Pretoria - April 24

PRETORIA 

Happy spine, 

happy life, 

with Sindi 

Ludik-Opperman 

WIN! 

A bottle of 

Bella Tropicale 

Embrace 

fresh, clean 

beauty! 

Quick & easy 

vegan recipes 

THE FEEL 

GOOD ISSUE 

Build a better gut, plant your stress 

away and retreat to the North Coast 

SHOPPING, PEOPLE AND LIFESTYLE IN YOUR NEIGHBOURHOOD 

APRIL 24

Sports 

Finding relief 

Page 26

CONTENTS 

GET IT 

Editorial 

Instagram: @getitptamagazine 

Facebook: Get It Pretoria Magazine 

Website: getitmagazine.co.za/pretoria 

National Group Editor and National Sales 

Kym Argo 

kyma@caxton.co.za 

getitmagazine.co.za 

Facebook and Instagram: 

@getitnationalmagazines 

Workflow & Studio Manager Megan Brett 

Journalist Alanicka Lotriet 

Sales Manager 

Sajedah Ameer 

067 658 4933 

Distribution 

15 000 copies monthly 

Get It Pretoria is distributed free 

of charge. For a full list contact 

distribution@rekord.co.za 

Competition rules 

The judges’ decision is final. Prizes cannot be 

transferred or redeemed for cash. Competitions 

are not open to the sponsors or Caxton 

employees or their families. Get It Magazine 

reserves the right to publish the names of 

winners, who will be contacted telephonically 

and need to collect their prizes from Caxton 

Northern branch within 10 days or they will be 

forfeited. Prizewinners’ names are published on 

our Facebook page monthly. 

THIS MONTH 

04 A line-up that’s pulling out all the stops 

06 Book Club ... adrenalin thumping reads 

08 Wish List ... buys to brighten up your day 

10 Social ... we’re talking tennis 

PEOPLE 

12 Chiropractor Dr Sindi Ludik-Opperman has got your back 

14 Meet Marentia van Kasterop, the ultimate health guru 

BEAUTY & HEALTH 

16 Freshen up with clean and bright beauty 

18 Top tips for a good gut 

20 Retreat, recharge and refuel 

21 Let’s tackle that stress 

FOOD 

22 Quick and easy go-to green meals 

23 Avolicious recipes to try 

GARDENING 

26 Plants to relieve stress 

TRAVEL 

30 Explore Braham Hills ... food, wine and gardens! 

WIN 

34 A bottle of floral fruity fragrance 

COVER PHOTO 

Photographer: Hilda Mans 

Make-up: Heidie Fourie 

Hair: Janine Lategan 

22 

APRIL 24 

April 24 Get It Magazine 03

If you have a date for the Get It diary page, email the info at least a month in advance to lanie@caxton.co.za 

A hot date! 

We’ve got a lineup that’s pulling out all the stops... 

05 

Get ready to dive into the laid-back vibes of the Capital Art Fair Tshwane! 

This event is your ticket to a chic, bohemian experience… a window 

into the art scene of the capital city, featuring local contemporary artists who 

are making waves both locally and globally. Whether you’re an art enthusiast or 

just looking for something unique to do, this event won’t disappoint. So go on 

down, collect some pieces from award-winning artists, and enjoy an artsy-fartsy 

weekend out. April 5 from 6pm, and April 6 and 7 from 10am at Central Square 

Menlyn Maine. Tickets from R100 from webtickets.co.za 

06 

This one’s for all the K-pop listeners! Hang out with elite K-pop stans, play 

some games and enjoy some delish food in the form of a picnic. Heck, 

you might be lucky and finally find that one photo card of your bias you’ve been 

looking for. So, take a friend or two, prepare some snacks to share with the gang 

and they’ll bring the games, music and the vibe! Free for all ages. 12pm to 4pm 

at Magnolia Dell Park. Free entry. 

06 

Ever wondered what it would be like to watch a movie under the stars 

surrounded by adorable dogs everywhere? Well, now’s your chance! Join 

Animal Ambulance for a special movie night. You get to choose a rescue dog 

to watch it with you. All proceeds go straight to these furry friends, so you can 

have a blast while supporting a great cause. R150 for a movie ticket, popcorn 

and raffle entry. R50 for a tent spot (maximum capacity of four) and R290 for 

a movie ticket, popcorn, raffle entry, and breakfast the next morning. All from 

quicket.co.za. From 5pm at Animal Ambulance in Murrayhill, Pretoria. 

13 

Join Nikon SA and awardwinning 

food photographer 

Roelene Prinsloo and food 

stylist Anna Montali for a food 

photography and food styling 

workshop. Roelene will discuss 

how you can use a strong technical 

foundation creatively in order to 

create striking pics. Anna will go into 

detail about food styling. Through 

examples and an easy-to-understand 

approach, they will connect the 

creative side of food photography 

and styling to the various technical 

settings that form a basis of 

these crafts. From 9am to 2pm at 

Premium House, Centurion. R600 per 

person from webtickets.co.za 

24 

Roan Ash is coming to town 

and he’ll be paying soulful 

homage to his South African roots. Get 

ready for some heart-stirring country 

blues and tales of epic romance woven 

into his anthems. After nearly two years 

in the States, he’s gearing up to join the 

ranks of global poetic legends with his 

indelible voice. And now, he’s pumped 

to drop his latest track right here in 

his homeland where it all began. 

Don’t miss out on this homecoming 

gig! April 24 and 25 at the Atterbury 

Theatre. 7pm. Tickets from R280 per 

person from seatme.co.za 

30 

Consider your sense of 

style fashionable and eyecatching? 

Then you’ll love this 

totally unique Drip Station. An 

event aimed at bringing street 

fashion lovers together with love, 

joy and happiness in the midst of 

good music and chilled vibes. You’ll 

be sure to turn heads and leave a 

lasting impression after this one! 

From 10am at the Mogotsi Life Style 

and Entertainment located at 74 

Boundary Road in Akasia. R80 per 

person from webtickets.co.za 

04 Get It Magazine April 24

With 5 stars in the Platter’s 2024 SA 

Wine Guide, this Le Riche Cabernet 

Sauvignon 2021 is the one to bring out 

for special celebrations. Fruit forward 

- delicious fresh black fruits, and firm 

tannins assist in creating a voluptuous, 

creamy mouthfeel which is balanced 

by a long, appetising finish. Enjoy 

with beef fillet with a cream and 

peppercorn sauce, or springbok 

ravioli with butternut. R330 

Baked in the oven, 

pan-fried, grilled or smoked. 

No matter how it is 

prepared, salmon is always 

delicious. And to take it 

to the next level ... serve 

with a glass of Muratie 

Isabella Chardonnay. This 

full-bodied, subtly oaked 

Chardonnay - with an 

enticing peach-blossom 

fragrance, ripe stone fruit, 

melon and citrus flavours 

with hints of hazelnuts 

and vanilla cream perfectly 

complements the richness 

of salmon. R280 

If your hot date’s at home this 

month, here are the wines to 

turn it from ho hum to wowza! 

Compiled by: KYM ARGO 

The exquisite next vintage of Cavalli Chardonnay 2023 has been 

released ... a burst of bright tropical flavours and delicate white stone 

fruit - zesty lime, tangy orange, and juicy nectarine with a tropical hint of 

pineapple and mango, along with a touch of delicate spice and vanilla 

and buttery brioche. R210 

The vegan-friendly Journey’s End V1 

Chardonnay 2022 is elegant, refined, with 

a gorgeous aromatic freshness (think citrus 

with vibrant lemon and lime notes and hints 

of floral orange blossom), and a silky smooth 

palate - with subtle coconut and peach 

notes. R195. From the same estate, the V3 

Shiraz 2020 is an easy-drinking wine with an 

expressive aromatic delivery of blackcurrants 

and violets with notes of white pepper and 

dried coriander. Generous oak aging in 

larger format barrels allowed the vineyard 

character to shine, with great natural acidity 

and a silky long-lasting finish. R218 


Book club 

It’s all raging storms and missing guests and thrills and chills. 

With a chic-lit thrown in for those who don’t need the adrenalin rush. 

Alex Michaelides, author of The Private 

Patient, is all over social media talking 

about his latest novel, The Fury. A 

former movie star invites half a dozen 

guests to stay on a private Greek 

Island. Should be idyllic ... except one 

of the group is a killer. Told by Elliot 

Chase (is he good, is he bad?) it’s all 

love, obsession, murder ... and loads 

of twists. Penguin 

In Lisa Gardner’s Still See You Everywhere, missing persons 

specialist Frankie Elkin is on an isolated island off the coast 

of Hawaii. Her mission ... to find Lani, the missing sister of a 

Death Row serial killer known as The Beautiful Butcher. 

Lani is being held captive by her millionaire ex-boyfriend 

on the island and the only way to gain access is for Frankie 

to go undercover. But can Frankie really trust the word of 

a serial killer? It’s Lisa Gardner. You know it’s going to be a 

spectacular read. Penguin 

With a scare on each page, you’re going to need 

a stiff drink. And we’re loving The Pogues 

- the official whiskey of the legendary Celtic 

punk band, one which celebrates the poetic 

rebelliousness of the Irish. This blended Irish 

whiskey boasts distinctive notes of caramel, 

malt, dried dark fruit, spices, honey and a touch 

of vanilla. You can drink on the rocks, or with 

your fave mixer. There are no rules! Around R329 

from your local bottle store. 


A week-long grief retreat on a 

beautiful country estate. A raging 

storm (there’s always a storm, isn’t 

there!). A missing guest. Many 

secrets. And a murderer. The Grief 

House by Rebecca Thorne may 

well be the most chilling book you 

read this year. Bloomsbury 

A group of friends reunite for 

a remote glamping holiday ... 

a relaxing long weekend. But 

before the weekend’s over, the 

20-year-long friendships start to 

crumble, there’s a storm (obvs), 

and one of the party is missing. 

No phone signal, no help, and 

a dead body. Twists, turns and 

chilling tension ... Hannah Richell’s 

The Search Party will keep you 

guessing. Simon and Schuster UK 

In this Michael Bennett thriller, a serial 

killer sniper is taking out impossible 

targets - all apparently unrelated - in 

New York. The profile ... great with a 

gun, probably ex-military. Which 

perfectly describes Bennett’s new 

partner - who’s quiet and secretive 

and often suspiciously absent from 

duty. Cross Hairs by James Patterson 

and James O’Born ... a really terrific 

read. Penguin 

A collage girl looking for a new start, 

away from her small town, her family, 

and the memories of her dead best 

friend, moves into a shared house 

with a trio of new friends. All’s well - 

even if one is a little strange ... until 

one of them disappears, and a boy 

in the frat house next door is found 

dead. Only If You’re Lucky by Stacy 

Willingham ... great plot and sinister 

read. HarperCollins UK 

And the chic lit option ... What if you 

could skip the boring parts. The dating. 

The lazy flatmates. The climbing up 

the work ladder. Skipping straight 

to married, two perfect children, 

a high-powered job. When this 

happens to 26-year-old (now suddenly 

40-something) Lucy, she discovers 

that along with the good parts, there 

are surprises too. Sophie Cousens’ 

The Good Part. Hodder and Stoughton 


All books available at Exclusive Books and exclusivebooks.co.za 


Wish list 

Cover me with sunshine 

An armful of joy. We’re besotted with the exquisite 

bracelets and necklaces from Lemons and Grace 

Studio ... they’re mostly one-off originals, are 

handmade and so affordable. These chartreuse 

porcelain beads with filigree silver (R400) and yellow 

Evil Eye and Czech crystal (R280) versions certainly 

meet the cover-me-with-sunshine brief. All deets and 

orders via Instagram on @lemonsandgracestudio 

The new fragrance in the iconic Signorina 

Fragrance Collection is Signorina Libera ... 

a floral musky gourmand blend with alluring 

and unexpected notes ... all sparkling Velvet 

Pear and Calabrian Bergamot mixed with the 

aromatic freshness of Elemi, Rose Absolute and 

Plum Nectar, Italian Orris Butter and Pink Sugar, 

Cashmere Woods and Ambroxan. From R1299 from 

Edgars, Woolworths & Truworths. 

Create a happy 

corner ... sunshine 

mini vase, R185 from 

thehomequarter.co.za. 

And grow pansies! 


Frayed edge bucket 

hat with adjustable 

drawstring, R479 

from zara.com 

W Bath&Body Awake 

energising citrus blossom 

glycerine soap, R49.95, and 

everyday delights citrus body 

wash, R119 from Woolworths. 

Make a positive change ... and eat your bowl! These eco-friendly, 

wholesome, edible crisp Munch Bowls are perfect for picnics and 

functions ... they’re made of stone ground, unbleached wheat flour 

and digestive bran infused with rooibos tea for its antioxidant and 

preservative qualities. There are no nasties, they hold any food - even 

hot soup for up to three hours, are microwave and freezer friendly 

and come in a bowl and a saucer. And the best part ... once you’ve 

finished your food, you simply eat the bowl. They come in packs 

of between eight and twenty, and cost from around R4.35 a bowl. 

Details: marketing@munchinnovation.com or WhatsApp orders to 061-934-9313. 

Blondes have more fun! 

It’s time to bring playfulness back into 

the mix when it comes to drinking 

whisky. No more stuffy standards ... 

just the chance to let loose and make 

mixing whisky fun again. Bright and 

vibrant, Johnnie Walker Blonde is made 

from a blend of wheat whiskies and 

single malts predominantly matured 

in first-fill American oak casks, and 

has subtle fruit flavours with a gentle 

vanilla finish ... perfect for casual 

sipping on a sunny afternoon. Try it in a 

chilled, ice-filled glass with lemonade 

or tonic water and an orange slice 

garnish, or with cola and a lemon slice. 

@JohnnieWalker on Facebook and 

Instagram. #KeepWalkingSA 



Khensani Nkosi, Lehlohnolo Moloi, Gugu Nkosi 

Alta Smith, Annette du Plooy 

We’re 

talking 

tennis! 

We caught some tennis action 

at the WIPHOLD International 

Women’s Tennis Tournament 

... an all-female event that totally 

lived up to the hype. While we 

didn’t snag any gold medals, 

Isabella Kruger and Zoe Kruger 

gave it their all and came 

pretty close in the doubles final 

where they almost pulled off 

a win. The Kruger sisters faced 

tough competition from the 

Russian duo, Alina Charaeva 

and Ekaterina Reyngold. On 

the singles side, top seed Laura 

Pigossi from Brazil absolutely 

crushed it, taking down Hanne 

Wandewinkel from Belgium 

in a stylish final showdown. 

Details: tennissa.co.za 

Jannie Stockenström, Inge Stockenström, Nto Ndhlazi, Olona Peter 


Chirs McCrate, CF McCrate 

Emmie Fourie, Philip Fourie 

Enaterina Shalimova, Anastasia Kovaleva 

Linda Trojanowski, Eddie Trojanowski 

Stephan Bredenhann, Armand Roets 

Naida Kroll, Letago Madiba 

Photos: ALANICKA LOTRIET 


She’s got 

your back! 

Chiropractor Dr Sindi Ludik-Opperman chats about how she helps 

patients create a happier and healthier lifestyle, one vertebra at a time. 

Text: ALANICKA LOTRIET. • Photographer: HILDA MANS. • Make-up: HEIDIE FOURIE. • Hair: JANINE LATEGAN. 

Sindi-Ludik-Opperman practically 

grew up in the world of bones, 

muscles and joints ... because she’s 

always been active and, let’s be 

honest, prone to sports injuries. So 

regular visits to chiropractic and 

physiotherapy clinics were just part 

of her routine. And it was pretty 

much a given that she’d end up in 

the medical field. 

“I’ve always been fascinated with 

the human body and I’ve also had 

a strong desire to help others for as 

long as I can remember. Whether 

it was an injured friend at school, a 

team mate on the sports ground or 

a relative at home.” 

For the past 14 years, she’s been 

knee-deep in the world of 

chiropractic care, where the treating 

of aches, pains, creaks and strains 

take centre stage. And it was only 

a matter of time until she opened 

her own chiropractic clinic – the 

ORTHOlifestyle Centre. 

They are currently four chiropractors, 

a sports massage therapist, 

biokineticist and homeopath strong! 

Oh, and their trusty skeleton model, 

Adam! The centre also offers oxygen 

therapy, ice bath therapy, infrared 

sauna, compression therapy, taping 

and IV drips. 

Even though Sindi’s got a knack 

for treating babies and tots, they 

also help kids, adults, athletes, 

even animals. Like she always says, 

“If you’ve got a spine, we’ve got 

your back!” 

While most of us just see our bodies 

as, well, bodies, Sindi looks at them 

like they’re the most incredible 

structures made up of all kinds of 

cells, tissues and organs. And each 

of these parts has its own thing it’s 

good at doing. But what really blows 

her mind is how all these parts work 

together every day to keep us alive, 

kicking and feeling good. 

“A challenge a lot of patients face 

today is the excessive time spent at 

their desks. Poor ergonomics and 

postural positions are the leading 

cause for headaches, neck and back 

pain. We find it imperative to educate 

people to ensure they have a proper 

ergonomic set up and that they get 

up from their desks on a regular basis. 

“Your body sends out signals when 

something is wrong. A big mistake 

people make is to drink medication 

to numb these signs and symptoms 

or to think the problem will simply 

go away. The sooner the cause of a 

problem is identified and treated the 

better the prognosis.” 

When Sindi isn’t busy treating spines, 

you’ll find her spending time with 

her daughter, 8-year-old Milan and 

animal chiropractor hubby, Michiel. 

Add in some close fam and friends 

around the dinner table, and you’ll 

totally make her day! 

In fact, her home is her sanctuary 

– she just loves painting, interior 

decorating and listening to music. 

“But cooking”, she laughingly admits, 

“is not my strong suit. My favourite 

thing to make is a reservation!” 

Sindi’s also a bit OCD – or as she 

puts it, CDO (because it should be 

alphabetical). She finds her zen in 

cleaning, organising her closet by 

colour, and labelling absolutely 

everything with her trusty label 

maker. And, there’s nothing a good 

exercise sesh, and perhaps a cup of 

coffee, or 10!, can’t fix. 

In spite of this, she believes that life 

shouldn’t be taken too seriously. In 

fact, she regards her funny bone 

as one of her best features, adding 

that “laughter is indeed the best 

medicine”. 

What’s next for Dr Sindi? Well, 

she’s excited to announce that 

ORTHOlifestyle recently launched 

their own product line. Which will 

only add to an already amazing 

healing experience at the clinic. 

One thing’s for sure, this friendly 

doctor with a zest for life is 

passionate about many things, but 

to help you live a healthier life clearly 

tops her list. 

Details: ortholifestyle.co.za or visit 

ORTHOlifestyle on Facebook and Insta. 


Sindi’s fave smoothie for muscle and joint health 

You’ll need: ½ Cup plain non-fat Greek yoghurt; 1 cup almond milk; 1 banana; 1 

cup strawberries; 1 Tbsp chia seeds; ½ tsp vanilla extract 

To make: Combine all ingredients in a blender and blend on high until smooth. 

Pour... and enjoy! You can also add a scoop of collagen powder and 1 Tbsp 

flaxseed oil and/or probiotic 

Sindi’s top chiropractic tips 

MAINTAIN A HEALTHY BODY 

WEIGHT. Obesity frequently 

contributes to soft tissue damage and 

osteoarthritis - a progressive ‘wearand-tear’ 

disease of the joints. The 

impact of obesity is especially felt in 

weight bearing joints such as the hip 

and knee joints. 

FOLLOW A HEALTHY DIET. Include 

foods containing Calcium (for 

increased bone density), Magnesium 

(for muscle spasm and pain) and 

Omega-3 (to reduce inflammation 

and pain) 

TAKE A JOINT FORMULA OR 

COLLAGEN SUPPLEMENT 

AND VITAMIN D. A joint formula 

containing chondroitin and 

glucosamine provides support for 

normal and healthy joint function. 

Collagen is rich in amino acids for 

healthy joint cartilage. Vitamin D 

reduces inflammation, modulate 

processes such as cell growth, 

neuromuscular and immune function, 

and glucose metabolism. 

EXERCISE THERAPY should be 

a combination of cardiovascular 

exercise, resistance and weight 

training. Cardiovascular exercise 

improves metabolism and weight loss, 

reduces stress and anxiety, improves 

sleep, increases stamina and reduces 

the risk of chronic diseases. Resistance 

and weight training improves muscle 

strength and bone density 

STRETCH. Stretching keeps your 

muscles flexible, strong, and healthy 

and we need that flexibility to 

maintain range of motion in the joints 

DRINK ENOUGH WATER. Water is a 

component of synovial fluid, which 

lubricates and cushions the joints and 

cartilage. It also helps cartilage keep 

its sponginess. 

ENSURE YOUR MATTRESS 

AND PILLOW OFFER ENOUGH 

SUPPORT. I recommend that 

patients sleep on their sides. A good 

pillow and mattress support the body 

by keeping your shoulders, hips, 

knees and spine aligned. This reduces 

strain on the body and allows you to 

relax and rest comfortably. 


Dishing up nutrition 

Meet Marentia van Kasterop, a well-being enthusiast who’s diving headfirst into 

the world of nutrition. For her, it’s not just about fuelling up – it’s about unlocking 

a vibrant lifestyle where feeling good is the name of the game. 

Text: ALANICKA LOTRIET. Image: DEURILENS PHOTOGRAPHY. 

Driven by the desire to make a real impact, Marentia van 

Kasterop kissed the corporate scene goodbye after many 

decades for a more fulfilling journey. And now, she’s all 

about the well-being of others. 

“The best part about being a health coach is witnessing 

the joy and happiness that emanates from my clients as 

they progress along their path towards a better life. It’s 

immensely fulfilling to be a part of their journey, supporting 

and guiding them towards positive transformations.” 

Her passion for health and nutrition was sparked at an early 

age, thanks to her mom’s wholesome cooking. Her mom, 

consistently mindful of her weight and family’s overall wellbeing, 

instilled in Marentia a health-conscious mindset. 

As her journey progressed, it was the understanding that 

many chronic diseases are not only preventable but also 

reversible that kept her captivated. 

“The wonder lies in the fact that our bodies can truly 

heal itself when given the opportunity to do so. The 

transformative potential that emerges when someone 

wholeheartedly commits to altering what might initially 

seem like a life sentence through a shift in lifestyle, is 

simply amazing. 

“I can testify to the significant shift it brought to me, and my 

husband André’s lives. We started out with a more active 

routine and a vegetarian diet. Later on, we delved even 

deeper into alternative options, which lead to a whole-food, 

plant-based approach. The holistic benefits of embracing 

a such a lifestyle have not only been visible in our physical 

well-being but have also positively impacted various other 

aspects of our lives.” 

Now, Marentia’s not saying that you should ditch the meat 

and other animal products from the word go. But, laying off 

the highly processed food-like substances that offer little to 

no nutritional value might be a good start. 

She’s a firm believer that small changes can yield significant 

results, and she’s dedicated to guiding others on their 

journey to better health and well-being. And it made sense 

for her and her husband to open their own health coaching 

business - Blizz Lifestyle Consulting. 

“Our health coaching services are designed to 

accommodate the diverse needs and preferences of our 

clients. We offer various programmes and strategies that 

align best with each of their individual needs. 

“My mission is to equip clients with the tools, knowledge, 

and continuous support essential for making sustainable 

and positive changes in their lives. Whether it’s through our 

structured programmes or ongoing maintenance.” 

Staying true to a healthy lifestyle in every sense of the word, 

Marentia also established the Blizz Athletics Club about a 

decade ago. From group runs to outdoor adventures, the 

club is all about being a supportive environment where 

members can pursue their fitness goals while enjoying the 

camaraderie of other like-minded people. 

To Marentia, it’s never too late to embrace a healthier 

lifestyle. Positive changes can happen at any age, 

enhancing overall health and quality of life. With 

determination and commitment, Marentia believes that 

anyone can transform their health and well-being, one 

step at a time. We take a closer look at some of Marentia’s 

health antics… 

Details: Follow @Blizz Lifestyle Consulting on Insta and 

Facebook or visit blizzlife.co.za 


What does healthy living mean to you? 

To me, the term healthy extends beyond merely the absence 

of illness. It encompasses a holistic perspective, embracing 

the ability to live life to its fullest. It goes beyond the physical 

aspect - it’s about having the energy and mobility to engage 

actively in various aspects of life. It involves a state of wellbeing 

that empowers individuals not just to exist but to 

thrive, enabling them to fully participate in and enjoy the 

richness of life’s experiences. 

Your golden rule when it comes to eating? 

Incorporate raw elements into every meal. For instance, 

having a salad before lunch and dinner or including fruits 

and raw nuts with breakfast. This approach ensures a 

balance in the intake of raw and cooked foods, providing 

a variety of nutrients and promoting a wholesome and 

nutritious eating plan. 

When should someone consider seeing you? 

When they become aware of experiencing health issues and 

recognize the need for expert guidance. However, it’s worth 

emphasising that prevention is a proactive approach. And, if 

someone wishes to reassess their current lifestyle to identify 

areas for improvement. 

What’s the best thing someone can eat? 

The optimal choice would be a diet centred around whole, 

plant-based foods that includes a variety of fruits, vegetables, 

grains, and legumes which provides a rich spectrum of 

essential nutrients. This approach not only supports overall 

health but also aligns with the principles of sustainable and 

mindful eating. 

The secret to a fulfilling life? 

The key to a vibrant and fulfilling life lies in discovering 

your WHY … uncovering your purpose or mission in life. 

Identifying the driving force that moves you forward and 

gives your life meaning can be transformative. It provides 

a guiding light, shaping your decisions, actions, and overall 

outlook. This pursuit of purpose is a journey that can infuse 

every aspect of life with vitality and satisfaction, creating a 

foundation for a truly fulfilling and enriched existence. 

Your ultimate secret indulgence? 

The rich and decadent taste of dark chocolate adds a touch 

of indulgence to my routine, allowing for a mindful and 

enjoyable occasional treat. 

One goal you’re never giving up on? 

Empowering as many individuals as I can to reclaim 

authority over their health and well-being. In today’s society, 

there’s a concerning trend of people becoming overly reliant 

on pharmaceuticals to resolve their health issues, often 

leading to the emergence of new problems. My mission is 

to challenge this complacency and encourage individuals to 

take proactive steps towards managing their health naturally 

and holistically. 

One message to our readers? 

Prioritise looking after yourself. By doing so, you ensure that 

you are in the best possible condition to cherish moments 

with your loved ones and be fully present for them. Self-care 

is not only an investment in your own well-being but also a 

means to enhance the quality of your relationships and the 

joy you share with those closest to you. 

Five superfoods to include in your diet 

Including these superfoods in your diet offers a diverse 

range of nutrients and health benefits, contributing to a 

well-rounded and nourishing approach to eating. 

1 

Leafy greens, such as kale, spinach, and 

Swiss chard, are rich in vitamins, minerals, and 

antioxidants. They contribute to overall health, 

supporting immune function and providing essential 

nutrients for optimal well-being. 

2 

Legumes, including beans, lentils, and chickpeas, 

are excellent sources of plant-based protein, fibre, 

and various vitamins and minerals. They promote 

heart health, aid digestion, and contribute to sustained 

energy levels. 

3 

Sweet potatoes are a nutritional powerhouse, 

high in fibre, vitamins, and antioxidants. They 

offer a slow-releasing energy source, support 

gut health, and provide essential nutrients for skin and 

eye health. 

4 

Mushrooms are not only a versatile culinary 

ingredient but also packed with nutrients. They 

contain antioxidants, vitamins, and minerals, 

supporting immune function and overall health. Certain 

types of mushrooms, like shiitake, may have additional 

immune-boosting properties. 

5 

Allium vegetables, including garlic, onions, and 

leeks, are known for their immune-boosting 

and anti-inflammatory properties. They contain 

sulphur compounds that contribute to cardiovascular 

health and support the body’s natural defences. 

Marentia’s fave go-to recipe… 

An Ikarian longevity stew with black eyed peas! 

The perfect recipe from the Blue Zones region of Ikaria 

for a rainy day (or any day, for that matter). It’s also ideal 

for anyone following the Mediterranean diet. 

You’ll need: 2 Tbsp extra virgin olive oil; 1 large red 

onion, finely chopped; 4 garlic cloves, finely chopped; 

1 fennel bulb; 1 cup black eyed peas (with dried peas, 

bring to a boil, boil for 1 minute, remove from heat, 

cover and let sit for an hour. Drain, rinse, and use); 1 

large, firm ripe tomato, finely chopped; 2 tsp tomato 

paste, diluted in ¼ cup water; 2 bay leaves; salt to taste; 

1 bunch dill, finely chopped 

To make: Heat the olive oil over medium heat and cook 

the onion, garlic, and fennel bulb stirring occasionally, 

until soft (about 12 minutes). Add the black-eyed peas 

and toss to coat in the oil. 

Add the tomato, tomato paste and enough water to 

cover the beans by about an inch. Add the bay leaves. 

Bring to a boil, reduce heat and simmer until the blackeyed 

peas are about half way cooked. (Check after 40 

minutes, but it may take over an hour.) 

Add the chopped dill and season with salt. Continue 

cooking until the black-eyed peas are tender. Remove 

from heat and serve with brown rice or quinoa. 


Hello Sunday SPF50 Moisturising 

Serum with hyaluronic acid and 

vitamin C. Light in texture, fragrance 

free and made to protect against blue 

light, UVA/UVB and infrared 

rays. R269 from Clicks. 

Get your glow on with 

GloPotion vitamin C 

5% serum, R180 • Apply 

GloPotion vitamin 

C bamboo sheet 

mask at night to 

treat, brighten and 

moisturise your face, 

R55.99. Both from 

theglopotion.co.za 

Nothing beats 

a good night’s 

rest. Litchi & 

Titch Sleep 

Essential Oil, 

R175 from 

litchiandtitch 

naturals.com 

Refresh your shower routine 

with Tree Hut Body Vitamin 

C Foaming Gel Wash. Infused 

with a hydrating oil complex, 

packed with antioxidant-rich 

avocado, kiwi and orange oils. 

R390 from Clicks. 

Jozi Curls Style non- 

greasy curl enhancing 

spray with raw shea 

butter, honeybush and 

marula oil, R74.99. In the 

same range, there’s a 

hydrating shampoo and 

leave in conditioner, all 

from takealot.com 

Heliocare 360° Age 

Active Fluid SPF 50 

protects, repairs and 

corrects with oxidativestress 

and age prevention 

benefits. Suitable for 

mature skin. R600 from 

dermastore.co.za 


FEELING FRESH 

The brightest and cleanest beauty around! 

ARA Imphepho 

Luxury 

Moisturising 

Hand Cream 

for dry and 

sensitive skin. R39 

from Edgars. 

One bottle. Five benefits. Novexpert 

Cleansing Oil with 5 Omegas is a 

5-in-1 skincare equation - make-up 

remover, cleanser, anti-pollution, 

moisturiser and smoothing. R550. 

100% natural Novexpert Extra Rich 

Repair Cream with visibly less dry 

skin in just one application. R930. 

Both from novexpert.co.za 

Sh’zen Key Lime Lemon Zest Body 

Butter for the relief of taut and dry skin. 

R279 from www.shzen.co.za 

The Body Shop Mango Lip Scrub helps 

buff away dead skin cells for softer and 

smoother feeling lips. R120 from Clicks. 


NURTURING YOUR GUT 

Insider tips to lose the bloat for optimal digestive health 

In the pursuit of overall well-being, one aspect that often gets 

overlooked is the health of our gut. But it’s fast becoming a 

trending topic as people are seeing remarkable changes to their 

health when they just tweak a few things in their diet. A balanced 

gut microbiome is crucial for digestion, nutrient absorption, 

promotes gut-brain health and clarity, plays a role in our immune 

system and hormonal functioning and our skin health. Eco-Diva 

Natural Superfood Skincare founder Nicole Sherwin explores 

some practical insider tips to foster good gut health through 

balanced nutrition and plant-powered supplements. 

Get It loves ... Good Gut Glow - 

Superfood Beauty Smoothie, 

which gives your skin a boost from 

the inside out, and is the ultimate 

solution for a balanced gut and 

perfectly glowing skin. Certified 

organic, delicious and nourishing, it’s 

packed with a powerful blend of plant 

superfoods, prebiotics, plant protein 

and fibre, which promote overall gut 

balance, increased energy, better 

sleep, a healthy libido and a glowing 

skin. R357 from ecodiva.co.za 

Nicole’s top tips for good gut health 

EMBRACE PLANT-BASED FOODS 

Load up on fibre-rich foods like whole grains, legumes, 

fruits, and vegetables. Fibre serves as fuel for beneficial 

gut bacteria, promoting a thriving microbiome. 

Include plant-based proteins - 

Opt for plant-based protein sources like beans, lentils, 

tofu, and quinoa. These not only provide essential 

amino acids but also contribute to a healthier gut 

environment. 

SUPERCHARGE WITH SUPERFOODS 

Incorporate nutrient-dense superfoods like kale, 

blueberries, and broccoli into your diet. These 

power-packed foods contain antioxidants and 

phytochemicals that support overall health, including 

gut health. 

PREBIOTICS FOR GUT NOURISHMENT 

Include prebiotic-rich foods such as garlic, onions, 

leeks, and bananas. Prebiotics act as food for beneficial 

bacteria, fostering a robust microbiome. 

Integrate baobab for gut wellness - 

Baobab, derived from the African baobab tree, is rich 

in fibre, vitamin C, and antioxidants. Including baobab 

in your diet can aid digestion and contribute to a 

healthy gut. 

SUPPLEMENT WISELY 

Consider incorporating supplements like probiotics, 

prebiotics and multivitamins to support gut health. 

Probiotics introduce beneficial bacteria, while 

multivitamins fill potential nutrient gaps in your diet. 

STAY HYDRATED 

Clean, fresh water (NOT TAP WATER) is essential for 

maintaining a healthy gut. It helps in the digestion and 

absorption of nutrients, ensuring smooth functioning 

of your digestive system. 

FOODS TO AVOID 

Limit processed foods (anything that is prepackaged 

or fast foods), sugary snacks, and excessive red meat 

consumption, as these can disrupt the balance of your 

gut microbiome. 

Cultivating a healthy gut is a holistic journey that 

involves mindful eating and incorporating gutfriendly 

foods and supplements into your lifestyle. 

By adopting a plant-based diet rich in fibre, plantbased 

proteins, and superfoods, along with strategic 

supplementation, you can foster a diverse and thriving 

gut microbiome, laying the foundation for overall wellbeing. 

Remember, a happy gut is a key to a happy and 

healthy life. 

For more info on maintaining a healthy gut, visit 

ecodiva.co.za, @ecodivanatural 


GUT 

HEALTH 

Let’s have a cup of tea. Sweetest words ever. Grace Tea has 

a selection of eight herbal teas, with ingredients selected to 

nurture and nourish your body naturally. Drawing inspiration 

from ancient Ayurvedic science, to harness the proven methods 

that restore the body’s delicate balance, providing you with a 

natural pathway to well-being, 

you can choose from 

Immunity tea – to support the 

body’s immune system; Gut tea 

– to support the gut; Heart Tea 

– to support the cardio system; 

BP Care tea – to support the 

management of blood pressure; 

Joint tea – to assist in easing joint 

pain; Thyroid tea – to support 

thyroid function and well-being; 

Sugar Balancing tea – to maintain 

and support blood sugar levels; 

and PCOS (Polycystic Ovary 

Syndrome) tea – for women who 

need hormonal balance support, 

insulin regulation and menstrual 

support. A pack of 20 teabags 

costs R180 from gracebeverages. 

co.za. Instagram and Facebook 

@gracebeveragesSA 

Beat the bloat! Kiko Vitals Debloat + Gut Glow is an all-natural 

vitamin, packed with organic fruit enzymes and calming 

anti-inflammatory ingredients. This blend of five herbs and a 

fruit-based digestive enzyme targets every possible cause for 

bloating. Besides alleviating bloating, it also reduces water 

retention and puffiness, aids digestion and soothes cramps, 

supports gut health, speeds food break down and prevents gas. 

Plus, it works really fast! R480 for 60 capsules from kikovitals.com 

The two-in-one Kiko Vitals Prebiotic + Probiotic formula 

works in countless ways, including being an excellent source 

of fibre and a gut primer, helping with appetite control and 

curbing cravings, improving gut barrier integrity and gut-brain 

integrity (so improving mental health), boosting immunity, 

reducing inflammation and allergies, balancing bacteria and 

providing optimal femme flora. R429 from kikovitals.com 



Simply 

delicious 

Ella Mills is on a mission to make living a healthy lifestyle easier. In 

Healthy Made Simple, she shows you how you can have a nutritious, 

delicious plant-based recipe ready in 30 minutes or less. 

Healthy Made Simple is filled with 

vibrant, flavour-packed, plant-based 

recipes using no more than 10 

easy-to-find ingredients ... all easy to 

make and crammed with goodness. 

Think prep-ahead porridge three 

ways, and energising smoothies, 

on-the-go lunches, salads and 

sandwiches, sensational bowls 

and soups - the pea, broccoli and 

walnut soup with herby croutons 

will be made on repeat this year, as 

will the garlicky barley and green 

bean salad with herby almonds. 

Curries, traybakes, muffins and 

sweet treats. Yellow Kite, Hodder & 

Stoughton, R620 from Exclusive Books 

MY GO-TO GREEN PASTA 

This is the kind of meal I cook both 

for myself and my kids on repeat. The 

whole family loves it, it’s especially 

quick to make and it’s still loaded 

with veg. Using edamame, peas and 

cashews really ups the plant protein 

too, so you’ve got almost 20g per 

serving. I’ve popped it in the lunch 

chapter, as it’s a great hot, filling 

option when you’re at home, but it 

works brilliantly as a midweek supper 

too. Serves 2. Time 15 minutes 

You’ll need: 2 servings of pasta 

(about 75g per person), I use whole 

wheat; 100g frozen peas; 100g 

frozen edamame; large handful of 

baby spinach (about 50g), roughly 

chopped; sea salt and black pepper 

For the herby green sauce: 50g 

cashews; 75ml oat milk; 1 Tbsp olive 

oil ½ tsp Dijon or wholegrain mustard; 

grated zest and juice of 1 lemon; ½ 

bunch of coriander (about 10–15g), 

finely chopped, plus extra to serve; 

½ bunch of dill, basil or parsley 

(about 10–15g), finely chopped, plus 

extra to serve; small handful (about 

25g) of baby spinach; sea salt and 

black pepper 

To make: Cook the pasta in boiling 

water with a pinch of salt, according 

to the instructions on the pack. 

Add the frozen peas, edamame and 

spinach for the last minute or two, so 

that the veg is tender and the spinach 

has wilted. Drain and leave to cool for 

a minute or two, then put everything 

back into the pan. 

While the pasta cooks, make the 

sauce. Simply put all the ingredients 

into a high-speed blender with 

a generous sprinkling of salt and 

pepper and blitz until you have a 

smooth sauce. Add an extra splash 

of milk or olive oil if needed to get it 

to a consistency you like and check 

the seasoning. 

Pour the sauce over the pan of pasta 

and mix until it’s coated. This can be 

served warm or cold, depending on 

the time of year and your preference. 

Season to taste and serve with an 

extra drizzle of olive oil and the 

extra herbs. 

To make it nut free, simply swap the 

cashews for sunflower seeds - it’s just 

as delicious. 


CREAMY LEEK, SPINACH & BUTTER BEAN BOWLS 

I’m always thinking about different ways to get more veggies 

into my meals and this recipe is such a great way of upping 

your greens, with spinach in both the sauce and the broth. It’s 

delicious as a light supper and feels like a mix between a soup, 

broth and a stew; equally serve it with brown rice or another 

grain, a toasted piece of sourdough, a jacket potato, roasted 

veggies or pan-fried greens. Serves 4. 20 minutes 

You’ll need: 1 Tbsp olive oil; 2 shallots, thinly sliced; 2 leeks, cut 

into 1cm slices; 4 garlic cloves, finely chopped; 1 vegetable 

stock cube; 2 × 400g tins of butter beans; 4 large handfuls of 

spinach (about 200g) roughly chopped; grated zest and juice of 

1 lemon; sea salt and black pepper 

For the sauce: 100ml oat milk; ½ tsp brown rice miso paste; 

2 Tbsp nutritional yeast; large handful of baby spinach 

(about 50g) 

To make: Set a heavy-bottomed saucepan over a medium heat 

and add the olive oil. Once the oil is warm, add the shallots, 

leeks and a pinch of salt. Cook for 8–10 minutes, stirring 

occasionally, until they soften. Add the garlic and cook for a 

further 2 minutes, until it’s golden and fragrant. 

Next, add the stock cube and butter beans, along with the 

liquid from each of the tins. Bring to the boil, then cover with a 

lid and simmer for 10 minutes, until thickened. 

While the beans are cooking, make the sauce. Simply put the 

oat milk, miso, nutritional yeast and the baby spinach into a 

high-speed blender and blitz until perfectly smooth. 

Once the beans are ready, pour in the sauce and add the 

spinach, stirring until it’s wilted. Stir in the lemon juice and 

season to taste with salt and pepper. Scatter over the lemon 

zest before serving. 

LEMONY PEA AND BROCCOLI PASTA 

I make a variation of this for my kids a lot, using whatever greens I have in 

the fridge – green beans, asparagus, spinach etc. It’s exceptionally simple 

yet super satisfying. Serves 2. Time 15 minutes 

You’ll need: 2 servings of pasta - I like orecchiette in this dish (about 75g 

per person); 1 small head broccoli (about 300g) cut into small florets; 

100g frozen peas; large handful of cashews (about 50g, see note below); 1 

vegetable stock cube; 1 tsp Dijon mustard; 1 Tbsp nutritional yeast; grated 

zest and juice of 2 lemons; 1 × 400g tin of butter beans, drained and 

rinsed; sea salt and black pepper 

To make: Bring a large saucepan of salted water to the boil and add 

the pasta. Cook according to the instructions on the pack, adding the 

broccoli and frozen peas for the last 3 minutes of the cooking time. 

Cook until the pasta is al dente, the broccoli is tender, and the peas are 

defrosted, then drain and return to the pan. 

Meanwhile, put the cashews and stock cube into a bowl with 100ml 

boiling water, let the stock cube dissolve and the cashews soak for 

5 minutes. 

Put the mustard, nutritional yeast, the juice of both lemons and half the 

zest, and half the tin of butter beans into a high-speed blender along 

with the cashews and their soaking liquid. Blend until you have a smooth, 

creamy sauce. Season with salt and pepper to taste. 

Pour the sauce over the drained pasta and veg, adding the last half of the 

butter beans. Stir to combine and top with a little extra lemon zest. 

Note: To make this nut-free, swap the cashews for sunflower seeds. 


ADVERTORIAL 

VERSATILE AVOCADOS! 

Green and dark-skinned avocados are available in South Africa 

almost all year round and the good news is that whichever colour avo you 

choose, they’re all equally delicious and nutritious. 

Remember that green-skinned avos 

remain green when ripe, while the 

dark-skinned avos turn purple-black 

when ready to eat – so please don’t 

squeeze! Even though avocados 

may vary in colour, shape and size, 

they are all a source of nutrients and 

can be included as part of a healthy 

eating plan. 

Avocados are one of the most 

versatile fruits around. It’s not hard 

to see why – they can be mashed, 

diced, sliced and puréed for 

everything from guacamole; salads; 

pizza toppings; sandwich and wrap 

fillings; soups; snacks and dips; and 

even ice-cream. 

They’re great for breakfast, lunch, 

supper and dessert, as well as in 

between snacks for when you’re on 

the move. And with zero preparation 

time involved, they’re ultraconvenient, 

and quick and easy to 

prepare no matter what dish you’re 

making. It really couldn’t be easier! 

So, no matter what you’re planning 

for your next meal always add an avo; 

whether on the side, on top or inside 

– green-skinned or dark-skinned – for 

double the deliciousness! 

Health facts 

The best thing about avos is that 

they are all: 

• High in energy 

• High in heart healthy fats 

• High in vitamin K 

• High in biotin 

• Cholesterol free 

• Sodium free 

• A source of fibre 

Avocados can form part of a 

successful energy-controlled diet for 

weight management. The healthy 

monounsaturated fats found in 

avocados give a feeling of fullness, 

which reduces the temptation to 

overeat or binge on less healthy foods. 

Sushi Bagels recipe that is load shedding friendly 

Serves 4, preparation time 25 minutes 

Ingredients: 120g packet smoked trout/salmon ribbons, 4 bagels, cut in half 

horizontally, 2 avocados, peeled, ½ cucumber, 12 slices pickled ginger, 5ml (1 tsp) 

wasabi (optional), Squeeze of lemon juice, to taste, Salt and pepper, 10ml (2 tsp) 

sesame seeds (black and/or white) 

Method: Trim and wrap 3 trout/salmon ribbons around one of the bagel tops. 

Use a vegetable peeler to shave 3 long avo strips and 3 cucumber strips and 

wrap around the bagel top. Add 3 slices of ginger. Repeat with the remaining 

bagel tops. 

Mash all the remaining avo with the wasabi, if using, and lemon juice. Season 

with salt and pepper. Use the smashed avo as a little ‘glue’ to stick the sesame 

seeds onto the bagel tops. 

Spread the mashed avo onto the bottom halves of the bagels and sandwich 

together with the tops. 

For further information and avo 

recipes, visit www.avocado.co.za, like 

@iloveavocadoSA on Facebook and 

follow @iloveavosSA on Instagram.

Compiled by: KyM Argo 

Avocado toast with microgreens, 

pistachios, and parmesan 

The true origins of avocado toast may 

never be ascertained, but the nowubiquitous 

breakfast favourite appears to 

have started in Australia in 1993 when a 

Sydney chef put it on his menu. However, 

Southern Californians who grew up in 

the 1950s can attest to it being a part of 

their food world long before its global 

popularity. Today, the toast has gone 

well beyond the basic crushed avocado, 

salt, and pepper to just about anything a 

cook fancies. Pistachios, for one, make an 

excellent topping: colourful, flavourful, and 

crunchy. Some salty cheese and a sprinkle 

of microgreens are added here, but the 

only real limit is the creator’s imagination. 

You’ll need: 2 slices whole-grain bread; 

1 avocado; 1/4 tsp fine sea salt; 1/4 tsp 

freshly ground black pepper; 1/2 cup 

(15 g) microgreens; 1/3 cup (45 g) 

pistachios, coarsely chopped; 1/2 cup 

(55 g) shaved Parmesan cheese 

To make: Toast the bread slices in a toaster 

or toaster oven, then place each slice 

on a plate. 

With a sharp knife, cut the avocado in 

half. Carefully remove the pit, prying 

it away with the tip of the knife. With 

each avocado half still in its skin, cut it 

lengthwise into slices 12mm thick, being 

careful not to pierce the skin. Slide the 

knife between the flesh and the skin of 

an avocado half to remove the slices and 

arrange slices on a piece of toast. Repeat 

with the remaining avocado half, topping 

the second piece of toast. 

Sprinkle the avocado with the salt and 

pepper, followed by the microgreens and 

pistachios. Top with the cheese and serve. 

Variations: 

• Mashed avocado, pomegranate 

arils (seeds), crumbled feta cheese, 

chopped pistachios 

• Mashed avocado, smoked salmon slices, 

capers, goat cheese, fresh dill sprigs, 


• Cubed avocado, chopped hardcooked 

egg, bay shrimp, radish slices, 


• Cubed avocado, cherry tomato halves, 

crisp bacon crumbles or slices, fresh 

marjoram leaves, chopped pistachios 

• Sliced avocado, tomato slices, 

burrata cheese, fresh basil leaves, 


AVO 

& 

pistachio 

Pistachio - Savory and Sweet 

Recipes Inspired by World 

Cuisines by Barbara Bryant 

and Georgeanne Brennan is 

a celebration of the striking 

flavour of the this jewel of nuts 

- with inspiration from Turkey, 

Iran, Afghanistan and North 

Africa to Italy, Greece, Spain 

and France. From simple grilled 

asparagus with sieved egg 

and pistachio oil vinaigrette, to 

lime cheesecake with pistachio 

crust, it’s dish after dish after 

dish with pistachios taking 

centre stage. Abrams, R755 


Look after your mind, body and soul at 

one of the amazing exclusive retreats 

planned at Sala Beach House on the 

KZN North Coast. 

In response to the significance of 

mental well-being in today’s fastpaced 

world and the 2024 travel trend 

of transformative travel, this luxury 

boutique hotel - renowned for its 

breath-taking coastal location - has 

planned a couple of wellness retreats, 

providing an opportunity for individuals 

to retreat, recharge and refuel 

throughout the busy year ahead. 

WELLNESS 

RETREATS 

Relax, recharge, reconnect! 

It’s all about unwinding and reconnecting 

with your inner selves, the serenity of the 

coastal environment with tailored wellness 

programmes, daily practices overlooking 

the ocean ... such bliss. 

First up is the Disconnect to Reconnect 

Couples Retreat, where you and your 

partner will engage in harmonious duo 

yoga sessions, share romantic sunrise 

beach walks and meditations, and explore 

the depths of intimacy with an in-depth 

guided tantric workshop. This retreat is 

designed to disconnect you from the 

distractions of daily life and deepen your 

connection with your partner. Friday May 

31 to Sunday June 2. 

The Sala Spring Cleansing Retreat 

will focus on cleansing - emotionally 

and nutritionally - the lymphatics 

and digestive system. You’ll enjoy 

nutrient-rich and cleansing cuisine, 

revitalising yoga sessions, and 

an empowering holistic detox 

workshop. The intention of this 

spring cleanse is to facilitate a gentle 

natural detox through whole foods, 

herbs, daily lymphatic drainage 

exercises, nervous system regulation 

tools, breath-work and movement, 

as well as emotional and energetic 

clearing practices. It offers a unique 

opportunity to cleanse not only your body 

but also your mind and spirit reconnecting 

with nature through walks on the beach 

and potent meditations. Friday to Sunday 

September 20 to 22. 

Rates range from R11250 (single) R18000 

(double) for early bookings, which 

includes retreat activities, two night’s 

accommodation, meals, soft drinks, tea 

and coffee. Bookings only directly through 

Thabile on email: stay@salabeach.co.za, 

rate code RETREAT. Details: salabeach.co.za 

24 Get It Magazine April 24

De-stress and revive while also hydrating your 

skin. This SOiL Relaxing Blended Oil - with 

lavender, ylang-ylang and geranium, can be used 

as a massage oil or a bath oil. R120 • Add a few 

drops of SOiL De-Stress Blend essential oil 

with grapefruit, clary sage, cypress and cedarwood 

to your ceramic aromoa burner to ease tension 

and calm both body and mind. Essential oil blend 

R125, burner R150 from soil.co.za 

Let’s tackle that stress. The Aromatic Apothecary 

Aromatherapy Stress-Less range is designed for when your 

mind needs calming, your body requires balance, or you simply 

need a bit of soothing during a rough patch. There’s a spray, 

a roll-on and a rub-on lotion, a mini-roll and an inhaler - both perfect 

to pop into your bag, and a massage and bath oil. Gorgeous scent 

… all ginger, rosemary, peppermint and lavender. You can buy 

individually or in sets. From R69 from aromatic.co.za 

MANAGING 

STRESS 

Stress, anxiety and depression have become a sign of our 

times. We have lived through a global pandemic with fears 

that more may follow. We continue to face global crises like 

climate change and war or threats of war in parts of the world 

that affect us all through our shared humanity and the global 

economy. Then there is the continuation of a modern, fastpaced, 

highly competitive lifestyle to contend with. How 

have your stress levels been lately? Maybe stress has left you 

feeling depleted and tired. Or maybe it has wired you up to feel 

moody and irritable. In Stress Less, Noa Belling shows how you 

can manage anxiety and stress, and access qualities like self 

worth, grounded confidence, inspiration and inner peace when 

faced with stress. Simon & Schuster, R470 


26 Get It Magazine April 24 

Ouch! 

Finding relief for strains, sprains & stiffness

We all know exercising is essential for 

our well-being. But those workouts or 

walks, runs or cycles sometimes bring 

on the aches and pains. Strains and 

sprains, stiffness and soreness ... which 

can range from being uncomfortable 

to being completely debilitating. 

Biokineticist Kevin Oliver says, “One of 

the main concerns that we see in our 

practice with people who are living 

active lifestyles is time constraints. 

They are under pressure to fit in their 

exercise or sports routine with busy 

work, family and social life. One of 

my top tips is for people to take 

10 minutes before they start their 

workout to do some preparation work 

that will involve some fascial release. 

Fascia tissue occurs throughout 

the body stabilising all muscles and 

tendons, ligaments and bones in 

the body. You can invest in fascial 

mobility tools such as a roller to warm 

up areas that you are going to use in 

your upcoming exercise routine. You 

can also include quick active mobility 

drills that prepare the neuro-muscular 

system for activity. So, this might 

include leg swings if you are going 

to be running or arm swings and 

rotations if you’re going to be playing 

golf. It helps to get professional advice 

to work out an efficient routine that is 

tailored to the exercise that is going to 

follow. A post-workout routine is also 

important. This would involve some 

passive stretches just to counteract 

any of the potential shortening of the 

muscle tissues which are linked to your 

joints. These simple, targeted routines 

will help to keep the body mobile and 

ready for action.” 

He goes on to help us understand 

inflammation in sports injuries. 

Inflammation is the body's natural 

response to injury or trauma, and 

many sports injuries - including sprains, 

strains, fractures, and tendonitis - 

involve inflammation, characterised by 

swelling, pain, heat, redness, and loss 

of function. Managing inflammation 

is essential to avoid a prolonged 

or chronic inflammatory state, to 

reduce pain and restore functionality. 

Conventional treatments may include 

non-steroidal anti-inflammatory 

drugs and corticosteroid medications. 

However, many people pursuing 

healthy lifestyles prefer natural and 

holistic solutions that are free from 

side-effects. 

Kevin says, “Inflammation is a natural 

response to the stresses that we 

put our bodies through. Preparation 

and strengthening routines can 

help to improve the resilience of 

the body and reduce incidents of 

inflammation. Ensuring that you 

have sufficient mobility and stability 

to undertake your chosen physical 

activitie is crucial. 

“You also must consider whether 

inflammation is local or systemic. 

To mitigate against systemic 

inflammation, you have to take into 

account hydration and nutrition. 

Reducing and avoiding refined 

sugars and alcohol improves the 

management of inflammation. 

To treat local inflammation after 

exercise, you want to look at solutions 

such as ice baths and topical remedies 

that can be applied to the specific 

area. The main reason to reduce 

inflammation is often to ensure you 

don’t miss out on your next workout 

but remember that inflammation is 

an immune response to promote 

healing and you don’t want to skip 

out on getting sufficient rest after 

workouts that have been stressful to 

the body. So, give your body time to 

do its healing work, especially if you 

want to avoid using anti-inflammatory 

medications. There needs to be some 

time-out from intensive exercise, and 

you can include active recovery such 

as a day when you do some gentle 

walking or swimming rather than a 

workout. This will ensure that you are 

adequately recovered and ready to 

take on your next exercise session.” 

Nature’s anti-inflammatories 

If you prefer to go the natural route, there are plenty of plants with anti-inflammatory 

properties - peppermint, rosemary, ginger and eucalyptus are a few. The Aromatic 

Apothecary Sport range includes roll-on, spray on and rub-on products that can be 

frequently applied on-the-go and provide quick relief throughout the day. The Sport 

Roll-on Relief is gel-based, and the roll-on applicator not only 

delivers active ingredients that are quickly absorbed into the sore 

muscle or joint, but it’s also a mini-massage. The Sport Spray-on 

Relief is a water-based solution, so perfect for larger, sore areas, 

such as an entire foot or shoulder, with no massage necessary so 

no sticky or oily hands. And the Sport Rub-on Relief is an easily 

absorbed cream that needs just a brief rub into sore muscles and 

joints for targeted 

relief. There’s also 

a massage oil, and 

the magnificently 

effective Sport 

Mustard Milk 

Soak Bath 

Crystals. Prices 

from R119 from 

aromatic.co.za 


PLANT 

your stress away 

Reduce anxiety by filling your home with house plants that help you to relax and regroup. 

PEACEFUL SLEEP 

One of the by-products of stress is tossing and turning at night. For energy 

to face the day, your body needs a sound night’s sleep so that it can rest 

and rejuvenate. 

Peace Lily and Sansevieria are bedroom plants that will improve your sleep 

environment and help you sleep better. 

Areca bamboo palm is a graceful 

indoor plant that fills a space without 

dominating it. It is also a natural 

humidifier. It likes bright, indirect 

light. Allow the soil to almost dry 

out between watering. In spring and 

summer, feed once a month with 

a nitrogen-based liquid fertiliser to 

encourage new leaves. Mist spray 

the leaves during very hot and dry 

weather. If the leaves become dusty, 

wipe them with a damp cloth; this 

keeps the pores open and maintains 

healthy leaves. 

Text: ALICE COETZEE 

Peace Lily (Spathiphyllum) has 

luxurious foliage and a white flag 

flower that symbolises peace. It is 

prized for being an air purifying plant, 

able to filter unpleasant odours and 

produce oxygen. It can grow in low 

light but does better with medium 

light in a warm and humid room. 

Water once a week and supplement 

with a liquid fertiliser every now and 

then in summer. 

28 Get It Magazine April 24 

Sansevieria releases oxygen at night 

when the temperature cools due to 

a unique photosynthesis action. This 

makes it one of the best air–cleaning 

plants and is especially suitable for 

the bedroom. It grows in low light 

as well as bright indirect light. Water 

sparingly, and only once the soil is dry 

as this plant doesn’t like to be over 

watered. It’s a very low maintenance 

plant that is ideal for beginners.

THE POWER OF GREEN 

It has now been established that a colour can 

influence human emotions and our feeling of wellbeing. 

What happens is that sustained observation 

of a colour can affect the chemistry of the human 

body, and especially blood pressure. 

Stress-reducing green results from a balanced 

mixture of yellow and blue. The colour green is the 

least tiring for eyes and indoor plants come in so 

many different textures and shades of green that 

the effect is far from monotonous. 

Monstera adansonii is a smaller, and slower 

growing version of Delicious Monster. Use it in a 

hanging basket, to trail up a staircase or just as a 

feature in a pot. 

Being a tropical plant, it needs a warm, humid room, 

and bright indirect light but not sun. Water once a 

week. Do not let the soil dry out but keep it slightly 

moist. Feed monthly with a liquid fertiliser at half 

strength in spring and summer. 

BLOOMING COLOUR 

Flowering plants are mood enhancers, 

and the brighter the flowers the better 

the mood. 

Zantedeschia, also known as Calla lilies, 

are guaranteed to cheer up the home 

with their vivid colours. Plants grown 

indoors can bloom for up to six weeks. 

Feed with a liquid fertiliser once a month 

and remove spent blooms to encourage 

new blooms. True to their tropical 

nature, these mini lilies flower best in a 

warm, bright room and can take some 

morning sun. 

Pot Begonias also provide long-lasting indoor flowers. The large blooms 

with their frilled petals come in such a huge range of colours that it is 

almost impossible not to find a colour that will either stand out or tone in 

with your home’s colour scheme. Make sure they receive good light in a 

bright room, but not direct sunlight. Water directly onto the soil, keeping 

the leaves dry. Keep the soil lightly moist, but not soggy otherwise the 

roots will rot. For more information visit www.lvgplant.co.za 


GET IT DIRECTORY 

C O V E R H A I R D O N E B Y 

Hairstyling 

Hair Extensions 

Highlights 

For Bookings or Enquiries: 

Janine Lategan 

083 577 7624 

beautiflystrands@gmail.com 

@ B e a u t i F l y S t r a n d s . 

@ b e a u t i f l y s t r a n d s

BEAUTY * BEAUTY * BEAUTY * BEAUTY * 

GET IT DIRECTORY 

C O V E R M A K E U P D O N E B Y 

BEAUTY 

* 

F O R B O O K I N G S O R E N Q U I R I E S C O N T A C T 

H e i d i e F o u r i e : 

0 7 1 0 4 2 6 9 0 3 

l e c h i c c l o s e t h e i d i e @ g m a i l . c o m 

@ L e C h i c M a k e u p b y H e i d i e 

@ l e c h i c m a k e u p _ b y _ h e i d i e

An indulgent weekend 

in the KZN Midlands 

Meals created by a celeb chef. Sunrise yoga. Glorious gardens and fine wines 

and spa treatments. This isn’t your everyday weekend escape. 

Dinners created by celeb 

chef Pete Goffe-Wood 

Imagine. Luxurious accommodation. Exceptional meals by a 

celeb chef. Fine, fine wine tastings. Throw in award winning, 

breathtakingly beautiful gardens. Spa treatments. A helicopter 

flip. This, obviously, is not your common-or-garden-variety 

weekend away. 

Brahman Hills in the Kwa-Zulu Natal Midlands, is always a treat. 

But this promises to be something completely OTT indulgent. 

The Brahman Hills Experience is an exclusive weekend boasting 

an enchanting blend of experiences for guests seeking an 

extraordinary fusion of comfort, culinary excellence, artistic 

beauty, and thrilling adventures. 

Guests will indulge in exceptional dinners prepared by 

celebrity chef Pete Goffe-Wood, who says “This is going to be 

a magnificent culinary weekend! I’ll be putting together two 

fabulous dinners using the incredible produce straight from 

the property – all organic and sustainable, of course. I’m really 

passionate about celebrating ingredients, and I can’t wait to 

share that passion with Brahman Hills guests.” 

Along with dinners, there’ll be wine tastings from some of South 

Africa’s finest wine estates ... think Mullineux, L’Ormarins, Haute 

Cabriere and Bruce Jack Wines. 

You’ll also have the chance to explore the 26 distinct garden 

rooms on the property, as well as the unique art and sculptures 

in the guided garden and art walks by designer landscaper, Tim 

Steyn and art curator Tyron Selmon-Butler. 

For relaxation, there will be a Saturday sunrise yoga session, and 

an indulgent 90-minute spa treatment at the Healing Earth Spa. 

And for thrills ... a 15-minute heli ride over the five-and-a-half 

hectare, award-winning gardens. 

Rumour has it there’ll be a few national rugby icons on the 

weekend escape, so you’ll get to rub (very broad) shoulders with 

the sports stars. 

The Brahman Hills Experience has three packages – Platinum, 

Gold, and Silver – each tailored to cater to different preferences 

and budgets, all of which will include the accommodation, 

meals, non-alcoholic drinks, guided walks and yoga. Add ons 

(the heli flip and spa treatments) are available for the less 

expensive packages. 

The experience is from Friday to Sunday May 10 to 12, rates are 

from R8400 to R11500 a person, sharing, and bookings can be 

made on brahmanhills.co.za/events/the-brahman-hills-experience 


Explore the gardens ... Brahman’s 

breathtakingly beautiful gardens have just 

scooped the esteemed Overseas Region Winner 

title in the Royal Horticultural Society (RHS) 

Partner Garden of the Year Competition! 



Spoil 

April 

A bottle of 

Oscar de la Renta 

Bella Tropicale 

For a chance to win 

our Spoil, pop over to 

our Facebook or 

Instagram page and 

follow the prompts. 

Entries close April 25. 

We’d buy this just to have the bottle front and centre on our dressing table. 

Too gorgeous for words. Luckily Bella Tropicale by Oscar de la Renta lives up to its 

looks ... a glorious floral fruity fragrance with notes of pineapple and coral reef, followed 

by ylang-ylang, orange blossom and coconut water, finishing with sea notes, musk, 

sandal and tonka bean. R1425 from DisChem.

Pretoria - April 24

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