success Between the two a week, throwing throwing a week, between classes. it worth it. “I was was “I it. worth it – and the feeling feeling the – and their attendance attendance their I was immensely immensely I was success by what says. Now that’s that’s Now says. group workouts they ramped up proud of myself myself of proud the social, ever- social, the I could deadlift scorched away for completing 80 kilograms,” it in time,” she she time,” in it REWARD measures her so that much says Reanne. she can now now can she to five times three times Nicola also Nicola also THE THE

Primary school teacher Reanne du Plessis, TIME TAKEN TOTIME LOSE WEIGHT: WEIGHT: LOSE HEIGHT: OCCUPATION: OCCUPATION: 27, Cape Town Buddying up WEAPON: VITALS: SECRET 3 years 1.66m

Best Body

May 2018

you you lose, win | WMNS HEALTH WOMEN’S 69kg 57kg BEFORE AFTER

Life etc Useful stuff to upgrade your everyday

If only a boom box and the sweet, sweet vocals of Peter Gabriel could fix all that ails your coupledom à la Lloyd Dobler in the 80s classic Say Anything. But it takes far more direct communication. So we asked top therapists (and a few regular guys) for specific scripts and phrases to helpyoutalkyourwayintofewerfights, hotter sex and tighter bonds SPEAK EASY By Jamie Hergenrader

82 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za Communication, communication, communication – yeah, yeah, yeah. You’ve SAY THIS TO... heard it’s the key to a closer bond and all that. But before your eyes glaze GET HIM TO over, know this: it’s also the number-one predictor of relationship satisfaction, OPEN UP MORE per a 2016 survey of more than 25 000 men and women in the Journal of Couple & Relationship Therapy. So mastering the art of talking isn’t an empty “Let’s go trope – it’s the ticket to a happy union. for a walk.” Sure, communicating can mean airing a grievance in a way that won’t make With no distractions and your partner recoil. But it also means regularly deploying words of kindness, no agenda, a leisurely stroll allows you to catch up with of understanding, of humour, of playfulness. That all sounds logical, except each other. If the convo veers that finding the perfect words to express how we feel – and get the results in a heavier direction, the we want – isn’t necessarily intuitive. minimal eye contact here Unless you’re clocking hours on the couples therapy couch, no one ever tells takes the pressure off, making you what to say. “Sometimes we feel we’re conveying what we mean, but the this an optimal way for him to speak his mind, says couples message isn’t being received in the way we intended it,” says Dr Eli Finkel, therapist Mary Jo Rapini, a professor of psychology at Northwestern University in the US, and author author of Re-Coupling. of The All-or-Nothing Marriage: How the Best Marriages Work. And it’s not just about getting the wording right, but paying more attention to context. “That must have been awful. What The tone you use and the circumstances in which you bring something up happened next?” can mean the difference between conversation and confrontation. When he vents to you about Now for the reassuring news: by having some key phrases ready to go, how his boss exploded at you can get exactly what you want (and need) from your relationship. him or that fight he had with his sister, put yourself in his position and empathise, says SAY THIS TO... Rapini. Even if you disagree FEEL MORE CONNECTED with how he handled it (“Well, sounds like she had a point”), “You just get “I love how “You may “Thanks wait to bring it up when he’s me more than kindly you hang every so much for less heated. Problem-solving anyone else.” treated that painting taking care or judging right away will shut him down and discourage him This simple phrase bumbling crooked, but of that.” from being forthcoming. is powerful for waiter.” you’re still “It feels so good confirming how right Describing pretty cute.” at the end of “Hey, the other day you are together a character trait On the flip side, a long day to have when you said that – your partner will you admire in your feel free to playfully someone appreciate you felt______, take pride in that, partner is better jab at his missteps. you,” says Banks. what did you mean says Finkel. “The than a generic Psychologists call Relationships need by that?” feeling that you “I love you” because it “unconditional to be constantly fed Bring up an emotion that he really know each it’s something positive regard” with mutual respect recently expressed and ask other is what keeps you’ve observed – when we show and gratitude. “I how things are going, says you a ‘we’ rather about just him or our partner we dated a girl who said Stattmann. “He brought it up than two ‘I’s,” says her, says Dr Megan see their flaws this every now and in the first place, so he’ll feel Dr Amy Banks, Fleming, sex and realistically but then,” says journalist comfortable talking about who studies the relationship expert. love them anyway, Dean Stattmann. it.” Or ask about something neurobiology of Pointing it out when it encourages them “It struck a chord specific he mentioned. In relationships. “That’s you notice it makes to be more authentic every time and I’d either case, it shows you’ve perhaps the most your compliment around you, which feel motivated to be been paying attention to important thing feel more real can strengthen your the best boyfriend what he has going on, even about partnering: – and more poignant bond, Finkel says. I could possibly with your own full schedule. knowing you belong – because it shows be.” (It helps you That has real meaning and with someone.” your partner’s too: studies show will get him talking more strengths are not expressing gratitude often, says Banks. going unnoticed. makes you feel closer to your SO.) www.emergencycontraception.co.za

Actor Pharma (Pty) Ltd, Reg. No. 2008/008787/07 Tel: +27 11 312 3812 Fax: +27 11 312 7814 www.actorpharma.co.za Unit 7, Royal Palm Business Estate, 646 Washington Street, Halfway House, Midrand 1685 AD/NL/4.0 03/2018 Life etc say what?

SAY THIS TO... SAY THIS TO... POWER UP SQUASH FIGHTS BEFORE THEY SPIRAL YOUR SEX LIFE “What do “Can we work “I see where “Our you have on out a system you’re coming relationship “I had a really your plate so things from. So is more sexy dream about this week?” run more what you’re important you last night.” Asking this every smoothly?” saying is...” than this.” Bringing up something new Sunday will avoid Sometimes you have When he expresses Every couple has you want to try – or want blow-ups later in to remind each other frustration with points of contention, more of – in bed can be the week. Let us to do chores, but you, instead of like politics or small- awkward. So blame it on explain: people constantly assigning firing off a defence, picture issues. And your subconscious, says tend to attribute them like that can first rephrase his while disagreements sex therapist Dr Ian Kerner, their partner’s come across as concerns (“So won’t destroy your author of She Comes First. “bad” behaviour naggy and also build you’re saying my relationship, trying With this opener, he’s the to a personality resentment. Create comments about to “win” every one star of your fantasy. “I like defect rather than a long-term, plan your family put you or change your when a woman shows she’s circumstances, together to end the in a tough spot”). partner’s mind been thinking about sex says Finkel. In other one-off requests. That signals to him can. Rapini’s rule with me apart from when words, if your hubby It might even be that you’re trying of thumb: if it’s she’s actually having sex is extra busy this eye-opening. “One to understand his come up at least with me,” says journalist Paul week and he skimps person gets home point, says Finkel. three times without Kita. Include specifics (e.g. on household duties, later and doesn’t Then state your case resolution, consider what you were wearing, who your frustration realise the other as feelings rather it a trigger issue initiated) to really paint him might skew you has already walked than facts: “When and avoid it. The an erotic picture and turn to think: he never the dog and picked you say that, I feel key is to defuse that dream into a reality. helps out around up groceries,” says like I’m in second tension and here! Having this Banks. “It’s those place to your family,” remember “Oh my god, I love it quick convo can smaller, unseen instead of “You your relationship when you do that.” prevent that kind things that go diminish me when comes first. You don’t want to be in your of reactive criticism. unnoticed, compared we’re with them.” head in the middle of sex, with a day spent thinking of what to say, so cleaning the garage.” stick to compliments about moves of his that you’re into. “Sex is the most raw, unfiltered expression of a relationship, so just say what you’re actually feeling,” says Stattmann. If words are too distracting in the moment, nix them and let BODY OF EVIDENCE out some moans of pleasure Is your body speakin’ a different language than your words? Much of what we instead, says Fleming. convey is actually nonverbal, says Patti Wood, author of Snap: Making the Most of First Impressions, Body Language & Charisma. By becoming more aware of our “I’m not wearing physical expressions, we can harness them to work in our favour. Try these moves: any underwear. Can’t wait to > KEEP YOUR CHIN DOWN. Holding it > SMILE–FORREAL.Withagenuine see you later!” atanormallevel–orevenslightly smile, your entire face shifts (e.g. Send him this text when he’s lowered–establishesthatyouaretwo your forehead lifts, your outer eyes equals having a conversation. (Raising crease). When you grin for show, still at work – it’s so out of itsignalsthatyoufeelsuperior;wedo only your mouth moves. Don’t bother context that it can have an so subconsciously in confrontational faking it if you’re not feeling it – the even stronger effect than moments, so take stock.) otherpersonwillnotice. if you were together. It’s a teaser for what he has to > LEAN IN. Anglingyourbodytowards > KEEP THE COAST CLEAR. Removing any look forward to – sort of someone indicates that he or she is your barriers between you – your phone, extended foreplay. “When main focus. Leaning back can make a handbag in front of you or even a woman takes the lead, youseembored,whilemovingaround your crossed arms – shows you’re it’s a huge turn-on,” says projects distraction. emotionally (and literally) open to Stattmann. “Especially what someone is saying. when it comes to stating her desires.”

84 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za PHOTOGRAPH: GALLO/GETTYIMAGES.COM efcniec nlasadbounds and leaps in self-confidence procedure isupping beauty intimate women’s Not the frivolous treatment seem, it this might BLEACHING GENITAL for six months after the treatment. the after months six for area to that exposure sun any to avoid need and procedure the after a week for intercourse sexual have not should Patients need. you’ll sessions many how to estimate able be will specialist your and results desired your achieve Novikova. explains effects,” the to enhance treatment laser the before weeks four about for week per times afew cream a lightening to use patient the advise also will doctor The average. on minutes to 30 Thesessionisquick,lastingaround20melaninlayer,effectivelylighteningit. nsadrcu)cnalb rae.The treated. be all can rectum) and anus area(madeupofthetissuearoundthe the vulva),theinnerthighsandperianal of folds outer larger (the majora labia from The AestheticGynaecologist.com. Novikova Natalia Dr surgeon, endoscopic and gynaecologist aesthetic says area,” genital the darkened around lighten skin to procedure a “It’s astepfurtherbybleachingtheskinitself. Genital bleachinghasthesameidea,buttakesit conspicuous. less them make order to in lightened been all have backs –hairsonupperlips,armsandlower some women’sbeautyregimesfordecades of part a been has Bleaching Champanis-King Leigh By eufcstesi yrmvn the removing by skin the resurfaces hncnutduigaCO a using conducted then with cleaned be will skin the before, Just procedure. the before minutes 45 about area affected the to cream anaesthetic “Thepatientwillbeaskedtoapplyan pregnancy. and age are hyper-pigmentation of causes common natspi ouin h rcdr is procedure The solution. antiseptic an Several sessions will be required to to required be will sessions Several ohwde eia lahn work? bleaching genital does how So 2 ae,which laser, you want. want. you will be able to guarantee the results aprofessional Plus, tone. skin uneven –primarily person unqualified an visit you if arise can that complications are there but by aprofessional, performed when low-risk is procedure –the professional healthcare aqualified contact you sure says Novikova. partners,” sexual their and women the for frustrating be can which lives, sex their on impact an has confidence in drop this Sometimes skin. genital to darkening due lost have may they confidence regain to women allows bleaching “Genital negative impact on women’s confidence. ahugely have can skin darkened perhaps unnecessary procedure, Thinking of getting it done? Make Make done? it getting of Thinking asuperficial, as seen be could it While PRE-TREATMENT: DURATION: genital area. around the to lighten skin treatment A laser WHAT IS IT: GLANCE... A AT cream. anaesthetic Apply an 20 to 30 minutes 30 to 20

i months. six for area the to sun exposure strictly avoid afterwards, week one for sex avoid required, be might painkiller A POST CARE: May 2018 | WMNS HEALTH WOMEN’S able to estimate. estimate. to able doctor will be –your skin your Depends on SESSIONS: NUMBER OF Life etc

85 WTF

Life etc mommy and me

THE MOM DIVIDE Can your relationship with your bestie survive one of you having a baby? Yes... But it’s complicated, say two lifelong pals. Their story reveals how parenthood changed their

friendship in ways they never expected By Andrea Stanley

Formanywomen,it’snotlove,marriage intimatebondsinwhichtheirfriends yourbondwouldstaystrong–things just orababycarriagethatcomesfirst–it’s can truly feel like family,” says Dr Andrea aren’t the same. “We wish friendships friendship.In2016,aChartmixsurveyof Bonior, clinical psychologist and author wouldn’t change when one person has data from 141 countries found that the of TheFriendshipFix. That means ababy,butunfortunately,theyusually averageageoffirst-timemomsinmany awholelotofyearsspentbeingeach do,” says Dr Christina Hibbert, a clinical developedcountrieswasontherise,with other’s plus-ones at events, driving her psychologist and host of Motherhood, Australia, the UK and many European homeaftershegetsherwisdomteeth apodcastthattalksaboutallthings countriesaveragingbetween27and31. pulled and celebrating both of your parenting. “Friendships can survive SA’saveragewassittingatayouthful promotions and big new jobs. It’s the these changes, but it takes a strong 22.5,accordingtotheirfindings,butit’s type of relationship so all-encompassing willingness from both people to likely that we have women near both that to classify it as a “friendship” feels understand the new dynamics.” ends of the spectrum. thin – the roots run that deep. It’s something stay-at-home mom First time pregnancies aside, women So when one of you does end up MeganRobinson,33,andherbest friend, intheUSwhoareintheirearlythirties partnering off and having a kid, the Nicole Paskowsky, 35, experienced arehavingchildrenatahigherratethan feelings that follow can mimic the raw first-hand when Megan became a mom. thoseintheirtwenties. feelingsofabreak-up.Physically,you Now, they’re sharing their story – the ups, “Now that most women spend the don’tseeeachotherasmuchand, thedowns,thedramas–sothose of us majorityoftheirtwenties–ifnotallof emotionally, new priorities come into goingthroughasimilartransitioncan them–notmarriedandnotyetmothers, play.Asmuchasyoudon’twanttoadmit see the uncensored reality and better itcreatesaspacetobuildemotionally it–asmuchasyoupromisedeachother manoeuvre our own shifts.

86 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za night I needed alone time. Even if Megan: I don’t think that at all! On the pre-kid life I can’talwaysmakeit,Istillwant I really admire how adventurous Megan: Nicole and I met while tobeaskedtogooutanddofun Nicole is. She has travelled to so working at the campus bookstore things.Icraveadulttimetoo. many amazing places – China, at university. We just clicked. Now Nicole: Rightnow,ifIwanttosee Ireland. I live vicariously through we’ve been friends for 15 years. Meganthatusuallymeansgoing her travels! I know she isn’t a kids Nicole: When I was having roommate toherhouse.Andwiththatcomes person and I’m fine with that. trouble, she’s who I called, crying like a level of distraction since Megan crazy. When I was having relationship hasherhandsfulltakingcareofher On making it work problems, I was at her house talking kids.That’soneofthethingsImiss Nicole: Sitting around and feeling it out. For years we did everything themost–hangingoutwithMegan grumpy isn’t productive – our together – happy hours, movie nights, without other people. And by that, friendship is more important than spontaneous days at the beach. I don’t just mean her kids. Now, if that. Megan may not be able to I doseeheroutsideofadinnerin, make it to every function, but On when the mom ittendstobeforgroupactivities she’s always there when it matters. or girls’ nights. She didn’t hesitate to bake treats word first came up Megan: We have mutual friends, for my wedding. I understand that Nicole: I recently got married, but sohangingoutisn’talwaysone- being flexible is something I can kids have never been in the plan on-one.Togetoursologirltimein, do right now to help keep our for me. I don’t even think babies I’mgratefulthatNicoleiscoolwith friendship intact. are that cute. There, I said it. coming over to my place, but I know Megan: Nicole is a true friend. Even Megan: I always knew I wanted myboyscanbedistracting.Itryto if we don’t see each other as much as a family, so after I had been married speed up the feed-bath-bed process we want, when we do, it feels like no for a few years, it was time. I think sowecanhavemoretimealone. time has passed and we can still talk I called Nicole and told her I was Nicole: Inthosemoments,Ifeellike about anything. pregnant over the phone. suchaslacker.I’mnotparticularly Nicole: I look forward to when Megan Nicole: I remember it clearly. goodwithkids,sothereisn’tmuch and I can plan a trip together. We’ll I’d texted Megan to invite her to I cancontributetohelpher.AndIdo have a blast eating our way around my place to try out my latest cocktail worryabouthowmylackofinterest a new city. experiment and then she called me in kids affects how Megan thinks of Megan: This is the life I’m living now with the news that she was pregnant. me.Theresheis,raisingtwohumans, and I love it, but I do look forward to I knew it was coming, but I had andI’mstayinguplateonaschool the days when I can do things on the a weird drop in my gut. I was worried nightblowingmymoneyondrinks. fly again. we’d grow apart because she’d have I wonder if my life choices seem different priorities and, as someone immature to her. who’s not planning to have kids, I felt like I wouldn’t be able to relate to her life anymore. Megan: I never thought having LESSONS LEARNT children would impact my friendship Friendship experts break down key takeaways with Nicole because I never thought for whichever side of the coin you’re on I’d become so wrapped up in my kids If You’re the Mom If You’re Not A Mom that I wouldn’t have a life of my own. Check your guilt... Instead of See the big picture. It can be internalising your guilt after tempting to stop trying to stay On the challenges cancelling plans, do something close. To curtail that instinct, think Megan: I have two boys now [Teddy, concrete, Hibbert says, like setting up back to why you became friends in a new plan you know she’ll love. When the first place and look forward to 6, and William, 4], so yes, the you became a mom, you gained a lot, the memories you have yet to make, amount of time I spend with Nicole but your friend lost something. Show Kirmayer says. Remember: your has changed. I have to plan things her she’s still a priority instead of friendship is dynamic – and bigger in advance because I have to get offering up another apology. than a moment. a sitter – and sometimes one isn’t ... And your excuses. Spill some dirt. Often, the one without “Convincing yourself you don’t have kids will start to hold back on what ’s available or in my budget. time for the friendship will only hurt going on in her life because discussing Nicole: Recently I invited Megan it,” says therapist and friendship a colleague’s annoying phone voice to a party at my house and she researcher Miriam Kirmayer. “You feels silly when your friend’s kid has need face-to-face time.” Multitask a fever. But your friend wants to didn’t come, even though her kids by, say, taking a yoga class together. hear about things other than the were at a sleepover that night. I’m Focus on her feelings. You don’t have breastfeeding debate happening pretty sure she just wanted a night to pretend you aren’t drained, but on her Facebook wall, says Hibbert. to herself. Can I understand that? when you get together, “lead with Show up. If she can’t slip out for Of course. But it also stings a bit. asking her how she is ,” says Hibbert . cocktails but invites you over to dinner “Don’t minimise the stress and life at her place (yes, the one covered with Megan: By the end of the day I’m just challenges she’s facing. Ask Lego blocks), go, says Kirmayer. But so tired because kids suck the life out questions and offer support.” feel free to remind her when you’re of you! There are times when I feel due for some adults-only time. jealous of the kid-free life and that PHOTOGRAPHS: GALLO/GETTYIMAGES.COM PHOTOGRAPHS:

May 2018 | WOMEN’S HEALTH 87 Life etc art of venting LETITOUT! The WH field guide to productive complaining...

By Jamie Hergenrader

When you have a craptastic day, nothing is more satisfying than ranting – to a friend, your partner or the whole world (hey, Facebook). Understanding and empathy from others validates your feelings and can relieve THE pent-up angst, says psychology SITUATION professor Dr Julie Norem. But You pitched an only to a point. Whinge too much awesome idea and your boss and you raise your stress levels took it in another direction. and risk for disease. But, don’t THE RIGHT AUDIENCE vent at all? Same thing! Balance is Your partner or mom key. Near-constant grumbling can THE REASON: Work-related matters alienate friends and do a number should usually be brought to your boss, on your health – moaning can but, in this case, it’ll look like sour cause levels of the stress hormone grapes – and it won’t change her cortisol to skyrocket, upping your mind. Skip colleagues too; you risk of cardiovascular disease and don’twanttobeseenas depression. And every time you the office gossip. THE do it, you condition the neural SITUATION pathways of your brain to make it Your WiFi goes a habit, amplifying those negative down – again – when you’re effects. Not good. About to lose streaming Law&Order:SVU. it? Take a deep breath – and these THE RIGHT AUDIENCE rules of engagement into account. Um, the WiFi company THE REASON: Call customer service and state your issue and desired outcome (think: an upgrade or refund). If they’re not helpful, end the complaining – and your problem – by switching providers.

AAANNND... You’re stuck in traffic It’s pouring outside RELEASE Turn on Fine Music Radio. Research in Order that cute new coat you’ve Between sucking it up and bitching the journal PLOS One shows listening had your eye on. A 2013 study by it out is a world of Zen. Try these to to classical music can decrease stress the University of Michigan found unleash your angst hormone levels. Bach, please! retail therapy helps to buy relief from the doldrums. Sweet!

88 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za THE SITUATION Your toddler accidentally smashed CAN’T your phone THE SITUATION THE RIGHT AUDIENCE STOP, You’re going A sympathetic friend throughabreak-up. SHOULD THE REASON: Sometimes you just need someonetoacknowledgesomething THE RIGHT AUDIENCE Yourself–viapenandpaper STOP sucks.Phoneamate(ifyourphone Most people stillworks!)andsay,“Ijusthad THE REASON: Evenclosebudswilltune have worked acrappythinghappen–can outifyougoon(andon)aboutthesplit. withachronic Irageforasec?”Spillforafew Jottingdownyourthoughtsis complainer. a way to let out your feelings. Put on your She constantly minutes, then shift the off-loads about conversation. therapisthat–e.g.“Ithinkwestarted her job, her togrowapartafterafightover partner, the movingin”ratherthan“Hesaid weather (we’re all he didn’t feel connected”. ridin’ the humidity wave, Melissa!). It helps. To defuse her, turn the grievance into action.Ifshehuffs about a deadline, say, “For reals. It’s alottodo,solet’s get to it!” Worried you’re the one who’s protesting too much? Look to your listeners. Fidgeting, avoiding eye contact or looking for an out from the conversation are signs. Ask your work wife to be honest: if she confirms your fear, try a complaining “cleanse”: wear abraceletevery day and each time you whine, switch wrists. See how long you can keep itononesideby asking yourself: does this really deserve a rant? 8MINS 46 SECS Amount of time daily the average person complains, according to a Sensodyne study.

Someone stole your lunch Loud talkers are ruining The wait time at Home from the office fridge your commute Affairs is three hours Spouting off a few F-bombs (not too Acupressure can dial down cortisol. Think of three things you’re grateful loudly!) provides a harmless emotional Massage the spot between your for (#1: You don’t work at Home release, according to a Keele University thumb and index finger for 30 Affairs). Gratitude curbs toxic

PHOTOGRAPH: GALLO/GETTYIMAGES.COM study in the UK. Therapeutic AF. seconds. Whoooosaaaaa. emotions while boosting happiness.

May 2018 | WOMEN’S HEALTH 89 Life etc affordable rides DRIVEITHOME It feels like just yesterday that you could buy a brand-new car for under R100 000. Well, those days may be gone, but before you despair, there are still really affordable models that will get you comfortably from A to B

By Juliet McGuire

Volkswagen Polo Vivo This car needs little introduction. After all, it has been the top-selling passenger car in South Africa since its launch in 2010. It replaced the iconic Citi Golf, remember? Since then it has sold almost 200 000 units. This second-generation Vivo might resemble the outgoing Polo because, well, it’s based on it. VW has taken the former Polo, and “Vivo’d” it. In other words, they have made it more affordable. And the best part? It’s produced locally. Local is lekker, right? Even the entry model boasts features such as front electric windows, power steering, air conditioning and a radio with a USB port and Bluetooth. Safety has not been compromised either, with a driver and passenger air bag, as well as ABS and Isofix child-seat anchoring points. With a resale value that is almost unmatched, this new Vivo will no doubt continue its Traffic Alert and standard (of Beats by Dr Dre fame), rip-roaring success story. Volkswagen Polo Another top seller, second throughout the range are which has a 300-watt FROM R179 900 only to its younger sibling assistance systems such sound system, as well as the Vivo, the Polo has seen as the Automatic Post- an array of customised more than 14 million units Collision Braking System features on board. sold worldwide since 2010. as well as daytime running You can personalise This is the sixth-gen Polo lights and front and rear certain models with and not only is it bigger curtain air bags. You will a R-Line package, which than its predecessor, also see a new dashboard adds sporty elements it’s been completely and cockpit layout. It’s throughout the car. redesigned. New safety available in three trim levels With so many choices, features include Blind and new to the line-up is where does one start? Spot Monitor and Rear Beats audio technology FROM R235 900

90 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za PHOTOGRAPHS: GALLO/GETTYIMAGES.COM ALSO CONSIDER… ALSO the Yaris has going for for going has Yaris the What competition. stiff pretty some is That i20. Hyundai and Fiesta Ford Corsa, Opel Rio, Kia the also but Polo, VW the only not with to compete has it realise you when surprising Not years. the the popularity stakes over topped not has it 2005, has been around since Yaris the Even though Yaris Toyota transmissions. The boot boot The transmissions. and manual or automatic levels trim three from, four models to choose are There appeal. like SUV- mini almost its with young start-up families at aimed Xis Crossland Opel year, the last in NovemberLaunched

The Opel Crossland X Crossland Opel The electric windows and exterior mirrors, front electrically adjustable Bluetooth functionality, and USB with system start, a four-speaker audio entry and a push-button keyless find will you model entry-level the from even and inside grown-up more ever. feels It than better new model is bigger and all- now, this –and badge reliable its is though, it, list is just as impressive, The standard-features space. extra for seats rear the of split 60:40 the of use to make help might family gear, although it the all in fitting problem no have should you means which 410 litres, offers an impressive belt pretensioners. seat- and control stability vehicle Assist, Brake with ABS points, Isofix bags, air passenger and driver with specs are also impressive Safety control!). to clutch standard (say goodbye as range the across boasts hill-start assist also It conditioning. air a stellar package. package. a stellar Six air bags complete automatic headlights. ever) and afine, to get (no need recognition sign traffic lights, running daytime LED assist, start with cruise control, hill- FROM R230 800 R230 FROM FROM R269 900 R269 FROM FROM R310 000 R310 FROM pricier. course, of but lovers, Jazz for option fun amore Overall, tweaked for better performance. been has engine the and speakers six touch-screen infotainment system with (18cm) a7-inch features It pedals. sporty seats, armrests and steering wheel and the on stitching red with sporty as just Type-R performance version. Inside is to the attributed be can that features with appeal, sporty amore exudes and lower and wider It’s derivatives. Dynamic the replacing line-up, Jazz the of flagship the is It game. 6 video Turismo Gran by the popularised a car Sport, Jazz Honda the of introduction the to with it added zing some had just has line-up Jazz Honda dull rather The Honda Jazz Sport May 2018 | WMNS HEALTH WOMEN’S 91

SUBSCRIBE AND WIN! Subscribe to Women’s Health and stand a chance to win 12 BODYTEC® sessions worth R7 800.

BODYTEC®, South Africa’s original electro muscle stimulation (EMS) strength training studio, with 34 studios around the country, offers both amateurs and professional athletes the opportunity to build strength with just 20 minutes of training a week.

Under the guidance of a personal trainer, specific muscle groups EMS training on professional sports people showed an increase can be individually targeted according to your goals and needs. of 30 percent in strength performance and a 19 percent speed There are many benefits to EMS training, one of which is that the increase. This month, four subscribers stand the chance of winning muscle contractions are of a higher quality and are more intense 12 BODYTEC® sessions worth R7 800. The prize will be available than voluntary exertion can be alone. Compared to conventional nationwide for three months from the time the winners are weight training, EMS training activates deeper muscle groups, notified, the prize is valid until 31 October 2018. which leads to better balance among the muscles in the body and increased core stability. Research done on the benefits of For more information, visit www.bodytec.co.za

PRINTP DIGITAL 50% 50% SAVES SAVE OFF! RR277.75 OFF! R277.75 PPER YEAR! PER YEAR! ONLYO R25.25 ONLY R25.25 PPER ISSUE PER ISSUE + FREE DELIVERY (R277.75 ANNUALLY*) (RR277.75 ANNUALLY*) ASY WAYS TO SUBSCRIBE:

Email: SMS: Call: womenshealth_ “womenshealthsubs”andyour 0877401039 [email protected] nameto32511 and we’ll callyou * 11 MONTHS FROM STARTING MONTH ISSUE

TERMS & CONDITIONS Ofer valid until 20 May 2018. Ofers valid for subscribers in RSA. Your subscription is provided on a pre-paid basis. To ensure uninterrupted service, your subscription will automatically renew and billing will take place monthly. We may amend the fees payable in respect of your subscription from time to time to facilitate cover price increases. We may alter the payment instruction to correspond with any changes in your fees. Beauty&Style Simplesecretstofeelgreatandlookgorgeous

SHOW YOUR TRUE COLOURS.

FIRE UP! Meet the new ﬁtspo nail. The current breed of power polishes leaves beige in the shade. Using the same standby colours all the time can get real old, real fast – so try a bit of colour this autumn. Want your mani to last through even the toughest gym workout? Go easy on the free weights (which require serious ﬁngertip grip) and get busy with body weight, machines or resistance bands instead. For more pro tips to rock your nail world, keep reading. Beauty&Style nail tips BREAK A NAIL (RUT) Requesting the same nude shade every week?? It’s time to hit refresh, baby!

RUT 12 STICKINGG TO ONE LENGTH AND ONE SHAPE THE ISSUE: You keep your nails cropped close and often bare. For decades, the trend has been for chic, short nails, either painted or not. But Rihanna and Beyoncé have been popping up sporting daggers. WHY TRY IT: Not since the 80s have long talons looked so fierce. The key is the shape; to make your long nails current, ask your manicurist for a dramatic oval. BREAKING THE RUT: Once your nails grow past your fingertips, file them into a coffin shape (aka “squareletto”) and slick on a black cherry shade. Done! 5 BYE, BABY PINK 3 Try Revlon Gilded RUT 2 Goddess (R119) # Trend Alert: Add 7 some sparkle to your usual pink look REATINGR by going for a rose- UR NAILS 1 BYE, GREY gold chrome. This Try Chanel Le colour will have you LY Vernis in Bleu jazz-hands-ing all Trompeur (R450) through winter. SY MANIONLYLAST Trend Alert: Break 6 AY? YO AY BE TREATING BYE, BLACK away from grey and YOUR NAILS L ECRAP.HERE’S Try Morgan Taylor 4 bring a quiet edge TO MORE MILEAGE: in Danced and toanyoutfitwith Sang-ria (R149) this rich navy blue. ON BOARD. A fine-grit crystal Trend Alert: file won’t cause the tiny tears emery 2 BYE, BORING Black will always boardsdo,soyoucanfileinboth Try Sally Hansen be a classic, but directions, says dermatologist Dr Hard As Nails this season, mix DanaStern.TrytheElegantTouch Xtreme Wear in it up by going Professional Glass Nail File (R100). Sun Kissed (R170) for a richer, dark- Trend alert: Go plum shade. STROKE STRATEGICALLY. Run polish bold with this citrus 7 BYE, acrossthefreeedgeofyournailfirst, hue–anyorange, FRENCH MANI soitfullywrapsaroundthetop.“This saffron or golden- Try Smith & Cult process is called ‘capping’. It’s extremely yellow hue will Nail Polish in importanttosealthenaturalnailto RUT 3 brighten a grey day. Sugarette (R378) prevent chipping,” explains Bonieta # 3 BYE, BEIGE Trend Alert: The ekus, OPI training and development Try OPI Infinite French Fade. It’s man . Repeat the technique for each PICKING Shine 2 Lacquer a French manicure coat.Itpre ts chipping and water in Krona-logical – white tips with from getting in een the nail’s layers, THE Order (R280) a nude base ch damages your il and polish. Trend Alert: – only ombréd. SAME OL’ Instead of beige, go 8 BYE, WATCH YOUR W RTEMPS.Speaking for richer browns OXBLOOD RED O, exposure piping-hot or frigid SHADES – they look great Try Essie Russian water exaggerat the sudden expansion DON’T AGONISE OVER on all skin tones. Roulette (R100) and contraction act your tips perform YOUR MANICURIST’S WALL Trend Alert: Break at these tem ratures, so small nicks in OFPOLISHES–IT’SJUST 4 BYE, PURPLE- away from moody your nails c turn into outright tears. COLOUR! TRADE UP EIGHT BLACK blood red and TRADITIONAL LACQUER Try Mavala Nail brighten up cold AVOID OHOL. Found in many hand SHADES WITH THESE Color Cream in days with a radiant, sanitiser ,itdriesoutcuticlesasitwipes COLOUR UPDATES Purple Beach (R87) almost crimson, red. out ge s. To offset this, opt for alcohol- Trend alert: Saying eo es,suchasSimplyBee’suniquely farewell to this

CA CHIA; for latedNaturalHand&Body darker royal could tizer (R92). be difficult, but 5 swapping it for ANAGE YOUR MOISTURISERS. avioletwillmake “Ifyouwanttoextendthelifespanofthe it an easy transition. colour on your nails, also pay attention Plus it’s the Pantone tothemoisturisersandhandcreamsthat colour of 2018 youuse,”saysSonnekus.“Usingsome –canyoubeany body creams as a hand cream can cause more in vogue? chipping – this is because they contain ingredients that are beneficial to the skin, buttheseingredientscauseliftingof nailpolish.”AlsowatchyourSPF.“After 8 applyingsunscreentoyourbody,avoid touching your polished mani, as this canmakeitgoyellow,especiallylighter colours,”saysSonnekus.Andnobody PHOTOGRAPHS: GALLO/GETTYIMAGES.COM, JAMES GARAGHTY; WORDS: JESSI ADDITIONAL REPORTING: GOTLHOKWANG ANGOMA-MZINI GOTLHOKWANG REPORTING: ADDITIONAL wants that! 6

May 2018 | WOMEN’S HEALTH 95 JUST DESSERTS Leave room for pudding: the newest gourmand scents are delish and won’t send your nose into sugar shock Beauty&Style gourmand scents

Something smelling delish? Gourmand fragrance notes read like a pastry chef’s shopping list: honey, coffee, chocolate, vanilla, saffron. Yes, when they first hit the scene, gourmand fragrances were sweet SWEET + and had decadent dessert-like qualities. But the saccharine type of sniffs are now LIQUEUR Booze “ages” TRY: Valentino evolving. “Gourmand fragrances are candy, essentially Donna Noir moving away from the syrupy, juvenile heating it until the Absolu (R2 370 interpretations of the past to scents that scent swells and for 100ml EDP). gets nice and lush. It’s a cocktail of are more sophisticated and refined,” says (Think of berries peppers, saffron scent and flavour expert Helen Murphy. simmering in and plum liquor. apot.) So, what exactly are perfumers cooking up? All sorts of yummy stuff. They’re marrying sweet notes, like vanilla, with SWEET woods, florals and spices. But they’re also playing with more well-rounded +RICH sugars, like salt-tinged caramel and FLORALS coffee. So even if sugary isn’t your jam, White florals, like magnolia and we have a hunch you’ll submit to at least jasmine, impart one of these. sensuality to sweet notes. This combo gives a carnal quality to any scent. TRY: Bvlgari Splendida Magnolia Sensuel (R1515for50ml EDP). This scent combines three flowers: magnolia, jasmine and orange blossom. The wood and almost vanilla- ice-cream notes add richness and depth.

May 2018 || EN’S HEALTH 97 Beauty&Style gourmand scents

SWEET + and neroli accords SWEET + make for a soft, WOODS non-invasive scent. HONEY TRY: DKNY Nectar OR HERBS You would think Love (R780 for It’s all about the that this would 30ml EDP) – the base. Smoky be too much bottle will make woods and sweetness. But you happy... smooth ambers honeycomb paired And so will the are bottom- with fruit, vanilla juice inside – it heavy, tend to smells like the linger and bring perfect day. confectionery notesdownto earth. The latest blends are like treating yourself to tiramisu in front of abonfire.Earthy SWEET + botanicals, like patchouli, work MOCHA in the same way. Mocha with a bit of sweetness TRY: Gucci Guilty = instant power Absolute Pour couple. Rich Femme(R1385for coffee-bean 50ml EDP), which notes jolt senses marries woody, with a high dose fruity and sweet of energy, while amber notes. Or the sweetness Lancôme La Vie of vanilla beans EstBelle(R1420 makes for for 50ml EDP), a gourmand a praline and signature scent. patchouli essence withahintofiris. TRY: YSL Black Opium (R1 210 for 50ml EDT). You won’t be able to resist the iconic black coffee, floral andilltes.d vanillanote ZINI Citrus enhancess theenergising radiance of the pear tones. Classic Gourmand Thierry Mugler Angel (R1280for50mlEDP) This was the first scent to make people really go gaga over gourmand and since its launch in 1992, Angel has remained a top-selling fragrance worldwide. It’s a cross between confectionery and perfumery, with notes of honey, fruit, vanilla, chocolate, caramel and patchouli. PHOTOGRAPHS: NADIA VON SCOTTI; WORDS: JILL PERCIA AND GOTLHOKWANG ANGOMA-M SWEET + FRESH Green notes are SWEET + perceived as fresh. Blend some green CITRUS with a few fruity Back in the day, notes and you’ve perfumers would got yourself blend sugary a fragrance that’s notes with fruit light and crisp. like melons. TRY: Montblanc (Flashback to Lady Emblem six-grade L’Eau (R995 for sleepovers.) Now 50ml EDT) – it they’re reaching gives off top notes for the sour of fresh mandarin produce and it leaf, fruity peach smells like a much- and litchi. Middle needed holiday. notes of rose and “They’re tangier, magnolia and base so they balance notes of cedar, out the sugar and musk and resin they add a fun, will have you tropical feel too,” spraying all day. explains Murphy. TRY: Elie Saab Girl Of Now (R1 330 for 50ml EDP) – it’s laced with top notes of mandarin, orange, Gourmand TRY: Miss Dior pear andpistachio. vs Oriental Absolutely Oriental scents are SWEET + distinguished by the use of Blooming (R1 545 warm, sweet notes, like vanilla, BERRY for 50ml EDP). which are often mixed with This mix is for Top notes of Middle Eastern notes, like the unashamedly tangy raspberry, frankincense and amber. sweet-toothed. pomegranate, Gourmand perfumes, which Abundant berries blackcurrant also contain vanilla, are more and florals don’t patisserie or candy led and pink pepper and they tend to be hold back when combine with May sweeter. it comes to the roses and peony sweet scent factor. at the heart and whitwhite musk at thebase. b

May 2018 | WOMEN’S HEALTH 99 beauty

Feed Yo WHAT YOU EAT CAN HAVE A DIRECT IMPACT ON HOW YOU LOOK. FIND OUT WHICH INGREDIENTS AND PRODUCTS WILL IMPROVE YOUR SKIN AND HOW YOU SHOULD USE THEM ur Face Check Instagram and in, oh, about three seconds you’ll stumble upon a new superfood. Chaga mushrooms? Regrammed. Maqui berries? Double-tapped months ago. Kakadu? All over it. But while they’re filling your feed (and stomachs) in their edible form, superfoods have now found their way into your skincare regime too. In fact, almost a third of products launched in the past five years with the words “superfood”, “superfruit” or “supergrain” in the product description were cosmetics. “Most of the useful skincare ingredients come from a part of the plant you can’t buy in your supermarket,” explains Paula Begoun, founder of Paula’s Choice Skincare. “Plus, there’s no single ingredient that will work in isolation – you need the right combination to improve skin health.” So it pays to opt for expertly formulated products. Read on to find out which superfoods are worth the rub.

Vitamin C Honey Turmeric Vitamin C can have serious anti-ageing It turns out this good old-fashioned bee This bright-yellow spice has been effects. “It acts like a shield and protects by-product is the real deal – it’s way more associated with healing properties against free radicals from the sun or than just a porridge topping. “Honey is for years, but there’s more to it than environment,” says aesthetic doctor, mainly used on skin for its antimicrobial just that. Dermatologist Dr Nomphelo Dr Maryam Zamani. When free radicals properties,” explains Dr Rabia Malik, Gantsho says, “In recent years this enter the skin, they cause tiny breaks in a GP and cosmetic doctor. Its natural spice has risen in popularity and more the amino acid chain. The more breaks enzymes release hydrogen peroxide, people around the world are utilising you have, the less supported the skin is. flavonoids and phenolic acids, which it to achieve beautiful skin.” Growing That’s when you begin to see the ageing have been clinically proven to prevent evidence shows that the active effects of wrinkles and sagging. Vitamin bacteria from growing and, along with component of turmeric, curcumin, can C plugs those gaps with collagen. In its low pH of 3.2 to 4.5, make it ideal be used medically to treat a variety of fact, research has shown that vitamin for acne-prone skin. What’s even more dermatological diseases when applied on C is essential for collagen production. amazing, instead of stripping skin, honey the skin. More and more skin and beauty “Clinical trials have also proven its ability nourishes it as it neutralises. “Honey is products are using curcumin because it to break down and prevent pigment a natural antioxidant and protects against has antimicrobial, anti-inflammatory and forming in the skin – as in age spots free-radical damage to the skin. It’s also antioxidant properties, which is all our and scars,” says Zamani. The result: a humectant, so it retains moisture in skin wants. Turmeric mud mask, anyone? brighter, more evenly toned skin. the skin – this is what makes it a good We’ll take two. Sign us up immediately. hydrator,” says Malik. Sweet.

Oats and milk Avo and yoghurt Cucumber Beauty Oats are well known If you want to pump The natural eye mask. for their soothing and moisture into your Cucumbers have recipes softening properties. skin then this mask will powerful antioxidants Masks help you Combine this with do the trick. Rich in and flavonoids that relax and leave you the lactic acid in milk omega-3 fatty acids, are thought to reduce looking and feeling – which exfoliates dead avocados are supremely irritation. Grab slices oh-so fresh. Here, skin cells to reveal moisturising without straight from the your new recipes smoother, clearer clogging pores. Add fridge: cold cucumbers for well-fed skin skin – and you’ve got some yoghurt to get help reduce puffy eyes. a winning formula. probiotic power (to help fight bacteria) and lactic acid (which dissolves dead skin cells).

102 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za beauty

3 Vichy Liftactiv Vitamin C Brightening Skin 1 Corrector (R480) An antidote to tired! This formula contains active ingredients, such Vitamin C as pure vitamin C 1NiveaQ10Plus1 and E, maritime C Anti-Wrinkle + pine polyphenols Energy Skin Sleep and fragmented Cream (R170) hyaluronic acid, Supercharge your that will keep skin skin while you looking healthy, sleep. This night young and rested. 2 cream contains The product claims two powerful to show results after antioxidants just 10 days of use. –vitaminCand But you won’t know coenzyme Q10, both till you try, right? of which support cell regeneration. 4 pHformula Vita Plus a dose of C Concentrated collagenc helps the Corrective skins stay smooth. Serum (R852) Give your skin 4 2 KKiehl’s Powerful- some much-needed SStrength pampering with this LLine-Reducing concentrated serum. CConcentrate (R950) Recommended SSkin feeling and for all skin types, looking parched? it promises to help 3 Immediately notice dehydrated, fine- sosoftness and lined and wrinkled elae ssticity with this skin by leaving it sserum that contains feeling bright a concentration and healthy. oof pure vitamin C. It helps decrease 5 Morgan Taylor tthe appearance of Bare Luxury ttargeted fine lines Complete Pedicure aand wrinkles, so & Manicure Energy your skin is going Purifying Soak to thank you. Be (R125) sure to test this on Pamper those tired apatchofskinfirst feet at home and –itpacksapunch. skip the salon with this four-step range. Inside: a purifying soak, detox masque, sugar scrub and massage butter. Citrus is known for its invigorating properties and will reduce inflammation while revving circulation and drawing dulling toxins to the surface.

5 PHOTOGRAPHS: MARIE BAERSCH, RIANA VOGEL (BACKGROUND) Honey 1 Mama Marula HOME-GROWN Marula and Manukka SUPERFOOD HoneyBalm(R95)) Bid farewell to ROOIBOS dry, ageing and African Extracts Rooibos Daily damaged skin. Repair Facial Oil (R181). This This head-to-toe treatmentoilhelpstoreducethe skincare product appearance of dark marks and is jam-packed wit spots and protects skin from nutrient-rich oils, environmental damage. It uses active manuka theantioxidantpowerof honey, vitamins Bio-Active Rooibos, vitamins AandEand and essential oils, to help antioxidants whic reduce the signs of all work together too 1 lifestyle stress. give you hydrated, replenished and h e a l t h y s k i n . 3 The Body Shhop Honey Bronzze 2 Nuxe Rêve de Bronzing Boddy Miel Nourishing BB Cream (R2000) Ultra Comforting Wanttobareyourour Night Face legs on the odd day Cream (R450) that the sun still This honey and shines before winter precious oil- sets in fully? This infused cream bronzer, enriched takes the saying with nourishing “I woke up like this” honey, will make 2 to a whole new it super-easy to level. By working do. Formulated hard overnight, it without mineral oil replenishes skin’s and petrolatum, it lipids and soothes promises to keep and regenerates by skin nourished reinforcing the skin’s as it bronzes. It barrier, making it will also conceal soft and supple imperfections and by the morning. give you a natural- looking tan.

4 Lush Honey I Washed The Kids Soap (R50) This soap has antibacterial, antiseptic, antioxidant and antifungal benefits. Plus the soothing properties of honey 3 cleanse skin without drying it out.

HOME- GROWN SUPERFOOD BUCHU Try O’live Cape Buchu & Lemongrass Soap (R59). Refresh your skin as you gently cleanse with only the purest natural ingredients. Made with a blend of invigorating and uplifting lemongrass and peppermint essential oils, this soap features a hint of buchu oil, which smooths and brightens skin. WORDS: AMELIA JEAN JONES; ADDITIONAL REPORTING: GOTLHOKWANG ANGOMA-MZINI AND ZINHLEZONKE ZIKALALA bobdadpntaedeep penetrate and absorbed ieboa,wihcondition which baobab, like ailEsne(49.Oils, (R429). Essence Facial r hZnPhytoExquisites Sh’Zen Try n ors kn r easily are skin, nourish and e rp illaeskin leave will drops few a notedri,s just so dermis, the into glowingwithhealth BAOBAB n vitality. and SUPERFOOD GROWN HOME- 1 1 2 3 3 It’s high time Dermalogica 1 Turmeric n irritation. and against dryness and defending skin to sensitive to restore balance and moisturising soothing, nourishing while that, just do will booster oil concentrated root-infused, This turmeric possible. as it from much protection fact, we need as In damage. skin environmental we duck harsh 220) (R1 Booster Defense Barrier Ma 4 y 2018 | | O W OMEN’S HEALTH Get rid of of rid Get 4 3 This serum is 2

as UVB protection. protection. UVB as properties, as well and antioxidant anti-inflammatory SabiWhite. It has turmeric plant called ofthe roots the from extract free powdered acolour- contains cream night This without any hassle. pigmentation Controller (R842) Enlighten Pigment NeoStrata look of skin. overall the improve masque helps visibly invigorating facial this turmeric, anti-inflammatory cranberry and the the antioxidant appearance. With rosy and a healthy skin to restore dull and fatigued and energising by brightening as an “instant facial” The formula works (R695) Radiance Masque Seed Energizing & Cranberry Kiehl’s Turmeric skin. Yes, please! pores and hydrating tightening elasticity, restoring wrinkles, radiance, reducing it –giving skin the in very important roles five plays It ageing. of signs visible treat concentrated to help are that turmeric, including extracts, anti-ageing plant powerful of 21 a combination Serum (R880) Clarins Double beauty 105

HIKING… NO, IT’S NOT ALL MOUNTAIN STREAMS AND STEEP INCLINES, IT’S ALSO A POWER FAT-BURNER, GOOD FOR YOUR HEAD AND AT THE FOREFRONT OF AUTUMN FASHION, THANKS TO LOUIS VUITTON, BALENCIAGA AND STELLA MCCARTNEY ALL TAPPING INTO THE TREND WITH PULL-CORD DETAILS, BACKPACKS, WATERPROOFS AND FLEECES

BY ANJA JOUBERT PHOTOGRAPHS BY RICARDO SIMAL style

Opposite: Pufer jackets were popular way back in the 80s and 0s before they became the go-to winter item of your parents. The catwalks have revived them as a fashion essential in the last few years and this winter you’ll ﬁnd them in diferent lengths and colours to be worn as easily over sporty gear as paired up with workwear basics. Puffer jacket, R1 099, H&M; Pace bra, R500, New Balance; shorts, R499, Under Armour; socks, R50, Falke; K-Way boots, R1 999, Cape Union Mart

Body-hugging and stretchy doesn’t always have to come in the form of leggings – the longer-length pencil skirt has been given a contemporary make-over… Hoodie, R629, H&M; Pace bra, R500, New Balance; Ivy Park skirt, R649, Topshop

May 2018 | WOMEN’S HEALTH 107 The oversized sweatshirt is a hot item for winter – expect super- roomy cuts, embellishments, a range of colours and emblazoned statements. You can do like Rihanna and Gigi Hadid and hit a pair of shorts or layer up. Ivy Park cropped sweater, R1 199, Topshop; shorts, R95, Erke; socks, R50, Falke; K-Way boots, R1 999, Cape Union Mart; En Pointe backpack, R999, Puma style

The badge of current sports luxe has to be racing stripes, so don’t forget what an easy impact they can have on a pair of trousers or a simple polo shirt. They’re classic. Nike crop top, R599, Sportscene; K-Way trousers, R799, Cape Union Mart

May 2018 | WOMEN’S HEALTH 109 style

Pantone called Top right: Never Right: You Flame – an forget your inner know the hiking

orange-red Girl Scout who will backpack is TI/INFIDELS CREATIVE REPRESENTATION; – one of its remind you that a winner when hottest colour layering is key. even Chanel has predictions of A warm top that’s opted to create the year. Its pop easy to fold up a version. Okay, we of ﬁerce colour and stash in your wouldn’t actually will lift any winter backpack or tie take that deluxe temperature and, around your waist gratied rucksack although bold, is a good start. hiking, but we’ll it suits every En Pointe crop, opt for this guy complexion. R699, Puma; Ivy – across-the-body Hoodie, R629, Park windbreaker, ﬁt and technical… H&M; shorts, R95, R1 239, Topshop; Bra, R699, and Erke; Redbat bag, shorts, R249, tights, R999, both R299, Sportscene Cotton On Under Armour; Body; En Pointe K-Way boots, backpack, R1 999, Cape R999, Puma Union Mart; Redbat bag, R299, Sportscene MODEL: EMMA-JANE/OUTLAWS MODEL AGENCY; HAIR AND MAKE-UP: ALICE COLORI FASHION ASSISTANT; ROBIN-JADE CAROLUS ROBIN-JADE ASSISTANT; FASHION

110 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za

You don’t actually need to be a fan of hiking to want to wear a hiking boot this winter. The classic, sturdy lace-up is a major trend that almost every international designer has played with this season . Here, we stick with the original. adidas Originals dress, R799, and Redbat bag, R249, both Sportscene; socks, R50, Falke; K-Way boots, R1 999, Cape Union Mart Beauty&Style fitster fashion

THE BADASS: GIGI HADID 1 Gigi Hadid is a self- confessed boxing badass. She trains at STEAL a boxing gym in New York and is the face and fierce behind Reebok. Gigi’s fit style ticks all-American HER STYLE favourites – a classic pair of white trainers They’re the instantly recognisable faces, athletic (Reebok was the first fitness shoe bodies and rulers of the athleisure fashion scene, for women in the 80s), performance so of course we want to steal their o-duty style… leggings and statement tees that make movement easy. 1. Freestyle Hi sneakers, R1 199, Reebok 2. Tuttolente Lucia Azure sunglasses by Super, R4 399, Moscon Optics 3. Sports bra, R120, Mr Price 4. Bomber jacket, R1 399, Reebok 5. Tights, R150, Mr Price 6. Tank top, R399, Reebok

3 gigi

5 6

112 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.z 3

THE ATHLETE: KARLIE KLOSS Growing up, she played basketball 5 and soccer. She trained as a ballet dancer and she loves SoulCycle as much 4 as yoga – Karlie is the ultimate sporty all- rounder. Her love of performance gear is reﬂected in her high-tech adidas kit – she’s the lithe and lean muscles behind adidas x Stella McCartney. 1. Stella McCartney Run gilet, R2 499, 6 adidas 2. Stella McCartney Run ADZ shorts, R1 399, adidas 3. Switch Ear Cups, 7 R199, Rocka 4. Skipping rope, R199, Trojan 5. Zonyk Aero Crystal Matte sunglasses by adidas, R3 299, Moscon Optics 6. Stella McCartney socks, R279, adidas 7. Stella McCartney UltraBoost Parley 8 running shoes, R3 999, adidas 8. Stella McCartney tights, R2 199, adidas

May 018 | WOMEN’S HEALTH 113 Beauty&Style fitster fashion

1 2

PUSHER: MISTY COPELAND 4 As the ﬁrst African American principal dancer of the American Ballet Theatre, Misty Copeland collaborated with Under Armour 5to create a line that 6 reﬂected her life on- and of-stage. Think easy-to-wear dance style that’s both gym and street ready. We love her and her collection... 1. Vest, R699, Under Armour 2. Anorak, R1 799, Under Armour 3. UA SpeedForm AMP Slip training shoes, R1 999, Under Armour 4. Sports bra, R899, Under Armour 5. Joggers, R130, Mr Price 6. Plattan II headphones by Urbanears, R499, Superbalist PHOTOGRAPHS: JAMES GARAGHTY (STILLS); FASHION: ROBIN-JADE CAROLUS selena 23 5 1 en pointe details. en pointe details. expect softpinksand inspired collection so for theirsecond ballet- teamed upwithPuma to circuit training. She’s to hiking,dance cardio everything from Pilates trainer, shedoes According to Selena’s GOMEZ SELENA 1199, R1 gilet, Zip Half 4. R499, 3. 1. THE PERFORMER: 6. 5. 2. R329, riesR 499 R1 499, R1 trainers trainers, S R999, tnE Pointe En atin

En Pointe visor,

Sports bra, Sports bra, Shorts, R95, nPoi En Ig En Pointe SL En Pointe SL ieFahEvoknit Flash nite Puma Pum Puma Puma nte a

ba Erke ckp Puma ac

k, May 2018 6 4 | WMNS HEALTH WOMEN’S 115

Online Friends And Lonely As F**k

We’re more technologically connected than ever – but it’s left many of us feeling achingly alone. WH explores the popularity paradox

By Corinne Redfern special report

Two hours into an “I’ll just quickly check Instagram” GOING IT ALONE QUALITY NOT “Loneliness and perceived social isolation moment and, yup, you’re QUANTITY have become serious issues for women “Nobody is immune,” explains Julia still scrolling. It’s 9:30pm on in their twenties and thirties,” says Dr a Saturday, your phone has five Bainbridge, who presents the podcast Rebecca Nowland, a research psychologist The Lonely Hour. “From the outside, yet-to-be-read texts and you’ve at the University of Manchester, who I don’t think people would expect me just finished WhatsApping your has spent more than five years studying to sufer from feelings of social isolation, BFF. But when was the last time the phenomenon. “It tends to manifest but I struggle with loneliness on a regular you spoke to her on the phone following a period of transition – and basis.” Bainbridge has interviewed we’re often at diferent life stages at – let alone in person? Your everyone from Instagram celebrities to diferent times. Friendship groups are no social psychologists about solitude and hundreds of friends are just longer getting married or starting families a text away, but you can’t emotional seclusion. “It doesn’t matter at the same point in their lives. That limits how well-connected somebody appears fight the feeling that you’re your shared experiences and can leave you to be. Everyone, at some point, has felt totally alone. The gnawing feeling very alone.” Nevertheless, we’re on the periphery and that they have emptiness beneath your too quick to blame social media, she says. nobody to confide in.” ribcage is the manifestation “If anything, technology is a positive tool This is where social media does come of loneliness. And it sucks. for connecting with people and starting into play because we’re making – and relationships. The problem is that we’re That short, sharp stab trying to sustain – too many friendships. becoming so independent from each “Communication has been devalued in of insecurity when brunch other in real life that we’re depending plans “fall through”? Or that recent years,” says Floyd. “You no longer on it, social media in particular, to have to expend any energy or talk to constant, dull aching sensation maintain those connections.” somebody to gain their attention; you that prevents you from making Somewhere along the line, we seem just tap your thumb on a screen for a few plans in the first place? Chances to have lost our tribes, says Kory Floyd, seconds and voilà – you’re in touch.” are you’ve felt lonely at least author of The Loneliness Cure. “Society Consequently, he reckons we’ve once in the past month. We’re is becoming increasingly self-focused, become so overloaded with small, fleeting especially in the UK and the States,” he gripped by what psychologists bursts of contact, we’ve stopped having says. “We’re placing our personal goals the conversations we actually crave and have dubbed a “popularity above our relationships with other paradox”; a concept backed are left feeling socially unsatisfied as people.” Much in the way that it’s no a result. up by research from the longer a big deal to move away from “In order to overcome loneliness, your community project The Big your family for work, independence isn’t focus needs to be on the quality of your Lunch. It found that 83 percent just becoming normalised, it’s pretty relationships, rather than the quantity of of people in the UK aged 18 much expected. “But that afects our them,” agrees Nowland. “Everyone difers to 34 feel lonely on a regular capacity to connect with other people,” – for some, a couple of close friends says Floyd, “because we know we’re not basis, despite the University of really is suicient, whereas others only really thinking about them and they’re feel fulfilled when they’re in the centre Oxford claiming a social media- not thinking about us either.” Thankfully, savvy young woman is likely to of a crowd. But we’re now seeing a trend though, nobody is suggesting you pack towards masses of interaction, with very have 166 friends. up your things and move in over the road little intimacy – and as social beings, we Our stream of communication from Mom and Dad. Not least because require physiological interaction.” is constant – it’s thought that even if you do share the same postcode No surprise then that experts believe we send between 30 and 60 as your parents you’re still just as likely that, while it’s not classed as a mental texts a day (that’s more than to experience loneliness. health condition in its own right, one every 30 minutes) – yet loneliness needs to be treated with half of us admit to feeling similar respect. “Extended periods of more isolated than we did loneliness can put you at risk of sufering from anxiety or depression,” explains a year ago. counselling psychologist Dr Ellie Milby. We might be the most “It’s even been linked to PTSD.” socially connected generation to date, but it doesn’t always feel like it.

May 2018 | WOMEN’S HEALTH 117 ISOLATED RISKS Lack of face-to-face communication doesn’t just make you feel sad. In fact, a study by Professor John Cacioppo, co-author of Loneliness: Human Nature and the Need for Social Connection, found that the feeling of isolation or rejection is so strong, it can trigger the neo-cortex and pre-frontal lobes in the brain to such an extent that you experience sensations akin to actual physical pain. It’s not as shocking as it sounds. After all – as crap feelings go, loneliness is right up there with crippling insecurity and the sudden sensation of your heart being ripped in half by a vindictive ex. Oh, and it gets worse: research by Ohio State University found that perceived social isolation actually exhausts your body to such an extent that it undermines your immune system, while studies by the University of Chicago found loneliness can lead to sleep dysfunction and cardiovascular problems. Wait, there’s more: a 2015 study in the journal Perspectives on Psychological Science revealed that loneliness increased odds of an early death by 26 percent – due to higher baseline levels of the stress hormone cortisol and raised blood pressure. No wonder, then, that Cacioppo argues loneliness can be compared to obesity, in both its efects and the sheer scale of the problem. “Obesity itself isn’t a major cause of death – that would be cardiovascular disease and cancer. “LONELINESS CAN HAVE A HUGE IMPACT ON SELF-ESTEEM Loneliness works the same way,” AND IT ALSO FEEDS INTO FEELINGS OF FAILURE – BOTH OF he explains. And loneliness can even WHICH CAN MAKE IT TRICKY TO TAKE POSITIVE STEPS.” change the way your brain functions. “Scientists are still in the early stages of understanding the extent of its neurological impact,” says Nowland. “But we know for certain that the ventral A List And Alone striatum – the part of your brain that rewards you with dopamine during Outgoing and gregarious, perhaps – but even these celebrities are prone to loneliness a social situation – doesn’t release as much if you’re already feeling lonely. That consequently afects your happiness levels and can make it even harder to form social bonds.” She adds that the release of dopamine is also triggered by chocolate and drugs: JENNIFER ADELE RIHANNA KIRSTEN EMMA “I often joke that people are like LAWRENCE “There is “Fame is DUNST WATSON crack to us.” And apparently, coming “No one ever something lonely. After “Being “There were of crack ain’t much fun. asks me out. quite lonely a while you famous can be times when I’m lonely about going think, ‘Oh isolating. I’ve it felt every on stage in wow, I’m always been very lonely, Saturday front of loads sitting in surrounded moving to the night. I’m just of people a hotel room by people I’m other side of a girl who – and then once again, trying to the world, to wants you everyone just me and please. It can where I had to be nice going home.” the TV.’” make you feel no support.” to me.” very lonely.”

118 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za special report NOT ALONE Widespread and serious though it may method. “We’re evolutionarily Social be, episodic loneliness has an almost programmed to want to empathise infuriatingly straightforward solution: and connect with others in order to Mediums spend an extended segment of time with protect each other from danger,” she somebody other than yourself, face-to- adds. “But empathy comes about when Still struggling to create bonds with those around face. “One thing to recognise is that, your neurons can mirror and imitate you? We asked loneliness when you feel lonely, your inclination is the emotions and experiences of the expert Dr Ellie Milby to withdraw,” says Floyd. “But you have person you’re communicating with for her advice on to intentionally and consciously fight and they require certain cues – be overcoming alone time... that urge. Loneliness is not like being that the tone of someone’s voice or hungry, thirsty or tired, where your body their facial expressions.” motivates you to resolve the problem But that doesn’t mean deleting Instagram by reaching for a snack or having a nap. and turning of your Twitter notifications. When you’re lonely, your mind is going Instead, our era of fingertip-focused to want you to do the very thing that will communication can work to counteract perpetuate the problem.” Milby agrees loneliness – but only as a starting point. ’FESS UP – but suggests it’s sometimes easier said “Whether it’s reaching out to an old friend Showing trust helps than done. “Loneliness can have a huge or contacting a total stranger, technology relationships develop. Tell someone a secret and your impact on self-esteem and it also feeds is a useful tool for overcoming loneliness,” interactions will improve. into feelings of failure – both of which says Nowland. “But if you’re unwilling to can make it really tricky to take positive spend time taking those friendships oine, steps. So it’s key to take things slowly.” then you have to ask yourself what’s really Rather than texting eight people at holding you back. After all, are they really once, for example, Milby recommends your friends if you don’t want to invest any calling one of them – while keeping efort in reaching out to them?” So pick up a specific question in mind to justify the phone and make a face-to-face date. the sudden change in communication And stick to it. MAKE A CALL If the idea of making 2018 the Year of the Phone Call fills you with dread, set a time frame in advance. Call your friend for just five minutes to ask a question. If you hang up half way through, so be it .

FIND YOUR TRIBE Mates spawned offspring, but you still yearn for a dance floor or long, uninterrupted dinners? Tech can help. Sites, like Dine4Six, and apps, like We3 and Hey! VINA, let you locate those like-minded folk who are at a similar life stage. Shake it off together.

“WE’RE NOW SEEING A TREND

TOWARDS MASSES OF FACTOR IN FEAR Change is scary – as is the INTERACTION, WITH potential for rejection. Ask VERY LITTLE INTIMACY yourself where you’d like to be socially in six months, then – AND AS SOCIAL create a list of the things you need to achieve to get there. BEINGS, WE REQUIRE Face your fear. PHYSIOLOGICAL INTERACTION.”

May 2018 | WOMEN’S HEALTH 119 BY AMY RUSHLOW LOOK HOT You know strength training won’t bulk you up. But for true change, you need to crank that iron way up. WH goes inside LA’s most covert gym to find out just how much

Scroll through Kate Upton’s Instagram and you’ll see stunning photo-shoot out-takes, behind-the-scenes silliness and adorable puppies. You’ll also find the Sports Illustrated model lifting epic weights. We’re talking barbell hip thrusts with more than one hundred kilos(!) and casual dead lifts by the pool. Oh, and there’s that one video where she pushes her husband, baseball player Justin Verlander, on a sled – uphill! In other words, blow-your-mind, cry-for-mama, text-your-gym-buddy-now type of weight. Alison Brie’s Insta feed – same story. In one video, she’s hauling a sled loaded with almost three times her body weight (seriously, check it out) while in other posts the GLOW star can be seen beasting weighted pull-ups, bear crawls and Bulgarian split squats. Scarlett Johansson has talked about how she “works out like a guy” because she’s not a fan of cardio and prefers lifting weights. And at her WH cover shoot, former Miss SA Melinda Bam told us how weight training – which she’d always avoided – turned out to be her best friend. Considering that women have been erroneously told that we shouldn’t lift heavy weights, this feels like the makings of a fitness revolution – overthrowing old, tired exercise ideologies by brute force. And leading the charge, convincing models, actresses and all-around A-listers to go heavier, go harder or go the eff home, is Los Angeles trainer Ben Bruno, whose client list includes Kate and fellow model Barbara Fialho. WH enlisted one (very brave, very fit) writer to experience his routine for herself. fitness INTO THE UNDERGROUND I’m double-parked on the street when Bruno – a dark-haired, tightly muscled bear of a guy – runs out and points me toward an underground parking lot that would take me to Granite Gym, a by-appointment-only private training studio hidden from paparazzi and tourists. I’m nervous. After all, I’ve seen the aforementioned Instas from his clients’ sweat sessions. But it’s too late to back out now. While pulling into one of six parking bays, I spot a strip of green turf, 30 or 40 metres long, a rowing machine, some weights and a treadmill tucked off into the corner. No fancy heated towels, luxe locker-room products or smoothie bars in sight. Not exactly where I imagined Victoria’s Secret runway models working out. But in this dimly lit, bare-bones basement of a gym, Bruno is bringing to light a fitness theory that’s lingered in the shadows for far too long. TRAINING DAY Now, for the sake of context (not #humblebrags), I should probably disclose that I’m pretty fit. Okay, actually, most people would consider me very fit. I’m a fitness writer, I’ve dabbled in triathlons, I cycle a ton and I lift regularly. So I somehow convince myself that today’s one-on-one training session with Bruno will be tough, but not too tough. After a quick warm-up, we hop over to the weight sled, Bruno’s personal favourite piece of equipment. He demos proper form, then loads up the sturdy metal frame with 45kg. Now, my turn: I lean forward, grab the handles and drive with my legs to push it across the turf, then immediately turn around and use the attached rope to pull it back to where I started. Not so bad. I immediately regret the smug thought – because he has me do it again. And again. Each time with more weight. Five minutes in, my lungs and quads feel like I just sprinted up five flights of stairs. After 15

May 2018 | WOMEN’S HEALTH 121 fitness Hard halfway through 2018, it minutes, about 10 or so rounds, muscle, continues to be one of the biggest Bruno gives me a break. Catching soft hands points of contention in fitness. my breath, I can’t help but wonder, Avoid rough, callused skin with “There’s still a lot of stuff out G-Loves workout gloves for women. does Kate Upton really do this there discouraging women Made from durable, washable neoprene, stuff? Bruno pulls out his phone from strength training,” theyfitsnugly,withPVConthepalmsto and shows me a video. Oh yes. enhancegrip.TheopenknucklesandVelcro Bruno tells me as I inhale Yes, she does – except she does strap keep them in place so they don’t cut my protein-packed veggie intoyourfingersandtheopenthumballows it with 220kg – twice what I’m omelette. (Gotta fuel those for freedom of movement. Bonus: The XS fits pushing around by the final set. muscles we just built!) even tiny hands. R685, G-Loves.co.za Damn, girl. Respect. “You have a lot of trainers That was just phase one of the telling women to avoid weights workout. Now we’re across the – to only lift two-kilogrammers parking lot in the main weight or do only body-weight exercises room for a 30-minute total-body – because it’ll bulk them up. lift. The space is small, but not Then, almost as if to counteract cramped, even with two other that, you have others saying it’s clients there working out one- impossible for women to bulk on-one with personal trainers. up because they don’t have the “And the next thing I hear them We bounce around the outside testosterone that guys have.” And telling me is, ‘Hey, I went down two of the gym floor utilising this, dear readers, is where Bruno pants sizes!’” Bruno chalks that up the cluster of weight plates, may surprise you. “But it’s not to a tailored training style. “You dumbbells, kettlebells and squat impossible. Some women have have to get stronger to change racks. We wrap up with a series a propensity to add muscle more your body, which means you of squats and dead lifts using easily than others, so it’s not as have to challenge it. But there are a landmine, another one of Bruno’s simple as having everyone lift certain things that I push women favourite tools (picture a barbell as much as they possibly can.” to get really strong on and certain with one end fixed to the floor). Bruno’s approach centres on things that I don’t do with women.” “Kate will usually do three sets a middle ground. He embraces Take dead lifts and rows. He’s of these, but I don’t want to wear heavy lifting, but not for every not afraid to have women load up you out,” he tells me. I don’t press single exercise. “My clients want on those exercises because they it. He’s right; one set is enough. to look lean and slim – yet toned strengthen the big metabolic- As we cool down and head and strong,” he says. (That clearly boosting muscles on the back to the cafe upstairs for lunch, resonates with women: a WH side of your body, helping to my body feels tired but not survey found that our readers improve your posture, shape destroyed; I feel accomplished wanted to see words like toned, your butt and flatten your belly. and empowered, not demoralised lean and strong on our covers.) And let’s talk about the sled and defeated. Mad props go to To get them there, Bruno targets work that Bruno loves so much. Bruno for this – the guy has a way the spots that women ask for The pushing and pulling actually about him that just makes you feel again and again: “Pretty common primarily targets your butt and like you can take on the world. requests are, ‘I want to work on my hamstrings – delivering a perkier, Or at least another weight plate. butt, the area around the bra strap, tighter posterior and firmer, leaner and the triceps,’” Bruno shares. legs. Plus, it sends your heart STRATEGIC “So guess what? I work on the butt, rate skyrocketing in minutes, the area around the bra strap and so you get the kilojoule-burning SCULPTING the triceps. I’m like the Captain benefits of cardio while you do To lift heavy or not to lift heavy Obvious of fitness,” he jokes. your strength workout. And even On Instagram, – that is really not the question. Almost universally, his clients are Alison Brie and when you throw on more and Or, according to Bruno, not the hesitant to haul hundreds of kilos Kate Upton more weight, it’s going to keep right question. But somehow, even – until they start seeing results. show that inching you closer to your lean- working out body goal because it’s the right like a girl is nothing to exercise to go heavy on. On the laugh at. flip side, Bruno lightens the load on barbell back squats, which can overdo it on already strong quads, and avoids moves like shoulder shrugs, which can build up the shoulder muscles that can make your neckline appear wider. It’s a yin-yang formula that’s obviously worked for his famous clients. And according to Bruno, the three moves that follow will make it work for you too. PHOTOGRAPHS: GALLO/GETTYIMAGES.COM; JAMES GARAGHTY (WORKOUT IMAGES) USE IT FOR: and front squats, cleans squats, front and This long metal rod can weigh up to 20kg on its its on 20kg to up weigh plates? Don’t forget to to forget Don’t plates? lighter there’s bars, no shame in using just the own. Usually you’d put put you’d Usually own. shoulder presses, backshoulder bar itself when you’re you’re when itself bar doesn’t have smaller, ends, but if your gym gym your if but ends, starting out. Adding weight plates on the clamp them in place with a collar so they don’t slide o. Barbell Bench presses, FIRM UP THAT FLAB NEW TO THEWHOLEWEIGHT-LIFTING THING? place your heelsonthefloor the barbellacross your lapatyour hips.Bendyour kneesand onthefloorandrest your upperbackagainst abench.Place Sit your handscupped,fingers barbell andgrasp itwith Stand facing theendof knees ( that your bodyforms astraight linefrom your headto your YOU’LL NEED: thr Barbell hip YOU’LL NEED: up your butt,thighs,triceps andbra-strap area. Dothree setsofeightto 12reps ofeachexercise. Ready to make thatbarbellyour bestie? Dothisthree-move plan from BenBrunotwice aweek to firm Landmine lower-body combo B) . Pause, thenlower backto start. That’s onerep. Barbell Landmine A These heavy round disks disks round heavy These Here are somenew toys you’ll needto getfamiliar with don’t just belong on the Russian twists, making easier overhead holds them on their own for ends of barbells – use use – barbells of ends USE IT FOR: squats and lunges, egtplate Weight barbells heavier barbells rust A and twists. (A) Weighted . Liftyour buttofthefloorso through your heelsto return parallel to thefloor and kneesuntilyour thighsare chest lifted, bendatyour hips interlocked

B almost any body-weight The OG of weight-lifting presses, front and lateral lateral and front presses, in pairs to add weight to versatile. Use it alone or or alone it Use versatile. (A) old-school, butold-school, it’s so kick-backs and more USE IT FOR: exercise and target target and exercise equipment may be raises, rows, curls, curls, rows, raises, . Keeping your pretty much any muscle group. Dumbbell (B) B . Press Shoulder the weight upuntilyour righthandmeetsyour hip side, thenswitch sides. the weight backdown. That’s onerep. Perform allreps onone to standing and thebarbelltoward the back asyou lower your torso at your hipsto pushyour butt a squat.)Next, hingeforward in your righthand.Place your lefthandonthebench Stand infront ofabenchwithkneesslightlybent,thekettlebell YOU’LL NEED: Single-arm kettlebell row forcing you to recruit your your recruit to you forcing when swinging it around. dumbbell move, though. though. move, dumbbell USE IT FOR: stabiliser muscles more more muscles stabiliser exercises that have you you have that exercises goblet squats, farmer’s shape and nice to hold, It comes into its own in in own its into comes It Aside from being a fun afun being from Aside walks, Turkish get-ups apart is that its weight what sets a kettlebell Don’t sub it in for any any for in it sub Don’t is slightly o-centre, functional strength moving in multiple planes of motion. (C) Kettlebell Kettlebell . (That’s 20 Swings, rows, rows, Swings, A CD May 2018 | dead lift. rep isonesquatand (That’s adeadlift.)One glutes to return to start. ﬂoor WMNS HEALTH WOMEN’S with a regular barbell – like –like barbell aregular with yours has a Queenax frame frame aQueenax has yours motions . It also lets you go go you lets also It . motions all gyms have them, but if if but them, have gyms all Essentially a barbell with with abarbell Essentially heavier with control. Not one end anchored to the the to anchored end one those involving twisting USE IT FOR: weighted exercises you you exercises weighted ground, this functional lifts, lunges, overhead wouldn’t be able to do in the functional area, a landmine attached. gem allows you to do do to you allows gem (D) a barbell in a corner. acorner. in a barbell Or DIY it by sticking sticking by it DIY Or there should be Landmine . Squeeze your presses, rows (B) B

Squats, dead (A) . Lower Lower . . Row 123

10 STRENGTH MOVES FOR WOMEN perleg. 8 Reps: more efective. (C) steady legextensions (B) position for 20to 30seconds your buttand holdthebridge to your knees to roll theballcloser hips oftheground ball, squeeze your buttandliftyour Lie onyour backwithyour feet onthe maximum tension. Try notto fall! thismovement putsthemunder of burning potential. The instability come withawholeloadoffat- muscles inthebody–andhence Why: Ballbridg 3 TARGET: your 15-minute fix take you just halfanhour. Orpickfive-a-day for This ten-move circuit by trainer Dalton Wong will Reps: back down to start. handstand position a your handsbackuntilyou’re in your feet upthewall feet flatagainst awall Get into push-uppositionwithyour Rumble sesh. avoid injuriesduring,say, agruelling increases stability andstrength to Why: TARGET: 1Ha . The slower, the . Next, doslow and Te’eo est They’re on Usingyour own bodyweight Do6to Do3walks. Hamstri Shoulders (A) (B) (C) (A) . Now bend whilewalking . Walk . Slowly walk Reps: into acalfraise overhead raise andfollow through yet. Now pushupexplosively into an into afullsquat holding akettlebell by thehorns.Lower Stand withfeet hip-width apart, lunges andsquats. further inlower body moves, like and backto helpyou pushyourself strengthen your calves from thefront elements ofthismove target and Why: TARGET: xesosand extensions Do3setsof10. The shortening andlengthening Calves ad Skip hard? utd the do just bridge. h leg the Too alfraise - (B) (A) B . –you’re notfinished

PHOTOGRAPHS: AARON RICHTER ILLUSTRATIONS: KAGAN MCLEOD n n nplelk movements and in,inpulse-like Reps: morning. the in You’ll feel these Reps: back to standing squat a plates, lower into weight on heels chest andwithyour your of front in Holding akettlebell time. recovery/build speeding upthat and microtears causing more muscle level, next the to it your heelstakes Elevatin thighs. move for your upper Why: position push-up in trainer a TRXsuspension of straps the Place your feet in time. of Beyoncé inno derrière the have throughout. You’ll tension under them because itkeeps other any than butt musclesbetter Why: head your in andhandsbehind tucked knees with Lie onyour back midsection. your muscles around the all does this of your core, but Why: Reps: degrees 360 turned to theleftuntilyou’ve force with Perform sidecrunches TARGET: TARGET: TARGET: bug Spinning 4 otro pulses 6 Posterior raise squats heel- 9 Weighted Sut r h otefective most the Squatsare your activates This move part one work only Crunches D eso 20. of Do3sets 2setsof10. eouin nec direction. each in 3 revolutions Quads Glutes Core (B) (A) eett h right. the to . Repeat cso orlg out legs your . Scissor (B) . (A) Push . B (A) (B) . . A Reps: rep. each between up pushing and o’clock, 10 9 11, 12, 1, 2, at repeat to anti-clockwise Reps: out face palms your so hands your rotating press, overhead slow a into up pushing curl biceps (A) a Do hand. each in dumbbell heavy a tucked, toes down, Kneel bang. Bang, guns. your from solely comes move this for power the all movements, Why: push-up a do o’clock, 3 at pointed finger middle your With Clever. pecs. your of areas all hits rep each for centimetres by weight your shifting again, over muscle Why: lc push-ups Clock 5 TARGET: TARGET: alkeln curl kneeling Tall 7 am aigyu oy ar on Carry body. your facing palms , (B) yrsrcigyu leg your restricting By nta fwrigtesame the working of Instead o1t nec position. each in 3 to 1 Do eso 10. of sets 3 B ulbc on htsoerep. one That’s down. back Curl . Biceps Chest (A) Twist . c tc within Stick omplaining? h 10-to-2 the Wrists range. 0scnsultimately. seconds 30 Reps: rep. one That’s down. jump and back Lower time. each up working and initially seconds five aiming for can, you as long as for Hold ec,adgaptebrwith bar the grasp and bench, a on standing bar, the to up Move chiro. the to trip a you Saves shoulders. and knees spine, hips, your for support natural a form they strong, are both when and abs your with works back Your imbalances. correct also will it tone, muscle you give mid-air in weight your holding Why: oyu hs erytuhsit touches nearly chest your so hnu holds Chin-up 8 TARGET: nudradgrip underhand an strengthenthesemuscles.Anotheroption,particularly epn o nuyfe.Cassta aeyuworking you have that Classes injury-free. you keeping o iesrpe oe:eetomsl stimulation muscle electro women: time-strapped for 0mnt ls,atanrwl s lcrccret to currents electric use will trainer a class, 20-minute slowlyandwithcontrol–BikramorPilates–canhelp preventingfatigueinthebiggermusclegroupsand hyr ue motn o tblsn orjoints, your stabilising for important super they’re hwo oneprsi i teghmvs but moves, strength big in counterparts show-o agtseicaeswtottebge muscles bigger the without areas specific target otatyu uce syumv.S o can you So move. you as muscles your contract o nywl h ntblt of instability the will only Not o5rp.Amt odfor hold to Aim reps. 5 Do (EMS)atastudiolikeBODYTEC.Duringyour tblsr.Teeaeotnsalrmuscles smaller often are These stabilisers. htcnb vrhdwdb hi larger, their by overshadowed be can that Back mrvdtersrnt y3 percent 30 by strength their improved aigoe.I n td,participants study, one In over. taking Keytoliftingwithoutgettinghurt: astrongcoreandwell-developed n pe y1 ecn tr to (turn percent 19 by speed and ae9 owncasswith classes win to 92 page (A) May 2018 Reps: return to start. That’s one rep. forward legs to hiplevel your swing and up back Push rsaeprle oteground the to parallel are upper arms your until dip triceps a and into lower bars dip the on up yourself Get hard. arms your of backs the works and joints elbow your strengthens which triceps, your on load isometric an means weight Why: TARGET: 0Dpand Dip 10 Targeted upup Jump . BODYTEC!). results 3setsofto 5. odn oronsuspended own your Holding Triceps | WMNS HEALTH WOMEN’S (B). (B) . Pause, then fitness (A) 125 .

We are in a global crisis that is getting worse by the year. By 2030 almost half of the world’s population will be overweight or obese if present trends continue. But what is the state of obesity in SA? And more importantly how did we get here? HOW ARE WE

DOING? BY GOTLHOKWANG ANGOMA-MZINI weight loss

You’re working late... Again. And the only HEAVY TIMES aesthetics. You’ve heard this snack you can munch on is a bag of chips Weight loss has become a dirty before, but it’s worth repeating word. The trend of body positivity – excess weight, in terms of from the vending machine. You want to has us all embracing our bodies obesity, means life takes a nosedive clock in Fitbit time, but mom duties have the way they are, lovingly looking because of diseases like type-2 you giving half the kids on your little one’s into the mirror and caressing our diabetes, cardiovascular disease, soccer team a lift home. It happens to all curves – which is great! However, certain cancers, respiratory of us. Environmental factors can influence being loved up with thickness problems and increased strain needs to be put into perspective on bones, muscles and joints. your food, your movement and even your with actual physical well-being. portion size. And sometimes the influence We’re not talking shaming, we’re FOOD WARS is more than you realise. talking about being realistic about Our modern environment: a time We’re living in obesogenic environments. whether your weight is adding when fast-food cravings can be a risk to your health. In the case satiated through apps and delivery Sorry, what? Simply put, these are of obesity, losing weight could services. We don’t even have to environments that promote unhealthy literally save your life. According get off our butts to head to the eating, lack of exercise and movement and to the Vitallity ObeCity Index drive-through anymore. According generally induce weight gain. And the state 2017, the impact of obesity on to the Foresight Tackling Obesities of weight gain in the world is worse for it. individual health, globally, is – Future Choices project report, significant – 4.5 million people “the technological revolution of A whopping 45 percent of the South die each year as a result of being the 20th century has left in its African adult female population is classified obese. Yeah, not great. wake an obesogenic environment as obese. Men come in at 15 percent. The prevalence of obesity that serves to expose the It’s bleak. But, although it may feel as if worldwide almost doubled biological vulnerability of human we’re losing ground, it’s not all doom and between 1980 and 2015. And beings”. These environmental globally, women are bearing aspects can encourage mindless gloom. And it’s not unchangeable. There the brunt of that surge. bad decisions when it comes to are women who are taking up the charge The medical world generally your eating. That’s the attack against obesity. Ordinary women who have defines obesity as a condition we’re facing. And most of the picked up the mantle of physical activity, in which a person’s weight is 20 time, we’re not even aware of percent or more above “normal” how bad it’s become. Neither healthy eating and conscious living. Their weight or their BMI is 30 or more. was our 23-year-old intern, message is clear: it’s not about killing PBs And the problem goes far beyond Chandré Davids. – it’s about walking to the shop instead of driving around the block. It’s not about kilojoule counting – it’s about eating whole foods... And knowing that it’s never too late is half the battle already won. PRETORIA 50.5% of people who reside in the Jacaranda city have HOW HEAVY IS a “normal” YOUR HOOD? weight. RESULTS FROM THE 2017 VITALITY OBECITY INDEX JOBURG Joburgers are SHOW THAT WHILE SOME CAPE TOWN second best CITIES ARE MARGINALLY Scores best with 52% of “HEALTHIER” THAN with 53.5% of Capetonians the residents OTHERS WITH RESPECT having TO WEIGHT STATUS, having a “normal” weight status. a “normal” THERE IS STILL ROOM FOR weight. IMPROVEMENT IN EVERY CITY. HERE, A BREAKDOWN BLOEMFONTEIN PORT ELIZABETH DURBAN OF SA’S WEIGHT STATUS. Citizens of The Friendly 51.8% of WHERE ON THE SCALE Thecityofroses has one of the worst weight statuses, City have one of the Durbanites DOES YOUR CITY RANK? with 48.8% of residents worst weight statuses, are “normal”. with 48.8% being Source: The Vitality having a “normal” weight. ObeCity Index 2017 “normal”.

May 2018 | WOMEN’S HEALTH 127 weight loss

Even though she has been “A significant factor to her dietary clean-up, Chandré overweight most of her life, contributing to the obesity has already lost 21 kilograms in Chandré reached her heaviest epidemic is a shift in people’s food eight months. “At first it felt like it during her last year of varsity in choices. There’s a move towards was taking forever to lose weight. 2017. “At university, the fast-food highly processed takeaways And it has taken a while, but places were so close to where that are high in salt, sugar and I think that I’m doing it at a steady I stayed, so I would order in if saturated fats, while deficient in pace. The fact that my family is on I wasn’t up to eating res food. And micronutrients and fibre,” explains this journey with me has helped a I would eat a slab of chocolate dietician Anika Barnard. ton. Also, living further away from every day,” she says. This is But Chandré was able to fast-food places is a bonus. I’m an example of an obesogenic navigate her way through the definitely healthier,” says Chandré. environment. Her choices of minefield that is eating in an “I’ve also joined a bootcamp, what to eat were shaped by the obesogenic environment. “I knew which holds me accountable to elements of her environment I had to pinpoint why I ate and actually show up three times a – how far she lived from the which emotions triggered my week. I walk from the bus terminus nearest supermarket or fast-food binges. Then I had to find outlets to my work and back every day restaurant. “With fast-food places for my emotions besides eating. HOW too – I basically move more.” being only a call away, it seemed Exercise was a great help,” she Chandré has found a system that easier to order in than to go to the explains. Changing your food WE works for her and she’s becoming dinning hall. Also my will power environment can be complex and DRINK healthier and slimmer. But what sucked, so if I went to the shop it definitely requires a truckload about the rest of us? and walked past the bakery, I was of commitment. “Choosing to & EAT definitely having cake,” explains prepare your own meals, snacks ON ACTIVE DUTY Chandré. Because of this, she and drinks is a great way of PEOPLE A study published in the reached a weight of 145kg. knowing what your food contains journal Nature used data from “Food is everywhere nowadays. and better controlling your total RARELY BUY smartphones to analyse the Public places such as petrol daily intake,” says Barnand. A SECOND number of steps taken on average stations, cinemas or big events After university, Chandré each day among people across are dominated by shops selling moved back home, which has HELPING, the world. Out of 46 countries, junk food,” says dietician Anél been a big environmental change BUT THEY‘LL Hong Kong was ranked first, with Kirsten from Paarl Dietitians. from being in a res room sans residents walking an average of “We are currently confronted with kitchen. Her diet now includes TAKE THE 6 880 steps each day. Those a nutrition transition globally and much more whole foods and OPTION OF living in Indonesia appear to be locally with diets shifting towards home-cooked meals. the least active, managing just a reliance upon processed food,” It’s also about making your A LARGER 3 513 steps. And where do we says Kirsten. The rapid decline in cooking experience enjoyable. SIZE. WE stand? South Africans walk 4 105 home cooking in favour of fast “Eating healthier doesn’t mean steps daily. That’s less than half food and eating out means people deprivation or punishment,” ARE NOW the 10 000 steps recommended are not conscious of what’s in says Candice Smith, head of CONSUMING by medical authorities. their food and how it’s prepared. nutrition strategy at Discovery Researchers from the University In an age where ultra-processed Vitality. “Learning to cook and LARGER of Missouri found that inactivity, foods and supersizing portions understanding that healthy food AND roughly four hours or more, are so readily available, the link can be enjoyable and delicious causes a near halt of the enzyme to obesity is unmistakable. goes a long way to a sustainably LARGER that controls fat and cholesterol “When I finished university in healthy diet,” says Smith. Thanks PORTION metabolism. So you store more July 2017, I didn’t feel ready to fat, rather than using it for energy. enter the work place because of SIZES. Studies found that to keep this my weight. I was deeply insecure enzyme active and increase your and felt unhealthy.” Chandré was fat burning, it’s best to break often short of breath, had trouble up long periods of downtime sleeping and felt tired all the by standing up and moving. Of time. She would also get pressure course, our work environments headaches – a sign of high blood play a big role in our daily pressure – and she had joint pain inactivity, since we can spend in her knees and ankles. “I had to up to eight hours a day just confront my unhealthy sitting at our desks. relationship with food. For 35-year-old Jennifer Jumbe, I gave up the daily regional manager for a research chocolates and sweet and consulting firm, an inactive treats. I downsized how 1980 1990 2017 lifestyle drastically impacted much I ate and made her weight gain and she slowly sure to include more began to put on weight from fruit and vegetables,” age 16 when she moved overseas. she explains. “I ballooned in my late teens and

128 WOMEN’S HEALTH | May 2018 | WomensHealthSA.co.za PHOTOGRAPHS: GALLO/GETTYIMAGES.COM nlec hte eexercise we whether influence did I whenIboxed,”shesays. as strong as feel me made hikingandmore,butnothingwhatImightenjoy.Itrieddancing, see to activities different then tried I 15km. to kilometre one from thedistancegraduallyandgrewitsoIstartedwalking.Iincreasedthegymforamonthandhatedit,Jenniferstartedwalking.“Itried year That mortal.” feel me really made it and 33) aged died (she “I lostaveryclosecousintocancer 147kg. carrying of tired and sick was Jennifer 2016, September challengeisportioncontrol.”Byandcaneatinbulk.Somybiggestmovingtoolittle.Ilovecookingproblemwaseatingtoomuchand My prospect. unappealing an work after exercise to made outside going weather the and days work commute.Thelongjourney,long hour one-and-a-half a had and “IlivedinLondonfor15yearsafterleavinghome,”shesays.Iledafairlysedentarylifestyleit’sbeenaslipperyslopesince. of author Duhigg Charles regularly. herinactiverutwasfindinganhowgoodyoufeelafterit’sdone.reward.Forexercise,therewardissteploop:acue,aroutineandahabitprocessconsistsofathree-forthebraintosaveenergy.The way effective an are loops” “habit dailyroutinesintohabits,astheseandwilllookforwaystoturn effort save to ways for looking constantly are brains our that APPROXIMATELY 1 400 KJ 1 400 WAS THE CHEESEBURGER AGO YEARS 20 hr r ayfcosta will that factors many are There WhatbrokeJenniferoutof h oe fHabit of Power The 942018 1994 explains ore Euromonitor Source: KJ 3 500 NOW IT’S International 96 ObeCity Index 2017 ore h Vitality The Source: PERCENTAGE IMPORTANT. FPEOPLE OF AIGAS EATING H SEE WHO HEALTHY bsgncevrnet that environments obesogenic challenging same the encountered fight! white-collar her first for ring the into getting she’s morebyOctoberthisyear–whenkiloslighter,Jenniferplanstolose Plus Iamstrong,”shesays.Twenty-two breath. of out slightly only ofstairsandarrivedintheofficeIhappilyclimbedupsevenflights working. wasn’t elevator the and RecentlyIwenttoseeaclientIhavelessbackandshoulderpain. anymore. hurt and creak don’t knees my stamina, so more have much I weights. and boxing times aweekandcombinecardio, five to four out work “I exercisethatmadeherfeelstrong. orevrnet Choose environment. your change to decision conscious a make to need you that believes Kirsten them. fight consciously havedecidedtotakeactionand they But face. women many to change have your back. your have change to butdisciplineandthewillpower self-control. apply and alternatives healthieroptions,lookathealthier h dsaantyu favour, your against odds the stack might environment Your weight. excessive of because in pain and sluggish feels already that body a and issues health having work out,”saysJennifer.It’salsohard to 5am at up getting hard battlethanaphysicalone.Itisbecausethisismoreofamentalmealsandbereadymentally your Plan events. social and holidays the takeaways, cakes, wine, birthday of face the in disciplined be to have “You hs w oe have women two These May 2018 | uhbge hnyou much biggerthan O NEED TO MAKE YOU would normallyhave. aehl fteplate Make halfofthe KIRSTEN EXPLAINS lt ffo htis plate offood that a WMNS HEALTH WOMEN’S make home-cooking allows you to control odtesac like thestarch – hold and etuat o are restaurant, you a Cooking for yourself at,ptte,rice pasta, potatoes, gild rtf,and (grilled) ortofu, elhm,ti can meal home, this eeaten atanother be elh eie and healthy recipes n obeu on anddoubleup – s o og box for ato-go Ask your portionsizes. half into ⅔protein and splittheother easier andquicker veggies andsalad DIETICIAN ANÉL s orwie to ask your waiter lean protein, such meal. Try to order sﬁlletsteak, ﬁsh as TOXIC ENVIRONMENT. EAT AT HOME hnyuetat When you eat often faced with NO YOU’RE OUT. CONSCIOUS A There are great DayToDay, that SIMPLE WAYS initiatives, like ingredients to YOUR FOOD YOUR by delivering TO CHANGE and ⅓carbs. TO DO THIS TO DO the veggies. UCOOK and aehl fyour take halfof OUT TAP DECISION your door. W WHAT? 129

PLANET FITNESS

1. The Brazilian Booty Blast™ got the crowd moving and shaking 2 What Went their... Booties. 2. MC Siv Ngesi kept the crowd of fitsters entertained with his epic dance moves. Down At The 3. The fit squad cooled down with a light yoga sesh at the end of the party. 4. The Zumba Fitness Challenge Planet Fitness put our rhythm to the test. 5. Working those arms and legs, the crowd got down with Strong by Zumba. Sweat Party! 6. Exclusive to Planet Fitness, Bollywood Fusion is all about We kicked o March in style with a morning shaking what ya mamma gave ya! of exercise at Sandton City, where Planet Fitness hosted a 500-strong crowd of fitsters and helped them smash their workout goals while partying hard 6 5 3 4

With thanks to