Jhb West - March 23

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Nutrition made simple<br />

for first-time moms<br />

A FRESH<br />

START!<br />

New season,<br />

new seeds<br />



Running made easy<br />

WIN<br />

A Thule<br />

Voucher<br />


MARCH <strong>23</strong>

contents<br />

GET IT<br />

Editorial<br />

Instagram: @getitjoburgwest<br />

Facebook: Get It Joburg <strong>West</strong><br />

Website: getitmagazine.co.za/joburg-west<br />

National Group Editor and National Sales<br />

Kym Argo<br />

kyma@caxton.co.za<br />

Facebook and Instagram:<br />

Get It National Magazines<br />

Website: getitmagazine.co.za<br />

Workflow & Studio Manager Megan Brett<br />

Journalist Alanicka Lotriet<br />

Head of sales<br />

Debbie Pienaar<br />

debbiep@caxton.co.za<br />

062-633-7652<br />

Distribution<br />

15 000 copies monthly<br />

Get It Joburg <strong>West</strong> is distributed<br />

free of charge. For a full list contact<br />

011 955 1130.<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 />

<strong>West</strong>ern branch within 10 days or they will be<br />

forfeited. Prizewinners names are published on<br />

our Facebook page monthly.<br />

what’s on<br />

05 Markets, trail running, a paint night and a fayre are on our list<br />

10 Brides say ‘yes’ to wedding expo<br />

book club<br />

06 Brilliant book club reads<br />


08 Save water, walk the dog and kiss a frog!<br />

People<br />

12 Bernadine Lightfoot encourages couch potatoes to put on their<br />

shoes and run<br />

14 MKR couple Azraa and Waven Harper talk about their love<br />

for cooking<br />

food & wine<br />

18 We’re trying a plant-based diet and pairing red wine<br />

with chicken<br />

gardening<br />

22 We’re making sure our gardens look lovely and lively for Autumn<br />

beauty<br />

24 Beautiful beauty buys for teens<br />

health & Wellness<br />

26 Nutrition for mums-to-be<br />

28 Help for new parents<br />

travel<br />

30 Nature-inspired downtime activities for the whole fam<br />

win<br />

34 A Thule voucher worth R10k<br />

Cover look<br />

Personality: Bernadine Lightfoot<br />

Photographer: Jaco Bothma<br />

Details: Facebook -<br />

@EmpirePhotography.co.za<br />

Make-up artist: Heidie Fourie<br />

Details: Facebook -<br />

@LeChicMakeupbyHeidie<br />

Hair stylist: Janine Lategan<br />

Details: Facebook -<br />

@BeautiFlyStrandsHairSalon 27<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 03

A hot date!<br />

The weird, the wacky and the wonderful<br />

03<br />

Release your inner Picasso at a thrilling paint night hosted by<br />

artist Anton Liebenberg. Visitors can look forward to a night of fun,<br />

creativity and socialising. Remember to bring your drinks, and don’t forget<br />

your imagination! 6pm to 9pm at Samesyn Restaurant and Coffee Shop in<br />

Krugersdorp. Tickets are R350 per person. Details: 082-452-5919<br />

04<br />

The Linden Market is thrilled to once again, offer Jozi a well-deserved<br />

family-friendly weekend outdoors. Here you can experience some<br />

of the best local designers, makers and creators showcasing their products.<br />

<strong>March</strong> 4 and 5 from 9am to 4.30pm at the Johannesburg Botanical Gardens in<br />

Emmarentia. R40 per person from thelindenmarket.com<br />

04<br />

Need a change<br />

of scenery?<br />

The Fantasy<br />

Fayre 20<strong>23</strong>:<br />

Off Planet might just be what<br />

you’re looking for. Think fancy<br />

dress competitions, sci-fi quizzes,<br />

adventure quests and creating your<br />

own alien. There will also be loads<br />

of prizes to be won as well as good<br />

food, live music and a market.<br />

10am to 5pm at Rusty Hook,<br />

Honeydew. Tickets from R70 per<br />

person from quicket.co.za<br />

10<br />

You won’t want to miss this<br />

month’s Cedar Tree Night<br />

Market. Everything from fashion<br />

to footwear, skincare to ceramics…<br />

jewellery, homeware, textiles,<br />

woodwork, decor and so much more.<br />

All of this you will find under one<br />

(metaphorical) roof. 5pm to 9pm. You<br />

can also visit the market on <strong>March</strong><br />

26 from 10am to 3pm at the Khosa<br />

Sports Club in Krugersdorp. Free entry.<br />

26<br />

Here’s your opportunity to run<br />

among the eagles! My Road<br />

Less Travelled is hosting a Walters<br />

Way technical running event.<br />

Choose between the 30km, 18km and<br />

12km trail that takes you through the<br />

rocky grasslands and koppies with<br />

spectacular views before descending<br />

towards the waterfalls. Prices from<br />

R100 per person. From 7am at the<br />

Walter Sisulu Botanical Garden.<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 05

Book club<br />

<strong>March</strong> (already!) and our shelves are groaning with<br />

<strong>March</strong> (already!) and our shelves are groaning with<br />

the weight of brilliant book club reads<br />

Judge Julia Cummins had no obvious<br />

enemies. There was no forced entry<br />

to her apartment, where the bodies<br />

of her and her bodyguard are found<br />

brutally murdered. Her ex and her<br />

teenage son both have strong alibies,<br />

the neighbours heard nothing, and<br />

the killer left behind a strange calling<br />

card. It’s up to FBI agent Amos Decker<br />

to investigate ... kicking off with the<br />

question as to why the judge felt she<br />

needed a bodyguard in the first place.<br />

And while he investigates, he’s also<br />

dealing with personal baggage ... the<br />

suicide of a close friend, the receipt<br />

of a letter concerning a personal,<br />

and possibly life-changing, issue,<br />

and a new partner. Long Shadows is<br />

another superb American detective<br />

tale from David Baldacci. Macmillan,<br />

available at Exclusive Books<br />

Paserene is a small Franschhoek estate with an impressive portfolio of awardwinning<br />

wines in three high-end luxury ranges – The Elements, The Paserene<br />

and The Shiner – each with their own unique features. At this <strong>March</strong> Book Club<br />

we’re serving Bright 2021 from the Elements range - the drawing of a swing<br />

on the label perfectly representing Paserene’s playful side. The ideal mid-week,<br />

easy-drinking wine, it’s made from 100 per cent Chardonnay grapes, with fresh<br />

citrus-centric aromas, which carry through to the palate, this lighter styled<br />

Chardonnay is lovely on its own or with a light seasonal salad, any type of<br />

poultry dish or with fresh tuna and salmon. Available directly from the Tasting<br />

Lounge at R190 per bottle. Details: paserene.com<br />

06 Get It Magazine <strong>March</strong> 20<strong>23</strong>

Kyla Zhao wrote The Fraud Squad at the height of the<br />

pandemic, while studying in California. Set in Singapore, it’s the story<br />

of Samantha, a working class girl who dreams of having her own<br />

byline in a high-society magazine. Instead, she works at a drab PR<br />

firm and lives vicariously through her socialite co-worker Anya, and<br />

her new friend, Timothy, the disillusioned son of one of Singapore’s<br />

elite families. With the help of both, she infiltrates high society and<br />

her dreams all start to come true. Until the arrival of a reporter on<br />

the prowl for high-society gossip, which could see her exposed! Kyla<br />

started writing in secret, not confident she’d finish the book ... then it<br />

was snapped up in a six-figure deal. Love it! Headline<br />

Aeons and Ancients. Outcasts and<br />

crazies. Witches back from the afterlife.<br />

Suzanne Wright’s The Wicked In Me isn’t<br />

for the fainthearted. Piatkus • Legends<br />

and Lattes from Travis Baldree is all high<br />

fantasy, ancient magic, delicious pastries<br />

... and a perfect cup of coffee. Macmillan<br />

• There are two sides to every story.<br />

And then there’s the truth. In Sandie<br />

Jones’ The Blame Game, a psychologist<br />

specialising in domestic abuse - and<br />

who finds it hard to not become overly<br />

invested in her clients’ lives - helps a<br />

middle-aged man make the decision to<br />

leave his wife. But she may have gone<br />

too far. Macmillan • The dynamics are<br />

simple in the Wolf family. Kill or be killed.<br />

The owner of a business empire has<br />

been found dead ... his daughter finds<br />

herself the new head ... but her brothers<br />

are trying to take over. All of them<br />

have reason, and motive, to kill. Murder<br />

runs in the family of House of Wolves<br />

by James Patterson and Mike Lupica.<br />

Century • A mother disappears from a<br />

busy festival, leaving her baby alone in a<br />

pram, never to return. Full of suspense,<br />

mystery and twists, Exiles by Jane<br />

Harper is a rip-roaring read. Macmillan<br />

• From local author Ron Irwin, My Side<br />

of the Ocean revolves around an<br />

American artist and a surfer who meet<br />

when the two are tracked by a great<br />

white shark in the ocean, leaving them<br />

deeply traumatised. An affair follows ...<br />

does the artist stay with the man who’s<br />

reawakened her passion for art, or return<br />

to New York with her wealthy husband?<br />

Macmillan All these titles available at<br />

Exclusive Books.<br />

Compiled by: KYM ARGO<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 07

Wish list<br />

Save water, walk the dog and kiss a frog!<br />

(and other fun things to do this <strong>March</strong>)<br />

If your taste is a little offbeat, you’re going to love Shnook ... who describe<br />

themselves as the site which is a safe space to allow your weird tastes to<br />

run wild. Fabulously fun cushions, totes and quirky vinyl stickers ... like<br />

this Queen Frog (for those looking for a fairy tale, there’s<br />

a King Frog too, worth kissing). The I’m a Pansy tote bag<br />

is made from slightly stretchy fabric, to fit everything you<br />

could imagine! Bags R180, stickers from R10 each from<br />

shnookthebrand.com<br />

08 Get It Magazine <strong>March</strong> 20<strong>23</strong><br />

Getting your vitamins and minerals<br />

is now as easy as popping a<br />

translucent sticker onto your wrist.<br />

Vitamin patches, also known as<br />

transdermal patches or vitamin<br />

skin patches, are an easy way to<br />

deliver a dose of vitamins, minerals<br />

or even medication, through your<br />

skin and into your bloodstream.<br />

The Patch Brand has options<br />

of Sleep, Immunity, Stress Relief,<br />

Energy and Focus. R<strong>23</strong>0 each from<br />

thebeautybag.co.za and Dis-Chem.

Our dogs are all wagging tails and strutting their stuff on their<br />

daily walks since they’ve been boasting these Clifton 1st<br />

beaded collars and leads from Chommies. Delicately beaded,<br />

but not delicate, they’re brightly coloured, hand beaded by<br />

Zulu beaders (each collar takes more than a day to make,<br />

with leads taking two) and for those of you who like to play<br />

matchy-matchy with your pooch, there are key rings and<br />

bracelet cuffs to complete the walkies ensemble! Find them on<br />

chommies.com, follow on Instagram @chommiescom<br />

The little big solution<br />

to your water needs<br />

Besides being climate friendly and<br />

helping cut costs, water tanks are<br />

becoming almost as important as<br />

inverters, with water outages striking<br />

hard. Harvesting and storing may,<br />

in our future, be essential ... there’s<br />

already an increasing demand from<br />

buyers and renters for off-the-grid<br />

and back-up solutions. But generally<br />

it’s only larger homes that have space<br />

for big tanks, with smaller properties<br />

and townhouses losing out. So ... a<br />

small solution for a big problem. The<br />

new Slimline tanks from JoJo are<br />

ideal for limited spaces. Smallest of<br />

the range is the 1000-litre SuperSlim<br />

tank ... perfect for city living, where<br />

limited space requires a snug fit into<br />

corners and down narrow walkways.<br />

It attaches to a wall to keep it secure<br />

and is supplied with the basics<br />

required for installation. Designed for<br />

ease of use, it has various connection<br />

options to ensure seamless<br />

installation into your setup, can be<br />

installed with some simple DIY, and if<br />

you’re a renter or selling up, you can<br />

remove it and take it with you. Jolly<br />

nifty ... and available in a couple of<br />

colours, too. Details: jojo.co.za<br />

Compiled by : KYM ARGO<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 09

Yoliswa Ncwana, Buthiwe Ncwana<br />

Marthin Ungerer, Carien Otto<br />

Here come<br />

the brides!<br />

The wedding bells are ringing, once again, at the<br />

Bridal Expo hosted at Oakfield Farm and we were<br />

absolutely delighted to be a part of it. The dazzling<br />

two-day event offered everything you need for the<br />

big ‘I do’ – from caterers and venues to bakers and<br />

wedding dresses, and everything in between. It’s safe<br />

to say that this expo is the place for bridal dreams to<br />

come true. Details: bridalexpo.co.za<br />

Elaine Boshoff, Antoinette de Beer<br />

Brinlee Bontekoning, Tarryn Endacott, Tyler Gossayn, Faren Gossayn, Kaylan Webb<br />

10 Get It Magazine <strong>March</strong> 20<strong>23</strong>

Charlotte Olivier, Chelsea le Roux<br />

Dominique Oosthuizen, Jody Burgers<br />

Sianne Casey, Estelle Hutchinson<br />

Athi Sokutu, Oratile Rakhudu, Orapeleng Makwela<br />

Sue, Larissa and Shannon Mclean<br />

Mia Hattingh<br />

Compiled by: Alanicka Lotriet<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 11

Just<br />

keep<br />

going!<br />

Having seen life through the lens of<br />

an overweight teen, author Bernadine<br />

Lightfoot wishes she could tell her<br />

younger self everything she knows now.<br />

Realising she won’t quite be able to do<br />

that, she wrote a book instead.<br />

You’ll find ‘Hol!’<br />

(published<br />

by Naledi<br />

Publishers) at<br />

bookstores and<br />

naledi.co.za for<br />

around R200.<br />

12 Get It Magazine <strong>March</strong> 20<strong>23</strong><br />

As a youngster Bernadine Lightfoot had little selfconfidence,<br />

always lacked energy and was constantly<br />

yo-yo dieting, which only made her feel worse in the long<br />

run. It was only in her 20s that she discovered the benefits<br />

of running and gained knowledge on a proper diet which<br />

turned her life around.<br />

“I was a very chubby teen and goodness knows, it was<br />

not because I was lazy or lacked self-control. I was simply<br />

clueless. If someone had written something similar to<br />

my book, ‘Hol!’ (Run!) back then, I believe it would’ve<br />

changed my life.<br />

“Not only would I have been much healthier, but I<br />

would’ve had so much more fun. It’s such a killjoy always<br />

being on a diet, starving yourself and going to the beach<br />

in long pants because you are ashamed of your body.”<br />

It was during her years of teaching that Bernadine noticed<br />

how unhealthy body weight is still negatively affecting<br />

teens and their mental state. She asked herself ‘How can<br />

we at least try to curb this trend?’. The answer? A running<br />

guide disguised as a gripping teen romance novel.<br />

‘Hol!’ tells the story of an overweight teen who falls in love<br />

with the school heartthrob – until she meets his older<br />

brother. Let’s just say things get very messy and life takes

I believe the book holds the potential to change the reader’s entire<br />

life. The fears, misconceptions and confusion about becoming a<br />

runner will be laid to rest once you put the book down.<br />

a few interesting turns. The book not only consists of an<br />

unpredictable love story with lots of romance, mystery<br />

and humour but also includes easy recipes and a<br />

running program. It’s ultimately aimed at equipping the<br />

young reader with all the knowledge they need to go<br />

from couch potato to – dare we say it – marathoner.<br />

“I believe the book holds the potential to change<br />

the reader’s entire life. The fears, misconceptions and<br />

confusion about becoming a runner will be laid to rest<br />

once you put the book down. I guess the main thing<br />

that sets it apart is the fact that while it entertains, it also<br />

empowers and informs.”<br />

If you’re going to talk the talk, you’ve got to walk the<br />

walk, right? It comes as no surprise that Bernadine just<br />

loves living a lifestyle that contributes to her overall<br />

well-being. In wanting her 11-year-old son, Jedd – who<br />

also loves running - to share in the benefits of healthy<br />

living, he has been taught to read food labels and<br />

distinguish between the good and bad ingredients. This<br />

way, he is in charge of his own health and knows what’s<br />

beneficial for his well-being, and what is best to avoid.<br />

Although Bernadine might not always say no to a slice of<br />

chocolate cake, she tries to make smart food choices most<br />

of the time. Luckily, she enjoys running just as much as she<br />

enjoys something sweet from time to time. Because that’s<br />

when she dreams up new stories, connects with herself<br />

and nature, and cures a worried mind.<br />

“One thing I would encourage everyone to try –<br />

especially with their family – is the local parkrun. Beg<br />

or bribe your hubby and children if you must, but just<br />

try it. You might get hooked. Never heard of it? Well, if<br />

you’ve ever driven past a colourful-looking group of<br />

people on a Saturday morning, and wondered what<br />

this medley of young, old, thick, thin, walkers, runners<br />

and pets have in common – then you’ve most likely<br />

witnessed a parkrun.<br />

“I absolutely love running, it keeps me fit and sane.<br />

Always remember, it doesn’t have to be graceful, it just<br />

has to be done! And even though I try to make more<br />

good food choices than bad, I believe it still has to taste<br />

good and you have to get enough of it to fuel your<br />

body.”<br />

If there’s one message this lover of life would like to get<br />

across, it’s this; ‘You are in charge of your own happiness,<br />

health and life. If you are overweight or stuck in an<br />

emotional dead-end, whatever your nemesis, whatever<br />

your load, just begin. You don’t have to go fast, and you<br />

don’t have to go far. Just go!’<br />

Healthy living for youngsters…<br />

Having worked with teens for many years, and raising her<br />

11-year-old son, Jedd, Bernadine knows just how important<br />

helping children live a healthy lifestyle is. She shares a few<br />

tips on how you can improve your child’s physical and<br />

mental health.<br />


Slowly implementing small changes could change your<br />

child’s life. A simple way to go about this is to create a snack<br />

center in your fridge. Place a bowl at eye level, and stock it<br />

with seed crackers, trail mix, fresh fruits, homemade cereals,<br />

nut bars, and other healthy favourites.<br />


Having weekly ‘healthy’ cook-off sessions can help everyone<br />

in the family to develop a taste or liking for healthier foods.<br />

Dedicate two nights a week to eating healthier versions<br />

of what is generally considered junk food, with mom and<br />

dad being the chefs one night and the kids the other. Love<br />

pizza? Try making your own healthy pizza sauce, cutting<br />

out the sugar and using fresh roasted tomatoes. Throw in a<br />

cauliflower base and mozzarella, but no cheddar.<br />


In a world where social media continuously instills envy and<br />

FOMO, it is easy for our kids to take for granted what they<br />

have and to become discontent or ungrateful. Gratitude<br />

jars provide a simple way to cultivate the habit of being<br />

mindful of the good things in your life. Each day or week,<br />

the child writes down one thing for which they’re grateful<br />

and put it into the jar. Open the jar every so often and read<br />

it with them.<br />


Exercise not only contributes to our physical health but also<br />

to our happiness. You could try slowly implementing a daily<br />

family activity for half an hour at a time. Bowling and batting<br />

or ball kicking are some obvious choices, but you could<br />

create a deck of fitness exercise cards with ordinary playing<br />

cards. Hearts stand for jumping jacks, clubs for crunches,<br />

diamonds for push-ups, and spades for squats.<br />


Children who communicate with and trust their parents<br />

grow into happier adults. As a parent, it might be somewhat<br />

of a tricky and difficult road, but it is not impossible to have<br />

open communication with your teen. When possible, have<br />

casual chats. When issues arise, don’t try and argue every<br />

point to the bitter end. Say what you need to and then stop.<br />

Later, when your child is alone, chances are he or she will<br />

consider what you’ve said. Make it a habit to listen carefully<br />

and without interrupting.<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 13

Live.<br />

Love.<br />

Eat<br />

Like peanut butter and jam, mac and<br />

cheese, burgers and fries ... Azraa and<br />

Waven Harper are just better together.<br />

After almost a decade of marriage, high school sweethearts<br />

and total food nerds Azraa and Waven Harper took their<br />

relationship to a whole new level. They entered a reality<br />

culinary show for home cooks.<br />

With food being their love language from the get-go,<br />

it wasn’t too hard for the duo to put their hearts and<br />

personalities on a plate to impress their competition. Waven<br />

enjoys cooking basic meals, his wife loves giving them a<br />

delicious twist, and this delicate balance is exactly what got<br />

them through to My Kitchen Rules SA’s season finale.<br />

The pair say they cook with their hearts and only measure<br />

and weigh ingredients when they’re baking, preferring to<br />

feel and taste as they go along because they feel they know<br />

what good food should taste like.<br />

Becoming parents of two beautiful boys shortly after school,<br />

Azraa and Waven quickly learnt the importance of support,<br />

communication and determination. Needless to say, these<br />

qualities came in very handy throughout the show. Not<br />

only did MKR bring them closer together, but it made them<br />

realise they simply cannot live without one another.<br />

Azraa, an avid baker, digital content creator and owner of<br />

Occasionally Online, and Waven, a personal trainer by day<br />

and home cook by night, have foodie dreams ... they’d like<br />

to open an artisan bakery and café where they will make and<br />

sell fresh quality baked goods, host special occasions and<br />

teach other people how to bake, decorate cakes and cook.<br />

Fave part about cooking?<br />

Azraa: The fact that it’s therapeutic. I love creating things<br />

and I do that through food.<br />

Waven: The eating part, haha.<br />

Cooking or baking?<br />

Azraa: Baking is more fun. It’s what I do for a living and I<br />

absolutely love it.<br />

Waven: Baking is hard for me and I don’t like to measure. I<br />

enjoy cooking because you can make anything with your<br />

own twist.<br />

Your cooking style?<br />

Azraa: I cook with my heart and my intuition. I’ve been<br />

cooking since I was 12, so I’ve had a lot of practice. I really<br />

like trying new dishes.<br />

Waven: I just keep it traditional. Most of the times, I stick to<br />

the basics and what I’m comfortable with.<br />

Who’s got the most annoying habits when it comes<br />

to cooking?<br />

Azraa: Definitely me. Let’s just say it looks like the kitchen<br />

exploded when I’m done cooking.<br />

Waven: Yes, I agree. Definitely Azraa. And I have to clean up<br />

after her because I don’t like a messy kitchen.<br />

What is your go-to midweek meal?<br />

Azraa: A traditional flavour-packed chicken curry and rice.<br />

Waven: Grilled chicken breasts, broccoli and rice.<br />

If you could cook with anyone, who would it be?<br />

Azraa: Yolanda Gamp - a self-taught baker and cake<br />

designer from Canada. I’d really like to bake with her.<br />

Waven: David Higgs! After meeting him and interacting<br />

with him, I found that he is such a genuine person with so<br />

much knowledge.<br />

Kitchen tools you can’t go without?<br />

Azraa: Definitely my Kenwood mixers.<br />

Waven: A good set of knives.<br />

Your signature dish?<br />

Definitely our coconut prawn curry. We always get asked<br />

by family and friends to make it for them. It’s also the dish<br />

we’re most known for on MKR SA.<br />

Top 3 cooking tips?<br />

• Keep tasting as you cook.<br />

• There’s no right or wrong when it comes to cooking, as<br />

long as it tastes good.<br />

• Always cook with love.<br />

14 Get It Magazine <strong>March</strong> 20<strong>23</strong>

<strong>March</strong> 20<strong>23</strong> Get It Magazine 15

Azraa and Waven’s coconut prawn curry<br />

Seven tips for getting kids to eat healthier:<br />

We all want our little ones to follow a nutritious diet. But, being the parents<br />

of two busy boys, Azraa and Waven know it’s easier said than done. They<br />

share a few of their expert tips on how to get kids to eat (even just a little bit<br />

more) healthily.<br />

Disguise the veggies – Incorporate the veggies in meals such as stews and<br />

spicy rice.<br />

Don’t make a big deal out of it – Try to normalise veggies by incorporating it in<br />

every meal.<br />

Give kids a ‘behind-the-scenes’ look at food - Kids are more likely to give<br />

healthy food a taste if they’re already interested and exposed to it. If possible,<br />

take them to a farm or local farmer’s market to pique their interest.<br />

Offer choices - The choice between apple slices and celery with peanut butter<br />

may not seem like much, but it gives kids the autonomy they crave, while still<br />

keeping you in control of the nutrition.<br />

Snack smarter - Keep snack portion sizes for children small. Additionally, you’ll<br />

want to try to avoid ruining their appetite for dinner by providing snacks too<br />

close to dinner.<br />

Include your kids while cooking - Kids are more likely to give a new food a try<br />

if they have had a hand in making it.<br />

Lead by example - Children are hugely influenced by their environment and so<br />

a parent’s choice in nutrition is especially important.<br />

Three nutritious lunchbox combinations:<br />

Lunchbox 1: Whole-wheat bread with ham, cheese and cucumber, apple slices,<br />

peanuts, yoghurt and bottled water.<br />

Lunchbox 2: Air-fried chicken nuggets with mayo dipping sauce, cheese<br />

triangles, biltong, sliced strawberries and bottled water.<br />

Lunchbox 3: Whole-wheat bread with peanut butter and strawberry jam, mini<br />

blueberry muffins, one banana, popcorn and bottled water.<br />

Azraa and Waven’s famous<br />

coconut prawn curry<br />

If you’re a fan of spicy seafood, you’ll<br />

definitely want to try Azraa and<br />

Waven’s signature dish. It’s absolutely<br />

to die for! Serves 5<br />

You’ll need:<br />

1kg deveined prawns (with shell on);<br />

2 tablespoons Kashmiri curry powder;<br />

1 tablespoon turmeric; 1 tablespoon<br />

garam masala; 2 teaspoons cumin<br />

seeds; 2 cardamom pods; 2 cinnamon<br />

sticks; 1 bunch coriander; 2 cans<br />

coconut cream; 1 cup butter; 15<br />

jam tomatoes; 1 large onion; 5<br />

cloves garlic (minced); 2 teaspoons<br />

grated ginger; 2 green chillies; 3<br />

teaspoons sugar; 1 - 2 teaspoons salt;<br />

3 tablespoons oil<br />

To make:<br />

Finely chop the onions and grate or<br />

blend the tomatoes.<br />

Heat oil in a large pot over mediumhigh<br />

heat.<br />

Add onions and braise them.<br />

Add cumin seeds, cardamom pods<br />

and cinnamon sticks. Braise with the<br />

onions until golden brown.<br />

Add all dry spices, garlic and ginger<br />

and braise until spices are cooked.<br />

Add grated or blended tomatoes and<br />

sugar, and cook until it turns into a<br />

tomato gravy.<br />

Roughly chop coriander and chillies<br />

and add them to the tomato gravy.<br />

Let the mixture simmer.<br />

Remove prawn heads and set aside.<br />

In a separate pot, add butter and<br />

prawn heads and fry until prawn<br />

heads turn pink.<br />

Add in the coconut cream to infuse<br />

the prawn flavour. Once prawn heads<br />

have turned pink, strain the coconut<br />

cream mix and set aside, remove<br />

prawn shells and discard.<br />

Add the coconut cream mixture<br />

back to the separate pot and add the<br />

prawns. Cook in the coconut cream<br />

just until prawns turn pink and curl up.<br />

Remove from heat and add the<br />

coconut prawn mixture to the tomato<br />

curry.<br />

Cook for a further 5-10 minutes and<br />

serve with rice or roti. Enjoy!<br />

Details: Follow Occasionally Online on<br />

Facebook and occasionallyonline_sa<br />

on Insta.<br />

16 Get It Magazine <strong>March</strong> 20<strong>23</strong>


Let’s toast to<br />

AVOS<br />

A celebration of the trendy and healthy avo<br />

Over the years, foodies and consumers have been ‘adding an avo’ to<br />

their meals. This year avos tick many of the boxes on the Everyday<br />

Health Top 10 Healthy Food Trends list for 20<strong>23</strong> as well!<br />

One of the listed trends, ‘plants in more places’, encourages new<br />

ways to eat fruits and veg. It cites an ‘upswing in the creative use<br />

of vegetables and fruits as people strive to hit that five-a-day<br />

recommendation. For example - using avocado in the place of butter.<br />

Other trends in the report, where the avo is right at home, include:<br />

‘more plant-based options’, ‘Mood-boosting foods’ and ‘food<br />

for your gut’. ‘More plant-based options’ speaks to the growing<br />

trend of people consciously choosing to eat less meat. As a result,<br />

interest in meat alternatives and interesting fruit and vegetable<br />

options is increasing across the globe. This is where avos come into<br />

their own as an incredibly versatile fruit.<br />

The ‘mood-boosting foods’ trend refers to feel-good foods<br />

that help ward against depression and support brain health.<br />

Foods higher in good fats may lower the risk of depression and<br />

anxiety and considering one avocado contains 13g of healthy<br />

monounsaturated fatty acids, there’s definitely a spot for them in<br />

that category!<br />

New research has also shown that eating avos may benefit healthy<br />

gut flora. This puts avos on the list as one of the good guys when it<br />

comes to the ‘food for your gut’ trend as well. As you can see, there<br />

are plenty reasons to ‘add an avo’ to your meals this year!<br />

Avocado Halves,<br />

White Bean and<br />

Sundried Tomato Salad<br />

Serves 4, preparation time: 20 minutes<br />

Ingredients:<br />

2 large ripe avocados, 30 ml (2 tbsp)<br />

avocado or olive oil, 125 ml (½ cup) spring<br />

onions (chopped), 30 ml (2 tbsp) salted<br />

capers (rinsed), Fresh basil leaves, to taste,<br />

120 g / 250 ml (1 cup) pitted green olives<br />

(finely chopped), 2 cloves garlic (grated),<br />

60 ml (¼ cup) red wine vinegar, 1 chilli<br />

diced (optional), 410 g can white beans<br />

(drained), 120 g / 250 ml (1 cup) marinated<br />

sundried tomato (chopped), 200 g cherry<br />

tomatoes (rinsed), microgreens to garnish<br />

Method:<br />

1. Cut the avocados in half and<br />

remove the stones.<br />

2. Place the oil, spring onions,<br />

capers, basil, olives, garlic,<br />

vinegar and chilli into a<br />

bowl and mix to combine.<br />

3. Mix the remaining<br />

ingredients in a separate<br />

bowl, and spoon into<br />

the avocado halves,<br />

drizzle with the olive<br />

mixture.<br />

4. Serve with<br />

crusty bread.<br />

For more info and recipes, visit avocado.co.za , like us on Facebook @iloveavocadoSA and follow us on Instagram @iloveavossa

Matthew Evans takes food seriously, saying what you<br />

buy, how you cook and what you eat impacts way<br />

beyond your front door. The Real Food Companion<br />

is a heafty book - more than 550 pages with 200-plus<br />

recipes-the result of Matthew’s four decades as a chef,<br />

food writer, and farmer, and multiple years’ research.<br />

The information is extensive and enlightening - it’s like<br />

having the farmer, butcher, and baker in your kitchen;<br />

the produce-driven recipes are simple, delicious and<br />

unpretentious. And its core mission is teaching readers<br />

how to ethically source, cook and eat real food. And,<br />

says this food activist, if this book’s recipes, insights<br />

and observations influence your choices in even the<br />

smallest way, and if it brings joy to your table at the<br />

same time, his work is done! Murdoch Books, R800<br />

Eating well(ness)<br />

Plant based. It’s the new buzzword, and<br />

it’s not going away. Nor should it. More<br />

and more of us are choosing plant-based<br />

diets and whole foods. Plant-based.<br />

Vegetarian. Vegan. And even those who<br />

are not going all the way, most of us<br />

are cutting down on sugar, embracing<br />

Meat Free Mondays, trying dairy-free<br />

options, and cutting back on alcohol.<br />

And since lowering stress is also high up<br />

on our agenda, we’re all about taking the<br />

easy-healthy way out. No time to cook or<br />

prepare ... no excuse. The new Woolies<br />

Wellness range does it all for you. We’re<br />

talking healthy but delish breakfasts like<br />

Goji Berry and Beetroot Granola, quick<br />

no-cook lunches like Roasted Butternut<br />

and Beetroot Salad, and fast, air-fryerfriendly<br />

dinners like PlantLove crumbed<br />

soya ocean portions. We’re loving the<br />

black quinoa (crunchier and sweeter<br />

than the red and white quinoa, it’s a<br />

high protein-based grain with loads of<br />

fibre and less fat), and the gluten-free<br />

Yellow Lentil Pasta, which we tried with<br />

Creamy Cheese Style Sauce, made with<br />

vegan cheese. There are also you-won’ttaste-it’s-de-alcoholised<br />

wines, and some<br />

fabulous sugar free flavoured sparkling<br />

drinks ... we’re a little obsessed with<br />

the coconut and pineapple one. All at<br />

Woolies stores and online.<br />

18 Get It Magazine <strong>March</strong> 20<strong>23</strong>

<strong>March</strong> on a plate<br />

We’re trying a plant-based diet. We’re pairing red wine<br />

with chicken. And we’re making good food, health and<br />

planet choices. And we’re finding it all jolly tasty!<br />

Spier Good Natured Organic Shiraz<br />

with Greek-style roast chicken salad<br />

If you were under the impression that<br />

red wine can’t play nice with poultry,<br />

the juicy Good Natured Organic<br />

Shiraz 2021 will make you reconsider.<br />

With intense mulberry and sweet<br />

spice leading to a soft, smooth finish,<br />

this certified organic Shiraz is the<br />

perfect partner to this Greek-inspired<br />

chicken salad ... crammed with<br />

roasted vegetables, feta and olives.<br />

The recipe serves four.<br />

You’ll need: 4 medium size chicken<br />

breasts, skin on (bones removed),<br />

olive oil for drizzling (plus extra),<br />

salt and pepper, 250g small mixed<br />

tomatoes (halved), 1 large red<br />

pepper (roughly chopped), about<br />

300g courgettes (sliced into bite-size<br />

chunks), 2 red onions (peeled and<br />

cut into wedges), 2 rounds of feta,<br />

sliced or kept whole, about half a cup<br />

of kalamata olives, a handful of fresh<br />

origanum leaves (or basil or mint), 1<br />

teaspoon dried origanum, some red<br />

wine vinegar, for drizzling (or fresh<br />

lemon juice), a handful of baby salad<br />

leaves (optional).<br />

To make: Preheat the oven to 200°C.<br />

On a large baking tray lined with<br />

baking paper, arrange the chicken<br />

skin side up next to the tomatoes,<br />

peppers, courgettes and red onions.<br />

Drizzle all over with olive oil, then<br />

season generously with salt and<br />

pepper. Roast for about 20 minutes<br />

until the chicken is just cooked<br />

through and the vegetables are<br />

slightly charred, then remove from<br />

the oven and leave to rest. Slice the<br />

chicken and get ready to plate.<br />

On a large platter, arrange the<br />

baby leaves, then top with the<br />

sliced chicken breast, the roasted<br />

vegetables, feta, olives and fresh<br />

origanum. Sprinkle with dried<br />

origanum, drizzle with more olive oil<br />

all over and add a touch of red wine<br />

vinegar, then serve at once (with<br />

some crusty bread on the side).<br />

Serve with Spier Good Natured<br />

Organic Shiraz which you can buy<br />

online from shop.spier.co.za.<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 19<br />

Compiled by : KYM ARGO

Colourful<br />

&calm<br />

We’re making sure our gardens look lovely and lively<br />

while prepping for seasonal change<br />

&calm<br />


We’re planting … Calibrachoa<br />

‘Midnight Kiss’ for its vivid trumpet-shaped blooms that live up to its<br />

name: Glowing deep purple diffusing into a dark centre overlaid by<br />

a bright yellow star. This neat, round plant grows 25 to 30cm high<br />

and wide and looks gorgeous in hanging baskets and containers as<br />

well as a garden groundcover. Plants are self-cleaning so they stay<br />

neat and tidy. Plenty of morning sun and some afternoon shade is<br />

recommended. Plant in fertile well-composted soil that drains well, yet<br />

remains moist. Feed once a month. The flowers attract nectar-seeking<br />

birds, bees and butterflies. Details: ballstraathof.co.za<br />

22 Get It Magazine <strong>March</strong> 20<strong>23</strong>

Herb of the month<br />

Lemon Balm (Melissa officinalis) is a calming herb that’s<br />

also a delicious dessert herb, used for flavouring icecreams<br />

and sorbet or added to fruit dishes and drinks. It<br />

has a gentle lemon-mint fragrance and flavour that makes<br />

a delicious tea, for sipping after dinner as a digestive or for<br />

winding down after a busy day.<br />

Lemon balm can be sown in summer through to autumn<br />

and grows in sun or partial shade. The compact plants<br />

(30 to 40cm high) are also suitable for window boxes<br />

and pots. It grows in ordinary garden soil, enriched with<br />

spadefuls of compost or in good quality potting soil.<br />

Feed pots monthly with a liquid fertiliser like Margaret<br />

Roberts Organic Supercharger. Space plants 30cm apart<br />

and pick the leaves in the afternoon when its essential<br />

oils are the strongest. Regular picking will produce a<br />

bushier, leafier plant. It flowers in summer,<br />

producing small white blossoms<br />

with sweet nectar that attracts<br />

the bees, hence its scientific<br />

name. Melissa is Greek for<br />

honeybee. Water it well<br />

during hot, dry weather.<br />

Details: kirchhoffs.co.za<br />

Did you know that<br />

Melissa officinalis is a dog-friendly<br />

herb? A mild infusion in their drinking<br />

water helps dogs with digestive problems<br />

and helps to calm those with separation<br />

anxiety. It even reduces flatulence. Note: If<br />

used for medicinal purposes check with<br />

a reputable source for recipes<br />

and dosage.<br />

Garden tasks for <strong>March</strong><br />

• Start sowing autumn and winter veggies.<br />

• This is the ideal month to sow sweet peas in well-prepared<br />

trenches 50cm deep. Those sown now will flower in June.<br />

• Other winter flowers that grow easily from seed are alyssum,<br />

African daisies (aka Namaqualand daisies), Bokbaaivygies<br />

(mesembryanthemums), Linaria, poppies, snapdragons,<br />

Virginian stocks, and indigenous winter colour mixes.<br />

• Fertilise shrubs with 5:1:5 or 8:1:5 to strengthen them for<br />

winter. Water camellias and azaleas regularly to encourage<br />

the development of spring buds.<br />

• Keep your lawn green during winter by fertilising now with<br />

Ludwig’s Vigorosa and water regularly.<br />

Indoor plant of the month<br />

Philodendron ‘Prince of Orange’ is a beautiful multicoloured<br />

hybrid from South America. The new leaves<br />

emerge as golden orange, mature to copper and finally turn<br />

green, with the three colours always present on the plant.<br />

It is relatively slow growing and compact (up to 60cm<br />

high) which makes it perfect for smaller spaces. To make<br />

the most of its colours, position it to receive plenty<br />

of bright, indirect light. It can also take some filtered<br />

morning sun. Like all philodendron, ‘Prince of Orange’<br />

likes moist but not wet soil. Water only after the top<br />

3cm of soil has dried. Feed once a month with a liquid<br />

fertiliser to encourage large leaves. Rotate every now<br />

for a balanced plant. Details: lvgplant.co.za<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine <strong>23</strong>

Clean. Kind. Ethical. We’re all over<br />

Eco Diva, a local, brand that’s<br />

all 100% natural plant-based<br />

ingredients. If you’re prone to<br />

breakouts, try the Acne Mini<br />

Solution Set - a 30-day starter kit<br />

that targets acne, breakouts and<br />

scarring through plant-based skin<br />

superfood formulations designed<br />

to balance skin pH and hormones.<br />

The set includes a natural face<br />

wash, an exfoliant skin polish, a<br />

hydrating masque, their Liquid<br />

Vitamin Hydra Mist, and The<br />

Ultimate Face Cream. R895 from<br />

ecodiva.co.za<br />

Gentle on your skin and kind to the environment.<br />

Win win. This Earthsap Tea Tree Face Wash is gentle<br />

and has pure natural tea tree which kills bacteria and<br />

helps to control breakouts, so a great choice for acneprone<br />

or oily skin. Follow with Earthsap Tea Tree Face<br />

Toner, which has real tea tree and aloe oils to nourish<br />

and protect, without drying out your skin, plus it’s been<br />

enriched with vitamin E to combat free radical damage<br />

and slow the signs of ageing. R94 each from Wellness<br />

Warehouse, health shops, faithful-to-nature.co.za, and<br />

selected Spars and Pick n Pays.<br />

The Sh’zen Natural Essence range<br />

is perfect for teen skins. Try the<br />

Purifying Cleansing Wash foaming<br />

cleanser with a natural antibacterial<br />

action (R349), the Skin Life Oil,<br />

with 100 per cent natural plant and<br />

essentials oils works to purify, repair,<br />

restore and rebalance skin - use<br />

whenever skin needs extra comfort<br />

(R465), and Natural Essence Clearing<br />

Lotion spot-control treatment which<br />

works fast and is exceptional for acneprone<br />

teenagers, drying up spots and<br />

helping prevent further eruptions.<br />

(R249). For stockists visit shzen.co.za<br />

24 Get It Magazine <strong>March</strong> 20<strong>23</strong>

Teen beauty<br />

Apply a<br />

small tab<br />

of RITES<br />

Sweet<br />

Sidekick<br />

sugar lip<br />

scrub for<br />

smooth lips.<br />

R80 from<br />

rites.co.za<br />

Happi Eau De Parfum<br />

- a clean sparkling<br />

fragrance, delicately<br />

fragranced with the<br />

floral notes of lilies,<br />

peonies, violet leaves<br />

and patchouli.<br />

R539. For stockists<br />

visit shzen.co.za<br />

Keep one of these Gatineau<br />

Clear & Perfect SOS<br />

Spot Sticks in your bag.<br />

A self-sterilising rollerball<br />

applicator, it’s soothing antiinflammatory<br />

formula can be<br />

applied throughout the day<br />

to reduce redness, tighten<br />

pores and limit shine. R470<br />

from orleanscosmetics.co.za<br />

For Insta selfies and party confidence,<br />

try applying your foundation with this<br />

Bubble Makeup Sponge. Used wet,<br />

it’s mega soft and mimics skin pores to<br />

give you a natural, airbrushed look ... no<br />

special skills or IG filters required.<br />

R370 from Woolworths.co.za<br />

Girls just wanna have fun.<br />

Missguided Babe Heat<br />

fragrance has just launched ...<br />

and you’re going to love it!<br />

R699, only from Foschini<br />

Compiled by: KYM ARGO<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 25

Nutrition for mums-to-be<br />

Tips on meeting babe’s - and your - nutritional health<br />

Does what you eat during pregnancy<br />

really matter?<br />

There’s nothing quite like pregnancy<br />

to focus your attention on your<br />

health and well-being. Most momsto-be<br />

naturally have questions and<br />

concerns about their nutrition so that<br />

they meet the needs of their growing<br />

baby. Of course, you also want to<br />

maintain a strong and healthy body<br />

that is well-prepared for birth and the<br />

rigours of new motherhood.<br />

Healthy eating during your pregnancy<br />

helps to ensure a healthy pregnancy<br />

weight and helps your baby develop<br />

normally and have a birth weight<br />

of at least 2.5kg. Pregnancy is not<br />

the time to be experimenting with<br />

diet fads or taking nutrition advice<br />

from non-experts. Rediscover Dairy<br />

dietitian Maretha Vermaak says: “For<br />

your baby to be born healthy, growth<br />

and development need to happen<br />

on quite a strict schedule during<br />

each of the trimesters and therefore<br />

these timeframes are called critical<br />

periods. If certain nutrients are in<br />

short supply during these critical<br />

periods, development or growth<br />

may be disrupted. Having a healthy,<br />

nutrient-dense diet even before you<br />

fall pregnant will give you and your<br />

baby a good start.”<br />

No, you don’t need to eat for two! This<br />

adage is often interpreted as eating<br />

double, but your energy needs during<br />

pregnancy actually increase very<br />

little. In the first trimester you have no<br />

increased energy needs. In the second<br />

trimester, you need approximately<br />

1470 extra kilojoules, and in the third<br />

trimester, that increases to only 1890<br />

extra kilojoules. However, kilojoule<br />

counting is not an exact science, and<br />

it’s too hard to accurately maintain<br />

on a daily basis. Maretha says it<br />

can be helpful instead to monitor<br />

your weight gain and increase or<br />

decrease your energy intake relative<br />

to that. “However, the best approach<br />

is to focus on your nutrient intake,<br />

understanding the role of nutrients in<br />


a healthy pregnancy and making sure<br />

that the nutritional quality of your<br />

food is good.”<br />

From conception to birth, your baby’s<br />

cells will divide rapidly, highlighting<br />

the importance of having the right<br />

fuel to support these processes. Here<br />

are six star-nutrients to focus on:<br />

• Protein - During pregnancy your<br />

protein needs to increase by 50 per<br />

cent to support the development of<br />

your growing baby’s body. However,<br />

most people exceed the daily<br />

recommendation for protein (0.8g/kg/<br />

day) and so increasing your protein<br />

intake is not likely to be necessary.<br />

What you can do is focus on the<br />

quality of the protein you consume.<br />

Choose a variety of animal and plantbased<br />

proteins and opt for minimallyprocessed<br />

foods. Some examples of<br />

good protein choices include milk<br />

and other dairy products such as<br />

maas, yoghurt and cheese, fatty fish<br />

such as sardines, pilchards or cooked<br />

seafood, as well as meat and poultry,<br />

eggs, legumes, nuts and seeds.<br />

• Folate - This is a B-vitamin that is<br />

critical for DNA synthesis and cell<br />

division. Not having enough folate<br />

can lead to neural tube defects in<br />

your growing baby. This nutrient<br />

is so important that all women of<br />

childbearing age are advised to<br />

consume it in adequate amounts.<br />

Foods rich in folate include dark-green<br />

leafy vegetables, fruits and grains as<br />

well as nuts, legumes, seafood, eggs,<br />

dairy products, meat and poultry.<br />

• Iron - Additional iron is important<br />

for mum, because during pregnancy<br />

blood volume increases, which means<br />

that there are more red blood cells<br />

with each needing iron to function.<br />

Additional iron is also stored by your<br />

baby, especially in the final weeks of<br />

gestation. Many women enter their<br />

pregnancies with low iron stores<br />

26 Get It Magazine <strong>March</strong> 20<strong>23</strong>

and so the risk for iron deficiency<br />

anaemia increases as the pregnancy<br />

progresses. Good sources of iron are<br />

red meat and eggs. Eating vegetables<br />

and fruit high in vitamin C together<br />

with iron-rich foods will improve the<br />

absorption of iron.<br />

Tip: As milk and dairy inhibit the<br />

absorption of iron, it is best to have<br />

iron-rich foods - or a supplement<br />

- during the day rather than with<br />

breakfast, which usually contains milk<br />

or dairy products.<br />

• Zinc – This is an important mineral<br />

for cell division and immune function,<br />

but women generally do not get<br />

enough of this nutrient every day.<br />

Animal foods such as meat, seafood<br />

and dairy products, and also plantbased<br />

foods such as legumes, nuts<br />

and seeds are good sources of zinc.<br />

• Omega-3 fatty acids - Brain and eye<br />

development rely on adequate levels<br />

of omega-3 fatty acids. Protein-rich<br />

foods such as fatty fish, nuts and<br />

seeds are good sources of omega 3<br />

fats too.<br />

• Calcium – Pregnancy boosts your<br />

body’s ability to absorb and store<br />

calcium. Consuming about 1200mg<br />

of calcium a day during pregnancy is<br />

important not only for forming your<br />

baby’s bones and teeth but also for<br />

maintaining your own bone health.<br />

Milk and dairy products such as maas,<br />

yoghurt and cheese are great sources<br />

of calcium that is easily absorbed<br />

by the body. Three to four servings<br />

of dairy a day are recommended to<br />

help you reach your required calcium<br />

intake. Fish usually eaten with their<br />

bones, such as tinned sardines, can<br />

also be a valuable source of calcium.<br />

One extra micronutrient ... one<br />

nutrient that we have not touched<br />

on is iodine which plays a role in the<br />

production of thyroid hormones.<br />

Thyroid hormones impact on<br />

maternal energy, metabolism and<br />

support the growth and development<br />

of the baby in the first trimester.<br />

In addition, it is a vital nutrient<br />

for proper brain development,<br />

potentially affecting neurocognitive<br />

outcomes of children later in their<br />

lives. During pregnancy, thyroid<br />

hormone production increases by 50<br />

per cent, which means you need to<br />

make iodine-rich foods part of your<br />

diet. In South Africa, many people<br />

meet their iodine needs by using<br />

iodised salt. However, as eating a lot<br />

of salt is generally not recommended,<br />

especially for those with high blood<br />

pressure, it is best not to rely on<br />

iodised salt as your only source of<br />

iodine. Milk and dairy products can<br />

contribute greatly to iodine intake.<br />

What else may be missing? Fibre!<br />

A high-fibre diet not only offers<br />

many health benefits, but it can also<br />

help to reduce constipation during<br />

pregnancy. Many women experience<br />

constipation during pregnancy<br />

because higher progesterone levels<br />

cause the muscles of the digestive<br />

system to relax. However, if you focus<br />

on including legumes, nuts and seeds<br />

Nutrient-dense smoothie bowl<br />

in your protein arsenal, you will get<br />

good sources of both insoluble and<br />

soluble fibre. You should also choose<br />

whole grains such as whole wheat<br />

bread, high-fibre cereals and oats,<br />

and eat a variety of vegetables and<br />

fruit every day to add enough fibre to<br />

your diet.<br />

A small change that makes a big<br />

nutritional difference. Maretha says:<br />

“Changing your diet can be difficult,<br />

so it is best to aim for small changes<br />

that make a big nutritional difference.<br />

Improving the quality of your protein<br />

intake during pregnancy can have<br />

a dramatic impact on your nutrient<br />

intake, especially when it comes to<br />

nutrients that are critical for proper<br />

growth and development.”<br />

Here’s a quick and easy, nutrient-dense smoothie bowl recipe that helps you<br />

meet many of the optimal nutrition requirements during your pregnancy.<br />

You’ll need: 2 handfuls baby spinach, 3/4 of an apple, 1/2-inch piece fresh ginger,<br />

1/2 frozen mango, 200ml plain full cream yoghurt, toasted nuts, seeds, raisins,<br />

small dollops of full cream yoghurt and cinnamon for toppings.<br />

To make: In a high-powered blender add the spinach, apple, ginger, frozen<br />

mango and full cream yoghurt. Blend until nice and smooth. You can add a<br />

small amount of water just to get it going. Pour into a bowl and garnish the top<br />

with anything that takes your fancy, like toasted nuts, seeds, and raisins as well<br />

as a couple of small dollops of full cream yoghurt. Then add a small dusting<br />

of cinnamon.<br />

Good to note: This 350ml smoothie bowl achieves 35 per cent of the daily<br />

recommended protein intake, 61.5 per cent of the daily recommended iodine<br />

intake and almost 40 per cent daily recommended calcium intake, for pregnant<br />

women. For more recipes and inspiration, visit rediscoverdairy.co.za.<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 27

Help for new mums<br />

A new babe. Congrats. Such an exciting time. But for firsttime<br />

mums, often a little daunting. It’s a personal journey<br />

... to breastfeed or to share the feeding process with a<br />

partner, or a combination of the two. To offer a soother or<br />

not. So many decisions as you figure out the best way of<br />

doing things for you and your baby. Whichever you decide,<br />

there’s a gadget to help ... here are some of the best on the<br />

baby shelves.<br />

This Philips Avent Electric Breast Pump mimics a baby’s<br />

natural feeding movement for pumping that is simple, fast<br />

and gentle. Research shows that babies use a peristaltic<br />

movement, which is a special, wave-like tongue motion,<br />

to help release milk quickly when breastfeeding, a motion<br />

replicated by this pump, which uses a combination of<br />

suction and unique nipple stimulation to mimic a suckling<br />

motion, initiating milk let down for a comfortable and<br />

quicker milk flow. Loads of great<br />

features, including a personalised<br />

experience and memory function,<br />

one size soft and adaptive<br />

silicone cushion<br />

and express<br />

without<br />

leaning<br />

forward.<br />

R3900.<br />

When it’s<br />

time for<br />

baby’s next<br />

feed, the<br />

Phillips<br />

Avent Bottle<br />

Warmer<br />

gently warms<br />

their milk<br />

or food in three minutes, gradually and continuously to<br />

prevent hotspots. The easy to operate warmer also has a<br />

handy defrost setting (safer than defrosting in a microwave<br />

and more convenient than using water). R1580.50<br />

Sterilising. Bottles. Dummies. Toys. New mums are obsessed.<br />

So say hello to the Philips Avent Advanced Electric<br />

Sterilizer, with which you can sterilise up to six feeding<br />

bottles with accessories in just 10 minutes. It’s slim but<br />

roomy, fast and efficient, and kills 99.9 per cent of germs<br />

(phew .... sigh of relief from mum). It’s also easy to clean, is<br />

designed to reduce the chance of unpleasant odours and<br />

stays sterile for 24 hours. R3020.20<br />

Each to his own, but we’re firm believers in soothes. The<br />

Philips Avent Ultra Air collection has extra-large holes<br />

to keep skin dry. Its lightweight shield is designed for<br />

maximum airflow. It’s easy to find in the dark, respects the<br />

shape of palate, teeth, and gums, comes in fashionable<br />

colours and you can sterilise and store it in one handy<br />

case. For babes up to 18 months, R180.95 to R<strong>23</strong>2.60 for a<br />

two-pack.<br />

Fancy winning your fave gadget on the page? Pop over to<br />

getitjoburgwest on Instagram, find the post and follow the<br />

prompts!<br />

28 Get It Magazine <strong>March</strong> 20<strong>23</strong>

Hey babe ...<br />

Where’s Octi? These little 100 per cent cotton<br />

crochet Octis offer reassurance and security<br />

to babes. The Octi head resembles the<br />

placenta and their curly tentacles mimic<br />

the umbilical cord, and apparently<br />

babies that cuddle an Octi<br />

have an improvement in<br />

breathing, as well as more<br />

regulated heartbeats and<br />

an increase in oxygen<br />

levels. Either way ...<br />

they’re just so cute.<br />

Made locally by a mum<br />

and daughter duo, Octis<br />

cost R249 from qscollection.<br />

co.za or order directly on<br />

Instagram @wheresocti<br />

We’re big fans of Epi-max ... so yay yay for new products<br />

in the Baby and Junior range. The new Baby & Junior<br />

pH Balanced Unscented Wipes have 80 in the pack ...<br />

great for your nappy bag, car, and pram, to clean, refresh<br />

and moisturise whenever you need. (R40.63). Also new,<br />

Baby & Junior Glycerine Bar, gentle and perfect if your<br />

babe’s sensitive skin is prone to dryness. (R29.90). Not new<br />

... but never-be-without-it .. Baby Bum Barrier Cream ...<br />

protects, conditions, and restores sensitive skin and forms<br />

a protective barrier between nappy and baby which repels<br />

the wetness that leads to nappy rash. R89.63.<br />

The Giggle and<br />

Beans baby and<br />

maternity range is so<br />

gorgeous. This Forest<br />

Shadows’ baby<br />

swaddle blanket<br />

and top knot beanie<br />

set, made from soft<br />

stretch cotton,<br />

is a perfect baby<br />

blanket for swaddling<br />

your newborn,<br />

keeping them<br />

snug. R499 from<br />

giggleandbeans.co.za<br />

<strong>March</strong> 20<strong>23</strong> Get It Magazine 29


If you love all things nature-inspired, Summer is the best time to get your family involved<br />

in your downtime activities – from hikes, to cycling adventures and running trails.<br />

When planning your next outdoor<br />

activity with the family, the most<br />

important thing is to be organised<br />

and prepared, plus have the right gear<br />

to make things efficient and easy on<br />

the day. It won’t be long before you<br />

realise that bringing your kids along is<br />

one of the best ways to enjoy quality<br />

time together and explore the beauty<br />

of the outdoors.<br />

Thule has a range of premium<br />

products that allow you and your<br />

family to fully immerse yourselves in<br />

your favourite outdoor activity.<br />

Here’s a roundup of must-have gear<br />

for your next adventure:<br />

For the cyclists…<br />

Exploring the great outdoors on two<br />

wheels is fast becoming a popular<br />

choice among families, and whether<br />

you’re planning on taking in a coastline<br />

or cycling along the Garden Route,<br />

bike trailers and bike seats open up<br />

the possibilities for pedal powered<br />

adventures with the family.<br />

The smart, intuitive and award-winning<br />

designs of the Thule rear child bike<br />

seats and front-mounted baby bike<br />

seats include features like quick and<br />

secure mounting and dismounting –<br />

and will give you and your precious<br />

passenger a safe, easy, and enjoyable<br />

ride. As your child grows, you can also<br />

conveniently adjust the foot straps and<br />

foot rests.<br />

Thule bike trailers are perfect for family<br />

commutes or fun weekend bike trips,<br />

the Thule Courier even switches from a<br />

child bike trailer to a bike cargo trailer, or<br />

a dog bike trailer with an optional kit.<br />

Top Tip: Before you start cycling with<br />

your little one in a bike seat or trailer<br />

practise without them. Make sure you<br />

are confident on your bike, and get<br />

some miles under your belt.<br />

Details: thulestore.co.za<br />

For the hikers…<br />

If you prefer hiking, an innovative child carrier backpack that at once gives your<br />

little one a great view and a comfortable and secure ride is a must.<br />

The adjustable Thule Sapling Child Carrier features an ergonomic seat that<br />

distributes the child’s weight, while the back panel and hip belt are quick and easy<br />

to adjust and effortlessly transitions between parents – a lifesaver on longer hikes.<br />

Top Tip: For added peace of mind, you might want to consider a child carrier that<br />

comes with a mirror and allows you to keep an eye on your precious cargo, as well<br />

as a rain cover to ensure that your little one stays dry.<br />

For the trail runners…<br />

Running with your kids can be rewarding and challenging all in one. From<br />

adjusting to the new routine of changing your stride to figuring out how to hold<br />

the handlebar efficiently, to adding some weight as you push the pace uphill,<br />

there are lots of things to consider when beginning to jog with your child.<br />

Thule’s Urban Glide is high performance all-terrain jogging stroller with a sleek,<br />

lightweight design that is all about comfort for you and your little one. The front<br />

wheel swivels for easy manoeuvrability, plus locks into place for jogging for<br />

increased stability, when moving at a fast pace.<br />

Top Tips: When it comes to buying your jogging stroller, safety is first. Don’t settle<br />

for anything less than the highest standards when it comes to design, flexibility,<br />

safety and quality. Look for features such as a 5-point safety harness and an<br />

integrated hand brake.<br />

Pack lots of water and snacks! A water bottle is a must for any bike ride. Even if<br />

riding in a bike trailer isn’t physically active, kids still need plenty of fluids to stay<br />

cool and to replace the water they lose through sweating.<br />

30 Get It Magazine <strong>March</strong> 20<strong>23</strong>



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When babe needs the very best (and let’s be honest, when doesn’t she!) it’s best<br />

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Spoil<br />

<strong>March</strong><br />

34 Get It Magazine <strong>March</strong> 20<strong>23</strong><br />

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Dr Annalien Steyn is an awardwinning<br />

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Contact us at:<br />

0114754070<br />

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<strong>West</strong> Rand Eye Centre<br />

Cnr of Christiaan de Wet and<br />

Beverley Drive North<br />


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