yes we care
DESCRIPTION
Issue 8 2015TRANSCRIPT
REGULAR DOSE06 Health Calendar 201548 We Care Pharmacy Network Listings
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contents08 ISSUE 8 2015
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BALANCING ACT08 Happy in Your Own Skin 10 Potted Freshness 14 How to Make Tissue Pom-Pom Decorations16 Live Stress Free20 A Fashion Revolution22 Stepping Toward Better Health
HEALTH HABITS28 Get Sleep Savvy32 Water Works!
GET PHYSICAL34 Running to the Beat
NUTRITION38 Superfoods for Supermoms42 Eat For High Energy45 Gauteng Wine & Dine Spots
KEEP CALM
GO TOSLEEP
AND
INNER CONFIDENCE IS SOMETHING THAT EACH ONE OF US HAS STRUGGLED WITH AT ONE OR MANY POINTS IN OUR LIVES. ANNA WOOD PROVIDES A GLIMPSE INTO HOW SOUTH AFRICAN WOMEN FEEL ABOUT THEMSELVES – AND HOW WE CAN IMPROVE IT.
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PUBLISHER: Free Radical Media Fanie Hendriksz Managing Director [email protected] EDITOR Nicola Weir [email protected] & LAYOUT Aneska Meintjes: +27 82 851 1441 [email protected]
IMAGES © iStockphoto.com, 123RF
Yes, We Care Magazine is published bi-monthly by Free Radical Media. Yes, We Care is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be
subject to editing. Yes, We Care is not responsible for any unsolicited submissions. Free Radical Media reserves the right to reject any advertising at our discretion without an explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.
No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contained herein. Neither Yes, We Care magazine nor its publisher is responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in Yes, We Care. Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.
2015Health Calendar
3-10 ...................................................... Hospice Week6-12 ........................................ Burns Awareness Week8 ................................................. World Red Cross Day10 ....................................... World Move for Health Day12 ........................................World Chronic Fatigue and
Immune Dysfunction Syndrome12 ........................................... International Nurses Day15 May-15 June ................... Go Torquise for the Elderly17 ........................................... World Hypertension Day17 ...................... International Candlelight Memorial Day27 May-2 June ........................... Child Protection Week28 ......... International Day of Action for Women’s Health31 ............................................. World No Tobacco Day
Anti-Tobacco Campaign MonthBurns Month
International Multiple Sclerosis Month
4-8 ............................................... School Health Week8 ..........................................International Women’s Day8-14 ......................................... World Glaucoma Week16-22 ............................... World Salt Awareness Week12 ..................................................... World Kidney Day20 .............................World Head Injury Awareness Day21 ....................................................Human Rights Day21 ...................................... World Down Syndrome Day24 ........................................................... World TB Day
1 ............................. International Day for Older Persons1 ................................. National Inherited Disorders Day8 .......................................................... World Sight day9 ..........................Partnership against AIDS Anniversary9 ......... International Day for Natural Disaster Reduction9-15 .........................................National Nutrition Week10 ...........................................World Mental Health Day9 ..........................................................World Sight Day11-17 ...........................................Case Manager Week12 .................................................... World Arthritis Day12 .............................................. National Bandana Day10 ......................World Hospice and Palliative Care Day12-2 ..................................World Bone and Joint Week15 ......................National Foetal Alcohol Syndrome Day15 .............................................Global Hand Wash Day15-19 ........................................National Obesity Week16 ........................................................World Food Day16 .......................................................World Spine Day17 .................................................... World Trauma Day17 ..........International Day for the Eradication of Poverty20 ...................................National Down Syndrome Day20 ........................................... World Osteoporosis Day18-24 .... International Lead Poisoning Prevention Week23 .................... National Iodine Deficiency Disorder Day24 ........................................................ World Polio Day28-3 ........................................ November Stroke Week29 ......................................................World Stroke Day30 ..........Commemoration of African Food and Nutrition
Security Day
TB Awareness MonthBalanced Lifestyle Campaign
Health Awareness Month
Bone Marrow Stem Cell Donation and Leukaemia Awareness Month
(spans 15 August to 15 October)Breast Cancer Awareness Month
Eye Care Awareness Month (spans 21 September to 18 October)
Mental Health Awareness Month
4 ........................................................ World Braille Day27 ................................................... World Leprosy Day
4 .......................................................World Cancer Day9 ........................................... International Epilepsy Day10-16 ........................................... STI / Condom Week10-16 ...............................Pregnancy Awareness Week22 ............................. Healthy Lifestyles Awareness Day
Skin Cancer Awareness Month (SunSmart)
Healthy Lifestyles Awareness MonthReproductive Health Month
Environmental Awareness Month
January
February
April
May
July
August
November
December
September
October
1-5 .......................................Corporate Wellness Week11 ............................................... World Population Day18 ......................................... International Mandela Day28 .................................................. World Hepatitis Day
1-7 .................................. National Breastfeeding Week 1-7 .................................................CANSA Care Week 6-12 ..........................................Polio Awareness Week 4-10 ............................................Rheumatic Fever and
Rheumatic Heart Disease Week9 ................................................National Women’s Day12 ............................................. International Youth Day15 ..............................Commencement of Bone Marrow
Donation and Leukaemia Awareness Months 26-31 ....................... African Traditional Medicine Week 31 ................................African Traditional Medicine Day
2 ............................................... National Children’s Day4-10 ..National Cardiopulmonary Resuscitation (CPR) Week2-6 ................................................SADC Malaria Week6 ...................................................... SADC Malaria Day9 ....................................................... World Quality Day14 .................................................. World Diabetes Day25 ...........................International Day for the Elimination
of Violence against Women25/11-10/12 .......... 16 Days of Activism on No Violence
Against Women & Children
1 ..........................................................World AIDS Day3 .................. International Day of Persons with Disability5 ........................................ International Volunteers Day9 ............................................ World Patient Safety Day10 ................................ International Human Rights Day
1-8 ..................................................... Pharmacy Week 2-6 .........................................Kidney Awareness Week 2-6 ............................................................. Back Week 9 ..................International Foetal Alcohol Syndrome Day 9 ..........................................................World Sight Day 10 .................... International Gynaecological Health Day 11 ...................... World Hospice and palliative Care Day 12 ...............................................World Oral Health Day 14 ..National Attention Deficit Hyperactivity Disorder Day21 .............................................. World Alzheimer’s Day 21-27 ............................................. World Retina Week
23 ........Commencement of Eye Care Awareness Month 26 ............................... World Environmental Health Day28 ..................................................... World Rabies Day26 ......................................................World Retina Day29 ....................................................... World Heart Day
Mental Illness Awareness Month
Bone Marrow Stem and Leukaemia Awareness Month
(spans 15 August to 15 October)National Women's Month
Organ Donor Month
Quality MonthRed Ribbon Month
National Disability Awareness Month (3 Nov – 3 December
CANSA Men’s Awareness
Prevention of Injuries MonthSkin Cancer Awareness Month (SunSmart)
Albinism Awareness Month Bone Marrow Stem Cell Donation and Leukaemia
Awareness Month (spans 15 August to 15 October)
Cervical Cancer Awareness Month Childhood Cancer Awareness Month
Eye Care Awareness Month (spans 21 September to 18 October)
Muscular Dystrophy Awareness Month National Heart Awareness Month
National Month of Deaf People National Oral Health Month
JuneMen’s Health Month
National Blood Donor MonthNational Youth Month
2 ..................................... World Autism Awareness Day7 ........................................................World Health Day17 .............................................World Haemophilia Day24-3 ...........................Global/African Vaccination Week25 .....................................................World Malaria Day29 April -17 May ............ National Polio (1st Round) and
Measles Immunisation Campaign
Health Awareness Month
1 ......................................... International Children’s Day2 ............................. International Cancer Survivors’ Day3-9 ......................................World Heart Rhythm Week4 .......................................International Day of Innocent
Children – Victims of Aggression5 ...............................................World Environment Day14 ............................................ World Blood Donor Day15 ........................... World Elder Abuse Awareness Day16 .................................................................Youth Day15-21 .......................................National Epilepsy Week17-28 ..................................National Polio (2nd Round)
Immunisation Campaign21 ............................................... National Epilepsy Day24-30 .............................. National Youth Health Indaba24-28 ........................... SANCA Drug Awareness Week26 ........................International Day against Drug Abuse
and Illicit Drug Trafficking
March
Own SkinInner confidence is something that each one of us has struggled with at one or many points in our lives. Anna Wood, founder of the REDO YOU CONFERENCE has dedicated herself to studying this difficult to grasp concept and to helping every woman struggling with this issue. She provides a glimpse into how South African women feel about themselves – and how we can improve it.
WHEN GOING TO THE BEACH I usually notice two types of women, the group who are comfortable in their own skin no matter their shape or size and then the ‘cover ups’, who almost covered from head to toe, reveal as little as possible in their quick dash to the water.
WHICH GROUP DO YOU ASSOCIATE WITH?
Have you been struggling with weight loss, achieving your goals or self-confidence? The problem is that we try to remedy the symptom, but never focus on the root of the issue at hand. You need to get rid of that big nasty root that has anchored itself deep within the soil of your mind’s garden. This obtrusive root keeps you from living a life of
By Anna Wood
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Happy in Your
value, love and reaching your full potential.As the old proverb goes “your body
is a reflection of your mind, change your mind and you will change your body”. To create lasting results on the outside you need to experience true change from the inside. A strong positive self-image is the best possible preparation for success in life and my belief is that it all starts with accepting and truly loving who you are.
WHAT DOES SELF-IMAGE ACTUALLY MEAN?
Self-image is the picture you have created about yourself, what you think you look like, and what you perceive others think of you. I love how Google explains self-image: “the idea one has of one's abilities, appearance, and personality.” People might either have an inflated self-image – believing they are better than others – or more commonly they may be prone to having a negative self-image where they only focus on their flaws and what they don't have.
HOW IS YOUR SELF-IMAGE FORMED?
Your self-image is formed by your past life experiences, good or bad, and the opinions of others. These could be the opinions of our parents, teachers, employers, our life partners and even our children. Think about the following example. Remember your school days? All the fun and laughter, the excitement of new challenges, and the endless possibilities that lay in front of us, ripe for the picking? As kids we never had any doubt of our own limitations, we were superheroes, and our mission? To save the world. All our joy and confidence was short lived the moment words like “you’re stupid” or “ you're a disappointment” or “you will amount to nothing” infiltrated our little minds by people who had no idea of the damage they could cause.
DOES YOUR SELF-IMAGE AFFECT YOUR LIFE?
Yes, definitely. Having a negative self-image impacts your thoughts, your feelings and in turn, your behaviour. Constantly thinking about how stupid,
worthless, or what a failure you are will generate emotions of depression, anger, hurt, guilt and worthlessness. These negative emotions in turn give rise to behaviour such as people pleasing, avoiding people and situations, neglect or self-abuse and intentionally under- or over-achieving in a bid to be accepted by a particular group.
HOW ARE WE GOING TO CHANGE THE PICTURE WE HAVE OF OURSELVES?
“What makes a woman strong in her mind? The belief that she IS!” This is such a true statement that we underestimate so much. Let’s put it this way: Whatever you
believe you can do or can’t do; you are right. If you believe you are going to fail, you will, BUT if you believe you are strong and beautiful, you will achieve whatever you set out to do.
Our beliefs influence everything in life. The way you see yourself is the way the world will see and treat you as well. You have to believe in yourself and believe that you can achieve anything you put your mind to, even though you don’t see the results or outcomes immediately. It is almost like convincing yourself to believe in goals that aren’t there yet. You have to let yourself believe that if you can dream it, you can become it. And that if you can imagine it, you can achieve it.
List 15 things you like about yourself – include appearance, personality and skills. Even if you can only list eight things now, write down the characteristics you wish you had. Read these 15 characteristics out loud to yourself everyday for 90 days.
Start weeding your mind of negative thoughts. Your mind is like a fertile garden, whatever seed you sow will grow. What seeds have you been sowing lately? Good or bad seeds? Start becoming mindful of what you are thinking about each day. You will be surprised at how many negative thoughts pop into your mind on a daily basis.
Change your focus. Instead of focusing on the negative (within yourself and in others), replace your criticism with encouragement. Give constructive criticism instead of being critical. Compliment yourself and those around you on what you have achieved. What we focus on is what we attract. Focus on the negative and you will get more of the negative, focus on the positive and you will get more positive.
Live a life of thanksgiving. Before you go to bed list 10 things that you are thankful for, for that specific day. When was the last time that you looked someone in the eyes and really said thank you to them or gave them a compliment. Blessing others will shift your focus from yourself to other people’s needs.
Educate yourself. Read books on self-image or join women’s conferences that assist you like the Redo You Conference or get in touch with Anna to assist you with body and mind coaching sessions to start you on your journey. Visit www.redoyouconference.co.za for more information.
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SELF-IMAGE EXERCISESTHAT WILL HELP YOU REACH YOUR WELLNESS GOALS: 9
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Potted
There’s nothing like a home cooked meal flavoured with herbs cut fresh from your garden. You don’t need to cultivate an entire backyard plot to grow enough herbs to use in meals – a simple container on a deck or patio can provide herbs all season, as you need them. Here’s how to create your own herb container garden.
Article Courtesy of Gardening.org
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Freshness
YOU’LL NEED
1. Large plastic or wooden container
2. Potting soil3. Herb plants of your
choice4. Fertilizer5. Water
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Select a container with drainage holes, the larger the better. A 45 centimetre diameter faux terra cotta or half whiskey barrel provides enough space to grow a variety of herb plants. If you don’t have a large container, select a number of smaller pots and plant a single herb in each one.
1. CHOOSE YOUR POTS OR A CONTAINER
Fill the container with bagged potting soil. If you’re using a very large container, fill the bottom with a layer of empty soda cans. The cans will take up volume so you’ll need less soil to fill the pot.
2. ADD YOUR SOIL
Step by Step To add a visual appeal, try
growing attractive ornamental versions of culinary herbs, such as purple basil and
tricolour sage.
If herb plants get overgrown, cut them
back severely to force new growth.
TIPS
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Select herbs that you commonly use in cooking, but don’t forget to try a few new ones. It’s easiest to purchase herb plants from a garden or home centre rather
than starting with herb seeds and plants will give you instant results. You can usually find basil, cilantro, thyme, oregano, sage, rosemary and parsley at
garden centres. Some unusual herbs to try include lemongrass or French tarragon.
3. FIND YOUR FAVOURITE HERBS
Moisten the soil thoroughly. Arrange the plants so that those that grow tall, such as basil and lemongrass, are in the centre and cascading varieties of herbs, such as thyme and oregano, are along the edge. Plant them close together: 10 herb plants will fit in a half whiskey barrel!
4. PLANT YOUR HERB GARDEN
Sprinkle a time-release fertilizer in the pot; scratch it into the surface and water well after planting. Water frequently to keep soil evenly moist, but not sopping wet.
5. USE WATER AND FERTILIZER
Once the plants show new growth, you can begin harvesting. Snip off whole stems rather than individual leaves to encourage bushy,
new growth. Never take more than one third of a single plant at a time. By following this pattern your plants should supply you with seasonings
through the entire growing season.
6. HARVEST REGULARLY
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How to Make Tissue
Paper Pom-Poms have become one of the The most popular ways to decorate parties, showers and weddings. They can be big or small, one colour or lots of colours, they are cheap to make and also can be pretty quick as well… you just need to know how to do it! Make these simple tissue pom-poms to dress up a tablescape or hang them from a chandelier for a vibrant look.
By attaching fishing wire to the pipe cleaner, you can hang your pom-poms anywhere. You can also make various sizes and simply set them on a table! By mixing up the size and colour of your tissue paper the options for your pom-poms are endless!
Ways to Decorate Using Pom-Poms
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01 02 03 a
1. Tissue Paper (the more
layers of tissue paper
you use, the tighter your
pom-pom will look).
2. Scissors
3. Pipe Cleaners
YOU WILL NEED:
3. CUT THE TIPS
1. ACCORDION FOLDTake about 5 sheets of tissue paper and lay them on top of each other. Fold them together in a back and forth motion. It should look like a fan or accordion when you are finished.
4. SEPARATE THE TISSUE PAPER
2. ATTACH PIPE CLEANERTie your pipe cleaner to the centre of your folded tissue paper. This will be used to hang your pom-pom when it is finished.
Gently pull each layer of tissue paper apart. Continue this until all the layers of tissue paper have been separated from each other. Remember, the more layers of tissue paper you use, the tighter the pom-pom will appear. The fewer layers you use, the fluffier your pom-pom will look. We used 5 sheets of tissue paper for our pom-pom.
Take your scissors and cut the tips of the folded tissue paper in either a circle or triangle shape. This gives the edges of your pom-pom a soft look.
FINISHED POM-POM
03 b
04 a
04 b 04 c 04 D
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Live FreeStress
Are you an athlete with an eight to five job, a family to take care of, and still need to find time in your day to train? If your answer is yes, chances are you’re probably feeling stretched to the limits and guilty about not having enough time for everyone and everything. So how do you find a balance and fit everything in when there just never seems to be enough hours in a day? Here are some helpful hints and tips on how you can reduce your stress levels that will leave you feeling calmer, happier and more positive.
STRESS CAUSES increased cortisol (our ‘stress’ hormone) and adrenalin levels in the brain and body. This can result in ‘tunnel-vision’ thought patterns and reactions, and hinders learning and good decision-making. Feeling stressed also decreases the production of serotonin (our ‘happy’ hormone), which together with high cortisol levels and depleted adrenal glands can lead to symptoms of burnout. When we are stressed and feel that everything is too much for us, we create negative thought patterns and self-talk. Negative thoughts tend to decrease our self-esteem and make us feel unable to cope or succeed in achieving our goals. Therefore, it is very important to be in tune with your body and mind, and to achieve this, there are a number of factors to be aware of.
SLEEPEnsure that you sleep enough. Western
research shows that we need between seven and nine hours of sleep every night. Athletes, executives and students need more sleep because their bodies and brains work hard every day. To get the most out of your sleep, make sure that your room is dark, there are no noises to disturb you and that the room temperature is not too warm. It is important to switch your cell phone and computer off after 8 pm so that your brain can cycle down and is ready to switch off when it is time for you to go to sleep. Also, make sure that you don’t watch anything very stimulating
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or violent on TV before going to bed, as the last pictures, feelings and words we see and experience in the evening are the first that are worked through in our dreams. If a movie disturbs us, we generally will not have a restful and relaxing night’s sleep.
NUTRITIONWhen we are stressed and feel that we need more energy, we usually
tend to look for something that gives us a boost. Sugary and fatty foods give us that boost, but they also spike our blood sugar levels. Highly sugary foods tend to pass quickly through our bloodstream, leaving us with low energy after a short period. When our blood sugar is low, we feel irritated, depleted of energy and tend to develop headaches more easily. Therefore, it is important to eat small, low GI meals regularly to keep our energy levels up and running. This will also help you to work longer, study better and concentrate more.
HYDRATIONBeing hydrated is so important. Your body depends on water to
survive. Every cell, tissue and organ in your body needs water to work correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. The amount of water in the human body ranges from 50-75%, so it is imperative to replenish our water balance regularly. One way to stay hydrated is to keep a bottle of water with you during the day. If you don’t like the taste of plain water, try adding a slice of lemon or lime.
TIME MANAGEMENTThe older we get, the less time we seem to have. All too often, we
are involved in too many things that we need to do every day and can’t find the time to finish everything. So what you need to do here is only plan for 60% of the time in your day, as we need the other 40% for the unforeseen. Make a list of what you need to do every day, prioritise those activities, and try to stick to it. It is such an incredible feeling to be able to tick off what you have achieved in the day, thus boosting your self-esteem and ultimately allowing you to feel calmer and more in control.
COMBAT ANXIETY AND DOWN FEELINGSRevisit your breathing techniques to stay calm and focus on positive
thoughts and outcomes every day. We tend to focus on negative events more than on positive events. Be aware of positive things that happen in the course of the day and think about these in the evening. You will be surprised at how many positive things you are able to recall.
KEEP A GOOD BALANCEKeeping a good balance in life seems to be one of the most difficult
things for anyone to achieve. So make sure that you are motivated and that you know what your goals are. Be aware of how much time you spend on everything during the day and/or week, and allocate time accordingly. Get enough sleep, eat and drink healthily and exercise regularly but make sure that you have some fun free time too. Being out of balance often means that we overindulge, self- medicate, get sick more frequently, feel deprived, and can’t stick to our plans.
To live a more balanced life, what it all comes down to is being realistic about what you can do in a day. Plan your day, prioritise your activities, and try not to deviate or get side-tracked once you have set out your plan of action.
Andrea Kellerman (B.A., H.E.D., B.A. Hons. Psych., Med Psych., Dipl.Adv.Hyp., ISNR registered Neurofeedback Practitioner) has studied Human Movement Science, Biokinetics, Psychology, Hypnotherapy and Neurofeedback Therapy. She is currently working in private practice specialising in anxiety, depression, stress, concentration problems, insomnia, eating disorders and ADD/ADHD, as well as smoking cessation, weight loss and phobia reduction. If you need help with finding the right balance in your life, visit Andrea Kellerman’s website www.eq-advantedge.co.za to learn more about this topic.
ABOUT THE AUTHOR
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A Fashion RevolutionBrigette Bardot once said that every age can be enchanting, providing you live within it. This is true of fashion trends and the clothes that come in and out of style – and then more importantly, back again. Cycles are common in fashion as designers take inspiration from previous era’s, but while inspiration is drawn from the past, the result is always fun and fresh. The revolution of an era is a personal experience for each person, as memories are drawn from the era before. What memories will you take from this year’s fashion?
Article Courtesy of isiGidi FashionWritten by: Natasha Bryant
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The swinging 60’s are back, and
icons such as Twiggy, Penelope Tree
and Jane Birkin are top of mind this
season. Mini-skirts, trapeze dresses,
graphic bobs and pastel colours
in the classic baby doll style have
stolen the floor.
The seventies are also making a return this winter. The argyle sweater has been updated to suit city wear and the outdoors. Team this classic with a sixties mini-skirt, or cinch it with a skinny belt – the possibilities are endless. Arty prints that are reminiscent of the sixties are back with a modern twist. Vintage prints, and psychedelic accents pull off the sixties feel. Silky velvet is back in sixties-inspired dresses and pyjama-style suits. The fabric catches the light and creates a sensual feel.
Leopard print and bird’s feathers are still creating a roar, and are being hailed as the eternal symbol of femininity and sensuality.
There is another gold rush, and clothing is expected to have lots of gold accents. It’s time to hit the dance floor in true 60’s fashion. Find your athletic clothes to be more comfortable? So do designers! They have taken your gym shorts and turned them into everyday wear.
Military and khaki have stepped back in line, showing off rules and rigor of stricter silhouettes and structured looks. Team your military look with a pair of worn-in brown lace up boots for the perfect military uniform.
Poncho’s and shearling are the must-have items for the upcoming winter season. Shearling made its comeback in cuddly, soft silhouettes with both ethnic and pop vibes. Team these items with faux fur to complete the folk style, comfortable living look. The cape has been named as the outerwear piece of choice for winter. This echoes the fairytale look, and complements the fairytale dresses. This alluring cocoon is a must-have.
Fairytale dresses with poetic silhouettes are still trending. These dresses are whimsical, and the detailed embroidery tells a story worthy of a happy ending.
Classic looks are being re-imagined through the three-quarter length coat, which has been cut to a slightly longer length. The overcoat has also taken on a feminine look, with defined waists and elegant touches. Suits are also back in fashion and take on a masculine edge. Following the boyfriend jeans trend, you can take these suits straight out of his closet.
Lou
is V
uit
ton
Lou
is V
uit
ton Chlo
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Dol
ce a
nd G
abbana
Chris
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ior
Tom
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ilfiger
Celi
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Giv
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For information on keeping up with the latest trends visit www.isigidi.net.
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Taking on the challenge of turning your health and lifestyle around is a daunting one. With so many fad diets and health gimmicks out there, it is easy to lose sight of all the elements that come together to create a healthy, fit and calmer you. Luckily all it takes is one small step at a time to better your overall wellness. We rounded up the experts to guide you on the small and manageable steps that you can take. Follow their advice and these small steps could lead to huge strides forward in your health.
SteppingToward Better Health
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ONE SMALL STEP FOR NUTRITIONCelynn Erasmus RD(SA) says that the one important simple step that she would recommend is taking a few deep breaths before eating a meal or a snack. “This will help you to feel relaxed and more present and perhaps make it easier for you to eat mindfully, rather than mindlessly,” she says. She also recommends giving yourself those small victories. “One daily win, anytime, is a win for good health. Having water instead of coffee, saying no to office cake, having a smart snack – whatever your healthy action is, it is a small victory to celebrate.”
IF YOU… LOSE HALF A KILO A WEEK
Next year: A half kilogram loss seems so minimal but at that rate, you’ll be 26 kilograms lighter in a year. But you don’t have to drop 26kg to be healthier – losing just 5 to 10 per cent of your body weight can improve your blood pressure, cholesterol and blood sugars. And that can reduce your risk of diseases including cardiovascular disease and diabetes.
STAYING HEALTHY doesn't have to mean a total overhaul of your lifestyle or drastically changing the way you do things. Sometimes small changes can have big impacts. It is always best to start gradually, small steps at a time, and work those changes into a lifestyle habit. If you make drastic, uncomfortable changes towards a healthier lifestyle, then you're only making it harder for yourself to maintain it. Starting with one step at a time will allow you to comfortably work these changes into an everyday, normal way of life.
THE DIFFERENCE A YEAR CAN MAKEEven the smallest steps can have a huge effect on your
wellbeing over the course of a year. These surprising small lifestyle changes are easy to follow – who knows how much your health and your life will have improved by this time next year!
IF YOU… CALL ONE OLD FRIEND A MONTH
Next year: That’s 12 people with whom you’ve rekindled or strengthened your friendship, and research has found that people with stronger personal bonds are 50 per cent more likely to outlive their less social peers. There’s no magic amount of phone calls/e-mails/coffee dates that protects you, so if you want to check in with one friend every week, or even every day, go ahead.
IF YOU… CUT OUT ONE COOKIE A DAY
Next year: You will have eliminated 21,170 calories. That’s enough to drop almost 3kg. Cut more, lose more, of course.
IF YOU… TAKE A LAP AROUND YOUR LOCAL MALL
Next year: If once a week you take a turn around your mall before you start shopping, you could easily walk a potential 20 extra kilometres over a year.
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IF YOU… GO TO BED ONE MINUTE EARLIER
Next year: Going to bed a minute earlier every night for just two months will earn you an extra hour of sleep pretty painlessly. A minute earlier a day for a year would gain you an extra six hours of sleep, which is probably more than you need. There are compelling reasons to get those zzz’s (other than less money spent on coffee). Shortage of sleep is associated with a higher risk of obesity, diabetes and heart problems, a decreased ability to pay attention, increased chances of car accidents, and diminished memory capacity.
ADVICE FROM THE SLEEP EXPERTSleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep helps protect your
mental health, physical health, quality of life and safety. The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. The damage from sleep deficiency can occur in an instant or it can harm you over time. In fact, ongoing sleep deficiency can raise your risk for some chronic health problems. It can also affect how well you think, react, work, learn, and get along with others. Dr Irshaad Ebrahim (MBChB, MRCPsych) of the Pretoria Sleep Centre suggests establishing a routine for your sleep. “Take a bath, a glass of warm milk, or do some light reading before bedtime.” This he says will help to build a base for achieving the sleep cycle that is crucial for restorative sleep. “Try to go to bed and get up about the same time each night and morning.”
IF YOU… CUT OUT A FEW HOURS OF TV TIME
Next year: You may have slashed your risk of an early death. Studies have shown that people who watched TV for six hours a day had shorter lives — by about 4.18 years — than people who didn’t watch TV. But TV itself is not the culprit: It’s sitting for prolonged periods that can shorten your life. A 2010 study found that women who logged in some six hours of sitting time during their non-working hours were 37 per cent more likely to die earlier than peers who sat for just three hours over the course of a day (outside of work). Going to the gym daily isn’t enough – the key is to find ways to stand and move more during the day. Some experts recommend getting up from your chair every 30 minutes or less.
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SIT UP STRAIGHTOver time, bad posture may be caused by habits from everyday activities such
as sitting or slouching in office chairs or staring at a computer. Bad posture can easily cause back and neck pain and damage the spinal column. Luckily, says Anna Wood (Go Active Bootcamp director), this bad posture can be worked on and is completely within your ability to control.
Anna suggets the following stretches to improve your posture:• Sit up straight and keep your abdominals activated at all times, make sure you
have the proper chair with proper back support.• Align your back with the back of the office chair. This will stop you from
slouching forward, which you may find yourself doing after sitting too long at your desk.
• Stand up and take a break, your body was not designed to sit all day.• Do a quick lunch break stretch – a twisting lumber stretch which loosens the
entire back and helps align the spine.
IF YOU… TAKE THE STAIRS
Next year: You will have burned double the calories you would by riding the elevator. A 72kg woman would burn about 4,940 calories a year – 0.65kg – if she took three minutes to briskly climb the stairs every workday. That stair habit could burn the equivalent of 11,5 chocolate bars. On the flip side, standing in an elevator for three minutes barely burns 10 calories.
Andrea Kellerman (H.E.D., B.A. Hons. Psych., Med Psych., Dipl.Adv.Hyp, ISNR registered Neurofeedback Practitioner) of EQ Advantage says that improving your time management can go a long way to alleviating stress. “Make a list of what you need to do every day, prioritise those activities, and try to stick to it. It is such an incredible feeling to be able to tick off what you have achieved in the day, thus boosting your self-esteem and ultimately allowing you to feel in calmer and control.
KEEP CALM AND CARRY ON
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HOW YOU FEEL and perform every day largely depends on how you slept the night before. Conversely, many of your impediments to great sleep – as well as their cures – can be found in your daily routine. Your sleep schedule, bedtime habits and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. Sleep is often not set as a major priority in our day because we take it so for granted. After a long day of checking off everything on your to-do list, you can just climb into bed and fall asleep, right? Wrong.
As with any other task we approach, a well-planned strategy is essential for deep, restorative sleep. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal strategy for a good night’s rest.
Sleep SavvySleep…
glorious sleep – we all love it but it’s the one thing we never
seem to get enough of. Research from all over the world shows that most of us are not getting that quality, restful sleep that is crucial to health and day-to-day performance. We scoured the latest research and data for the five most effective ways to deal with the issues that are keeping us awake.
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find yourself getting sleepy before your bedtime, try doing something mildly stimulating to avoid falling asleep. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
2. EAT RIGHT, SLEEP RIGHTYour eating and exercise habits play a
role in how well you sleep. It is especially important to watch what you put in your body in the hours leading up to your bedtime.• Stay away from big meals at night.
Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of going to bed. Fatty foods are harder to digest and may keep you up. Also be cautious when it
1. IT’S BEDTIME!Getting in sync with your body’s natural
sleep cycle is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energised than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important.• Set a regular bedtime. Go to bed at
the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late.
• Nap to make up for lost sleep. If you need to make up for a lack of sleep, take a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm. But be smart about it – while napping can be a great way to recharge, it can make insomnia worse.
• Fight after-dinner drowsiness. If you
comes to spicy or acidic foods in the evening, as they can cause indigestion and heartburn.
• Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it's counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.
• Cutdownoncaffeine. You should avoid taking in caffeine after lunch and consider cutting back your intake overall. Many would be surprised to learn that caffeine can cause sleep problems up to ten to twelve hours after drinking it!
• Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
3. A PLACE TO REST YOUR HEADRenowned sleep experts, Tempur
recommend taking action where you spend up to 30% of your day – your mattress and pillow. • Choosing the Perfect Mattress.
Tempur recommend that you research all the options available and make sure that you head to a reputable store when you are ready to make a purchase. They also recommend that you ‘test drive’ your mattress in-store by lying on it for at least 15 minutes. They advise that firm mattresses aren’t always better for your back as firmness doesn’t always mean support.
• SelectingtheComfiestPillow. According to Tempur you need to analyse the position that you sleep in when choosing your pillow. Each different position requires unique support for your neck and shoulders in order to keep them in alignment and reduce neck pain. They advise that the breadth of your shoulders influences the height of your pillow, especially if you sleep on your side. Generally speaking men require a bigger pillow than women. One unconsidered aspect of choosing a pillow according to Tempur is that the firmness of your mattress also influences the height of
your pillow. A very soft mattress will make your pillow feel higher as you ‘sink into’ the mattress, whereas a firm mattress won’t. They say that lying on a mattress similar to the one you have at home is paramount when you are choosing your pillow.
4. GO OFF THE GRIDLight plays a crucial role in our sleeping patterns. The key here is
the hormone melatonin, which is produced by the pineal gland and appears to facilitate sleepiness. Melatonin is only excreted into our blood stream when there is little light in the surrounding environment. A natural or artificial light source halts its production and potentially keeps us awake.
• Ditch your devices. Banning smartphones, tablets, and even bright electronic alarm clocks from your bedside table will help you bask in a sleepy haze of melatonin at night time. It will also mean that you can't pick up or respond to that stress-inducing email from your boss at five minutes to midnight.
5. PERFECT THE ART OF WAKING UPA good night's sleep doesn't start the moment you rest your head
on the pillow. It starts the moment you wake up. And if you're jumping out of bed, already in "fight or flight" mode, you're setting a stressful tone for the day.
• Wake up according to your natural rhythms. Sleep occurs in multiple stages, alternating between deeper and lighter sleep. If we wake up at just the right moment in our lighter sleep stages, we can feel better and more alert right from the start. You will also feel far less groggy and disoriented.
• Expose yourself to natural light as soon as possible. As soon as you're up, open the blinds. Even better, go for a brisk walk outside. Natural light will help stop melatonin production and increase your wakefulness.
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Works!
Everyone knows that it is important to drink water in order to stay hydrated during a run but what a lot of people overlook is the importance of staying hydrated during training or even just throughout your normal day! Dehydration is a major cause of fatigue, headaches and listlessness. Here are a few tips and tricks to make sure that you stay properly hydrated, no matter what you are doing!
You should always drink water before a run or before taking part in any exercise! The added sweat loss during a workout will dehydrate you a lot faster than you think. 01Aim to sip on water throughout the day. Most people need about two litres of water taken in steadily during the day – this goes for winter too!02
During a run try to sip on about a litre of water per hour. Some people need more and some need less… listen to your body!
03
“Cotton mouth” is a sure sign of dehydration. Sip a little water whenever you feel that your mouth is dry (this also helps with bad breath).
04
Lean muscle consists of 75% water. Dehydration can cause a serious drop in performance, so listen to your muscles and sip on some water if you feel them becoming a bit stiff or tired faster than usual.
05
Stop if you get dizzy! From dehydration to sun stroke, if you get dizzy you need to stop and rest. Your body knows when it needs a break. There will always be another race to improve on your personal best!
06
6 Things You Need to Know About Water Intake:
AquaVita is dedicated to bringing you the best possible mineral water to Feed Your System. Their water is drawn from a source deep under the Cradle of Humankind ensuring that it is as pure as possible with nothing added to it. AquaVita is a local, family owned company that always tries to go the extra mile when it comes to customers and clients. Visit aquavitawater.co.za for more information.
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Water
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YOUR “MAXIMUM HEART RATE” is the maximum number of times your heart beats in one minute. To calculate an average reading of your maximum heart rate, take the number 220 for men or 226 for women and minus your age. For Example 226 – 30 = 196; a 30 year old woman’s maximum heart rate is 196 beats per minute.
Once you have your maximum heart rate, you can calculate your unique heart rate zones. These will help you determine where you need to keep your heart rate while training to achieve specific results. These zones can be displayed on our handy table on the next page and clearly highlight the different heart rate zones labelled 1 to 5.
If you don’t have access to a table indicating your zones, you can calculate them by working out the different percentages using your maximum heart rate. This will give you a range, which you need to keep your heart rate in. For Instance; a 30 year old female has a maximum heart rate of 196. Zone 3 is 70 to 80% of your maximum heart rate. So 70% = 137 and 80% = 157. This means that in order to stay in zone 3, your heart rate needs to be between 137 and 157 beats per minute.
GET IN THE ZONEOnce you understand the zones, you
need to understand what they mean to you so you can train within them. This is important because each person is exercising for a different goal some want to lose weight and others may want to increase their fitness level. You need to train in the correct zone in order to achieve your goals and keep motivated.
Zone 1 (heart rate is between 50 to 60% of your maximum heart rate) is a beginner’s level of aerobic training and consists of moderate activity or a warm up. You should be feeling relaxed, warming up at an easy pace and your breathing should be rhythmic. If your goal is to lose weight, you won’t achieve it in zone 1. You need to be exercising more vigorously to increase your heart rate.
Zone 2 (60-70%) is your weight control zone. You should be working out at a comfortable pace where you have slightly deeper breaths but can still have a conversation. If you are looking to lose weight, you should make sure your heart rate is in zone 2.
Zone 3 (70-80%) is your aerobic zone
to the BeatTo reach your fitness goals and maintain them, you need to train smarter, not harder and this can be achieved by understanding your heart rate.
WHY SHOULD YOU TRAIN WITH A HEART RATE MONITOR?
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Running
get physical
Forerunner 220
Colourful GPS running
companion with connected features for live
tracking and social media
sharing
Forerunner 620
Revolutionary GPS colour
display running watch, for
serious runners who want to
know more about theirfitnessand
performance
for those whose goals are to increase their fitness or cardio ability. You should be working out at a moderate pace and it should be more difficult to hold conversation. This will increase your cardio ability and improve your aerobic capacity.
Zone 4 (80-90%) is your anaerobic zone for hard core training. You will be working out at a fast pace and feel a bit uncomfortable. Your breathing will begin to feel a bit forceful but you will develop improved anaerobic capacity, increased strength and improved speed.
Zone 5 (90-100%) is your maximum effort zone. You should be sprinting as fast as you can but you won’t be able to sustain your pace and effort for too long. Your breathing will be laboured but you will develop muscular endurance and
increased power when reaching this zone in your work outs.
If you aren’t wearing a heart rate monitor while you train you won’t know what your heart is doing and in which zone you are training. Garmin’s heart rate monitors have 2 electrodes on the inside of the strap and these electrodes press against your skin and pick up the pulses made by your heart beating. This information is then transmitted to your Garmin fitness watch using ANT+ technology. Garmin have spent the last 26 years developing a range of Forerunner fitness watches which are able to provide you with extensive data whilst you are working out. The Garmin Forerunner offers a range of watches from entry level to advanced, and are designed to be functional, robust and beautiful looking.
BEATS PER MINUTE
20 25 30 35 40 45 50 55 65 70
EXER
CIS
E ZO
NES
5200
180
195
176
190
171
185
167
180
162
175
158
170
153
165
149
155
140
150
135
4160 156 152 148 144 140 136 132 124 120
3140 137 133 130 126 123 119 116 109 105
2120 117 114 111 108 105 102 99 93 90
1100 98 95 93 90 88 85 83 78 75
VO2MAX(Maximumeffort)
Anaerobic (Hardcore training)
Aerobic (Cardio training / Endurance)
Weight control (Fitness / Fat burn)
Moderate activity (Maintenance / Warm up)
AGE
100%
90%
80%
70%
60%
50%
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Many moms from all walks of life often feel like they are overworked with too much to do and too little time. You are cooking, cleaning, looking after the kids and reaching highs in your career while still trying to maintain somewhat of a good appearance in between. You are society’s Supermoms and we salute you and your hard work. To help you get through your busy days, Futurelife suggests some superfoods for you supermoms.
By Jessica Haworth on behalf of Futurelife
Superfoods for Supermoms
WHAT ARE SUPERFOODS?
Superfoods are foods that are exceptionally high in vitamins, minerals and overall nutritional value. They are generally more nutrient dense meaning
they give us more good health benefits for the amount of food we are eating when compared to other foods. Superfoods can also offer unique nutrients which are advantageous to the body. These foods often have
antioxidant properties which means that they have natural compounds that protect against the damaging effects of oxidation and inflammation in our bodies which can cause many different disease states.
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SUPERFOODS FOR THE EVERYDAY MOM
If you walk into a health shop, the many options you are presented with can be overwhelming. There are many products dubbed as superfoods with many health benefits such as baobab powder, maca powder, hemp seed, spirulina and others. These products may be beneficial to your health, however they are not always readily available and tend to be more costly. Here we have listed four superfoods that the average mom can find in her usual grocery shop and can easily incorporate into her diet.
1. QUINOA Quinoa (pronounced "keen wah") is
an ancient grain originated in the Andean region of Chile, Peru, Bolivia, Ecuador and Colombia. It is mostly found in grain form that needs to be boiled in water to be ready to eat. A 2009 study at the University of Chile found that 15% of the total content of quinoa is protein, more than double the amount found in most standard grains which is the highlight of this unique grain. The study also revealed that quinoa has a complete amino acid profile, meaning that with each serving, you’re giving your body all of the nine key building blocks for making protein.
Quinoa is also gluten-free assisting in any gut discomfort or intolerances. Quinoa grains are a good source of fibre, iron, zinc, omegas 3, as well as some antioxidant polyphenols, vitamin E and selenium. Some studies have said to show that quinoa helps lower blood glucose levels in diabetics and, if eaten regularly, helps to lower blood pressure levels in those with hypertension. The scientists credited the presence of
quercetin derivatives in the grain for its positive effects on blood glucose and the cardiovascular system.
Moms, you can substitute quinoa for other starches at meals instead of cous cous, potatoes, rice, etc. A welcome change for when you’re tired of making the same dinners over and over again. The higher protein content is helpful when quinoa is used as the starch portion of a meal as it will keep you feeling fuller for longer and provide energy for all your daily tasks.
Futurelife’s SmartOats contains quinoa in a blend of its 5 grains to provide you with all these great benefits.
2. COCOAFor the chocolate lovers out there let’s
just clarify something first. Cocoa is a basic ingredient made from cocoa beans while chocolate is the processed and sweetened treat produced from cocoa. Most health benefits are associated with cocoa and not directly with chocolate, as chocolate is higher in fat and calories due to the other ingredients added to
it. As a raw ingredient, cocoa is a good source of iron, magnesium, manganese, phosphorous and zinc. It also contains the antioxidants catechins and procyanidins. Cocoa beans, along with red wine, tea, cranberries, and other fruits, contain large amounts of flavonols which have extensive antioxidant properties. A 2012 review of evidence on the effects of chocolate on blood pressure concluded that cocoa products, including dark chocolate, may help to slightly lower blood pressure. However, most of the studies were of short duration therefore, the evidence is not very strong. Some limited animal and laboratory research suggests a cocoa-rich diet could offer protection against bowel cancer. However, lab research is not strong enough to make such conclusions. Studies also show limited evidence on stress relief.
For our supermoms you can make yourself a hot steaming cup of cocoa, use products that contain cocoa or when you are looking for an indulgence have some dark chocolate as it contains more cocoa than milk chocolate. However, one must be careful that the majority of foods containing cocoa are sweet treats higher in calories, and therefore portion control is important to keep it a healthy addition to your diet and thereby not contributing to weight gain.
3. BERRIESBerries already have a reputation
for being one of the healthiest options however, lately there are many new berries that are trending. So are they good for us and are the old ones just as good as the new berries on the block?
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Starting off with the most common berry, the strawberry. One serving of strawberries offers 85 milligrams of vitamin C which is 150% of your Daily Value. Strawberries are one of the highest sources of vitamin C only beaten by sweet peppers, oranges, grapefruit and kiwi. Strawberries also provide fibre, manganese, folate, potassium, and like the rest of the berry family, antioxidants.
Another common one is blueberries. Some studies suggest that they may reduce memory decline, and reduce heart attack risk and may provide anti-aging benefits. They are also an excellent source of vitamins C and K, manganese and a good source of dietary fibre. Most recently, researchers revealed that women who ate more than three servings of blueberries or strawberries a week had a 34% lower heart attack risk than those who ate less, as berries have high concentrations of anthocyanin, an antioxidant that may help lower blood pressure and improve blood vessel function. Another study found that women who eat plenty of blueberries and strawberries experienced slower mental decline with age than women who consumed fewer of the fruits.
One of the new berries that people are talking about are Goji berries or Chinese wolfberries. They have been used by Chinese herbalists to help eyesight, boost immune function and promote longevity. They have remarkable levels of vitamin C, beta carotene, amino acids, iron and B
vitamins. Although there are few published clinical trials, many of goji berries’ reported health benefits are related to their high antioxidant concentration.
Moms, there are many types of berries widely available at many supermarkets whether you can find strawberries, blueberries, raspberries, mulberries, cranberries and others. Trying to incorporate them into your diet can be just as beneficial even if you can’t find or afford the more exotic ones. Eat the berries as a healthy snack or add them to yoghurt, to your morning cereal like Futurelife or add them into a delicious smoothie like many of the recipes we have on our website using Futurelife as well. You can use berries fresh or frozen however, just be cautious of berry juices as they can be higher in sugar.
4. SEEDS Seeds are another one where there are
old favourites such as flaxseed, pumpkin and sunflower seeds and new seeds that are showing growing interest such as chia.
Chia seeds provide a plant source of omega-3 fatty acids which are not very common. This is useful if you aren’t a fan of oily fish but still want to benefit from the anti-inflammatory and cardiovascular disease risk reduction. Chia seeds are higher in protein than most seeds which can be useful for vegetarians. Chia seeds can be added to hot drinks, smoothies and cereals for example but note that they take on a gel texture when mixed with
liquids. Another great source of omega-3s are flaxseeds which can be added to baked goods, salads, cereals or adding a crunch to any meal however, if they are ground the body can better breakdown the seeds and get all the goodness from them that it needs to. They are also very high in fibre and magnesium. Flaxseeds are more affordable than chia seeds and therefore, a better option if your purse is appearing a little empty.
Pumpkin seeds or the roasted version, pepitas, have been around for a little longer. The green seeds are high in fat and relatively low in fibre, but are a good source of protein and minerals such as copper, magnesium, manganese and phosphorous.
With all seeds, portion control is important as they are all dense in calories and fat. Eating too many will increase your daily intake of calories and potentially lead to weight gain. Try to stick to 2 tablespoons a day. Also look out for unsalted seeds as increasing your salty food intake contributes to higher blood pressure and risks for other chronic diseases.
There always seems to be a new 'best food' item out there to try and it can often get overwhelming. But let's keep it simple. Enjoy exploring the many healthy superfoods that are out there however, take advantage of what is already at your supermarket and eat as much fresh food as possible incorporated into a healthy balanced diet, thus ensuring you will be well on your way to becoming an even greater, more energised Supermom.
CAN YOU TRY IT SUPERMOMS?
Breakfast berry smoothie bowl topped with goji berries, raspberries,
blackberries, pumpkin seeds, sunflower seeds and chia seeds.
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EnergyEat For High
nutrition
FIVE FAB FOOD GUIDELINESIF YOU’RE LIKE MOST PEOPLE, your dietary habits are probably less than perfect. Your eating is likely a hit-and-miss affair, inconsistent, rushed and an afterthought to your busy schedule. Perhaps you also feel overwhelmed and confused by all the seemingly contradictory nutritional information that’s available.
For many of us, it seems that taking the plunge and eating a more wholesome diet may seem to be the equivalent to travelling to the moon and back. But it doesn’t have to be such a daunting experience.
Choosing the right fuel is not always easy, but with a little insight, inspiration and initiative you can, and will, increase your energy and overall health – and you may even lose some of that extra weight you’ve wanted to get rid of. Eating right should not be about deprivation or difficulty. It should be about feeling empowered, feeling energised, feeling healthier and making the right choices for the right reasons.
Too many of us embark on extreme diets that require us to combat our cupcake infatuations with a “my brain is stronger than your icing” attitude. Trying to beat your body into submission by willpower alone may be more painful than passing a melon-sized kidney stone. Instead, learn about how your body works: about hunger, appetite, digestion and energy balance. Use this information to make better nutrition choices most of the time, not just this week, but for the rest of your life.
This will help you create balance, not perfection. Through an approach that is more sustainable. There isn’t any single diet that’s perfect for everybody. If you feel you need a more personalised approach or you have a serious medical condition, contact a registered dietician, who can help formulate a workable, personalised eating plan to suit your lifestyle and personal requirements.
Absolutely everything we do, think and feel is influenced by what we eat. Bottom line: if you want to perform like a high-energy person, you have to eat like one. What you choose to put on your fork can be more powerful than anything you will find in a prescription bottle. When you give your body what it needs, it can — and will — do miraculous things. By Celynn Erasmus
As the founders of the FAB Quotient and the authors of Fast Food for Sustained Energy, Ceylnn Erasmus and Gabi Steenkamp share their fiveFABfoodguidelines.
Above all, listen to your body. It will tell you more than all the nutrition experts on the planet.
1Don't under eat. Your fuel tank cannot run on empty.
2Don't overeat.You will feel sluggish and lethargic.
3Choose real, unprocessed food.The closer to nature, the better.
4Be balanced.Allow for some flexibility.
5Have fun. Eat with enjoyment and gratitude in order to feel nourished.
SO WHAT? NOW WHAT?Choose a FAB food guideline that
resonates with you. Turn intention into action by implementing that guideline when you eat your next meal and over the next few days. For instance, if you choose don’t overeat then make a point of eating more slowly, and stop eating before you feel overly full.
The fifth FAB food guideline suggests being grateful, so why not start each meal with a gratitude thought and comment, so that you are more mindful before you tuck in. You may find that it helps to write down your chosen FAB food guideline and put it somewhere where you will see it as a regular reminder. Creating new eating habits that are sustainable over the long-term really does start with small steps, such as those that you change from intention to action.
For more ideas and details on the FAB Quotient, visit www. resilientenergycenter.com or get an electronic copy of The FAB Quotient – 21 Ways to hack your lifestyle using the Qr Code below.
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Wine & Dine Spots
LE SI AT CASA TOSCANA
The wines on offer at Hinterland Meat Merchants at The Club in Hazelwood come from partner Jean Engelbrecht’s wineries in Stellenbosch. The range offers a variety of styles, from the fruit-forward and approachable Guardian Peak wines, to the more serious reds from Rust en Vrede. There is something here for everyone, all at an affordable price. The wines on offer include Jean Engelbrecht’s entire portfolio, of which
there are a few wines that are made in very limited quantities, and therefore not widely available. On the warmer days try the Donkiesbaai Steen, or the Moederkerk Chardonnay from The Stellenbosch Reserve range. And perhaps the Cirrus Syrah or The Stellenbosch Reserve Ou Hoofgebou Cabernet Sauvignon for those chilly winter's days that are fast approaching.
Le Si’s menu and wine list exceed expectation. Their continental menu was designed by a team of passionate chefs and incorporates a host of flavours from across the globe. Their attention to personal service and detail is what raises this restaurant above the mediocre, making your experience as a valued guest, truly special and unique. No dining experience is complete without a beautiful wine to complement your meal and Le Si’s in-house wine steward has created an amazing wine list, comprising over 150 different wines from across the globe, to satisfy any palate. They offer an intimate setting with romantic secluded gazebos, red carpet, rose petals and lanterns – perfect for a romantic evening out. If you would like to try something unique and more intimate, Casa Toscana has an underground wine cellar where they host monthly food and wine pairings with the best wine South Africa has to offer. Call 012 348 8820 to make a reservation.
Silver Orange in Hartbeespoort was established in 2004 on a family owned citrus farm. The restaurant offers unique seasonal dining experiences with fresh local and imported ingredients. They are committed to stocking local wines in celebration of the variety that South Africa’s wineries have to offer but they do also stock imported French champagnes and a few Portuguese wines that reflect the owner’s family heritage. Their cellar holds up to 3 000 bottles and their wine list features a staggering 168 wines. The list is changed regularly according to new vintages available and personal taste. Their wines by the glass are handpicked from an excellent range as is their MCC by the glass. Among their 168 listed wines, there are few that are truly unique and rarely seen outside of the Cape. Call 082 378 2948 to make a reservation.
SILVER ORANGE BISTRO
HINTERLAND MEAT MERCHANTS
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Gauteng
Wine Pairings
Two Oceans has taken the guesswork out of wine and snack pairings by pairing six of their wines with some everyday snacks. The fresh strawberry and raspberry flavours of the Two Oceans Shiraz Rosé literally jumps out when paired with moreish roasted garlic chips. This versatile wine also pairs well with Japanese Rice Crackers and Turkish Delight. The fruity profile of Two Oceans Pinot Grigio’s upfront litchi and pear flavours produces a beautiful sweet and salty combination when paired with sea salt potato crisps such as Flannigan’s. Dried mango brings to the fore the gorgeous tropical fruit flavours of the Two Oceans Sauvignon Blanc whilst the subtle spice and smokiness of the Two Oceans Pinot Noir is a hit with medium-spiced biltong. The Two Oceans Cabernet Sauvignon Merlot matches incredibly well with prawn cocktail maize chips, accentuating the juiciness of this blended wine. Olives, although tricky to pair, are a perfect partner for the ripe berry flavours and slight pepperiness of the Two Oceans Shiraz and the fleshiness of the olives ensures your guests will finish the bowl in a flash!
Delheim Wine Estate’s chef recommends enjoying the best of both worlds by pairing their gorgeous wines with decadent cupcakes. They have created out of this world pairings such as Rooibos Cupcake infused with lemon and topped with a cream cheese and honey icing, which is paired with the Delheim Unwooded Chardonnay and an exotic Pomegranate Cupcake matched with the ever-popular Delheim Pinotage Rosé. Enjoy the full tasting at Delheim Estate in Stellenbosch at a cost of R75 per person for four exquisite cupcakes matched with Delheim wines. Visit www.delheim.com for more ideas
Add an uplifting personal touch to springtime celebrations with homemade litchi sorbet served with J.C. Le Roux La Vallée Cap Classique. The sorbet is a superb taste partner for the palate-pleasing La Vallée that is made in the time-honoured French tradition of secondary bottle fermentation. Serve separately or, for an interesting combination, dip a litchi sorbet lolly into a glass of La Vallée and let the irresistible flavours meld in your mouth.
For those who prefer to go alcohol free, try pairing baked white chocolate cheese cake with strawberry coulis with the red berry and floral tones of J.C. Le Roux La Fleurette Non-Alcoholic, which brings out the subtle sweetness of pure opulence of the cheesecake.
GUILT FREE TIPPLE
EVERYDAY SNACKS PAIRED WITH TWO OCEANS WINES
HAVE YOUR CAKE AND
PAIR IT WITH DELHEIM
CHILLED DELIGHT
WITH J.C. LE ROUX
LA VALLÉE
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Out of the Box
48listings
Eastern CapeA
Algoa Park Pharmacy .................................. (041) 452 2036/7Algoa Park Shopping Centre
B
Bolze's Pharmacy......................................... (045) 839 303811 Robinson Rd | Queenstown
Bonnie Doon Pharmacy .............................. (043) 735 161252 Beach Rd | Nahoon | East London
Groot Brak Pharmacy ................................ (044) 620 251149 Long Str | Great Brak River
C
Charlo Pharmacy .......................................... (041) 367 1118Miramar Shopping Centre | Cnr William Moffal & Buffelsfontein Rd
F
Famcare Pharmacy ....................................... (043) 742 313138 St James Rd | Southernwood | East London
G
Grahamstown Pharmacy .............................. (046) 622 7116116 High Str | Grahamstown | 6139
J
John Forbes Pharmacy ................................. (043) 722 2062205 Oxford Str | East London
K
Kei Chemist Pharmacy ................................ (047) 491 4555/8Bell Str | Butterworth | 4960
Kenton Pharmacy ..................................... (046) 648 122940 Kenton Rd | Kenton-on-Sea
Kloof Apteek ............................................. (042) 273 150610 Main Rd | Joubertina
L
Leach Pharmacy ....................................... (046) 624 1648Heritage Mall | Masonic Str | Port Alfred
Luke Pharmacy ........................................ (047) 489 1827Cnr Warner & Evelyn Str | Idutywa
M
Magers Pharmacy ..................................... (045) 839 411273 Cathcart Rd | Queenstown
Marriott & Powell Pharmacy ..................... (041) 582 340038 Govan Mbeki Ave | PE
Midland Drug Store Pharmacy ..................(049) 892 250546 Caledon Str | Graaff Reinet
P
Pacaltsdorp Pharmacy ............................. (044) 878 1700Mission Str | Pacaltsdorp
Protea Pharmacy (PE) .............................. (041) 451 2694Commercial Centre | Sidwell | PE
Q
Queens Mall Pharmacy ............................ (044) 272 0400Queens Mall | Voortrekker Rd | Oudtshoorn
R
Ress & Van Zyl Pharmacy ........................ (044) 873 239283 Hibernia Str | George
S
Seaview Pharmacy .................................... (041) 3782182Spar Centre | Van Reenen Rd | Seaview
W
Wallace's Pharmacy ................................. (046) 622 7320Peppergrove Mall | Grahamstown
Watson & Brink Pharmacy ....................... (044) 272 218473 High Str | Oudtshoorn
Wilderness Pharmacy ................................ (044) 877 0621George Rd | Wilderness
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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49listings
Free StateB
Bahlabani Pharmacy................................... (051) 875 21992 Main Str | Thaba Nchu | Bloemfontein
Bokamoso Pharmacy ................................. (051) 933 336548 Eerwe Str | Ficksburg
G
Geen & Velleman Pharmacy...................... (056) 811 216144 Middel Str | Parys
L
Leibbrandt Pharmacy ................................ (016) 976 1936Fichardt Str | Shop 1 Fichardt Square | Sasolburg
M
Matjhabeng Pharmacy .................................. (057) 352 4087Shop 22 | Metro Village Extension
P
Palmgate Pharmacy ................................ (056) 817 2176Palmgate Sentrum | Parys
Pharmacy @ Spar Heuwelsig .................. (051) 436 0704Shop 10 | Ogilvie Thompson Str | Heuwelsig | Bloemfontein
S
Schuin-Villa Pharmacy ............................. (041) 364 2109322 Cape Rd | Newton Park | Port Elisabeth | 6045
Spitskop Pharmacy .................................. (051) 446 4082Cnr Jan Spies & NP van Wyk Str | Langenhoven Park
GautengA
Acacia Apteek ....................................... (012) 252 4343Sieluig Centre #1 | Maclean Str | Brits | 0250
Acornhoek Pharmacy ............................... (013) 795 5241Shop 3 | Acornhoek Plaza
Albemarle Pharmacy ............................... (011) 902 2610Albemarle Center 39 | Hatfield Ave | Abemarle | Germiston
Alfa Apteek ............................................. (012) 252 4548Edelweiss Building No 10 | Kerkstraat 16 | Brits | 0250
Arrie Nel Apteek ....................................... (012) 543 061529 Jan Booysen Str | Annlin | 0192
Arrie Nel Montana ................................... (012) 548 1721Zambesi Junction | Zambezi Dr | Montana | 1059
B
Baker Steet Pharmacy ............................ (011) 452 7822Shop 4 Karaglen Centre | Cnr Baker and Harris StrEdenglen
Bank City Pharmacy .............................. (011) 492 1799Shop C2 | FNB Bank City | Cnr Simmonds & Pritchard Street | JHB
Baps Mulbarton Pharmacy .................. (011) 682 3813/4Shop 3 | 13 True North Rd | Mulbarton | 2059
Baps Southdale Pharmacy .................... (011) 433 416610 Alamein Rd | Southdale Shopping Sentrum | Southdale 2029
Barclay Square Apteek .......................... (012) 341 8072293 Rissik Str | Sunnyside | 0002
Barra Mall Pharmacy ............................. (011) 938 9278 Old Potch Rd | Nicolas Rd | JHB
Bathopele BP Pharmacy ............................. (011) 906 4107 6124 McBotha Dr | Vosloorus
Bathopele Pharmacy ............................. (011) 906 1037 1701 MC Botha Str | Vosloorus
Bathopele Philani Pharmacy ................. (011) 863 1418 6260 Sam Sekoati Str | Marimba Gardens | Vosloorus
Bathopele Sosh V Pharmacy ................ (012) 906 10371151 Block V | Soshanguve
Bathopele The Dawn Pharmacy ........... (011) 862 3944 Cnr Hassink Rd/Galahad Way | Dawnpark
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50listings
Becker Apteek ....................................... (012) 252 2651 Cnr Velden & Hendrik Verwoerdlaan | Brits 0250
Bellavista Pharmacy ................................... (011) 683 3111 Bellavista Rd | Haddon | JHB
Ben-Chem Pharmacy ................................ (011) 422 6050 44 Harpur Ave | Benoni
Beyerspark Pharmacy .............................. (011) 894 4615 Cnr North Ean Bartlett Rd | Beyers Park Ext 4 Boksburg 1460
Bloed Mall Pharmacy ............................... (012) 326 3887 Shop 13 | Block A | Bloed Mall
Bracken City Pharmacy ........................... (011) 867 3905 Shop 5 | Cnr Hennie Albert & Rea Frankel | Alberton
Brentwood Pharmacy ............................. (011) 395 2055Argus Centre | Great North Rd | Brentwood Park | Benoni
Brits Mall Apteek ..................................... (012) 250 0932Shop 121 Brits Mall | Cnr Hendrik Verwoerd & Mapla Ridge Brits
Brooklyn Apteek ..................................... (012) 460 6422158 Olivier Str | Brooklyn
Brug Pharmacy ...................................... (012) 329 2664Rietfontein Pavillion Centre | Frates Weg & Jakobs Str | Rietfontein
C
Castle Ridge Pharmacy .......................... (012) 347 8499Waterkloof Ridge Lifestyle Centre | Cnr Cliff & Muskejaat | StrWaterkloof Ridge
Central Pharmacy ................................. (011) 852 7805 25 Rose Ave | Lenasia | 1820
Centro Pharmacy .................................. (011) 435 0292 425 Centro Continental | Albert Str | Rosettenville
Centrum Pharmacy .............................. (011) 917 3030 Centrum Point Gebou | Cnr Market & Trichardt | Boksburg
Clinicross Dispensary Alberton ................. (011) 869 7938 Clinton Weg | New Redruth | Alberton | 1450
Clinicross Brackenhurst ............................ (011) 867 1726 38 Hennie Albert Str | Brackenhurst
Clubview Pharmacy .................................... 012 660 1662 204 River View Rd | Clubview | Centurion
Concordia Pharmacy ................................ (012) 361 1339 426 Rodericks Str | Lynnwood | 0002
Country Pharmacy ................................... (014) 577 1208Pep Centre | Rustenburg Rd | Magaliesburg
Crown Avenue Pharmacy ........................ (012) 460 3013471 Fehrsen Str | Cerry Lane Shopping Centre | Muckleneuk
Crowpharm Phy ......................................... (011) 468 19119 Crowthorn Centre | Cnr Arthur & Main Rd | Crowthorn
D
Dalmed Pharmacy ....................................... (011) 740 8706H/V Hendrik Potgieter & Cardigan | Dalview Clinic No 6 | Brakpan | 1540
Damdoryn Pharmacy ................................ (012) 253 5202Cnr Old Rustenburg Rd & R506 | Damdoryn Centre | Hartebeespoortdam
Danmed .................................................. (012) 386 5307Danmed Sentrum | Cnr Danweg & Hetburn | Danville | 0146
Diepkloof Pharmacy ........................................ 011 985 62083790 Makhureng Shopping Centre | Marthinus Smuts Drive Diepkloof
Docville Pharmacy .................................... (011) 693 1147Homestead & Morgan | Greenhills
Doornpoort Apteek ................................ (012) 547 0504/5Airport Weg | Doornpoort | 0017
Doringkloof Pharmacy ............................... (012) 667 3451Doringkloof Mall | Protea Str | Doornkloof
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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51listings
Dunnottar Pharmacy ................................. (011) 734 277351 Nigel Rd | Dunnottar | 1590
E
East Park Pharmacy ................................ (011) 816 1500 10 Cloverfield Rd | Dersley | Springs
Eastern Medicine Depot Pharmacy ......... (011) 421 0836 24 Tom Jones Str | Benoni
Eastern Suburbs Medicine Supplies Pharmacy (017) 811 3502123 Rietfontein Rd | Primrose | Germiston
Eastpark Pharmacy .................................... (011) 816 1500 10 Cloverford Rd | Dersley | Springs
Eastwoodpark Pharmacy ......................... (017) 811 3502Kerkstraat 749 | Arcadia | 0083
Ekhayeni Pharmacy ............................... (011) 364 8497B Ekhaya Complex | Kwa Thema
Elarduspark ............................................. (012) 345 1110Barnardstraat 566 | Elarduspark | 0181
Eldo Park Apteek ..................................... (012) 654 6947Springbok Str 186 | Wierdapark | Centurion
Eldo Park Pharmacy ................................ (012) 654 6947Eldoraigne Village Ctr | 1033 Saxby Ave | Eldorainge Ext1 | Centurion
Eldomed Pharmacy .................................. (011) 945 3441Shop 3 Shoprite Centre | Eldorasopark | 1820
Eldoraigne Village Apteek ......................... (012) 654 6433Eldoraigne Village Ctr | 1033 Saxby Avenue | Ext 1 Centurion | 0157
Ennerdale Pharmacy ............................... (011) 855 077946 Allie Crescent | Ext 9 | Ennerdale
Equifox Courier Pharmacy ....................... (011) 467 7731152b Capricorn Dr | Paulshof Ext 40 | Sandton
Erasmia Pharmacy ..................................... 012 370 1756381 Willem Erasmus Str | Erasmia
Ethandweni Pharmacy ............................ (011) 737 237922435 Majola Str | Kwathema
Etwatwa Pharmacy .................................. (011) 962 2658Shop 35 Daveyton | Benoni
F
Featherbrook Pharmacy .......................... (011) 662 28753B Featherbrook Business Park | Eagle Rd | Featherbrook Krugersdorp
Ferrum Pharmacy .................................... (012) 327 2514494 B Kerkstraat | Pretoria Wes | 0118
Florauna Apteek ...................................... (012) 565 5044 Britsweg 578 | Pretoria Noord | 0182
Frans du Toit Pharmacy ...........................(011) 682 1525 Cnr Tulbach & Tambotie | Culembord Park | Randfontein
Frik Pretorius Pharmacy .......................... (016) 981 2092 5 Flaubert Str | Vanderbijlpark
G
Galaxy Pharmacy .................................... (011) 825 8595Shop 11 | Goldenwalk Walk Centre | 141 Victoria Str | Germiston
Gansbaai Apteek .................................... (028) 384 0637 Hoofweg Str 29 | Gaansbaai
Geduld Pharmacy .................................. (011) 811 2475 82 4de Laan | Geduld | JHB
Glencare Pharmacy Merged with Glen Health .................... (011) 297 0043 8758 Protea Blvd Str Cnr Wildt Chestnut West | Protea Glen Ext 11
Glendower Pharmacy ............................. (011) 453 8280 74 Dunvegan Ave | Dunvegan | Edenvale
Goldenmed Pharmacy ............................ (011) 952 4000 No 10 Checkers Centre | President Kruger Str | Westonaria
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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52listings
Greater Tubatse Pharmacy ...................... (012) 231 7063 PO BOX 164 | Burgersfort | 1150
Greenhealth Pharmacy ............................. (012) 326 1397 Cnr Van Der Walt & Proes Str | Shop Nr 5 | Centre Forum
Greenways Pharmacy .............................. (011) 827 2797 Shop 34 A1 | Lambton Court | Webber Rd | Lambton Germiston
Grosvenor Pharmacy ................................... (011) 463 1070 Hobart Grave Shopping Centre | Corner Hobart & Grosvenor Rd | Bryanston
H
Halala Pharmacy ..................................... (012) 799 4608Halala Shopping Centre
Hammanskraal Phy Pharmacy ................. (012) 711 0175Renbro Sentrum
Hanover Pharmacy ................................... (011) 830 0810Shop 3 | Saleh's Centre | 156 Central Ave | Mayfair | JHB
Hanrimed Apteek ..................................... (011) 740 9377371 Voortrekker Str | Brakpan
Harmelia Pharmacy .................................... (011) 974 791248 Shelton Ave | Isando | Edenvale
Hartmed Pharmacy .................................. (012) 259 1405Shop 3 | Sediba Plaza | Hartebeespoort
Healthcare Cullinan Pharmacy ................ (012) 734 2825Cnr Suid & Hospital Rd | Cullinan
Healthcare Western Area Pharmacy .......... (011) 952 4000 Shop 8 Pick n Pay Centre | Cnr Briggs and Forbes Str Westonaria
Healthmed ............................................... (011) 823 4562137 North Rand Rd | Tower Centre | Eastrand | 1462
Heidelberg ............................................... (016) 341 2135Victorian Centre | 1 Jordaan Str | Heidelberg | 2400
Helikon Park ............................................ (011) 692 3373Cormarant Str | Helikonpark | Randfontein
Henda Apteek ......................................... (012) 997 0300Shop 1 Winmore Vil Centre | Cnr De Ville Bois Mareuil Moreleta Park | 0181
Hennies Apteek ...................................... (016) 933 944610 Van Rhijn Str | Van Der Bijlpark | 1911
Hillcrest Pharmacy ................................. (011) 363 1686 191 Nigel str | Selcourt | Springs | 1567
Hlulani Pharmacy .................................... (016) 592 5027S 65566 Moshoeshoe Str | Zone 14 | Sebokeng
Hoppies Pharmacy .................................... (011) 362 178451 3rd Str | Springs
I
Ifafi Apteek .............................................. (012) 259 1616Winkel 3 Silverside Ctr | Ou Wapad | Ifafi | Brits | 0260
Irene Apteek ............................................. (012) 667 5655Shop 3 Morganster | Cnr Main Rd & Nellmapius | Irene
J
Jaap Van Reenen Apteek ..................... (016) 362 0050/1 Loch Str 30 | Meyerton
Jabula Pharmacy ..................................... (012) 323 3955 93 Boom Str
K
Kagiso Pharmacy ..................................... (011) 410 1970 2904 Sebenzisa Dr | Kagiso | Krugersdorp
Kalapeng Denneboom Pharmacy ............ (012) 805 4120Shop B7 | Denneboom Centre | Mamelodi
Kalapeng Bapong Pharmacy ................... (012) 256 6447Shop 8 | Keya Rona Shopping Centre | Bapong
Kalapeng Denneboom Pharmacy ............ (012) 805 4120Shop B7 | Denneboom Centre | Mamelodi
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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53listings
Kingstan Spectrum Apteek ....................... (011) 814 8101HF Verwoerd 56 | Nigel | 1490
Kinross Pharmacy ..................................... (017) 687 1148Shop 1 | Swanglo Building Medical Centre | Main Str Kinross
Kirknesspark Pharmacy .......................... (012) 662 0094H/v Van Reyneveld | Pier Van Reyneveld
Kismet Pharmacy .................................... (012) 374 4541272 18th Ave | Laudium
Kloof Road Pharmacy ............................. (011) 616 343517 Kloof Rd | Bedfordview
Krugersdorprand Pharmacy ................... (011) 660 6565Cnr Human & Market Str | Krugersdorp
L
Lab Pharmacy ...................................... (018) 787 397154 van Zyl Smith Str | Carltonville
Lancaster Pharmacy .............................. (011) 880 119699 Lancaster Ave | Craighall Park
Le Roux Pharmacy ................................. (012) 252 4125Van Valden Str | Savari Winkel Sentrum
Lethabo Pharmacy .................................. (016) 971 4938Van Staaden Str 4 | Vaalpark
Lunar Pharmacy ..................................... (011) 869 750058 4th Ave | Alberton North | 1450
Lyttleton Pharmacy ................................. (012) 664 5809Contonments Weg 99 | Lyttleton
M
Mackenzie Park Pharmacy ..................... (011) 421 767219 Horn Str | Makenzie Park | Northmead
Madelief Pharmacy ...................................... (012) 565 6980Cnr Daan de Wet & Bokmakierie | Dorandia
Mamelodi Crossing Pharmacy ................. (012) 805 9231Shop F7 | Mamelodi Crossing Complex | Cnr Watloo & Stormvoel Rd | Mamelodi
Kalapeng Greater Tubatsi Pharmacy ....... (012) 231 7063Shop 3 | Limosa Centre | Morone Str | Burgersfort
Kalapeng Mahube Valley Pharmacy ....... (012) 840 0040Shop 11D | Mahube Max City | Tsamya Rd | Mahube Valley Mamelodi
Kalapeng Mamelodi Crossing Pharmacy .. (012) 805 9231Shop F7 | Mamelodi Crossing Complex | Cnr Of Watloo & Stormvoel Rd | Mamelodi
Kalapeng Pharmacy @ Spar .................... (012) 793 0001Shop 40 D | Soshanguve Crossing Mall | Cnr Ruth First Rd & Aubrey Matlala Str | Soshanguve
Kalapeng Pharmacy ................................ (012) 322 7794Shop 3 | Munlochy Building | Cnr Van Der Walt & Schoeman Str | Pretoria
Kalapeng Randpharm Pharmacy .............. (011) 805 8688Shop 21 | 185 Old Pretoria Rd | Midrand City Center | Midrand
Kalapeng Station Pharmacy ..................... (012) 805 4120509 Paul Kruger Str | Pretoria
Kalapeng Sunnyside Pavillion Pharmacy .. (012) 440 2244Pavilion Centre | Cnr Esselen & Celliers Str | Sunnyside
Karen Park Pharmacy ................................ (012) 549 0863Shop 2 Karen Park Crossing | Karen Park
Kemgate Apteek ....................................... (011) 391 2338100 Soutpansberg | Kemptonpark | 1620
Kemptongate Pharmacy ........................... (011) 393 4191Shop 16 A Kemptongate Mall | Cnr CR Swart & Rienert Edleen x1 | Kempton | 6019
Kgabo Pharmacy ...................................... (011) 071 1335Amabela Shopping Centre | Cnr Bluegum & Acacia Str Ebony Park
Khutsong Pharmacy ................................ (012) 801 4248Cnr Tsamaya & Hinderla | Mamelodi East
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54listings
N
Nel 2 Apteek ............................................. (012) 252 3748Winkel 10 Sparsentrum | De Wit Str | Brits | 0250
Nel 3 Apteek .......................................... (012) 252 3010/4Carel de Wet Laan | Brits | 0250
Nikitas Pharmacy ...................................... (011) 855 50642365 Standing Str | Lenasia South | Lenasia
Nedmed Pharmacy ................................... (013) 932 057420 Kruger Str | Bronkhorstspruit
O
Oakdene Pharmacy ................................. (011) 435 2295Shop 11-13 Comaro Crossing Centre | Cnr Boundary & Comaro Str | Oakdene
Olivewood Apteek .................................... (012) 997 4407H/V Wekker | De Ville Bois | Moreletapark | 0044
Oos Kaap Apteek ..................................... (042) 295 216054 Main Rd | Humansdorp
Orchards Pharmacy ................................ (012) 549 1304 Shop 3 | Cnr Garden Rd & Doreen | Rosslyn
P
Petersfield Pharmacy ............................... (011) 811 3680Shop 9 | Springgate Centre | 47 Paul Kruger Str | Springs
Petervale Pharmacy .................................. (011) 803 7363Cambridge Crossing Centre | Cnr Witkoppen & Stonehaven Str | Paulshof
Pharmacentre Pharmacy Waverly .......... (012) 332 1525 Shop 55 | Waverly Plaza | 1116 Hertzog Str | Villeria | 0186
Pharmacy @ Spar Dely Road ................ (012) 348 4737 Cnr Louis & Dely Rd | Newlands | Pretoria
Pharmacy @ Spar Noord ............................. (012) 546 0795 Spar Centrum | Rachel De Beer Str | Pretoria Notrth
Pharmacy @ Spar Noord ....................... (011) 452 5777 Unit 25 | Stoneridge Centre | Stoneridge Drive | Greenstone Park | Edenvale | 1609
Mangalani Glen Pharmacy ...................... (011) 987 70371729 Sagewood Str | Protea Glen
Mangalani Pharmacy .............................. (073) 846 7660Shop 6 | 4407 Chris Hani Rd | Mangalani Complex
Maunde Pharmacy .................................. (082) 043 8105Shop 03 | Maunde Shopping Centre | Cnr Maunde & Khosa Str | Atteridgeville
Maymed Meyerspark Pharmacy ............. (012) 803 7715131 Pienaar Str | Meyerspark | Shop 2 | Anteen Building
Mdukholwa Pharmacy ............................ (011) 736 177813130 Rampela Str | Springs
Medicare Actonville Pharmacy ................ (011) 421 1671 816 Singh Str | Actonville | Benoni
Med Leigh Pharmacy ................................ (011) 823 1274 Shop 10 | The Square Centre | Rietfonteinweg | Boksburg
Medicine Square Pharmacy ....................... (011) 475 6266 1 Constantia Square | Jim Fouche & Antelope | Helderkruin
Medikruin Pharmacy ............................... (011) 954 4391 Noordheuwel Sentrum | Robert Broom street | Noordheuwel
Melamed Pharmacy ................................ (012) 549 113929 Jensen Rd | The Orchard
Metro Pharmacy ...................................... (012) 327 0842451 Mitchell Str | Pretoria West
Mimosa Pharmacy .................................. (012) 335 2952Paul Kruger Str | Les Marais
Mogale City Pharmacy ........................... (011) 665 9011
Moreletapark Apteek .............................. (012) 997 1795Rubenstein Rylaan 680 | Moreletapark | 0044
Mulmed Dispensary Pharmacy ............. (011) 432 552970 Hythe Ave | Malbarton
Murrayfield Pharmacy ............................ (012) 803 51676 Rubida Park | Cnr Rubida & Rossouw | Murrayfield
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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55listings
Pharmacy @ Spar Oregon ..................... (012) 664 6193 Cnr Rabie & Glover | Lyttleton | Pretoria
Pharmacy @ Spar Willow Way ...... (012) 807 1349/0461 Shop 9 | Willow Way Shopping Centre | Lynwood Rd | Pretoria
Protea Glen Pharmacy ............................. (011) 297 2181Shop 10 | Protea Glen Mall | Soweto
Protea Pharmacy ..................................... (011) 975 4438101 Comissioner Str | Kempton Park
R
Randfontein Village Pharmacy ................ (011) 412 331057 Main Rd | Randfontein
Rapha Pharmacy .................................... (011) 648 242545 Raleigh Str | Yeoville, Jhb
Rooihuiskraal Pharmacy ......................... (012) 661 2523208 Panorama Weg | Centurion
Rosslyn Pharmacy .................................. (012) 541 2901Kotzenberg Str | Nedbank Centrum | Rosslyn
Rynfield Pharmacy ................................. (011) 849 182631 Miles Sharp Str | Rynfield | Benoni
S
Sanurama Pharmacy .............................. (011) 852 2044Lenasia Square | Shop 3002
Schoemansville Apteek .......................... (012) 253 0305St Monica Str | Schoemansville
Serene Apteek ........................................ (012) 361 6969Winifred Yell Str | Garsfontein | Pretoria | 0042
Siloe Pharmacy ....................................... (011) 436 22991 Geranium Rd | Rosettenville | JHB
Sontonga Mall Pharmacy ....................... (011) 903 3878Shop 24-26 | Santongamall | Katlehong
Southrand Pharmacy .............................. (011) 436 2608220 Johannesburg Weg | La Rochelle
Spar Florida Junction Pharmacy .............. (011) 472 4735Shop 7 Ontdekkers | Roodepoort
Station Square pharmacy ......................... (012) 323 0837Shop 16 | Station Square Mall | Bosman Str | Pretoria
Summerfields Pharmacy ......................... (011) 918 6804Shop 9 | Summerfields Center | Finch Road | Spit
Sunnyside Pavillion Pharmacy ................ (012) 440 2244P.O Box 487 Bendor Park | 0713
T
Tahiti Pharmacy ..................................... (011) 852 13686 Pelican Ave | Lenasia
Tebogo Pharmacy .................................. (011) 204 1900Shop 4 | Yarona Shoprite Centre | Cnr Archerfish & Angelfish | Kaalfontein
The Medicine Shop Pharmacy ................ (012) 346 4317/18Shop 11 | Groenkloof Plaza | Groenkloof
The Ointment Jar Pharmacy ........................ (087) 941 4079Shop 5 | Darepa Court | Cnr Louis Botha | Stigland Ave
Thorntree Pharmacy...................................... (012) 791 3713Shop 26 | Block X X | Thorntree Shopping Centre | Umphasa Rd | Soshanguve
Tirisano Pharmacy ........................................ (012) 797 30461535 Block F | Soshanguve
Townsview Pharmacy .................................... (011) 683 700865C Main Str | Johannesburg | Gauteng
Trichardt Straat Pharmacy ........................... (012) 379 2600450 Karel Trichardtstraat | Mountain View | Pretoria
Tsakane Pharmacy ....................................... (011) 738 63272020 Xhosa Str | Tsakane
Turf Pharmacy .............................................. (011) 434 3051 107 High Str | Turffontein
Tyrone Pharmacy .......................................... (011) 646 3818Shop 1 & 2 Parkview Centre | 54 Tyrone Ave | Parkview
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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56listings
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Ladysmith Pharmacy ............................. (036) 637 7891262 Murchison Str | Ladysmith
M
Marine World Pharmacy ........................... (031) 332 0636Shop D15 | 1 King Shaka Ave
Medi Marl Pharmacy ................................ (032) 945 3100Shop 6 | Aslen Centre | 236 Gopalall Hubans Rd
Motalas Pharmacy ................................... (031) 304 8465148 Victoria Str | Durban
O
Oval Pharmacy ........................................ (036) 637 4109Shop 52 | Keate Str | Oval Shopping Centre | Ladysmith
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Pasteur Pharmacy ................................... (034) 980 8512153 Hoog Str | Vryheid
Pharmacy @ Spar Migamed ................... (039) 311 3631No 3 | Owen Ellis Dr | Port Edward
Pharmacy @ Spar Stanger ...................... (032) 551 6404125 Balcomb Str | Kwa Dukuza
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Remedia Pharmacy ................................. (034) 981 4748215 Utrechts Str | Vryheid
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Shepmed Pharmacy ............................... (031) 705 390859 Shepstone Rd | New Germany
Stanger Pharmacy .................................. (032) 551 1828Shop 8 | White House Centre | 13 Chief Luthuli Str Kwadukuza
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The Dundee Trading Pharmacy .................. (034) 218 168343 A Victoria Rd | Dundee
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Umqulusi Pharmacy ................... ................ (034) 933 0014AGIS Nzima Str | Emondlo
Waterkloof Pharmacy ................................ (012) 346 882721 Waterkloof Corner Shopping Centre | Waterkloof Str Brooklyn
Wespark Pharmacy ..................................... (012) 386 2498Cnr Andrew & Mostert | Inner Cresent 32 | Wespark
Wilgers Pharmacy ....................................... (012) 807 5182Shop 17 | Willows Crossing | 570 Rossouw Str The Willows
Witpoortjie Pharmacy ................................ (011) 664 6000/136 Genl. Pienaar | Witpoortjie | Roodepoort
Wonderpark Apteek ................................ (012) 549 3349Wonderpark Winkelsentrum | Karenpark | Pretoria | 0118
Woolfsons Pharmacy ............................. (012) 342 45471098 Burnette Str | Hatfield
Kwazulu-NatalA
Arcadia Pharmacy ................................. (032) 552 786073 King Shaka Str | Stanger
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East Coast Pharmacy ............................ (032) 946 2731Shop 34 | Lifestyle Centre | Ballito
Endumeni Pharmacy ............................. (034) 212 5220Shop 3 | 56 Smith Str | Dundee
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Grosvenor Pharmacy ............................ (039) 682 2590Cnr Nelson Mandela Dr & Aiken Str | Port Shepstone
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Isandlwona Pharmacy .......................... (034) 271 003958 Mdlalose Str | Nquthu
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Kranskop Pharmacy ............................. (033) 444 1875Shop 9 | Fesi Mall | Kranskop
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57listings
Umzimed Pharmacy ..................... .............. (039) 259 0208Shop 19 | Erf 1607 Main Rd | De Bruyn Plaza | Umzimkhulu
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Van Der Nest Pharmacy .......................... (034) 982 2844226 Utrecht Str | Vryheid
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Wilmar Pharmacy ..................................... (034) 981 3922187 Kerk Str | Vryheid
LimpopoB
Burgersfort Pharmacy ............................... (013) 231 7751Shop 26 | Morone Shopping Centre | Winterbach Str | Burgersfort
Burmed Pharmacy .................................... (013) 231 7449Shop 4 | Twin City Buildig | Dirk Winterbach Str | Burgersfort
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City-Med Pharmacy .................................. (015) 295 729017 Jorrison Str | Polokwane
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Ellisras Pharmacy ..................................... (014) 763 256110 Jacobus Str | Ellisras
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Greater Tubatsi Pharmacy ...................... (013) 231 7063Shop 3 | Limosa Centre | Morone Str | Burgersfort
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Kalapeng Mankweng Pharmacy .............. (015) 267 7105Shop 23 | Twincity Makweng Centre | Paledi Spar | Polokwane
Kalapeng Steelpoort Pharmacy ................ (013) 230 9321Business Centre | Rodum Dr | SteelpoortKhanimamba Pharmacy .......................... (014) 784 4683Shop 6 | Northam Shopping Centre | Northam
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Lebowakgomo Pharmacy ....................... (015) 633 7403Shop 4 | Lebowakgomo Plaza | Lebowakgomo Lepele-Nkumpi Rural
Kalapeng Lethlabile Med Pharmacy ........ (015) 491 292472 Ruiter Str | Mokopane
Libra Pharmacy ...................................... (015) 297 104694 Landros Mare Str | Pietersburg
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Mall @ Lebo Spar Pharmacy ................. (015) 633 5972Mall @ Lebo | Lebokwagomo | Thabomoopo | Cnr R518 & R579 Rd
Medipharm Pharmacy ............................ (015) 491 209742 Ruiter Str | Mokopane
Messina Pharmacy ................................. (015) 534 0812Nasionale Weg 6 | Musina
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Pharmacy @ Spar - Onverwacht ............ (014) 763 5146Sunset Point Plaza | Cnr Joe Slovo Ave & Pril | Ellisras
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Rixile Pharmacy ........................................ (076) 426 7003Stand No. 1938/3 | Unit 3 Market Str | Shabangu Business Centre | Dwarsloop Phase 1 | Mafemani | 1285
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Sibasa Family Pharmacy ...................... (015) 963 1253Shop 1 | Old Post Office Rd | Sibasa | Thohoyandou
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Thulamahashe Pharmacy ..................... (013) 773 0351Shop 108 | Plaza main Rd | Thulamashe
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Vaalwater Pharmacy ............................ (014) 755 3574Sanddrifweg 251 | Vaalwater
Vhutshilo Pharmacy .............................. (015) 967 0169Tshilanba Centre Shop | Modala Plaza | Mutale
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58listings
Moms Witbank Pharmacy .................... (013) 697 15559 OR Tambo | Middelburg
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Olifants Pharmacy .................................. (013) 282 581729 Kerk Str | Middelburg
OK Sentrum Pharmacy ........................... (013) 656 1681Metropolitan Centre | Cnr Botha Ave & Delville Str Witbank
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Pharmacy @ Spar Mahushu ................... (072) 648 2828339 Bhekiswako Trust | Cnr Hazyview & Numdi
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Pharmacy @ Spar - White River Mall ........ (013) 750 0476Shop 8 | Strydom Spar Centre | Whiteriver | Muphumalanga
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Tasbet Park Apteek ................................. (013) 697 0678Cnr Springbok & Boekenhout | Tasbetpark | Witbank 1040
Nothern CapeS
Six Pharmacy ......................................... (054) 332 450145 Scott Str | Upington
North WestB
Biblio Plaza Apteek .................................. (018) 293 3784Game Centre | Thabo Mbeki & Nelson Mandela | Rustenburg | 0300
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Cachet Pharmacy .................................. (018) 293 378492 Steve Biko Ave | Potchefstroom
Chris Gibson Pharmacy ......................... (014) 592 9292Shop 10 | Checkers Centre | Church Str | Rustenburg
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Kalapeng Bapong Pharmacy ................ (012) 256 6447Shop 8 | Keya Rona Shopping Centre | Bapong
MpumalangaB
Bambanani Pharmacy ............................. (013) 243 0486186 Crown Ntuli Str | Bambanani Medical Centre | Middelburg
Bosbokrand Pharmacy ............................ (013) 799 0788Bushbuckridge Centre | Main Rd | Bosbokrand
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Cosmos Pharmacy .................................. (017) 647 3446C10 Eeufees & Du Plooy Str | Bethal
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Driefontein Pharmacy ............................. (017) 631 1567Driefontein Sentrum | Pieter Wenningstraat | Secunda
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Emalahleni Pharmacy ............................. (013) 616 1699Shop 6 | Mimosa Centre | 89 Botha Str | Witbank
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Joubert Pharmacy .................................. (013) 235 2154Lydenburg Spar Centrum | Viljoen Str | Lydenburg
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Kinross Pharmacy .................................. (017) 687 1148Shop 1 | Swanglo Building Medical Centre | Main Str | Kinross
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Lydenburg Pharmacy ............................. (013) 235 232156 Kantoor Str | Lyndenburg
Laeveld Apteek .................................. (013) 751 3891/213 Chief Mgyene Khumalo Dr | Whiteriver | 1240
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Marite Pharmacy .................................... (013) 708 080937 Main Str | Marite
Moms Dagbreek Pharmacy ................... (013) 243 22439 OR Tambo | Middelburg
Moms Karankop Pharmacy ................ (013) 245 1037/8105 Lilian Ngoyi Str | Middelburg
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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59listings
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Lehurutshe Pharmacy ................................. (018) 363 4583Shop 2 | Baitiredi Building | Mangope Highway | Lehurutshe Zeerust Rural
Lesego Pharmacy ......................................... (014) 555 5659Stand 938 Unit 3 | 1401 Tlhantlhagane Str | Mogwase
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Mogwase Pharmacy ................................... (014) 555 6110Shop 23 | Mogwase Shopping Centre | Station Rd | Mogwase
Mooney Close Pharmacy .......................... (014) 533 11682 Moony Close | Safari Gardens X8 | Rustenburg
Mooney Close Magalies Pharmacy ......... (014) 592 8968Shop 8 | Magaliesview Centre | Rustenburg | 0300
Mooinooi Apteek .......................................... (014) 574 3106H/V Lonrho Ave & Wilkinson Str | Mooinooi | 0325
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Nissens Apteek ....................................... (014) 592 3387President Mbeki 118B | Rustenburg | 0299
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Pharmacy @ Spar Lautzlaan ................. (018) 468 123040 Lautzlaan | Flimieda
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Ridderstraat Apteek ............................... (014) 596 5998H/V Ridder & Smit Str | Rustenburg | 0303
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Toka Pharmacy ....................................... (014) 592 2738House No. 1 | Mosemela | Rustenberg
Western CapeA
A. Stewart Pharmacy ............................. (028) 312 1410Shop 8 | 81 Main Rd | Pick 'n Pay Centre | Hermanus
Alex Grant Pharmacy ............................. (028) 313 1825Shop 14B | Gateway Centre | Hermanus
A-Plus Pharmacy ................................... (021) 637 5737Shop No 6 Rawoot Square | Cnr Klipfontein & Carnie Rd | Rylands Est | Cape Town
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Bantry Bay Pharmacy ........................... (021) 439 229029 Victoria Rd | Bantry Bay | Cape Town
Braudes Pharmacy ............................... (021) 696 056131 B Lawrence Rd | Athlone | Cape Town
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Cape Town Station Pharmacy ............... (021) 419 1631Shop 16 | Cape Town Station Concourse | Adderley Str
Cara's Pharmacy ......................................... (021) 638 6595129 Comet Rd | Gatesville
Ceres Pharmacy .......................................... (023) 312 2440104 Voortrekker Str | Ceres
Circle Pharmacy ............................................ (021) 851 2600Shop No. 5 Circle Centre | Main Rd | Somerset West
Constantia Pharmacy ..................................... (021) 794 3713Shop 25 | Constantia Village Centre | Constantia
Cylnor Pharmacy .......................................... (021) 855 3220Cnr Old Stellenbosch & Helderberg Rd | Somerset West
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Distrik Pharmacy .......................................... (022) 713 526135 Main Str | Vredenburg
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Fraaikem Pharmacy ...................................... (044) 696 6638Spar Centre | Fraaiuitsig | Hartenbos
Fynbos Pharmacy .......................................... (028) 754 1860Hoofweg-Wes | Stilbaai | 6785
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Gansbaai Apteek ...................................... (028) 384 0637Hoofweg Str 29 | Gansbaai | 7220
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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60listings
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Onrus Pharmacy .................................... (028) 316 1717Hoofweg | Onrus Handelspos | Onrusrivier | 7201
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Pharma Kem Pharmacy .......................... (021) 854 445640 Fagan Str | Strand
Plax Pharmacy ....................................... (021) 761 4121488 Landsdowne Rd | Landsdowne | Cape Town
Port Nolloth Pharmacy ........................... (027) 851 8240Main Rd | Port Nolloth | 8280
Protea Pharmacy (George) ....................... (044) 874 312492 York Str | George
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Riversdalse Pharmacy ........................... (028) 713 108944 Church Str | Riversdale | 6670
Roodeberg Pharmacy ............................ (021) 871 1034175 Main Rd | Paarl
Rustenburg Muizenberg Pharmacy ...... (021) 788 802852 Beach Rd | Muizenberg
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Sederkem Pharmacy ............................ (027) 482 12262 Augsburg Weg | Clanwilliam
Steenberg Pharmacy ............................ (021) 701 7326Shop 3-4 | Somerset Building | Military Rd | Steenberg
Steps To Health Pharmacy ................... (021) 712 505086 Boundary Rd | Cnr Kendal & Boundary Rd | Dieprivier
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Thaba Bosiu Pharmacy ......................... (013) 696 21264740 K G Healthcare Centre | Cnr Willie Ackerman & Sonny Ndala Str | Witbank | Emalahleni
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Vitacare Rondebosch Pharmacy .......... (021) 685 3030Shop 15 | Riverside Centre | Main Rd | Rondebosch
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Heidelberg Pharmacy ............................... (028) 722 124333 Faurie Str | Heidelberg
Heldervue Pharmacy ................................ (021) 855 1260Abellia Str | Heldervue Centre | Heldervue | Somerset West
Hermanus Pharmacy ............................... (028) 312 2335145 Main Rd | Hermanus
Heyns Pharmacy ..................................... (022) 433 2336Hoofstraat 41 | Moorreesburg
Hypermed Pharmacy ............................... (021) 434 1414Cnr York & Main Rd | Green Point
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Jafmed Pharmacy .................................... (021) 703 9791328 Ottery Rd | Ottery East | Cape Town
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Ladismith Pharmacy ................................. (028) 551 107032 Van Riebeeck Str | Ladismith
Lutzville Pharmacy .................................... (027) 217 292614 Matzikama Str | Lutzville | 8165
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Medi-Dal Pharmacy ................................... (028) 713 2652/4Cnr Dickson & Barry Str | Riversdale
M-Kem Pharmacy ................................... (021) 948 4424Cnr Durban Rd & Ragan Str | Bellville | Cape Town
Mosselbaai Apteek ............................... (044) 691 345610 Market Str | Mosselbaai
Mosskem Pharmacy ............................... (044) 601 6700Spar Centre | Kompanje Ave | Mossel Bay
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Newlands Pharmacy ............................... (021) 685 3011Ashley Cooper House | Main Rd | Newlands
Nuweveld Pharmacy ........................... (023) 414 2151/247 Donkin Str | Beaufort Wes
WeCareWeCareWeCareINDEPENDENT PHARMACY NETWORK
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61listings
Vredendal Pharmacy ............................ (027) 213 151023 Kerkstraat | Vredendal | 8160
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Waterstone Pharmacy ................................ (021) 852 0186Shop No 7 | Waterstone Village | Sormerset West
Westport Pharmacy ................................. (021) 554 0052Shop 19 | Sandown Rd | Blouberg Sands
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Zetlers Pharmacy .......................................... (021) 465 4479Shop 1 | 12 Mill Str | Gardens | Cape Town | 8001
NamibiaA
Auas Valley Pharmacy ............................. (+264) 612 39241 8 Bessemer Str | Suiderhof | Windhoek
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Esteria Apteek .......................................... (+264) 612 37424269 Independent Ave | Windhoek
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Klein Windhoek Pharmacy ........................(+264) 612 27323341 Sam Nujoma Dr | Klein Windhoek
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Namib Pharmacy ........................................ (+264)123 7103195 Independence Ave | Windhoek
Niemeyer Pharmacy .................................. (+264) 612 2529663 Independence Ave | Windhoek
Walvis Bay Pharmacy ............................... (+264) 642 037777th Str | Walvis Bay
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