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JOBURG WEST<br />
HEALTHY YOU,<br />
HEALTHY BABY<br />
Nutrition made simple<br />
for first-time moms<br />
A FRESH<br />
START!<br />
New season,<br />
new seeds<br />
BERNADINE<br />
LIGHTFOOT<br />
Running made easy<br />
WIN<br />
A Thule<br />
Voucher<br />
SHOPPING, PEOPLE AND LIFESTYLE IN YOUR NEIGHBOURHOOD<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 />
WISH LIST<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 />
IMPROVE THEIR DIET<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 />
TURN HEALTHY EATING INTO A FUN PROJECT<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 />
CREATE A GRATITUDE JAR<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 />
MAKE EXERCISE A FAMILY AFFAIR<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 />
FOSTER GOOD COMMUNICATION<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>
ADVERTORIAL<br />
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 />
Text: ALICE COETZEE<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 />
Text: REDISCOVER DAIRY<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
FAMILY FUN<br />
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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child carrier backpacks to baby bike seats, along with everything-you-need accessories<br />
(rain covers and seat liners and, we kid you not, snack trays for<br />
babes with an appetite) head over to thulestore.co.za where the range is mindboggling.<br />
Exceptional quality, Swedish designs, the latest technology. Bonus ...<br />
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<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 />
ophthalmologist with<br />
extensive experience in the<br />
treatment of a wide range of eye<br />
conditions, with a special<br />
interest in cataract surgery,<br />
refractive surgery, glaucoma,<br />
diabetic retinopathy, age<br />
related macular degeneration,<br />
squint surgery and paediatric<br />
ophthalmology.<br />
Contact us at:<br />
0114754070<br />
reception@steyneye.co.za<br />
www.steyneye.co.za<br />
<strong>West</strong> Rand Eye Centre<br />
Cnr of Christiaan de Wet and<br />
Beverley Drive North<br />
Roodepoort