Innholdsfortegnelse for JUNE 2018 i Essentials South Africa

It can feel like we do a million things every day, but how many things on the to-do list are beneficial towards our emotional well-being? I was inspired by the women in the feature on p36 (‘Metime’ is life’s best therapy): there’s Janita who created a ‘she shed’ filled with feel-good trinkets, Laura-Kim whose weekly yoga session helps her hit the reset button, and Katlego who says that travelling solo is what keeps her sane. If that’s not enough to convince you to put yourself on your priority list, maybe our article about having more sex on p40 will! We also show you how to create your own mental-health first-aid kit on p33 (yup, it’s a thing andit’s so important), plus two moms took part in a challenge to break…

SAVE TIME IN THE MORNINGS If you like to kick off your day with a breakfast smoothie, then skip the hassle of chopping each morning with some weekend meal prep. Buy your fruit in bulk, cut it up and pop it in the freezer and it’ll be ready to go into your smoothie in the morning. ADD TO YOUR BREAKFAST Chia and hemp seeds are packed with protein and are a great source of Omega 3 and 6. A little goes a long way, so just sprinkle a teaspoon or two over your morning oats or yoghurt. Love pancakes? Add açai powder to your batter – it’s loaded with good-for-you antioxidants and nutrients. SMART SNACKING Beat that mid-afternoon slump with home-made date balls. Blend equal amounts of dates and shredded…

What are winter's hottest fashion trends? We've got the scoop at essentials.co.za Products and prices were checked at time of going to print…

‘You’ll never be able to do that’; ‘she’s so much smarter than you’; ‘you’ll probably just make a mess of it’. At some stage, all of us have experienced the negative self-doubt dished out by our own ‘inner critic’. Career coach Deborah Hartung says that negative self-talk can be really damaging to your self-esteem, preventing you from reaching your goals. So how do you silence your inner critic? Here are Deborah’s five tips to ending the cycle of self-doubt: 1. NAME YOUR INNER CRITIC Your inner critic is the enemy, so you need to recognise her and give her a name. Go ahead and name her after the meanest girl you knew growing up. Understand that she is not you, and call her out on her criticism. 2. ASK YOURSELF…

EVERYONE'S TALKING ABOUT... A LOUD MOUTH Winter has arrived and while the colour may have been drained from everything outside, it’s time to brighten up your pout. Be your own Wonder Woman with a timeless red or channel your inner goddess with a bold berry. The dry weather calls for a moisture-rich formula so ditch the matte and grab an intense, creamy lip colour instead. We love the Lipify Stylo lipsticks from L.A. Girl – they feel like a velvet dream on your lips without compromising on colour. Available in 16 shades, R105,95, Dis-Chem SAVE OR SPLURGE Nail the ‘no make-up’ look with these BB creams FAST BEAUTY FIX Bring life to limp curls with this moisturising treatment 2 tbsp aloe vera Promotes growth and soothes the scalp 2 tbsp…

Braving an at-home colour job? Yes, it’s obvious, but always read the instructions and do a strand and allergy test. If you’re changing your colour by more than three shades, are adding highlights to very dark hair, or have hair that’s already damaged, it might be better to visit a salon. 1 KNOW YOUR TONE The biggest mistake many of us make when choosing a box colour is not matching the shade to our skin undertone. If you feel you might be cool-toned, select colourants that contain an ash undertone such as blue or violet to neutralise warmth. If you think you’re warm-toned, golden-undertoned colourants, such as yellow or red, are your best bet. If you’re unsure, visit your nearest beauty counter as a consultant will easily be able to…

ENDOMETRIOSIS Endometriosis often goes undiagnosed, even though it affects 1 in 10 women of reproductive age worldwide. It occurs when tissue that normally grows inside your uterus grows outside of it. This tissue still works as if it’s inside your womb – it swells and bleeds at the same time as your period, but has no way of leaving the body. It ends up causing pain, and bowel and urinary issues. TRY THIS If you have heavy bleeding, severe pelvic pain, and pain from sex or when you go to the loo, see your GP. The only way to diagnose it is via a laparoscopy (excess tissue will be removed at the same time). You may need hormone therapy or more surgery; see endometriosisawareness.co.za HEAVY BLEEDING Some women…

It’s been lingering in the corner of your living room for well over a year. Occasionally it rolls around a bit, gets in the way of the vacuum cleaner, or provides a seat for someone when the couch gets overcrowded. It’s even been used as a foot rest at times. Who knew there were so many uses for a Pilates ball? Of course, its main function is a workout tool, as it helps to provide an unstable surface for a number of exercises. It’s this instability that demands more muscle engagement, particularly in the core and glutes, as you have to work to keep your balance, therefore increasing the intensity of an exercise. Baffled? Personal trainer Stephanie Whitehead shares her top Pilates ball moves for toning up. KNEE TUCKS WITH…

KOREAN RICE BOWL SERVES 2 READY IN 30 MIN 100g basmati rice 3 tbsp vegetable oil 2 garlic cloves, crushed 150g mixed mushrooms, roughly chopped 1 carrot, cut into very thin matchsticks 100g baby spinach leaves ½ tbsp soy sauce 2 large eggs 60g bean sprouts 2 spring onions, finely sliced Small handful of coriander leaves, chopped Hot chilli sauce, to serve 1 Cook the rice, according to the pack instructions. Heat 1 tbsp of the oil in a large frying pan over a medium heat, add the garlic and cook for 30 sec, then add the mushrooms. Cook for 1 min, then push them to one side of the frying pan, add the carrot and keep it in another part of the pan; heat for 2 min. Finally, set…

Whether you re celebrating Father s Day or just having a cosy winter get-together, use this Sunday lunch menu to serve family and friends ROAST PORK BELLY WITH APPLES & CIDER SERVES 6 READY IN 1 HR 40 MIN 1.5kg pork belly, fat scored several times with a sharp knife and cut into 4 2 tbsp sea salt 2 red onions, thickly sliced 1 butternut, peeled,seeds removed and cut into chunks 3 tbsp olive oil 3 apples, quartered and cored 500ml cider Small bunch of sage leaves 1 Heat oven to 240°C. Rub the pork's skin liberally with the sea salt. 2 Spread out the onion and butternut in a large roasting tin and drizzle over the olive oil. Lay the pork on top and cook for 30 min, to…

1. The handy trolley Besides the convenience it offers when entertaining at home, this nifty drinks trolley can also be used if you need some extra storage space. Put it in the kitchen when you want more counter space, set it up in the dining room when you’re hosting a buffet dinner, or use it to move dirty dishes back to the kitchen afterwards. You’ll wonder how you ever lived without it! 2. The storage table In a small living room, furniture needs to work harder – this coffee table has cupholders, a place to keep your old issues of Essentials, and so much more. The table’s four top dividers open up to provide ample space to stash all your gadgets, TV remotes, you name it. It’s also mounted on…

SEND OUT TICKETS Cheesy? Definitely, but homemade tickets – even if you send them via WhatsApp – will make everyone feel like they're invited to an old-school night at the drive-in. CINNAMON APPLE POPCORN (SERVES TWO... OR JUST ONE IF YOU'RE HUNGRY!) 1 apple, cored 1 tsp cinnamon ½ cup popcorn kernels or 1 pack microwaveable popcorn 2 tbsp melted butter 2 tsp brown sugar 1 Heat the oven to 160°C. Slice the apple into fine rounds and put on a baking tray. Sprinkle with half of the cinnamon and bake for 45 min until golden, turning halfway through cooking. 2 Pop the popcorn as per the packet instructions, then tip into a large bowl and toss with the melted butter, sugar and remaining cinnamon. 3 Stir in the baked-apple…

LAST MONTH YOU LOVED.... OUR ULTIMATE PANCAKE RECIPE ‘[Made] the pancakes last night with spinach and feta, and some with Bovril and cheese. The rest with lemon and brown sugar. It was amazing!’ – Janine Smit OUR TWITTER POLL RESULTS ARE IN! How much time do you have in the morning to do make-up? WHO TO FOLLOW If you’re looking for a new Insta pet to follow, @iamlilbub is your girl. The wide-eyed, one-of-a-kind kitty was born with an array of genetic abnormalities, such as a case of dwarfism and a lack of teeth, which makes her tongue stick out all the time. Despite her physical challenges, Bub is a healthy and cute feline with a positive attitude, who will always brighten your day. We asked you... HAVE YOU EVER…

CORDUROY'S COOL COMEBACK Not known for being sexy, corduroy was one fashion trend we thought was best left in the past... but now it's back! Forget about your grandfather’s baggy trousers and schoolgirl pinafores, the material has stepped into the future with a whole new look. Taking inspiration from tailored menswear, it's now sleek and structured in jewel shades of burgundy, amber and sapphire for winter. Mango shows us how to rock corduroy this season with flattering jackets, but you can also try mini-dresses or skinny pants. Earn extra style points by layering the trend – think pants, shirt and jacket all in corduroy. Corduroy blazer, R1 999; high-waist pants, R1 399; both Mango Online. IF YOU ONLY BUY 1 THING... Get yourself a playful chubby jacket. Why? Cute and…

Wide appeal If you’re anything like us, then you probably live in your jeans. We’re not saying stop, just give your denim dedication a refresh with style-of-the-moment, wide-leg jeans. Print perfection Busy prints like polka dots can hide a multitude of lumps and bumps. Create contrast by wearing pattern on the areas of your body you want to highlight and darker block colours elsewhere. Get your blocks on When the weather proves unpredictable, stilettos just won’t do. Swap them for easy-to-wear block-heel ankle boots that tick both the ‘style’ and ‘comfort’ boxes. Look for textures like suede, and embellished details. In the bag No longer just for days spent at the beach, woven bags are so right now. Big enough to be practical, but pretty enough to make a statement,…

3 ENERGY-BOOSTING EXERCISES Whether you need to refresh your body or your mind (or even both!), there’s a workout that can help you feel revitalised in a matter of minutes… 1. FOR A MENTAL BOOST: TRY YOGA ‘The focus on breathing and mindfulness in yoga can help reduce stress and, in turn, increase energy and a general feeling of well-being,’ says personal trainer and fitness guru Dan Roberts. ‘It can be very energising from a psychological viewpoint.' Om-azing! 2. THE OFFICE ENERGISER: TRY A QUICK WALK In a recent study, participants who, after sitting still for two hours, took a three-minute stroll every 30 minutes for the rest of a seven-hour day, had lower levels of fatigue than when they stayed sedentary all day. Tea break anyone? 3. THE BATTERY…

How would you like to drop a dress size, feel more focused and boost energy levels? Well, you can on this easy seven-day plan. ‘If you feel your engine runs a bit faster after a cup of coffee, that’s because it actually does,’ says Dr Bob Arnot, author of The Coffee Lover’s Diet (HarperCollins). ‘Caffeine helps to increase the body’s metabolic rate, so that you burn more kilojoules, even when you’re not moving.’ THE FACTS ✱ Drinking coffee can help to improve your mood – a 2011 US study involving 50 000 women found that those who drank four cups of coffee a day lowered their risk of depression by 20%. ✱ Certain acids in coffee may help reduce inflammation that triggers depression. ✱ A 2005 study revealed that caffeine…

CHOCOLATE TORTE SERVES 8-10 READY IN 1 HR 15 MIN 200g dark chocolate, broken into pieces 200g butter 5 large eggs, separated 100g castor sugar 50g cocoa 2-3 tbsp cacoa nibs 1 Heat the oven to 160°C. Melt together the chocolate and the butter in a pan. In a bowl, whisk together the egg yolks and sugar until the mixture is thick and creamy. Whisk in the cocoa and then fold in the melted-chocolate mixture. 2 In a separate bowl, whisk the egg whites until stiff. Fold a tablespoon of the egg whites into the chocolate mixture, to loosen it, then fold in the remaining egg whites. 3 Pour the mixture into a lined 20cm round cake tin and then sprinkle the cacoa nibs over the top. Bake the cake…

Tired of how your kitchen looks? It’s where we spend a lot of our time, so revamping a kitchen is one of the most satisfying home projects, but it also can be overwhelming – where do you begin? To help you, we’ve picked out top ideas to transform the space, from clever budget-friendly tricks to bigger decor makeovers. And you won’t need to get the sledge hammer at the ready… HANDLE IT Large kitchens with plenty of drawers and cupboards can easily start to look like a mass of handles. Push-open doors allow you to dispense with handles, but if you prefer a handle of some sort, try doors and drawers with recessed J-pull channels at the top or side, or simply change old, bulky handles for smaller, sleek ones.…

1. THE ALL-IN-ONE Instant Pot, R1 999; @home If you’re looking for one gadget to do it all this winter then look no further than the Instant Pot. It’s hard to believe that there are seven handy appliances packed into this compact six-litre device. Not only is it a slow cooker and steamer, it’s also a rice maker, sauté pan, food warmer and a pressure cooker. Oh, and did we mention it can also whip up a batch of yoghurt? It’ll save you on the electricity bills, too, as this energy-efficient miracle cooks two to six times faster than conventional appliances. We’ll take one, please! 2. THE WINTER WARMER Greenis 2 Litre Smart Power Blender, R4 699; takealot.com It’s most definitely soup season, but who has the time…

ON THE BIG SCREEN Ocean’s 8 It didn’t take former convict Debbie Ocean (Sandra Bullock) too long to fall back into her old ways after serving time in prison. Her next big heist? The Met Gala. Together with her partner-in-crime Lou (Cate Blanchett), they round up a team of specialised thieves to relieve the Gala’s guests of their million-dollar jewellery. It has all the traits of a highly entertaining Ocean’sfilm: quick wit, a great cast – including Anne Hathaway and Helena Bonham Carter – as well as a thrilling high-stakes job. Out 22 June Life of the Party The always hilarious Melissa McCarthy is back with another laugh-out-loud comedy, this time as housewife Deanna. After being unceremoniously dumped by her husband, Deanna heads back to college with her daughter to…

“Becoming a chef is a gruelling process and I have the head injury to prove it!” Zorah thought she was set for a career in law when she was a student at the University of Cape Town in 2008. The now blogger and food stylist switched lanes on her future job path the following year, when she dropped law and completed her Bachelor of Social Sciences degree, before heading to London to study at Le Cordon Bleu culinary school in 2013. She specialised as a patisserie chef and went on to work as a sous chef at the Marriott County Hall Hotel in 2014. While there she also started her blog, In the Midnight Kitchen, which she initially used as an outlet to vent about the challenges of being a…

Tangerine & forest green Contrast orange and green to vamp up any outfit. Gold accessories are the perfect finishing touch – the bigger, the better. Rose & crimson A timeless colour combination, red and pink will always serve you well. The trick to pulling it off? Choose similar undertones. Lilac & lemon Wallflowers need not apply: this blend is for the brave. Or choose your favourite colour between the two, then use the remaining shade as an accent. Cornflower & cognac No, these aren’t ingredients for a fancy cake – they’re the colour combo you need for an off-duty outfit. Keep your tan tones rich and your blues muted for a high-end feel. Sage & silver Give your everyday wear an out-of-this-world overhaul with high-shine silver. Offset with a subtle…

“So much has changed since I first picked up a needle and thread as a teen” From a young age, I was fascinated by beautiful clothes, and I remember watching my grandfather, a self-taught tailor, meticulously turn fabric into stylish men s garments. My childhood best friend always wore the latest fashion, and I’d secretly admire her wardrobe, knowing my single mom could never afford clothes like those for me. Although I would dream about swirling about in a new skirt or going out in a smart jacket, I only thought about making my own clothes later as a teenager. When I got to high school, I was lucky that I could choose needlework as one of my subjects. As I learnt more and practised sewing, it soon became less…

STEP 1: CALM YOUR CLEANSE If you’re a fan of a gel or foam cleanser, consider switching to an oil and cloth combo instead. It’s just as effective but won’t leave your skin feeling stripped – and will help it adjust to the colder, drier weather by retaining its natural oils. Massage your cleanser onto your face, then wipe it off with a damp muslin cloth or clean facecloth. TRY Vichy Pureté Thermale Cleansing Micellar Oil, R275; Elizabeth Arden Ceramide Replenishing Cleansing Oil, R535; Optiphi Muslin Cloth, R197 STEP 2: SWAP YOUR MOISTURISER The light dose of hydration you used in summer isn’t going to cut it when the big chill sets in. If you’ve been using a lotion, switch to a cream – the ingredients that make creams thicker…

Soak up the sun Shorter days mean less sunlight, which can cause your feel-good hormone, serotonin, to drop. Low levels of serotonin can lead to cravings, so to keep your appetite on an even keel, try have your morning coffee in the sun, or take a 15-minute walk during your lunchbreak to soak up some vitamin D. Make healthy snack swops No doubt about it: chilly weather calls for comfort food, but the key to keeping your weight down is to switch some of those calories for healthier alternatives, like Tropika Slenda. With no added sugar and less calories, it’s ideal as either a snack or a treat, and with four different flavours to choose from, you won’t feel like you’re depriving yourself. Fill up A great tip to avoid…

DAY 1 Breakfast: Dr Bob’s Super Smoothie. Blend 250ml water, 2 tbsp chia seeds, 50g Greek-style yoghurt, handful frozen blueberries, 50g melon, ¼ banana, handful kale, handful fresh spinach and ½ tsp honey. Lunch: Grilled Chicken with Greek Salad. Mix ½ diced cucumber, ½ red- and ½ green chopped pepper, 6 cherry tomatoes, ½ chopped red onion, 20g feta and handful of olives. For dressing, mix 1 tbsp olive oil, 1 tbsp red-wine vinegar, ½ tsp dried oregano, black pepper and ½ tsp Dijon mustard. Serve with grilled chicken breast. Dinner: Lemony Kinglip with White Beans. Season kingklip fillet with lemon juice and zest, capers, thyme, sea salt, and olive oil. Bake. Serve with white beans and Swiss chard. DAY 2 Breakfast: Kale, Carrot, Pear & Ginger Smoothie. Blend 200ml…

What’s on the list? ✱ Diet is the first port of call in the fight to stay healthy, and prevention is better than cure, so as we creep into winter now is the time to eat well! Fill up on a rainbow of fresh fruit and veggies so you’re getting all the vitamins you need. Immune-boosting vitamin C is the star of the show here. It’s especially high in kiwis, peppers, kale and leafy greens, citrus fruits, broccoli and berries. ✱ The more vibrant the colour the better – orange, red and yellow fruit and veg like carrots are rich in betacarotene, which is converted to immune-essential vitamin A in the body. Purple fruit and veg like blackberries and red cabbage provide anthocynanin, a potent antioxidant. ✱ Garlic, ginger and…

The days of dial-up internet are long gone and studies show that the average person now checks their smartphone 150 times a day. In fact, for many, their phone is the first thing they look at when they wake up, and the last before they go to bed. But in a world of ever-changing tech, how do you know what’s fact, and what’s fiction? We tackle the most common myths... The myth: YOU SHOULD LET YOUR PHONE’S BATTERY DRAIN COMPLETELY BEFORE CHARGING IT. This was true when cellphones first came out (remember the brick-sized phones that only needed to be charged once a week?). Batteries were made from nickel-cadmium, which needed to be fully discharged to 0% before being charged again. These days, phones have lithium-ion batteries which are much…

On The Bright Side BY HENDRIK GROEN (PENGUIN RANDOM HOUSE) After a year of mourning the death of his beloved friend Eefje, octogenarian Hendrik Groen picks up his pen once again to chronicle the goings-on of his care home. When fears arise that the home is set for demolition, Hendrik and the Old-But-Not-Dead Club decide to intervene. This geriatric version of Adrian Mole is another hilarious and heart-warming fictional diary from Groen, best known for his debut novel, The Secret Diary of Hendrik Groen, 83¼ Years Old. The Woman In The Window BY A.J. FINN (HARPERCOLLINS PUBLISHERS) Anna Fox suffers from agoraphobia, a fear of public spaces, and has been a recluse in her New York home for 10 months. She spends her days drinking a little too much wine…

all about me My son didn’t think I was funny until he saw me on stage One of the earliest challenges that I faced as a child was when my father was incarcerated for treason during apartheid. I was only six years old and the nuclear family life that I had known came to an end. The days of my father dancing with us or stealing kisses from my mother were over; it was the last time I lived with both my parents under one roof. Soon afterwards, I went to live with my grandmother in the Free State and my mom stayed in Mahikeng. Growing up in an extended family, I was never lonely. My cousins and I were the same age and very close; the girls were my…