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Cassandra<br />
Jacobs<br />
... on the power<br />
of redefining<br />
yourself<br />
Girls just<br />
wanna have<br />
SUN!<br />
pedal<br />
to the<br />
metal<br />
the art of<br />
mindfulness<br />
We look into the importance of<br />
mood food, intuitive eating and self-care<br />
KEEP YOURSELF & YOUR NEIGHBOURS SAFE<br />
VACCINATE<br />
NOVEMBER 20<strong>21</strong>
Scan to explore<br />
Collection Two | 20<strong>21</strong><br />
Living by Design<br />
VISIT OUR SHOWROOM AT 5 WEIR STREET, NELSPRUIT, MPUMALANGA, 1200 | NADINE.DUTOIT@WEYLANDTSHOME.CO.ZA
GET IT<br />
Editorial<br />
Phone 013-754-1600<br />
<strong>Lowveld</strong> Media<br />
12 Stinkhout Crescent, Mbombela<br />
Facebook Get It <strong>Lowveld</strong><br />
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Website getitmagazine.co.za/lowveld/<br />
Editor<br />
Mellissa Bushby<br />
mellissa@getitlowveld.co.za 084-319-<strong>21</strong>01<br />
Photographers<br />
Tanya Erasmus 083-778-7725<br />
Belinda Erasmus 082-567-0596<br />
Layout<br />
Wessel Cöhrs • Geraldine Reyneke<br />
Subeditors<br />
Jess Steyn • Wahl Lessing<br />
Sales<br />
Yulandi Jansma<br />
yulandi@getitlowveld.co.za 081-458-6034<br />
GET IT NATIONAL<br />
National Group Editor and<br />
National Sales<br />
Kym Argo<br />
kyma@caxton.co.za 082-785-9230<br />
Facebook and Instagram:<br />
Get It National Magazines<br />
Distribution<br />
Get It <strong>Lowveld</strong> is distributed free of charge.<br />
For a full list of where to find a copy,<br />
phone Monya Burger on 083-555-4992<br />
Published by CTP Limited<br />
Competition rules<br />
The judges’ decision is final. Prizes cannot be<br />
transferred or redeemed for cash. Competitions<br />
are not open to the sponsors or Caxton<br />
employees or their families. Get It Magazine<br />
reserves the right to publish the names of<br />
winners, who will be contacted telephonically<br />
and need to collect their prizes from Caxton<br />
Northern branch within 10 days or they will be<br />
forfeited. Prizewinners names are published on<br />
our Facebook page monthly.<br />
contents<br />
Why don’t you ...<br />
02 Indulge in murder, mysteries and red-hot reads<br />
with a glass (or two) of crisp and zesty white<br />
WISH LIST<br />
04 Say hello to summer!<br />
people<br />
06 Cassandra Jacobs struts her stuff<br />
10 Catching up with Pretty Mhlongo, songbird<br />
and tourism ambassador<br />
BEAUTY<br />
12 Summertime, all bronzed legs and a healthy glow<br />
Eat yourself healthy<br />
14 From beating the harmful effects of inflammation<br />
to boosting your post-Covid reserves, we take a look at<br />
dietary lifestyle choices that will revitalise your energy levels<br />
and leave you feeling healthier than ever<br />
COMMUNITY<br />
26 Building an empire<br />
TRAVEL<br />
30 Greased lightning<br />
Win<br />
32 An Exilis Ultra 360 skin treatment<br />
COVER LOOK<br />
Cassandra Jacobs.<br />
Make-up: Elsabé Steyn - Elsabé Steyn Styling Studio.<br />
Photographer: Tanya Erasmus - Something Timeless Photography.<br />
Shot on location at Orange Restaurant, Mbombela.<br />
<strong>Nov</strong>ember 20<strong>21</strong><br />
<strong>Nov</strong>ember 20<strong>21</strong> Get It <strong>Lowveld</strong> 01
Book club<br />
Murders and mysteries and red-hot reads<br />
Blizzards. Strikes. Bodies. Power cuts. Terrorist threats. And Showaddywaddy’s<br />
Greatest Hits topping the album charts. 1979 started off badly, and it got worse. But,<br />
for journalist Allie Burns, someone else’s bad news was the sound of opportunity<br />
knocking. So it may well be the winter of discontent, but she’s one of the few women<br />
in the newsroom, and she’s chasing her big scoop. In 1979, the first of Val McDermid’s<br />
Allie Burns series, the journalist and a colleague are exposing the criminal underbelly<br />
of respectable Scotland, risking, obviously, making powerful enemies. Things hot<br />
up when she uncovers a home-grown terrorist threat, and comes up with a plan to<br />
infiltrate the group ... a move where putting a foot wrong could be fatal. Val’s upped<br />
her already sky-high thriller level in this one ... it’s not only the icy weather that makes it<br />
chilling. Little Brown • It’s Karen Rose. And there’s a cult. Do you need to know anything<br />
more before you rush out and buy this one? FBI Agent Tom Hunter is chasing leads to<br />
find the cult that damaged some of his closest friends. They managed to escape, but<br />
one of the cult’s leaders is hunting them down. He’s out of control; the only person<br />
who he may listen to is cult leader Pastor, a person no outsider has ever seen. When<br />
serious injury has Pastor having to venture outside the cult compound, it’s Tom’s<br />
chance to act, and bring the cult down. You had us a cult ... you know Say Goodbye<br />
is going to be gripping, thrilling, and keep you up all night. It’s the third in the<br />
Sacramento series – read Say You’re Sorry and Say No More first, if you can, but this does<br />
also read well as a stand-alone. Headline<br />
02 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong><br />
We’ve recently discovered Nalu wines ... a small selection of excellent wines, each of<br />
which stand for something the Nalu team are passionate about. This month we’re<br />
loving the Nalu Sauvignon Blanc 2020, a pale straw-coloured wine with light green<br />
hue ... fresh with the tanginess of green figs and a zesty citrus twist. Lovely, and even<br />
more enjoyable knowing by drinking this, we’re supporting the Two Oceans Aquarium<br />
Education Foundation. Nalu (with a Hawaiian origin, means surging surf or what we<br />
call wave) is inspired by the nature of SA, including its coastline and sea life, and a<br />
percentage of every bottle is donated to the foundation. R68 from naluwines.com
There isn’t a book by Nora Roberts that we haven’t loved - be it those under her<br />
own name or when she’s writing at JD Robb. Forgotten In Death, the latest<br />
in the Eve Dallas (sexy, tough homicide cop) series, kicks off with Eve called to<br />
a murder before she’s even got to work. A side-walk sleeper has been found<br />
stuffed in a construction site dumpster. Within hours, two more victims are<br />
found close by, a young mother and her baby. These bodies, however, have<br />
been buried for more than 40 years. Two crimes. Same location. Coincidence?<br />
As regular fans know, Eve doesn’t believe in coincidences. Soon she, sidekick<br />
Peabody, and gorg husband and richest man in the universe Roarke, are knee<br />
deep in shady dealings and Russian mobsters. This is the 54th (good grief ) in the<br />
In Death series ... and they’ve all hit the best-selling charts lists worldwide. They<br />
read as stand-alones, so you haven’t yet read one, now’s a great time to start.<br />
Piatkus • Nicci French’s called the master of psychological suspense for good<br />
reason. And she certainly earns the title in The Unheard, which revolves around<br />
a mum whose top priority has always been her daughter, Poppy. But splitting up<br />
with Poppy’s father means she can’t always be there to keep her daughter safe,<br />
and when she finds a disturbing drawing, dark and menacing, with the threeyear-old’s<br />
otherwise brightly coloured paintings, she’s convinced that the child<br />
has witnessed something terrible. Twist after twist means she doesn’t know who<br />
to trust, and the reader has no idea what’s coming next. Simon and Schuster.<br />
Wow. How fabulous is this month’s<br />
line up of thrilling authors! Joanne<br />
Harris is up there with the best of<br />
them ... and A Narrow Door is a dark<br />
and sinister as you can get. The first<br />
headmistress of a once only boys’<br />
school has spilled blood to get to the<br />
position, and the remains of a body<br />
are discovered in the school grounds<br />
aren’t going to get in the way of her<br />
rise to the top. She’ll bury the past so<br />
deep even she won’t remember it, just<br />
like she’s done before. Joanne’s hard<br />
hitting from the first page ... a clever,<br />
twisted, atmospheric read you just<br />
won’t be able to put down. Orion<br />
White trash - a memoir<br />
Terry Angelos was born in Rhodesia - a place that raised her to be strong-willed,<br />
fearless, curious. The daughter of two devoted, respectable, middle-class<br />
teachers, she was, she says, destined for success in a white-picket-fence,<br />
2.5-children family. Instead, at 19 she drops our of her fine art degree, leaves<br />
South Africa and heads to London, and by the time she turned 20, she was<br />
a call girl, embroiled in the underworld of Chinese Mafia, depraved clients<br />
and blackmail. Now in her early 50s, she’s a visual artist in Durban, with<br />
three children and a pug. White Trash is her story ... the heroic quest to<br />
reinvent herself. Honest, descriptive, beautifully written, heartbreaking,<br />
uplifting ... it’s a story that took more than 30 years for her to feel ready to<br />
write. Now it’s written. Now she can shut the door. Melinda Ferguson Books<br />
<strong>Nov</strong>ember 20<strong>21</strong> Get It <strong>Lowveld</strong> 03
Wish list<br />
Hello, summer. We’ve been waiting for you.<br />
Coffee - any size you like it<br />
When it comes to coffee, we don’t<br />
stop drinking it when the sun’s out.<br />
Nope ... we just go for the iced<br />
version. Another thing about coffee:<br />
one size definitely doesn’t fit all. Which<br />
is why the arrival of the Vertuo Next<br />
range of coffee brewing systems from<br />
Nespresso is so exciting. With the<br />
touch of a button, you can change<br />
from the generous carafe pourover<br />
style and tall mug, to a short<br />
gran lungo, a double espresso or<br />
an espresso. What’s more, there are<br />
also 30 exceptional coffee blends,<br />
too, with different size capsules for<br />
great versatility. Clever Centrifusion<br />
technology automatically recognises<br />
the coffee variety being brewed<br />
and adjusts extraction parameters<br />
to create a quality dark full-bodied<br />
coffee, with a silky and generous<br />
crema. There are three systems in<br />
the range - Nespresso Vertuo Next,<br />
Vertuo Next Premium and Vertuo<br />
Next Deluxe (from R3 499), which<br />
you’ll find, along with the coffees and<br />
accessories, at Nespresso stores, or<br />
online at za.buynespresso.com.<br />
Rejecting crusty old tradition in<br />
favour of flavours new, Dead Man’s<br />
Fingers is a spiced rum that’s not<br />
only delicious when sipped neat,<br />
but also plays well with others, the<br />
subtle orange back-note making<br />
it a better mixer for a more diverse<br />
range of cocktails. The local Dead<br />
Man’s Fingers range includes a dark<br />
rum in addition to spiced, coconut,<br />
pineapple and coffee flavoured spirit<br />
aperitifs as well as three delectable<br />
premixes which includes a Cuba<br />
libre and a rum and raspberry. R189<br />
- R199, from Rooikat.<br />
This gold double<br />
pebble necklace is<br />
a wear-all-summer-long<br />
accessory. Wear it alone, but<br />
it’s also the perfect addition to<br />
the current layered necklace look.<br />
There’s a single version with just the<br />
gold-plated brass pebble (R380)<br />
but we fancy this one, which has a<br />
labradorite stone, too. R490 from<br />
themakerycollection.com.<br />
We’re completely<br />
besotted with these coral<br />
scalloped vases and bowls.<br />
Empty, they’re eye-catching<br />
sculptured pieces of art to<br />
show off. But you can also<br />
fill the vase with blooms or<br />
the scalloped bowl with a<br />
delicate salad. They’re top<br />
of our decor wish list this<br />
summer. R529 and R495, from<br />
woodkainteriors.com.<br />
04 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong>
Can you feel how the energy in the air is changing?<br />
A new season, a new attitude, new alternative options<br />
to old favourites. One of these is the continuing shift to<br />
exploring alternative beverage options ... we’re talking<br />
lower alcohol and less sugar. So if the trendsetters are<br />
to be believed, and we have no reason to doubt them,<br />
Symmetry Botanical Tonics are certainly going to be<br />
the popular choice this season. Not only is the range<br />
alcohol-free, but the tonics also contain a quarter less<br />
sugar compared to regular versions ... so bye-bye secretly<br />
counting calories! The range includes citrus, spice and<br />
floral tonics - each the perfect balance of savoury, tart and<br />
bitter. Simply mix 50ml of the tonic with between 150 and<br />
200ml carbonated water and enjoy as is or use as a mixer.<br />
R200 a bottle from geometricdrinks.co.za.<br />
If island is your style, you’ll love<br />
these coconut palm and tropical<br />
pineapple hooks. A decent size<br />
(18cm high), they’re handmade,<br />
so they’ll have those lovely<br />
variations and imperfections that<br />
make them so special. R385 from<br />
pilgrimagespaces.co.za.
Text: MELLISSA BUSHBY. Photographers: Jason Logan and TANYA ERASMUS<br />
oday’s lifestyle requires<br />
of us to constantly<br />
reinvent and challenge<br />
ourselves, something<br />
Cassandra is rather adept at<br />
doing. “Keeping up with<br />
change and going with the<br />
flow is so important,” she says. “There<br />
is nothing worse than stagnating.<br />
You must have a purpose to get up<br />
every day, and often that requires the<br />
capacity to adapt.” And adapt she has.<br />
Born in Pretoria, Cassandra moved to<br />
Mbombela when she was two. “After<br />
I finished school, I left straightaway<br />
to go to Johannesburg,” she says. “I<br />
couldn’t wait to explore the hustle and<br />
the bustle of the big city. I decided<br />
to study business management and<br />
marketing, with the idea of climbing<br />
the corporate ladder to the very<br />
top. My dream was to run my own<br />
company. I saw myself in pencil skirts,<br />
high heels, beautifully manicured nails<br />
… the corporate look to go with the<br />
high-flying, big-shot boss, the head of<br />
an empire!” She laughs, thinking back.<br />
All dreams begin somewhere,<br />
and after completing her studies,<br />
Cassandra started doing make-up for<br />
MAC, Chanel and Estée Lauder before<br />
deciding to move back to Mbombela<br />
and start a business with her bestie,<br />
Tanya Pretorius. Called QueenB, it<br />
kept them on their toes. “QueenB<br />
kept us busy, but we loved it,” recalls<br />
Cassandra. “We did make-up and hair,<br />
and in between I was working for<br />
Truworths. I later resigned and got<br />
involved with the Pumas, all whilst still<br />
doing QueenB. My time at the Pumas<br />
was only meant to be for a short while,”<br />
she smiles, “I started off as a PA, but the<br />
previous CEO always said the most<br />
PA thing I ever did was get coffee<br />
once in a while!” Cassandra laughs at<br />
the memory. “But I was much more<br />
than just a PA; I did a bit of everything,<br />
including marketing and PR. What was<br />
meant to be a short-term thing ended<br />
up being eight years - they became<br />
like family to me.”<br />
Cassandra and Tanya eventually<br />
decided it was time to call it a day<br />
with QueenB, and they did their last<br />
wedding in December 2020. “We were<br />
doing around 42 weddings a year,<br />
and if you think that there are only<br />
52 weeks in a year … well, we didn’t<br />
The minute Cassandra Jacobs walks into a room, the<br />
energy levels change. This vivacious young woman<br />
fizzes with a vitality that fills the space around her<br />
with a definite get-up-and-go vibe.<br />
Cassandra and Landon Jacobs<br />
have much time off and could never<br />
really go anywhere on weekends,”<br />
she explains. “But we absolutely loved<br />
every single minute of it! Exploring<br />
different venues and long road trips<br />
with your bestie - what more could<br />
you ask for?”<br />
Cassandra’s path took a new turn when<br />
a deal the Pumas were negotiating<br />
with BMW fell through due to Covid.<br />
“I received a call from BMW one<br />
day, asking if I would be interested<br />
in moving over. I dithered a bit; the<br />
Pumas were my comfort zone. The<br />
CEO, Marius van Rensburg, is like my<br />
wingman. It was hard to contemplate<br />
leaving. Soon after, I went away to<br />
Cape Town with a few friends, and<br />
while there, did a bit of soul-searching<br />
and gave some thought to the future.<br />
I knew the time was right to make the<br />
change,” she said, and she decided to<br />
take BMW up on their offer. She hasn’t<br />
looked back.<br />
“As the customer experience manager,<br />
my job is to create the ultimate<br />
experience,” she explains. “I ensure that<br />
every client or potential one has the<br />
best possible experience when dealing<br />
with BMW Mbombela. Marketing<br />
plays a big role in this, especially when<br />
creating brand awareness. It’s a big<br />
challenge, but I love it!”<br />
Cassandra is very close to her family.<br />
Her elder sister, Gisela, is a solid pillar<br />
in her life, and she also spends a lot<br />
of time with her parents, Gerald and<br />
Loret. Cassandra’s little boy, Landon, is<br />
four years old and is the apple of his<br />
mum’s eye. While she loves spending<br />
time with friends, everyone knows<br />
that if Landon can’t go, Cassandra<br />
won’t. “My boy is always with me,” she<br />
adds. “Wherever I go, he goes - that<br />
is just how it is.” She is quick to add<br />
that Landon has exactly the same<br />
temperament as she does. “We both<br />
feed off being busy,” she smiles. “We<br />
cannot sit still and need to be on the<br />
go all the time.”<br />
It comes as absolutely no surprise that<br />
Cassandra loves to run, and intends<br />
to start training for the 2022 Iron Man<br />
competition. “I try to train five times a<br />
week; it’s my sanity, my time to myself,”<br />
she says, adding that she has recently<br />
also decided to take up golf, as it is<br />
something she and Landon can do<br />
together as he gets older. Another one<br />
of Cassandra’s short-term goals is to<br />
learn to scuba dive. “I love the sea and<br />
the sun,” she explains, “Landon and I are<br />
total water babies. Ballito is my happy<br />
place. I could totally be a beach bum<br />
surfer babe,” she smiles mischievously.<br />
You would think that with all these<br />
plans in the pipeline, there isn’t much<br />
time for anything else, but Cassandra<br />
hopes to continue her studies<br />
next year, going further into digital<br />
marketing and brand management,<br />
as well as public relations. “After all,<br />
that is the way the world is moving<br />
now,” she says. “I cannot wait to see<br />
what the future has in store. I couldn’t<br />
be happier with my decision to join<br />
BMW Mbombela. BMW is a prestigious<br />
brand, and I am super proud to be a<br />
part of such a dynamic team. I can’t<br />
wait to see what we can achieve in the<br />
coming years.”<br />
<strong>Nov</strong>ember 20<strong>21</strong> Get It <strong>Lowveld</strong> 07
picture<br />
AS PRETTY AS A<br />
Pretty Mhlongo knows just how to multitask. Wife, mother of three, child of<br />
God, and well-known Mpumalanga gospel singing sensation, she is also the<br />
provincial tourism ambassador.<br />
Pretty Mhlongo<br />
Pretty has loved music from an early<br />
age. Not a day went by that she didn’t<br />
crack a song while doing dishes or<br />
cleaning the house with her siblings.<br />
She sang in the school and church<br />
choirs, and later on did backing<br />
vocals for various artists, but it was<br />
her husband, Selby, who recognised<br />
Pretty’s special talent and nurtured it.<br />
“I come from a musical background,<br />
and I always knew I had a good voice,”<br />
says Pretty. “But I never thought I’d ever<br />
do it for a living. Selby groomed the<br />
gift, and that’s when I realised that I<br />
could make it my career. I also believed<br />
that God would never give me a gift<br />
for no reason. I want my music to<br />
heal people, to bring about hope and<br />
peace, and to help people experience<br />
the love of God through my music.”<br />
While it is tough to make it in the<br />
music industry, Pretty knows that<br />
nothing beats hard work. “The end<br />
goal should never be I want to be<br />
famous, but rather I want my work<br />
to speak for me,” she explains. “My<br />
mother once told me that respect and<br />
humbleness always go a long<br />
way, and that is one thing that I<br />
have applied in my own life,<br />
something which I know can<br />
also help aspiring artists.”<br />
It is important to always maintain a<br />
balance, and keep your feet on the<br />
ground. Pretty emphasises that first<br />
and foremost, she is a mother and<br />
wife. “Nothing will ever change that,”<br />
she says. “I am a family woman, and in<br />
the midst of all the busyness I always<br />
make sure I make time for my family.<br />
Unfortunately, sometimes there’s<br />
very little time as I’m always on the<br />
road, either to perform or with the<br />
provincial Department of Tourism<br />
team or the Mpumalanga Tourism<br />
and Parks Agency. But I believe that<br />
women were created to multitask, so<br />
it comes naturally to me to be a wife,<br />
a mother, an artist, a businesswoman<br />
and an ambassador.”<br />
As part of her role as ambassador,<br />
Pretty promotes products in the local<br />
tourism sector, and she encourages<br />
people to visit the area. “Because<br />
‘The end goal should never be I want to<br />
be famous, but rather I want my work to<br />
speak for me’<br />
08 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong>
As Mpumalanga’s tourism ambassador,<br />
Pretty loves to extol the<br />
virtues of our beautiful province<br />
honestly,” she smiles, “in every respect,<br />
Mpumalanga is breathtaking and there<br />
are so many things to do. We truly<br />
are a world in one province; there is<br />
nothing that we don’t have, from our<br />
beautiful scenery to our safaris. There<br />
is nowhere in Mpumalanga that I don’t<br />
like, although the Kruger Park takes the<br />
lead when it comes to my favourite<br />
places. International visitors must fall<br />
in love with Mpumalanga through<br />
us; they must see it through our eyes.<br />
Part of my job also entails motivating<br />
people to visit our rural areas, where<br />
they will get to experience the real<br />
culture of the province.”<br />
Pretty makes use of a variety of ways<br />
to help her spread the word, and with<br />
recent restrictions on gatherings and<br />
social events, social media is proving<br />
to be an especially effective method.<br />
“Social networking is taking the lead<br />
at the moment,” she admits. “I make use<br />
of my personal channels to encourage<br />
people by sharing information and<br />
images of the beautiful places we<br />
have in the province. Currently, that<br />
is where the most interaction is, and<br />
whatever route works best is the one<br />
we will follow.<br />
“We must always remember that<br />
when we are talking tourism, we<br />
are talking money - not just rand<br />
value, but money in all currencies.<br />
Having international tourists visit our<br />
province and our country as a whole,<br />
strengthens our economy. And there is<br />
nothing more important than that.”<br />
While her singing career and tourism<br />
endeavours keep Pretty on her toes,<br />
she always manages to find time to<br />
relax, which for her means baking.<br />
“That’s my me time,” she laughs. “I think<br />
people often look at me as someone<br />
who won’t even do chores, but I can<br />
cook up a storm, and most people<br />
don’t know that about me. I have a<br />
baking business called ‘Pretty’s Home<br />
Bakes’, and the slogan is ‘Every family<br />
deserves a tasty home bake’, which I<br />
think sums it up.”<br />
Apart from her dream to be recognised<br />
worldwide as an artist, with a<br />
foundation whereby she can help<br />
mentor upcoming artists, Pretty<br />
would love to one day own her own<br />
restaurant with a mini bakery on the<br />
side. It certainly seems that there is no<br />
slowing down in sight for this bubbly<br />
young woman.<br />
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from Mopani.<br />
Broad spectrum SPF50 sun care<br />
spray with a light, solar water formula<br />
that hydrates and protects while<br />
leaving the skin feeling supple and<br />
comfortable. R365 from Mopani.<br />
The Malibu SPF 50 Lotion Spray with<br />
aloe vera extract is vitamin enriched,<br />
water-resistant and contains UVA/UVB<br />
sunscreen to keep your skin supple<br />
and smooth. R172,90 from Mopani.<br />
Wrap your skin<br />
in a radiant<br />
glow with<br />
CF Shimmer<br />
Cream.<br />
Moisturising as<br />
it shimmers, CF<br />
Shimmer Cream<br />
wraps your skin<br />
in a radiant<br />
summer glow.<br />
R165,90 from<br />
Mopani.<br />
Lymphatic drainage massages do you the world of good, stimulating the<br />
lymphatic system to help clear the body of toxins and waste. This perfectly<br />
shaped Energy Flows lymphatic drainage tool by Bella Ciao allows you to<br />
reach the areas to fuel the lymph circulation throughout your body. Not only<br />
will this help to naturally remove toxins, but it’s also excellent for preventing<br />
swelling after injury or surgery, provides a major boost in the immune system,<br />
helps reduce the appearance of cellulite, and improves blood circulation. The<br />
wooden accessory technique originated in Europe; this tool is made in SA from<br />
100 per cent pine wood, and can be used with either Bella Ciao Energy Flows<br />
massage oil (a gorgeously scented oil with fractionated coconut oil, grapefruit<br />
peel, lemon peel, peppermint plant, ginger root, and cinnamon bark essential<br />
oils), but you can use with your own oil or cream, too. The Energy Flows tool<br />
costs R595 from bellaciao.co.za<br />
10 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong>
Glow-getters get ready ...<br />
tanning season is officially on!<br />
Finally - do we hear a whoop whoop - the warm<br />
weather’s here. We talking sun frocks and high sandals<br />
and bikinis and pool parties. All of which need a tan.<br />
If you love the confidence-boosting glow of a tan but<br />
you don’t want to risk damaging your skin in the sun,<br />
then a faux tan is the obvious answer. The experts from<br />
St Moriz - one of our favourite self-tan products - share<br />
their top tips on achieving a perfect faux tan.<br />
Prep is key: First things first, get your scrub on and<br />
exfoliate and shave at least 24 hours before you plan on<br />
applying your tanning mousse. This gives your skin time<br />
to settle and your pores a chance to close. Exfoliation<br />
helps remove dead skin cells and even out the skin’s<br />
surface to help your tan last for longer!<br />
Circular motions: Before applying your self-tan, grab<br />
your applicator mitt. This will help you achieve a streakfree,<br />
flawless application and ensure that your hands<br />
don’t get stained (nothing like stained hands to give<br />
away your self-tan secret). Apply mousse to your body<br />
in small circular motions, always starting with your legs.<br />
Areas like your knees, elbows and hands can be some<br />
of the trickiest to tan. To avoid streaks, bend your knees<br />
and elbows when applying and form a claw shape with<br />
your hands. You may feel a bit silly, but it’ll all be worth it<br />
when you become a glowing goddess!<br />
Put your feet up: You may be done tanning but it’s<br />
not over! Before getting dressed make sure your tan is<br />
fully dry so you don’t end up with a blotchy finish. The<br />
St Moriz self-tan gurus recommend<br />
wearing loose, dark clothing to avoid<br />
any transfer. Once you’ve dressed<br />
take it easy and put your feet up,<br />
whilst your tan develops. On average,<br />
a self-tan takes between four and six<br />
hours to be completely dry. Avoid<br />
any soaps, shower gels or shampoo<br />
and you’re good to go ... strut your<br />
sun-kissed-stuff in style!<br />
St Moriz<br />
applicator mitt,<br />
R99,95 from<br />
Clicks<br />
St Moriz Professional Tanning<br />
Mousse, R149,95 from Clicks<br />
MOP1145NC
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Ilze van der Merwe’s Simply<br />
Seasonal is a visual feast<br />
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Plump up your Saturday afternoons on the<br />
couch with an African-inspired cushion by<br />
Bonny Fair handmade. Vibrant and jazzy, it will<br />
liven up any room. R249 from Lemonade<br />
20<strong>21</strong> sees the 50th anniversary of Simonsig’s<br />
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This milestone includes the beginning<br />
of the very first Cap Classique in South<br />
Africa. To commemorate this fab 50-year<br />
landmark, Kaapse Vonkel Satin Nectar<br />
and Kaapse Vonkel Satin Nectar Rose<br />
received a glam new look. Bubbly,<br />
anyone? R169,99 from Woolworths
Perfect for summery<br />
days, this Ayla vegan<br />
leather pouch is the<br />
ideal accompaniment.<br />
Swing it over your<br />
wrist for a fun day<br />
on safari or use as<br />
a clutch for early<br />
evening cocktails.<br />
R199 from Old Khaki<br />
Indulge in pure bliss with<br />
the spicy fragrance of the<br />
turmeric and vanilla scented<br />
bath soak and body wash,<br />
both R80 from Mr Price home<br />
Escape to magical<br />
lands of lush and<br />
shadowy aromas<br />
with the luxurious<br />
Botanique diffuser<br />
in geranium, violet<br />
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Transport yourself to a genteel<br />
era of powder puffs and parasols<br />
with the pretty Botanics range<br />
from Jenam. Fragranced talc,<br />
R95,90 and body cream, R55,90,<br />
from Mopani.<br />
Ready, set,<br />
summer<br />
Bring on the sunshine, it’s time for ice-cold bubbly,<br />
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Step out in vivid style<br />
with the Trippy Floral<br />
Ultrarange EXO<br />
in golden glow/<br />
marshmallow.<br />
R1 700 from Vans<br />
Indulge in ultimate<br />
luxury with the<br />
Magnificent Barista<br />
Boys, white hot<br />
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RM-MOP1145M
Eat yourself<br />
Eating a balanced and nutritious diet can mean the<br />
difference between living a normal, healthy life and a life<br />
plagued by discomfort brought on by chronic conditions.<br />
The relationship between<br />
diet and health is a complex<br />
one. Research shows distinct<br />
links between what we<br />
eat and how we feel, both<br />
physically and mentally. A<br />
healthy diet can improve<br />
symptoms of anxiety and<br />
depression, while the<br />
converse has been linked<br />
to an increased risk of<br />
a stroke or dementia. A<br />
Mediterranean-style diet, for<br />
example, has been shown<br />
to reduce the symptoms of<br />
depression, and is chockfull<br />
of fresh herbs and veggies,<br />
fruit, cereals, grains and<br />
legumes, fish, garlic and<br />
healthy fat, such as olive oil.<br />
The food types that<br />
negatively affect the brain<br />
are those that prevent the<br />
conversion from food to<br />
nutrient, such as saturated<br />
fat (for example butter and<br />
lard), and those that fool the<br />
brain into thinking it needs<br />
to release certain chemicals<br />
that our bodies need, such<br />
as chocolate and caffeine,<br />
resulting in mood swings<br />
and erratic behaviour.<br />
When it comes to our<br />
physical health, there are a<br />
few basic guidelines to follow<br />
to remain in tip-top shape.<br />
Poor nutrition affects our<br />
ability to perform everyday<br />
tasks, is a contributing factor<br />
of fatigue, stress and anxiety,<br />
and is in many cases the<br />
underlying cause behind<br />
illness and health issues such<br />
as inflammation, diabetes,<br />
obesity, high blood pressure<br />
and cancer.<br />
We’ve put together a list of<br />
common health issues and<br />
how developing the correct<br />
eating habits can help keep<br />
you in optimum shape and<br />
ward off depression, illness<br />
and exhaustion. Remember<br />
that a nutritious and<br />
wholesome eating plan is<br />
not a quick fix, but rather a<br />
lifestyle choice.<br />
<strong>Nov</strong>ember 20<strong>21</strong> Get It <strong>Lowveld</strong> 15
Text: MELLISSA BUSHBY<br />
Lactose and gluten<br />
intolerance<br />
When it comes to food sensitivity,<br />
dairy and gluten are two of the<br />
biggest culprits, and finding out that<br />
you are gluten or lactose intolerant<br />
(or both) can be quite overwhelming.<br />
Fortunately, there are plenty of<br />
alternatives to dairy - and gluten-free<br />
options - available in supermarkets<br />
these days. If you suffer from bloating,<br />
heartburn, stomach cramps,<br />
diarrhoea, skin problems such as<br />
acne or eczema, or frequent nausea,<br />
chances are you are intolerant to<br />
gluten or dairy, and recognising the<br />
signs can help you make informed<br />
decisions about your diet.<br />
The symptoms for both lactose and<br />
gluten intolerance are fairly similar.<br />
Lactose intolerance occurs when<br />
the body no longer produces the<br />
enzyme responsible for breaking<br />
down the natural sugars found in<br />
dairy (known as lactase) in sufficient<br />
quantities. Gluten intolerance is the<br />
body’s inability to digest or break<br />
down the gluten protein found<br />
in wheat and certain other grains.<br />
Because the symptoms are so hard to<br />
distinguish from each other, it is easy<br />
to confuse the two, and in serious<br />
cases can led to anxiety, depression<br />
and hormonal imbalances. (Gluten<br />
sensitivity is not to be confused<br />
with celiac disease, an autoimmune<br />
disease in which the gluten causes<br />
the immune system to attack the<br />
cells lining the intestine).<br />
Learning to live without dairy isn’t<br />
as overwhelming as it may sound.<br />
There are so many alternatives on<br />
the shelves these days, from nutbased<br />
milks like almond, hazelnut<br />
and cashew, to soya, oat, hemp<br />
and coconut. There are also plenty<br />
of dairy-free cheese varieties, as<br />
well as yogurt, ice cream and plant<br />
butters. Foods such as rice, polenta,<br />
buckwheat, quinoa, millet and oats<br />
are all gluten-free, and with a bit<br />
of effort and innovation, will soon<br />
become second nature. Pay special<br />
attention to any packaged and<br />
processed foods’ labels to guarantee<br />
that there aren’t any hidden gluten<br />
or dairy ingredients, and educate<br />
yourself on which ingredients you<br />
need to steer clear of, for example<br />
caseinate, whey, malt and brewer’s<br />
yeast.<br />
A balanced and healthy diet is the<br />
most important step. Ensure you have<br />
a good range of alternatives in your<br />
grocery cupboard. Being prepared<br />
is a good step in ensuring that you<br />
will not slip up and eat something<br />
you are trying to avoid. After living a<br />
dairy or gluten-free lifestyle for a while,<br />
your body will start to heal and your<br />
health will improve, leaving you feeling<br />
mentally and physically better. Fresh<br />
fruits and vegetables, wholegrains,<br />
beans and legumes, seeds, nuts,<br />
plant-based oils and spices (some<br />
spice mixes contain dairy and/or<br />
wheat, be sure to check the labels).<br />
Remember that calcium is an<br />
important part of your daily<br />
nutritional requirements, and is often<br />
taken in through dairy products.<br />
Make sure you eat enough calciumrich<br />
foods to compensate, such as<br />
oranges, broccoli and kale. Most<br />
plant-based milks are calciumenriched,<br />
and did you know that<br />
there is more calcium in a glass of<br />
freshly squeezed orange juice than in<br />
a glass of dairy milk?<br />
• Did you know? Quinoa is rich in antioxidants, minerals and fibre, and<br />
contains all nine essential amino acids. Thought of as one of the most<br />
nutritious foods on the planet, quinoa is a superfood which also improves<br />
blood sugar and cholesterol levels.<br />
16 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong>
Inflammation<br />
Inflammation is part of the body’s<br />
natural healing process. When you<br />
catch a cold or tear a muscle, the<br />
immune system responds by sending<br />
white blood cells to fight the invading<br />
bacteria, virus or infection, which<br />
increases blood flow to the area,<br />
causing redness and a sensation of<br />
warmth. Inflammation is not limited<br />
to the joints and muscles, it can occur<br />
anywhere in the body.<br />
It can sometimes continue after the<br />
initial threat of infection has passed,<br />
and can not only result in constant<br />
discomfort, but can also eventually<br />
lead to life-threatening illnesses<br />
such as diabetes, arthritis, cancer,<br />
heart disease and Alzheimer’s, all of<br />
which have been linked to chronic<br />
inflammation. Symptoms to look out<br />
for are chronic depression, digestive<br />
problems, fatigue, ongoing sinus<br />
issues, headaches and migraines.<br />
It’s not all doom and gloom. The<br />
good news is that in most cases<br />
a healthy and appropriate eating<br />
plan can prevent the acceleration of<br />
inflammatory disease, reducing the<br />
risk of illness. Recent studies have<br />
shown that certain foods can trigger<br />
an inflammatory response, causing<br />
the immune system to turn on itself,<br />
attacking healthy tissue, while certain<br />
components of food and drink have<br />
anti-inflammatory effects. The reason<br />
for this is that foods with a high acidic<br />
content or pH can cause chronic<br />
inflammation, drawing minerals such<br />
as potassium, calcium and magnesium<br />
from the bones as it tries to normalise<br />
the acidic environment and restore the<br />
body to its ideal alkaline state.<br />
So, instead of reaching into the medicine cupboard, increase your intake of<br />
the correct foods. Cultures that enjoy a diet largely based on fresh vegetables,<br />
legumes, fish, grains and nuts are shown to have a low incidence of arthritis<br />
and diabetes, while countries where diets are high in processed foods such as<br />
refined carbs, sugar, dairy, meat, and saturated fat, have a high rate of these -<br />
and other - inflammation-related diseases. Green leafy veggies, like spinach, kale<br />
and chard, turmeric and apple cider vinegar, olive oil, tomatoes, nuts, peppers,<br />
broccoli, avocado, green tea, mushrooms, fruits such as cherries, strawberries,<br />
oranges and blueberries, dark chocolate and oily fish are all known to have<br />
an anti-inflammatory effect. Try to avoid or keep your consumption of refined<br />
carbohydrates such as white bread and baked pastries, sugary drinks, deep-fried<br />
and fast food, red and processed meat, shortening, margarine, lard, processed<br />
snacks such as microwave popcorn and crisps, and full-fat dairy foods to a<br />
minimum.
Mood food<br />
The brain never switches off; it is<br />
permanently on, regulating our<br />
breathing and heartbeat, overseeing<br />
our thought processes and actions.<br />
Even while you are asleep, your brain<br />
is active. Because of this, it needs a<br />
constant supply of fuel to keep it<br />
going; fuel in the form of the food<br />
you eat. And just as your body needs<br />
premium fuel to run effectively, so<br />
does your brain. In a nutshell, what<br />
you eat will affect the structure and<br />
performance of your brain, and<br />
inevitably, your mood.<br />
To protect and nourish the brain, we<br />
need as many nutritious foods, jampacked<br />
with vitamins, minerals and<br />
antioxidants as possible. “Bad” food<br />
stops the brain from performing at its<br />
peak and can in fact damage it. This<br />
includes processed and refined foods,<br />
and diets that are high in refined sugar,<br />
which is particularly harmful to the<br />
brain, as it feeds bad gut bacteria and<br />
causes inflammation. Studies have<br />
found a link between a diet which is<br />
high in refined sugars and impaired<br />
brain function, along with an increased<br />
deterioration in the symptoms of<br />
mood disorders such as anxiety<br />
and depression. Refined sugar also<br />
causes oxidative stress, the potentially<br />
cell-damaging “waste” (free radicals)<br />
which is produced when the body<br />
uses oxygen. It also interferes with the<br />
body’s management of insulin.<br />
The gastrointestinal tract houses<br />
billions of bacteria that have a direct<br />
influence on the chemical transmitters<br />
that convey messages from the gut to<br />
the brain. Also known as the “second<br />
brain”, the gastrointestinal tract has<br />
a very close relationship with the<br />
brain, which helps to explain this<br />
connection between diet and the<br />
role it plays with our emotions. The<br />
good bacterium that is the result of<br />
eating healthy food has a positive<br />
effect on neurotransmitter production;<br />
consequently the brain receives<br />
positive messages - your emotions<br />
reflect this. A diet of junk food can<br />
cause inflammation, which means<br />
the messages don’t come through<br />
loud and clear, causing a downward<br />
mood swing.<br />
Unhealthy diets have been linked<br />
to an increased risk of heart disease,<br />
stroke and dementia, while studies<br />
have shown that a healthy and<br />
nutritious diet helps to set you up<br />
for fewer mood swings, a more<br />
positive attitude and heightened<br />
ability to focus on what is important,<br />
even alleviating the symptoms of<br />
fatigue, anxiety and depression. So,<br />
what’s the moral of the story? Eat<br />
those greens!<br />
Healthy heart, healthy body<br />
Cholesterol has been a buzzword for<br />
longer than we care to think, but despite<br />
the fear inspired by the words “high<br />
cholesterol”, there is no need to rush to<br />
the pharmacy or doctor for medicine.<br />
In most cases, cholesterol is easily<br />
managed by making these few simple<br />
lifestyle changes.<br />
• Keep an eye on your fat intake.<br />
There are good and bad fats; learn<br />
the difference between the two and<br />
limit your consumption of the bad.<br />
Good fats - monounsaturated and<br />
polyunsaturated fats - include nuts,<br />
fish, seeds and vegetable oils such as<br />
sunflower, olive and canola. Bad fats are<br />
trans and saturated fats which increase<br />
the cholesterol levels in your blood, thus<br />
increasing your risk of heart disease.<br />
• Limit your intake of refined grains<br />
such as white flour. Opt for wholewheat<br />
couscous, quinoa, polenta, millet and<br />
wild rice.<br />
• Concentrate on veggies, fruit,<br />
wholegrains and legumes. Foods that<br />
are naturally high in fibre will keep your<br />
heart performing at its peak.<br />
• Adding foods that reduce levels of<br />
low-density lipoprotein (LDL or bad<br />
cholesterol) is the most effective way<br />
of reducing cholesterol levels. Several<br />
of these foods contain plant sterols<br />
and stanols, which inhibit the body’s<br />
absorption of cholesterol, while some<br />
provide soluble fibre which binds<br />
cholesterol. Certain others provide<br />
polyunsaturated fats, which immediately<br />
lower LDL.<br />
• Eat more plant protein. Animal proteins<br />
• Did you know? Your risk of a heart attack decreases by between 20 and 30<br />
per cent for every 10 per cent drop in cholesterol levels.<br />
18 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong>
• Did you know? Brazil<br />
nuts are a nutritional<br />
powerhouse of<br />
antioxidants, vitamins<br />
and minerals and<br />
healthy fats. They are<br />
also particularly high in<br />
selenium, a trace element<br />
which has been shown<br />
to have an enhanced<br />
effect on mood disorders.<br />
Selenium is also crucial<br />
for the healthy function<br />
of the thyroid, has a<br />
direct influence on the<br />
immune system and is<br />
vital for cell growth and<br />
the proper functioning of<br />
the body.<br />
raise blood cholesterol levels, while<br />
plant sources lower it. Examples are<br />
tofu, tempeh, chickpeas, lentils, beans,<br />
almonds, peanuts, spirulina, quinoa,<br />
seitan, chia seeds, beans and rice,<br />
potatoes and protein-rich vegetables<br />
such as dark-coloured, leafy greens.<br />
• Last, but definitely not least, exercise.<br />
Find an exercise regime that best suits<br />
your lifestyle.<br />
Following the above protocols is just<br />
as important for a healthy heart as it<br />
is for cholesterol management. There<br />
are several other ways of reducing<br />
your risk of coronary heart disease,<br />
which include not smoking, keeping<br />
your blood pressure in check and<br />
reducing your alcohol consumption.<br />
Remember that a healthy diet, low<br />
in saturated fat and high in healthy<br />
fats and protein, along with regular,<br />
moderate exercise, is the most<br />
effective way of keeping cholesterol<br />
at bay and maintaining a healthy<br />
heart, body and mind.<br />
Boosting your<br />
post-Covid reserves<br />
Fatigue is a common malady<br />
these days, made even worse<br />
by the stresses and strife the<br />
world is currently going through.<br />
Sometimes not even a good<br />
night’s sleep can shake the deepboned<br />
exhaustion that can occur<br />
after doing the simplest thing,<br />
especially if you are recovering<br />
from a viral infection such as Covid.<br />
In many cases, it takes three to four<br />
weeks for Covid-related fatigue to<br />
pass, but in some cases it lingers<br />
for months.<br />
There are a number of things that<br />
can aggravate post-Covid fatigue,<br />
such as a disruption to the daily<br />
routine, stressful workload, anxiety<br />
and depression, stress, disturbed<br />
sleeping patterns, the after-effects<br />
of another illness such as flu or<br />
pneumonia.<br />
To combat the tiredness which<br />
Covid leaves in its wake, it is<br />
important to recognise the signs<br />
and respond accordingly. Make<br />
sure you get enough sleep, try<br />
relaxation techniques such as<br />
meditation or yoga if necessary,<br />
if you find you don’t have a good<br />
few solid hours (at least eight) of<br />
undisturbed sleep. Keep active,<br />
but don’t overdo it. Staying active<br />
helps to restore and maintain<br />
energy levels; unfit people tire<br />
more easily. Slowly build up your<br />
activity levels when you feel your<br />
energy has stabilised. Getting<br />
plenty of vitamin D is a must,<br />
so go outside and bask in the<br />
sunshine. Follow a routine, and<br />
remember to stay hydrated.<br />
A healthy diet is crucial when<br />
trying to build up strength and<br />
vitality, especially after a period<br />
of illness. Include easy-to-digest,<br />
light but nutritious food, and a<br />
handful of nuts every day is an<br />
excellent way to get a quick fix<br />
of core fatigue-fighting vitamins<br />
and minerals such as zinc, protein,<br />
potassium, magnesium, copper,<br />
calcium, iron and vitamins A, C, E,<br />
K and B6.<br />
Prevent a dip in energy levels and<br />
build up strength by making the<br />
correct foods a regular part of<br />
your post-Covid diet. This includes<br />
eating more plant-based foods<br />
such as fruit, vegetables, seeds<br />
and nuts, beans, wholegrains and<br />
pulses. Studies show that eating<br />
a variety of colour each day - for<br />
example green, yellow and red -<br />
helps regulate the trillions of gut<br />
bacteria in the microbiome. Try to<br />
eat smaller, regular meals.<br />
<strong>Nov</strong>ember 20<strong>21</strong> Get It <strong>Lowveld</strong> 19
Finding your feet after<br />
cancer treatment<br />
After having been through cancer<br />
treatment, there is nothing more<br />
important than getting back to and<br />
maintaining optimum long-term<br />
health. The usual advice that would<br />
be given to anyone wanting to<br />
improve their health applies. A healthy,<br />
nutritious diet, regular exercise, good<br />
sleep, as little stress as possible (not<br />
always easy in today’s world), not<br />
smoking, and overindulging in alcohol<br />
are important recommendations.<br />
Diet is one of the most crucial factors<br />
in starting the body on the road to<br />
healing and recovery. Make plenty of<br />
fresh fruit and vegetables - in an array<br />
of colours - part of your daily intake,<br />
and choose to eat proteins that are<br />
low in saturated fat such as fish, nuts,<br />
seeds and legumes, and healthy fats.<br />
Limit your intake of dairy, especially<br />
full-fat, add healthy fats such as olive<br />
oil and nut butter, avocado, nuts<br />
and seeds, and drink plenty of water.<br />
When it comes to carbohydrates,<br />
opt for legumes and wholegrains.<br />
Avoid refined sugars, processed and<br />
packaged food, white carbohydrates,<br />
red and processed meat, trans fats and<br />
alcohol.<br />
• Did you know? Turmeric<br />
has been used as a pain<br />
reliever and healing agent<br />
for thousands of years. It has<br />
powerful antibacterial, antiinflammatory<br />
and digestive<br />
benefits, improves liver<br />
function and is said to reduce<br />
the risk of certain cancers.<br />
Life after prostate<br />
cancer<br />
It is a known fact that the diet<br />
and lifestyle habits in various<br />
countries have a direct result<br />
on their cancer statistics. In<br />
South Africa, 5 men on average<br />
die from prostate cancer every<br />
day, while 1 in 23 men develop<br />
prostate cancer in their lifetime,<br />
and it is estimated that a third<br />
of all cancer mortalities in the<br />
United States can be attributed<br />
to diet.<br />
Your nutritional choices<br />
can help reduce the risk of<br />
developing prostate cancer or<br />
slow its development, which<br />
is why maintaining a healthy<br />
weight, taking in sufficient<br />
amounts of the correct essential<br />
nutrients such as fibre, vitamins<br />
and minerals, carbohydrates,<br />
phytonutrients such as<br />
carotenoids (the richly coloured<br />
molecules that are the source<br />
of red, yellow and orange in<br />
many fruit and vegetables) is<br />
important. Keep sugary drinks<br />
to a minimum, drink plenty<br />
of water and eat organic wherever<br />
possible. It is important to stay active. A<br />
daily walk or light exercise should make<br />
sure you do not lose muscle mass.<br />
Diet guidelines for prostate health<br />
• Plenty of fruits and vegetables - cruciferous veggies (cauliflower, broccoli,<br />
kale, cabbage and Brussel sprouts), carrots, tomatoes, pomegranates,<br />
grapes, citrus fruit, including grapefruit, avos, peppers, including chillies,<br />
apples, berries and mushrooms<br />
• Limited intake of animal protein - red meat especially is related to<br />
aggressive prostate cancer<br />
• Green tea - jam-packed with potent antioxidants, studies have shown<br />
that green tea can slow the development of prostate cancer<br />
• Wholegrains such as corn, oats, rice, barley, millet, quinoa and wholewheat<br />
bread are all excellent sources of magnesium and fibre, and also<br />
deliver protein.<br />
20 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong>
A wholesome eating plan gives your body the nutrients it needs to help improve<br />
mental awareness and ward off disease. Make sure your pantry is well-stocked with<br />
the foods necessary to ensure you keep in tip-top mental and physical shape.<br />
Shopping list<br />
Fresh fruits and vegetables<br />
• Fresh seasonal fruits - berries,<br />
oranges, apples, pears, bananas,<br />
papaya, figs, mandarins, grapefruit,<br />
plantains, pineapple, apricots,<br />
mangoes, grapes and tomatoes.<br />
• Dried unsweetened fruits - raisins,<br />
cranberries, dates, figs, berries,<br />
bananas, mango, papaya, apples<br />
and apricots.<br />
• Fresh seasonal vegetables - yellow,<br />
green, and red bell peppers,<br />
butternut, cucumbers, broccoli,<br />
kale, cauliflower, dark leafy greens,<br />
celery, eggplant, zucchini, pumpkin<br />
and sweet potato.<br />
• Not a fruit or vegetable, but<br />
highly beneficial nonetheless,<br />
mushrooms are high in fibre,<br />
protein, antioxidants, and are<br />
an excellent source of selenium.<br />
Studies show that they may also<br />
alleviate the risk of developing<br />
chronic diseases such as<br />
diabetes, Alzheimer’s, heart<br />
disease and cancer.<br />
Nuts and seeds<br />
Assorted nuts and seeds such as almonds, walnuts, peanuts, pistachios,<br />
Brazil nuts, cashews, sunflower, pumpkin, poppy or sesame seeds.<br />
Oil and vinegar<br />
Olive oil and vegetable oil such as<br />
canola or sunflower.<br />
Apple cider vinegar.<br />
Herbs and spices<br />
Several spices have numerous health<br />
benefits such as cognitive boosters,<br />
anti-inflammatory and antioxidant<br />
benefits, and cancer-fighting<br />
properties. Among them are turmeric,<br />
ginger, cumin, cinnamon and cayenne.<br />
Pantry essentials<br />
Lentils, barley and split peas, assorted<br />
canned beans, oats, brown rice,<br />
wild rice, grains such as couscous,<br />
polenta, millet, bulgur or quinoa, and<br />
wholegrain breads.<br />
• Did you know? Combining equal amounts of beans and rice constitutes a<br />
complete protein, containing all nine essential amino acids.
Chickpeas<br />
The top food trend for 20<strong>21</strong>/22, chickpeas are packed with key<br />
vitamins and minerals, and like all legumes, are high in protein<br />
and fibre and an excellent source of zinc. Research shows that<br />
the health benefits of the humble garbanzo bean include<br />
lowering the risk of cancer, diabetes and cholesterol, improving<br />
mental health, promoting weight loss, regulating blood<br />
pressure as well as blood sugar, building muscle and boosting<br />
the immune system. Chickpeas are delicious in soups, stews,<br />
curries, burger patties and falafels, as dried snacks, and of course,<br />
hummus.<br />
Hummus recipe<br />
Packed with fibre, folate, vitamin C and antioxidants that help lower blood<br />
pressure, fight inflammation and improve overall well-being, this delicious<br />
beetroot hummus is the real deal. With its gorgeous red colour and slightly<br />
sweet, earthy flavour, it’s everything you need to keep in optimum health<br />
while still enjoying the food of the gods.<br />
Ingredients<br />
• 1 medium roasted beetroot,<br />
cubed • 1x 410g can of chickpeas<br />
• ¼ cup fresh lemon juice • 1 garlic<br />
clove, minced • 2 tbsp olive oil • A<br />
pinch of ground cumin • A good<br />
handful of fresh parsley, chopped<br />
• ½ tsp dried chilli flakes (to taste<br />
and optional) • Salt (to taste) •<br />
2 tbsp water • ½ tsp paprika • Extra<br />
olive oil to garnish<br />
Method<br />
Add all ingredients except the paprika<br />
and extra olive oil to a blender. Blitz<br />
them until smooth and creamy.<br />
Scrape the hummus out into a bowl<br />
and then sprinkle the paprika all<br />
over the top. Drizzle the olive oil<br />
over the paprika and leave to stand<br />
for 10 minutes, until the paprika has<br />
absorbed the oil. Serve with crisp pita<br />
breads or crudités.<br />
• Did you know? Beetroots are rich in nitrates, which the body changes into<br />
nitric oxide, which is an important free radical. They are also high in folate<br />
(vitamin B9), which helps with cell growth and function, and plays a key role<br />
in controlling damage to blood vessels, which in turn helps reduce the risk of<br />
heart disease and stroke.<br />
22 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong>
MEN1145NC
prostate<br />
health<br />
The good and the bad<br />
Men over the age of 40:<br />
What you need to know about<br />
prostate health<br />
The prostate is a walnut-sized gland<br />
located between the bladder and the<br />
penis. It is just in front of the rectum. The<br />
urethra runs through the centre of the<br />
prostate, from the bladder to the penis,<br />
letting urine flow out of the body.<br />
The prostate secretes fluid that nourishes<br />
and protects sperm. During ejaculation,<br />
it squeezes this fluid into the urethra, and<br />
it’s expelled with sperm as semen.<br />
Benign prostate hyperplasia (BPH,<br />
an enlarged prostate) and prostate<br />
cancer - know the difference!<br />
All men will at some stage in their life<br />
encounter symptoms associated with an<br />
enlarged prostate. This is a fact. The issue<br />
is, however, that symptoms of prostate<br />
cancer and BPH often have the same basic<br />
symptoms, which include a weak urine<br />
flow, straining when urinating, frequent<br />
urination, especially at night, and lowered<br />
libido levels. Here is the difference:<br />
24 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong><br />
Benign prostatic hyperplasia<br />
BPH occurs when the prostate and<br />
surrounding tissue expand. The prostate<br />
grows through two main growth periods<br />
as a man ages. The first is during early<br />
puberty when the prostate doubles in<br />
size. The second begins around age 25<br />
and continues during most of a man’s life.<br />
As you age, your prostate may get larger.<br />
BPH is when it enlarges so much that it<br />
starts to cause problems when the urinary<br />
tract becomes obstructed.<br />
The most common symptoms of BPH<br />
include urinary symptoms such as<br />
lowered libido levels, frequency of<br />
urination hesitancy, dribbling, and<br />
frequent nighttime urination.<br />
Did you know?<br />
• BPH symptoms can occur as early as<br />
age 35, but affect 50 per cent of all men<br />
between the ages of 51 and 60 and up<br />
to 90 per cent of men older than 80.<br />
• Men are more likely to develop BPH<br />
symptoms if they have medical condition<br />
such as obesity, heart and circulatory<br />
disease and type 2 diabetes.<br />
• Physical exercise is critical!<br />
Prostate cancer<br />
Prostate cancer begins when cells in the<br />
prostate gland start to grow out of control.<br />
It often grows very slowly and may not<br />
cause significant harm, but some types are<br />
more aggressive and can spread quickly<br />
without treatment. In the early stages, men<br />
may have no symptoms. Later, symptoms<br />
can include frequent passing of urine,<br />
especially at night, difficulty starting or<br />
stopping urination, weak or interrupted<br />
urinary stream, painful or burning<br />
sensation during urination or ejaculation,<br />
and blood in the urine or semen. Blood in<br />
the urine is always a red flag. Advanced<br />
cancer can cause deep pain in the lower<br />
back, hips or upper thighs.<br />
Did you know?<br />
• Sixty per cent of prostate cancers are<br />
diagnosed in men over the age of 50.<br />
Men are more prone to prostate cancer as<br />
they age.<br />
• Black men are statistically more prone to<br />
prostate cancer than white.<br />
• Prostate cancer that runs in the family<br />
(familial prostate cancer) makes up about<br />
20 per cent of all prostate cancers.<br />
• In South Africa, 1 in 16 men will develop<br />
prostate cancer in their lifetime.<br />
The good news? Early detection saves<br />
lives.<br />
How to test<br />
Prostate Specific Antigen (PSA)<br />
test<br />
Prostate cancer deaths have decreased<br />
significantly after the development<br />
of the PSA test. This is a simple blood<br />
test done in clinics or at home, which<br />
detects PSA levels in your blood. PSA<br />
is a protein that is only produced in<br />
the prostate and elevated levels<br />
indicate a high likelihood of prostate<br />
cancer.<br />
Digital rectal examination (DRE)<br />
A DRE is a test in which the doctor<br />
inserts a gloved, lubricated finger into<br />
the rectum and feels the surface of the<br />
prostate through the bowel wall for any<br />
irregularities.<br />
The simple truth? Prostate cancer is<br />
curable when detected early and BPH<br />
symptoms are treatable.<br />
Visit your nearest Mopani Pharmacy this<br />
<strong>Nov</strong>ember for a free PSA screening test<br />
and if you are suffering from symptoms<br />
associated with an enlarged prostate.<br />
Ask your pharmacist for Prostavor, South<br />
Africa’s bestselling prostate supplement<br />
since 2006!
PRO1145NC
advertorial<br />
Building<br />
an empire<br />
Philip van Eeden
Philip van Eeden is a name synonymous with perseverance and courage. At a young age he was<br />
already earning his living as dad Philip Sr’s right-hand man in his carpentry, cabinetmaking and<br />
joinery business. Thus, starting on a path that would lead to great things.<br />
In 1994 he left the fair Cape where he<br />
grew up, and joined his family in the<br />
beautiful <strong>Lowveld</strong>. The move may not<br />
have been permanent to start with, but<br />
after meeting his wife, Janine, he never<br />
returned to the Cape. After spending<br />
some time working for a maintenance<br />
and construction company, he was<br />
referred to Mike Bentley as a young<br />
and willing manager by the late Joe<br />
Hoogerheide, “Oom Joe” as Philip fondly<br />
refers to him. Mike appointed him as a<br />
project manager.<br />
During Philip’s employment with him,<br />
he was involved and responsible for<br />
many new builds, alterations and<br />
renovations on The Edge, Uitsig Estate,<br />
Sabi Sands Game Reserve, Eden and<br />
The Rest Country Estate, to name a<br />
few. He gained a wealth of experience<br />
and is eternally grateful for lessons<br />
well learned.<br />
In 2013 Philip was approached by a<br />
close friend, Theo van Rij, to build their<br />
new family home at Elawini Estate.<br />
This gave him the means to start<br />
his own company. Still working for<br />
Willem Roets and Philip van Eeden<br />
Mike, but with his blessing, he worked<br />
as an independent contractor while<br />
commissioning his own projects. Theo<br />
sadly passed away from malaria during<br />
the project. Philip completed it in the<br />
time planned for his surviving spouse,<br />
Angela van Rij. PhilCon lives on as Theo’s<br />
legacy for being the catalyst that led to<br />
its new beginnings.<br />
Today, Philip is the sole director of<br />
PhilCon Construction, a company<br />
with many successful projects under<br />
its belt. PhilCon is registered with the<br />
National Home Builders Council. After<br />
having completed the customisation<br />
and additions of the Oasis Water plant<br />
in Rocky Drift earlier this year, owner<br />
Wynand Nel said, “Thanks to the quality<br />
workmanship and the timely manner<br />
in which the scope of works was<br />
completed, we were able to move into<br />
the new site on time. If this is a typical<br />
example of the way your company<br />
handles a project, then any company will<br />
be pleased to have PhilCon on board.”<br />
PhilCon believes in giving back to the<br />
members of the community who serve<br />
it and one very integral partner in the<br />
success of its business is BUCO Nelspruit.<br />
As the company’s preferred supplier of<br />
building material, BUCO is always there<br />
to help and will stop at nothing to source<br />
any product at the right price. PhilCon<br />
describes the service as fast and friendly,<br />
the products of excellent quality and<br />
well priced, their delivery extremely<br />
efficient. It has immense gratitude for the<br />
BUCO Nelspruit team, especially Willem<br />
Roets, Magda du Plessis, Sanet Nel and<br />
manager Pottie Potgieter.<br />
Together with its loyal staff, locally<br />
sourced labour and subcontractors, there<br />
is a bright future ahead for the team of<br />
PhilCon. Determination to see to clients’<br />
needs and turning clients into friends are<br />
an added bonus. The company is set to<br />
become a recognised building contractor<br />
in the <strong>Lowveld</strong> and surrounds. Philip’s<br />
pragmatic approach to every project,<br />
along with patience and understanding,<br />
is set to pave the way to a great future.<br />
And in the company of great supporters<br />
like BUCO, there is no option but to<br />
succeed.<br />
The company is set to<br />
become a recognised<br />
building contractor in the<br />
<strong>Lowveld</strong> and surrounds<br />
with Philip’s pragmatic<br />
approach<br />
Past and current projects<br />
Church Unlimited Mbombela<br />
(alterations and additions),<br />
Sias and Yvonne Willemse<br />
(residential), Adriaan Buitenweg<br />
(residential), Johan and Jonette<br />
D’Assonville (residential), Ralph<br />
Tracey and Jo-Ann Vosloo<br />
(residential), Oppenheimer Trust<br />
(refurbishment, residential),<br />
RO3 Oasis <strong>Lowveld</strong> (factory<br />
customisation), Hi-Q (upgrade)<br />
and Autozone Hoedspruit (new).
GET IT DIRECTORY<br />
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Refresh<br />
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advertorial<br />
GREASED<br />
LIGHTNING<br />
This month the quaint and friendly town of Dullstroom will once again play host to the TRACN4<br />
Rally of South Africa. For the second consecutive year, the high-velocity, adrenaline-pumping<br />
motorsport event will take place in the picturesque Emakhazeni region. Last year’s rally proved the<br />
most successful of the 2020 South African National Rally Championship (NRC) series.<br />
This is the third year that TRAC is<br />
sponsoring an SA NRC round, with<br />
20<strong>21</strong>’s final two rounds also serving as<br />
the grand finale of the championships.<br />
The event forms part of the prestigious<br />
FIA African Rally Championship (ARC),<br />
which is now in its 40th season.<br />
Photographer: Tylor-Mason James<br />
Featuring legendary gravel events<br />
across spectacular African landscapes,<br />
the experience gives professional and<br />
amateur drivers the means to live out<br />
their dream. This year’s TRAC rally theme<br />
is “Africa All the Way”, which is in line<br />
with both the rally fraternity and TRAC’s<br />
Proudly African sentiment, and the<br />
primary beneficiary will once again be<br />
the Dullstroom Epilepsy Centre. This NGO<br />
plays a crucial part in the lives of people<br />
living with epilepsy in the rural areas<br />
of Mpumalanga and Limpopo, and has<br />
been hit hard by the pandemic.<br />
This year’s rally will take place on<br />
<strong>Nov</strong>ember 26 and 27, with action-packed<br />
stages set up in and around the scenic<br />
little town, including the Safcol-owned<br />
forest area surrounding it. Bringing<br />
the event to Emakhazeni goes hand<br />
in hand with the commitment TRAC<br />
has towards the communities along<br />
the Maputo Corridor. “Not only will it<br />
boost tourism and visitors to the area,<br />
but racing in the Safcol forests is also<br />
guaranteed to make the final stages of<br />
the series truly memorable. Some of the<br />
SA Rally Championship’s top drivers will<br />
be back in action this year, and all are<br />
ready and eager to put one another and
Photographer: Dries Beetge<br />
their cars to the test,” says Adri Fourie,<br />
TRAC’s corporate social investment<br />
executive manager. The South African<br />
representative challenger in the ARC,<br />
Guy Botterill, and navigator Simon Vacy-<br />
Lyle are among those who cannot wait to<br />
put pedal to the metal in their imported<br />
Toyota Etios R4.<br />
The race for the NRC 1 class on national<br />
level is between Theuns Joubert and<br />
navigator Schalk van Heerden, and Chris<br />
Coertse and navigator Greg Godrich. In<br />
the NRC 2 class, George Smalberger and<br />
Anriko Opperman, in their VW Polo, will<br />
also be in action, and the NRC 2 class<br />
will see Gerald Klopper and navigator<br />
Mari Ducasse in their Toyota Auris, and<br />
Benjamin Habig and navigator Barry<br />
White in their VW Polo. The Swazi-<br />
Cowboy team of Jono van Wyk, and the<br />
husband-and-wife team of JJ and Magriet<br />
Potgieter (also known as the Boertjies),<br />
will also be taking on the forests and<br />
roads of Emakhazeni. The race to the<br />
top of this class will be between Jayden<br />
Els, JJ Potgieter and AC Potgieter, and<br />
proficiency and speed will determine<br />
the champion. Current NRC 4 champion<br />
Jonathan Simms in his famous 2-litre<br />
turbo-charged Tazz will also be entering<br />
Photographer: Tylor-Mason James<br />
the event. Based in Secunda, it is his<br />
life-long dream to go up against national<br />
and international teams. “The TRAC N4<br />
event is one of the best organised, most<br />
scenic, and most technically challenging<br />
in terms of driver and navigator skillsets,”<br />
says Jonathan.<br />
Making a comeback are father-anddaughter<br />
duo Edward and Larine<br />
Strydom in their fast NRC 1/NRC 2 Tazz<br />
1600 20V. It will be challenged by the<br />
talented Henry Mostert and his navigator<br />
Willem Morgen in the highly reliable<br />
NRC 1 12V Toyota Conquest. Further<br />
adding to the theme, the much-loved<br />
classic Ford Escort MK1 driven by the<br />
experienced Natie Booysen with codriver<br />
Johan Smith will compete against<br />
the Datsun 160U of equally qualified<br />
husband-and-wife team Sarel and<br />
Barbara Coetzer. However, these teams<br />
will have to work hard to ensure they stay<br />
ahead of the Malan pair in a Datsun GX,<br />
their biggest challengers.<br />
The low-flying Anton Raaths and Louis<br />
Menge in the Mazda Rotary will compete<br />
against the father-and-daughter team of<br />
Johann and Natasha Fourie in a Castrol<br />
Celica ST185 GT-4 as well as Rocco<br />
Huzak and Marcel Dangoumou driving a<br />
Repsol Celica ST185 GT-4. Both these cars<br />
compete under the Toyota Team Fourie<br />
banner. Arguably the most exciting and<br />
successful rally car Toyota ever built, the<br />
Celica AWD Turbo won the WRC Drivers’<br />
Championship in 1992 and the WRC<br />
Manufacturers’ accolade.<br />
Both Johann and Rocco intend on<br />
challenging some of the newer<br />
generation rally cars for overall honours.<br />
Andrea Raaths and her mom Isabel in<br />
their 1600 Golf are the only all-female<br />
team and are expected to raise eyebrows.<br />
Also expected to make a statement is<br />
the spectacular, former-factory Toyota<br />
Corolla RWD of the Lukas van der<br />
Merwe Jr/Tommie Coetzee pairing.<br />
Should the current lockdown conditions<br />
remain, it is hoped that spectators will<br />
be allowed to attend the event this year.<br />
This will be confirmed by TRAC and on<br />
all NRC and Motorsport SA social media<br />
platforms. Those not able to attend the<br />
race in person can catch the exhilarating<br />
action on all the SARallying social media<br />
pages and on RaceDay TV, which will<br />
share the action on various social media<br />
platforms. For more information on<br />
the 20<strong>21</strong> TRACN4 Rally of South Africa,<br />
follow @TRACN4 or @SARallychamps<br />
on Facebook and Instagram, or visit<br />
our website, www.tracn4.co.za. The<br />
race secretary may be contacted at<br />
samrallies@mweb.co.za.<br />
Photographer: Dries Beetge
Spoil<br />
<strong>Nov</strong>ember<br />
Want to win?<br />
Of course you do! To enter, send<br />
an email to competitions@<br />
getitlowveld.co.za with “Skin<br />
Creations” in the subject line to<br />
reach us by noon on <strong>Nov</strong>ember 30.<br />
Ts & Cs apply. Good luck!<br />
Confidence comes from having smooth,<br />
supple skin, and understanding the particular<br />
needs of yours is the secret to achieving this.<br />
Skin Creations in Mbombela recognises that<br />
your skin is an investment, and its aesthetic,<br />
scientific and medical treatments range from<br />
intense renewal treatment to correcting<br />
problem skin. Protecting yours from the daily<br />
rigours and stresses of modern-day life will<br />
bring back a youthful vibrant glow and give<br />
you the confidence you deserve. This month’s<br />
indulgent Spoil is an Exilis Ultra 360 faceand-neck<br />
treatment for all skin types, to the<br />
value of R2 500.<br />
32 Get It <strong>Lowveld</strong> <strong>Nov</strong>ember 20<strong>21</strong><br />
Exilis Ultra 360 is a monopolar radiofrequency<br />
device offering a non-invasive<br />
treatment of different skin conditions such<br />
as wrinkles, skin laxity, and excessive fat. The<br />
Exilis Ultra 360 system operates by using a<br />
combination of technologies: radiofrequency,<br />
ultrasound and advanced cooling. It assists<br />
with treating fine lines and wrinkles and<br />
tightening the skin through collagen<br />
remodelling. Exilis Ultra 360 is everything<br />
you need in one device.
GAR1145NN