Innholdsfortegnelse for JULY 2019 i Essentials South Africa

Hello! As you page through this very special issue of Essentials you may notice that we’ve had a bit of a makeover. Why, you might ask? Well, Essentials has always been about YOU, our fabulous readers, and giving you more of what you need to live a happier, healthier and easier life. And because we know that you’re the type of woman who likes to be in the know and take a hands-on approach to just about everything, we’ve packed our pages with more expert advice and practical ideas than ever before, plus more health and home content. Something that definitely hasn’t changed is our promise to fill Essentials with real-life stories, expert advice and brilliant tips to make your life easier than ever. So whether you’re looking for ways…

Although Cara-Lisa Sham, 31, had childhood dreams of becoming a prima ballerina, she went on to get an MA in industrial psychology from the University of Witwatersrand, before joining the corporate world. In 2014, after two years of working in HR, she quit her job and started her own lifestyle and wellness brand, Caralishious. She now has a new brand, called The Cara Collective, which is an online wellness platform. Cara-Lisa lives in Atholl, Johannesburg, with her boyfriend Nicholas Dunn, 28, and their Pomeranian, Cielo. From the time I could walk, my whole life revolved around dance. I did ballet, jazz, tap and modern dancing and I dreamt of becoming a prima ballerina. I took it so seriously that I began to connect the other dancers’ waif-like bodies with their…

NASTY COMMENTS QI have a friend who really gets me down. We have been ‘friends’ for years, yet she constantly puts me down, makes nasty comments about my weight and horrible jokes about my husband. I have told her many times that I am hurt by her comments to which she says I just need a sense of humour. Now my eight-year-old son has asked me why she’s mean to me and it breaks my heart that even he sees it. A Is it ever OK to allow a person to belittle you and put you down? No – but you know that. You’ve told this ‘friend’ plenty of times that she’s hurting you, yet, she’s still choosing to continue being hurtful. This means you have to be the one…

Top tip! Choose a formula based on the needs of your skin, the climate you live in, the time of year and your lifestyle preferences. WINNING FORMULATIONS So what’s the difference between a stick and a balm? MOUSSE Perfect for a barely-there finish. Mousse foundation has air whipped into it, to give it a fluffy, lightweight feel. It glides on easily, leaving pores clear, making it a good option for blemish-prone skin. Our choice Essence Soft Touch Mousse Make-up, R79,95 STICK Perfect for on-the-go touch-ups. A handbag-friendly stick formulation is the ultimate in convenience. Apply it from the tube, drawing a few lines on your cheeks, forehead and nose, then blend outwards with a brush. Our choice L’Oréal Infallible Stick Foundation, R139,95 POWDER Perfect for oily skin. Powders mattify shine…

FOR EVERYTHING Clicks Oval Foundation Brush, R82,99 Ideal for foundation, bronzer and setting powder, this brush adapts to the contours of your face so you get a flawless, photo-ready finish. BARGAIN BUY Essence Face All-Rounder Brush, R79,95 If you’re new to the whole foundation + brush game, this is a good place to start. The shape lets you blend both foundation and concealer to perfection. PRO FINISH Lottie London Blend and Snap Sponge, R145 This dome-shaped product has gained cult status because it makes your skin look flawless. Dampen first then ‘bounce’ along the skin, while pressing gently. FLAWLESS FINISH Ecotools Complexion Buffer Brush, R170 Get an even complexion by using this extra-soft brush in circular buffing sweeps. It feels so nice on your face you won’t want to stop!…

3 WAYS TO DEAL WITH FATIGUE Sleep expert Stephanie Romiszewski shares her tips. ✱ KNOW YOUR BODY 'Understand the difference between feeling sleepy and fatigued. Sleepiness is a struggle to stay awake, while fatigue can be anything else and the symptoms are vast.' ✱ GO OUTSIDE 'Fatigue might feel like brain fog, but going to bed may not be the solution – try get outside for a walk. Improve how you use your day to build up a strong sense of sleepiness.' ✱ GET INTO A ROUTINE ‘Stick to consistent wake-up times and go to bed only when you feel sleepy. Don't change your sleep behaviours – bodies need consistency.' TRUE OR FALSE? A PLANTAR WART NEEDS TO BE TREATED FALSE ‘They will go on their own eventually,’ says podiatrist…

Want to put a spring in your step and bag yourself a perky bottom? Forget about complicated exercise routines, all you need is one move – a jump! Not just a playground throwback, jumping can also boost energy levels and firm up your derrière in no time. Plyometrics – a snazzy word for jumping – will increase your power and strength. ‘This is because plyometrics focuses on your fast muscle twitch fibres (which are used in dynamic bursts of movement like sprinting and lifting weights),’ explains trainer Chris Richardson. ‘This type of training can also boost weight loss and help tone and define your muscles,’ he adds. Plus, the post-training boost will keep you burning kilojoules long after you’ve unlaced your trainers. But, jumping doesn’t just make you look good,…

No matter your age, you have the power to change many factors that influence how long you live – and make yourself healthier and happier, too. Years of research show us what we can do, and the great news is that it’s all relatively simple – and cheap. In fact, things like stopping smoking and drinking less will save money as well as years. Here’s how… 1. POWER PLATE Fruit, veg, wholegrains and pulses should be around three quarters of what you eat. Fruit and veg are packed with vitamins, minerals and phytochemicals, which protect cells from damage and serious diseases. Wholegrains and pulses are vital sources of illness-fighting fibre and protein. ‘The older inhabitants of Okinawa, Japan, have eaten a largely plant-based diet most of their lives,’ says dietitian…

Breakfast, lunch and dinner is so old hat. The new eating trend, approved by diet experts, is to up your meal count to four a day, without worrying about gaining extra weight. We love it! WHAT’S THE IDEA? ‘Splitting your kilojoule intake between four meals can negate the need for snacking and may make controlling your weight that little bit easier,’ explains dietitian Helen Bond. Regular smaller meals curb hunger better and help keep blood sugar levels balanced, improving energy and concentration levels. Having an extra meal to play with also makes working out easier – a 4pm meal will get you through a gym session after work, and a small meal when you get home is the perfect refuel. We have come up with a tasty four-meals-a-day plan (6…

CHICKEN NOODLE SOUP SERVES 6 READY IN 45 MIN ½ tsp fennel seeds 300g leeks, chopped 300g celery, chopped 3 cloves garlic, peeled and crushed 700g chunky fresh vegetable soup mix Handful thyme leaves, picked off the stem Handful sage, chopped 1 chilli, sliced 1,5 › chicken stock 500-600g cooked chicken, skin removed and shredded 250ml Clover Cream ½ tbsp Dijon mustard 300g rice noodles Handful parsley, chopped 1 To make the soup base, toast the fennel seeds on medium-high heat for 2 min in a deep pan (make sure you shake the pan every so often so that the seeds don’t burn). Add the chopped leeks, celery, garlic, veg soup mix, thyme and sage then sauté for 5-10 min until the vegetables start to soften. 2…

CHICKEN TERIYAKI RICE BOWL SERVES 4 READY IN 1 HR + MARINATING For the marinade 6 boneless, skinless chickenthighs, halved 3tbsp teriyaki sauce 1 onion, halved and sliced 1 garlic clove, crushed 1 stem lemongrass, sliced 2 tbsp vegetable oil Juice of 1 lime For the rice 200g short-grain rice, like sushi 2 tbsp rice vinegar 1 tsp honey To serve 200g Tenderstem broccoli Spring onions, shredded Carrots, cut with a julienne peeler 1 tbsp sesame seeds Pickled ginger 1 Season the chicken, piercing several times with a sharp knife. Put into a non-metallic dish. Drizzle over teriyaki sauce, onion, garlic, lemongrass, oil and lime juice. Cover and chill for at least 1 hr, or up to 12 hr. 2 Rinse the rice in cold water, drain and put into…

BRAISED BEEF IN RED WINE SERVES 4 READY IN 1 HR 40 MIN – 5 HR 10 MIN 750g piece rolled beef brisket 4 bay leaves 1 tbsp olive oil 1 onion, chopped 2 beef stock cubes 300ml red wine 200g baby carrots 2 parsnips, cut into chunks 250g baby potatoes 25g dried mushrooms, soaked in 3 tbsp boiling water 2 tbsp sun-dried tomato pesto 1 Heat a slow cooker to high or the oven to 180°C. Season the beef and tuck the bay leaves under the string of the rolled meat. Heat the oil in a frying pan, add the beef and fry, turning as needed, to brown. Transfer to the slow cooker or a casserole dish. 2 Add the onion to the pan and cook for 5 min…

THIS MONTH WE'RE LOVING... Cosy winter linen With the cold weather here to stay, you don't need an excuse to lie in bed a little longer. But having the right linen for the right time of year can make all the difference to a good night's sleep. For winter, try bedding made of brushed cotton, which is soft and warm. Add cosy layers with reversible quilts and textured throws, and you're ready to schedule in some snuggle time. We love the winter linen range from Volpes, which is available in subtle prints and plain colours to co-ordinate with most decor schemes. See volpes.co.za DECOR REFRESH BESPOKE FURNITURE Has your sofa seen better days? Don't toss it out just yet... give it a bespoke modern makeover! Beetroot Inc's reupholstery service includes…

With the huge range of tiles on offer, a tiled splashback behind the basin can act as a style hero in your bathroom, as well as offering a host of practical benefits, from its durability to protecting your wall from splashes and making the area easy to clean. The best bit? You can do it yourself with just a few tools and a free afternoon. You will need Tape measure; ruler; pencil; wall tiles; tile trim; tile spacers; spirit level; horizontal wooden batten (optional); tile adhesive; notched spreader; sponge; bucket; ready-mixed grout; trowel; grout float or squeegee; grout smoother; silicone sealant 1. Work out the width Measure the basin’s width and mark the centre point on the wall – draw another centre point at the top of the area to…

✱ CAPACITY 60ℓ used to be considered huge for a single oven, but thanks to thinner, more efficient insulation you can now fit as much as an impressive 74ℓ in your kitchen. If looking for a double oven, the second cavity is generally between 30 and 25ℓ. ✱ HOBS If you’re buying an all-in-one cooker, choose from gas, electric, ceramic and induction rings. Induction and gas offer the fastest heat-up but induction is the safer choice and comes with smart timers (and even the ability to boil and simmer automatically). ✱ FUEL Despite the fact that gas ovens will be better for your electricity bill, they are being replaced by electronic options that heat up more quickly, are easier to install and are more accurate, plus you can enjoy more…

TRYING NEW LOOKS WHAT’S HOT NOW? Our fashion editor Xolani Gumede shows us how to wear prints like a pro. SHOPPING NEW SEASON #STYLEINSPO Tiny sunglasses, statement earrings and animal print on everything... We’re mad about these new-season buys from MRP. MEETING CELEBRITIES HERE’S CARA-LISA SHAM Our inspiring cover star chatted to us about her journey to living a healthier, more balanced life. TASTING CLINKING GLASSES! Sampling the brand-new Japanese import, Roku Gin. Yes it’s a tough job but someone has to do it, right?…

Christina Savvouri, 40, is a photographer. She lives with her seven-year-old daughter, Isabella. Discovering I was pregnant at 34 was a complete shock, but also a wonderful surprise. I had cancer when I was four years old and had chemotherapy on and off for years. Doctors warned it could affect my fertility, so I’d grown up thinking I’d never be a mom. When Isabella was born in 2012, it felt like something to celebrate. Over the years I’d watched as my friends settled down and had lavish weddings. I’d not had a big day, so I decided that Isabella’s christening would be our chance to shine. I hired a venue and caterers for 200 people, and bought Isabella and I pink dresses. It cost a fortune but was worth every…

‘We feel so guilty about small pleasures that we often deny ourselves their positive effects’ Are you guilty of chronic busyness? Women have a tendency to multitask, making it so easy to get caught up in frantic day-to-day life that you forget to, well... live, really. Here’s how to calm the stress-inducing clutter in your head and feel happier. FIND A PURPOSE It’s fine not to be ‘driven’ all the time – but if you’re so caught up in getting through your to-do list that you’ve lost sight of the bigger picture, your soul will be paying the price. You know you’re living purposefully when you get up and look forward to the day ahead. We let that slip as we develop tunnel vision. ‘If I can just get tomorrow’s…

An aneurysm refers to a bulge or enlargement in a section of an artery that’s most often caused by weakness in the arterial wall and can occur in the brain, heart or intestines. Most aneurysms do not rupture. There are often no noticeable symptoms of an aneurysm but if it ruptures, it could lead to internal bleeding – a stroke – which can be fatal. Warning signs that may indicate an aneurysm has ruptured include a sudden, severe headache, blurred vision, droopy facial features (usually on one side), seizure, loss of consciousness and nausea.…

3 EASY STEPS TO... FULLER-LOOKING LIPS ✱ HIGHLIGHT By illuminating the Cupid’s bow, you’ll immediately bring the area forward, giving the appearance of a far plumper top lip. ✱ LINE The natural lip line fades with age, which means that we lose definition and fullness. Choose a flattering nude shade and it will look natural enough to wear on its own – just ensure that you colour in the whole lip. ✱ COLOUR Avoid any dark matte colours, which will shrink your lips, and opt for a satin-finish lipstick or gloss instead. The high-shine finish will help create the illusion of fullness in an instant. HAVE YOU HEARD ABOUT… ZERO-WASTE CLEANSING? Switch up your beauty regimen and you'll be doing your bit for the environment, too. Vegan-friendly cosmetic company Lush…

Your beauty regimen should be ever-evolving to accommodate the many changes your skin will experience as the seasons change and as you get older. Sun damage and pollution are the main hurdles you need to overcome when maintaining a youthful appearance but a daily dose of powerful anti-ageing ingredients, combined with a targeted approach to skin care, will help you keep signs of ageing at bay. 1. CLEANSE RIGHT Nothing will make your complexion bright like a deep cleanse. Start with an oil to melt away the day’s grime before applying a nourishing cleanser. Sorbet Salon Skin 3-in-1 Cleansing Oil, R155; Clarins Pure Melt Cleansing Gel with Marula Oil, R440 2. PROTECT FROM UV RAYS Prevention is always better than cure, so make sure that a layer of SPF is…

Dotty for polka Polka dots are the perfect print for any occasion – team pink and red for added fashion finesse. Head to toe Don’t be afraid to wear print all over. Keep the prints in the same colour family to tie the look together. Opt for comfort with easy-to-wear kitten heels Clashing prints Clashing prints are easier to wear than you think. Just match prints of similar sizes – it’s so simple! Choose coloured tights for extra style points Upgrade checks For a modern take on satin, pair an on-trend midi-skirt with a boxy houndstooth jacket. A fine line Take pinstripes up a notch by wearing them under a relaxed blazer. Let your cuffs peep out for extra style points. Eastern flair Not quite brave enough to pull off…

When it comes to sleep, most of us know the dangers of getting too little, but what if we’re actually getting too much? According to researchers at Keele University in England, there is such a thing as getting too much shut-eye. Results from their study, which involved a whopping three million people, found that those of us who sleep for 10 hours a day are at a greater risk – up t0 30%, in fact – of early death. So perhaps it’s time to say night-night to the lie-in... HOW MUCH IS TOO MUCH? Experts at a US sleep foundation suggest we sleep somewhere in the range of seven to nine hours a night. ‘This is a normal and healthy range for adults between the ages of 18 and 64,’…

Eating right and exercising, yet still can’t seem to budge that tummy? There may be something else getting in the way... ✱ Although it isn’t a clear-cut theory, Rob reveals that the hormone cortisol may contribute to belly fat, ‘Cortisol is released during stress as part of the “fight or flight” impulse and also in response to the circadian rhythm, helping us to wake up in the morning (it gives us the get-up-and-go we need in both instances).’ Cortisol also regulates energy and, in the case of stress, it floods the body with glucose to supply an immediate source of energy for muscles. Once the stress goes, hormone balance returns to normal. ✱ If stress becomes long term, this can leave cortisol levels raised. ‘Studies suggest these long-term raised levels…

Over 1,9 million Instagram posts are devoted to #foodprep so it’s clearly a pretty big deal. Making food ahead of time so you aren’t spending a fortune at the office canteen or on fast food may sound mundane – but in the wellbeing world, it means prepping healthy meals for the next three to five days, to ensure you don’t eat unhealthy, often sugar- and fat-laden foods. But it takes time, patience and a ridiculous amount of Tupperware! As a busy woman, I figured food prep would help me stay healthy, swerve sugar cravings and save me time (and money) during the week. Armed with lots of Insta inspiration, a stack of Tupperware, a week’s supply of groceries and my flatmate Ella (I needed the support...), I set to work.…

Want to go on an unforgettable safari adventure? Then enter our competition to win a two-night stay at Kuganha Tented Camp in the Karoo, worth R25 000. Just a two-and-a-half-hour drive from Cape Town, and located in Inverdoorn Game Reserve, you’ll be able to experience the magic of the Big 5, while relaxing in luxury tented accommodation. The prize includes three meals a day and two game drives daily. Enter online via essentials.co.za and visit kuganha.com for more information. Terms and conditions To win a two-night stay at Kughana Tented Camp, worth R25 000, visit essentials.co.za; enter online before 31 July 2019. Prize is valid until 31 August 2020, subject to availability. Prize excludes transport to and from the reserve, all transfers, conservation and bed levies, additional food and all…

WHY A SAUNA CAN BE GOOD FOR YOU QI adore sitting in the sauna, in fact I joined a gym mainly so I could! My husband says it isn’t good for me, but I feel so relaxed afterwards I think it must be. Who is right? A You win! As long as you drink lots of water before and after the sauna to prevent dehydration, saunas are good for you. A study showed that visiting a sauna four to seven times a week could decrease the risk of having a stroke by 62%, compared to just one session a week. The body treats getting hot in the sauna almost as a form of exercise and the heat makes your blood vessels dilate, meaning it can lower your blood pressure, which…

For 30 years, Carrol Boyes has been designing high-quality yet quirky tableware and accessories to adorn homes in South Africa – and around the world. You too can enjoy her iconic designs by entering our fab competition to win one of two backbend centrepieces, worth R5 245 each. Made of silvery aluminium, the centrepiece will make a stunning addition to a coffee or dining-room table, and features Carrol Boyes’ signature style, combining playful art with functionality. For more, visit carrolboyes.com To win one of two Carrol Boyes backbend centrepieces, worth R5 245 each, enter via our website, essentials.co.za Terms and conditions To win one of two backbend centrepieces by Carrol Boyes, worth R5 245 each, visit essentials.co.za; enter online before 31 July 2019. Prize is lower centrepiece pictured. Prize cannot…

ULTIMATE CHOCOLATE MUFFINS MAKES 12 READY IN 35 MIN 200g dark chocolate, broken into squares 200g unsalted butter, cubed 200g self-raising flour ¼ tsp bicarbonate of soda 2 tbsp cocoa powder 150g muscovado sugar 150ml buttermilk 3 eggs 1 Mars Bar, cut into 12 To finish 4 Mars Bars, sliced 4 tbsp double-thick cream 1 Heat the oven to 180°C. Put the chocolate and butter in a heatproof bowl and microwave on medium for 2 min. Stir and microwave for 1 more min, then stir until melted. 2 In a large bowl, stir together the flour, bicarbonate of soda, cocoa powder and the sugar. In a jug, mix together the buttermilk and eggs with a fork. Stir into the dry ingredients, along with the melted chocolate. 3 Line a 12-hole…

FETA DIP WITH PUFF PASTRY SHARDS SERVES 4 READY IN 1 HR For the puff pastry shards 200g puff pastry (frozen) 1 egg, beaten, to brush Black sesame seeds, to sprinkle Salt, to sprinkle For the feta dip 200g Clover Plain Feta, crumbled 250ml Clover Sour Cream Handful parsley and chives Salt and pepper, to taste Roasted baby tomatoes, to serve 1 Preheat the oven to 200°C. Line a baking tray with baking paper. Break a 200g sheet of frozen all-butter puff pastry into shards and place on the tray. Brush with beaten egg, sprinkle with salt and sesame seeds and bake in the oven for 20-30 min, until puffed and golden. 2 Meanwhile, add the dip ingredients to a blender and blitz until smooth. Place in a bowl, top…

‘We shouldn’t focus on our size or shape, feeling good about yourself is all that matters’ Helen Smith, 53, lives with her husband Martin, 58, and they have four children. I can remember how I felt sitting in that doctor’s office in November 2007. Finding out that I had the faulty BRCA1 gene was one of the worst days of my life. I was 85% more likely to get breast cancer than the average woman. I would need a preventative double mastectomy, and I was devastated. An A-B cup, I’d always been self-conscious about the way my boobs looked. So in 2003, I’d had surgery to take me to an E cup. It had given me so much more confidence, but now I was being told that I had to…

Before you go to sleep, remember what went well for you that day. Think about anything that made you happy – a success at work, a good chat with your daughter, dinner with your partner. Recalling any positive event at the end of each day has been found to boost happiness by 15%. Next, think about something you are looking forward to doing tomorrow. It could be anything, big or small, like writing up a presentation or having coffee with a friend. If you can’t think of anything, then plan something. Build a small pleasure into your schedule. When you wake in the morning, make gratitude your first attitude. It’s an empowering trait that puts life in perspective. Before getting up, look at the positives in the day ahead. Throughout…

My son Ben was eight weeks old when he got on his first flight. That was when we relocated from  Johannesburg to Esslingen, Germany. My husband, Marthinus, got a job offer there and after years of trying to get pregnant, we decided to focus on another huge dream of ours: travel. Just a month after Marthinus’ contract was signed, we were staring at a positive pregnancy test. We spent weeks deliberating about whether to stay or go, but we decided to take the plunge. Marthinus and I have a word when we do things that are a little crazy, but where you have to be brave at the same time: ‘dombraaf’, which means ‘stupid brave’ in Afrikaans. I’ve done a few ‘dombraaf’ things in the past couple of years and…

INDULGE YOUR SENSES A blend of coconut milk and honey to hydrate your skin while removing impurities. Palmer's Cocoa Butter Formula Indulgent Foaming Body Wash, R83,99, Clicks MULTIPURPOSE MUST-HAVE The formula is 100% botanical and vegan, smells like citrus and works on both your hair and body. INOAR Natural Collection Shampoo Shower Gel, R320; inoar.co.za FOR SENSITIVE SKIN Soap-free, it helps restore the skin’s natural barrier and relieve dryness. Avène TriXera Nutrition Nutrifluid Cleanser, R215, Dis-Chem…

BETWEEN THE LINES A combination of vertical and diagonal stripes will help make you look taller and slimmer. ON POINT Balance out broad shoulders and elongate your upper body with a deep V-neckline. FRILL SEEKER Ruffles instantly add feminine curves to athletic frames. Chain-print dress, R575, Quiz at Next Direct KEEP BUSY Don’t shy away from busy prints: they’re perfect for disguising lumps and bumps. Scarf-print dress, R1 199, Mango Online GREAT LENGTH Show off your shapely legs in a calf-grazing midi-dress. Soft-touch dress, R350, Foschini MAKE A STATEMENT Conscious about your arms? Let a bell- sleeved dress be your winter wardrobe hero. Satin finish dress, R899, Zara IT’S A WRAP A wrap dress will slim your waist, flatter your bust and skim over bigger hips. Jacquard dress, R1 699,…

With winter in full swing, rich, kilojoule-dense foods can leave you feeling bloated and heavy, while a build-up of fat around the middle is a major risk factor for several diseases, especially heart disease and type 2 diabetes. Here, nutritionist Rob Hobson shares his list of top foods for a flatter stomach, as well as essential tricks to keep you feeling slim throughout the chilly season and beyond. Introduce one food a day over the course of a week and see if you notice a difference! TROUT Oily fish are a good source of omega-3 fatty acids with animal studies suggesting that these fatty acids may help to reduce the accumulation of fat in the body. ‘We don’t eat enough oily fish and very few of us meet the guideline…

✱ Eat mindfully and chew slowly. This encourages food breakdown and avoids excess air building up. ✱ Keeping a food and symptom diary is a good way to identify foods causing you tummy issues. ✱ Avoid ‘bloat foods’ – beans, pulses, onions, broccoli and cauliflower. ✱ Food intolerances such as lactose and gluten can cause bloating in some people – see a dietitian about going on an exclusion diet to assess the issue. ✱ Limit bloating culprits like fizzy drinks and chewing gum ✱ Try making a ‘tummy tea’ – combine fresh mint, fennel and caraway seeds with hot water and drink after eating. ‘This is not good for indigestion or heartburn though, as relaxing the gut wall can encourage reflux,’ warns Rob.…

There are a lot of pros and cons to food prep, obvious ones being: pro = food, con = making it. But the biggest pro was the amount of time saved in the week. When I got home after 8pm, I wasn’t fretting about the next day’s food and waking up in the morning was a simple grab ’n’ go exercise before leaving the house. It also meant that sugary office snacks weren’t even tempting – I had my own healthy snacks. Oh, and I knew that all my meals contained nothing processed. Cons? Sunday afternoons are no longer a lazy affair. Now they’re filled with big food shops and cooking – and a very messy kitchen!…

ESPRESSO/BLACK COFFEE Great for a virtually kilojoule-free boost, but have a glass of water to stay hydrated. 0g FAT PER SHOT/25ml – 60/75mg CAFFEINE A FLAT WHITE A shot of espresso with two parts steamed milk (1 tsp sugar adds 335kJ). 8g FAT WITH FULL-CREAM MILK – 60MG CAFFEINE HOT CHOCOLATE Has as many kilojoules as two chocolate digestive biscuits and five lumps of sugar. 10g FAT WITH FULL-CREAM MILK – 9MG CAFFEINE CAPPUCCINO Easily slash the fat content by going for low-fat or fat-free milk. 7g FAT WITH FULL-CREAM MILK – 60mg CAFFEINE CAFFÈ MOCHA Espresso, milk and a shot of chocolate syrup. 8g FAT WITH FULL-CREAM MILK – 75MG CAFFEINE CHAI LATTE Spiced tea with steamed milk. Contains more kilojoules than a plain doughnut! 8g FAT WITH FULL-CREAM…

My brother isn’t himself since becoming a dad QI am worried about my younger brother. He had a lovely baby with his wife two months ago but has become withdrawn, exhausted and seems depressed. Can men get postnatal depression? A Yes, they can. In fact, it’s estimated that one in 10 men experience some type of mental illness within the first six months after the birth of a baby. Most new parents are exhausted but tiredness can be a sign of depression, as can being withdrawn, angry, sad and difficulties sleeping or loss of appetite. Please encourage your brother to see his GP as help is available, including talking therapies and medication. It may be that his partner is suffering with postnatal depression too, so they may both need to…

THIS MONTH WE'RE MAKING... Fried avo tacos 1. Heat oven to 180°C. Prepare three separate bowls of 100g plain flour, 2 beaten eggs, and 150g breadcrumbs. 2. Slice 2-3 avos lengthwise, remove pips and skin and cut into wedges. 3. Dip wedges in flour, followed by egg and then crumbs, place on a baking sheet and repeat until all the wedges are coated. 4. Drizzle 50ml oil over the wedges and bake until golden brown, around 20-25 min. 5. Serve on corn tortillas, garnish with coriander, lime wedges and a good grinding of sea salt and black pepper. CHEAT'S EATS CHECKERS THE MENU SIDES Make dinner even easier with Checkers' range of The Menu Sides. We love the new additions of baby marrow fritters with spinach and pecorino cheese; braised…

1+7+12 = THE IMMUNE BOOSTER Add muscle-building chicken to this classic combo and drizzle with chilli oil. Want it spicier? Add a sprinkle of chilli flakes to unblock sinuses. 2+8+11 = THE MOOD LIFTER Add in protein-rich pumpkin seeds to this classic blend. They’re key for brain health. Top with a few strands of mood-boosting saffron. 3+6+9 THE VITAMIN C REVITALISER Scatter with heart-healthy sunflower seeds, then add lemon and coriander, high in vitamin C. 4+5+10 = THE FIBRE FIX Add brown rice to this hearty blend. It’s high in gut-friendly fibre. Top with anti-ageing garlic – key for protecting against cell damage.…

TELL US WHAT YOU THINK OF OUR NEW-LOOK MAGAZINE AND YOU COULD WIN A SORBET MANI-PEDI VOUCHER WORTH R530 VISIT ESSENTIALS.CO.ZATOENTER Terms and conditions To win one of four Sorbet Nail Combo vouchers, worth R530 each, visit essentials.co.za; enter online before 31 July 2019. Each prize includes a Just Gelish manicure (with nail prep and application) and Power Pedi (includes soak, file, buff, paint, exfoliation and massage); both exclude soak-off. Prize is subject to availability. Prize cannot be exchanged for cash. By entering, you give Caxton the right to market other Caxton magazine offers to you.…

HOW TO USE IT As with any dark colour, it’s important to balance it with large areas of neutral – use it with white, nude, pink and pale greys, as well as lighter blues, for a gentle, natural combination. Creamy tones will look dated, so keep whites bright and pure. Dark blues lend themselves to a bold look, but adding natural textures will make the overall effect much softer. COSY OR COOL Versatile whatever the season, a deep blue can create a comforting, cocooning feel in winter or a cool and shady mood in summer. Just switch light cotton accessories like throws and scatters for velvet and faux fur when temperatures drop. Soft lighting and lots of candles can add to the cosy ambience. ‘Bring in plenty of natural textures,…

No matter how big your kitchen is, one thing’s virtually guaranteed: there will be an oven. To help you find one that suits your budget and the needs of your family we’ve tracked down the finest selection of different models available on the market. DOUBLE OR SINGLE? Single ovens are great if space is tight as they typically slot under-counter or at eye level. Remember that you won’t be able to cook and use the grill at the same time, though. Double ovens are good for families, with one large fan oven and one smaller oven with grill. Single ovens tend to be small, so check your cookware fits before buying. CONVENTIONAL OR FAN COOKING? Conventional ovens tend to be found on basic models and have top and bottom heating…

‘A page-turner charting the success – and failures – of a fictionalised rock ’n’ roll band in the Seventies’ It’s the late 1960s and 20-year-old Daisy Jones yearns to make it big on the L.A. music scene, hanging out at the city’s clubs and immersing herself in the freedoms of the rock ’n’ roll era. Likewise, charismatic Billy Dunne and his band The Six are also trying to get a break. When a producer puts Daisy and the band together, their lives are changed forever. Written in an unusual documentary style and capturing an iconic period in music history, this is an enthralling read that charts the rise – and fall – of a fictionalised rock band. The Last Romantics BY TARA CONKLIN (HARPERCOLLINS UK) For the four Skinner siblings…

SUPER M & NAARTJIE NO-BAKE CHEESECAKE SERVES 6 READY IN 2 HR + CHILLING For the cheesecake base 200g packet ginger biscuits 70g Clover Butter, melted For the cheesecake 6 gelatin leaves 500g cream cheese, at room temperature Juice of 3 naartjies 100g castor sugar 10ml vanilla essence Pinch of salt 250ml Clover Fresh Cream, whipped to stiff peaks For the chocolate Super M layer 3 gelatin leaves 300ml Clover Super M chocolate flavour 3 x 80g dark chocolate, chopped 5ml vanilla essence Pinch of salt Peeled and sliced naartjies, to decorate 1 Spray a 20cm springform tin with non-stick cooking spray. Line the base and sides of the tin with baking paper. 2 Place the ginger biscuits in a blender and blitz until smooth, then add the melted butter…