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HOLIDAYS ARE AROUND THE CORNER! AS ONLY THE SOUTH AFRICAN WAY GOES, THERE’S FUN, SUN AND SEA TO BE HAD. FIONA ZERBST FINDS OUT HOW WE CAN ENJOY SUMMER SAFELY.

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REGULAR DOSE04 Health Calendar 201507 Out & About24 Health Trends48 We Care Pharmacy Network Listings

ISSUE 5 2015

BALANCING ACT08 What’s on your bucket list?10 Reclaim the real you 13 Happiness through hobbies 16 GoofftheGrid20 Start of School Woes22 Romance Yourself

HEALTH HABITS26 Find yourself sunny-side up 29 The Lowdown on GI32 There is life after Prostate Cancer

GET PHYSICAL34 Relieve Stress by Gardening

NUTRITION40 Daily Wins 43 Healthy Summer Sorbets44 We are the bread nation46 Back to basics

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PUBLISHER: Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.zaMANAGING EDITOR Nicola Weir editor@freeradicalmedia.co.zaDESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za

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(manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’.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

South Africa’s no. 1 Pharmaceutical company 1

Approximately 1 in 4 products dispensed in South Africa is an Aspen product 2

Generations of South Africans have trusted the Aspen brand. Ask for your Aspen product.

References: 1. IMS TPM Sept 2013. 2. ImpactRx Data June 2013, S3 and above.

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Increases mental focus

Each tablet contains 150 mg L-Theanine

This medicine has not been evaluated by the Medicines Control Council.This medicine is not intended to diagnose, treat, cure or prevent any disease.

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Out About

InterContinental Hotels Group has launched a new signature InterContinental Planet Trekkers Menu, created exclusively for children, across its InterContinental Hotels & Resorts properties. Hotels in South Africa are dishing up exciting and nutritionally balanced meals that promise to take young explorers through an exciting journey of food discovery. Designed exclusively for young InterContinental hotel guests by award winning chef Theo Randall and child food expert and best-selling international author, Annabel Karmel MBE, the new menu was developed from start to finish with nutrition and food exploration at its core. It features delicious dishes with a myriad of flavours, textures, smells and tastes that will take children on an educational culinary voyage around the world while ensuring an enjoyable and nutritionally balanced meal. The InterContinental Planet Trekkers Menu is available in South Africa at the InterContinental Hotel Johannesburg O.R. Tambo Airport and the InterContinental Johannesburg Sandton Towers Hotel. For more information, visit www.ihg.com/intercontinental.

Bushmans Kloof Wilderness Reserve & Wellness Retreat has introduced a tour of Cederberg Private Cellar to its repertoire of diverse excursions and home grown experiences on offer to guests. Known as South Africa’s ‘highest winery’, Cederberg Private Cellar is located within the pristine environs of the Cederberg Wilderness Area where owner and winemaker David Nieuwoudt sculpts dramatic red and white wines at an altitude of more than 1 000m above sea level. Guests will be taken on a private tour of the winery, followed by a tasting of wines. This sensory local experience includes a delicious picnic lunch prepared by Executive Chef Floris Smith and his team. Visit www.bushmanskloof.co.za for more information.

News and reviews of the best travel destinations at locations across South Africa and beyond.&

Kids Culinary Delights

Take the Foodie RoutePlanning your ultimate culinary travel adventure

is now a piece of cake with the newly launched Food Routes platform. Showcasing unique and diverse South African culinary destinations via an interactive website, Food Routes empowers food-loving travellers to pick and plan their preferred ‘wine, dine and recline’ experiences at the click of a button. Whether you are an avid traveller or pleasure seeking businessman, Food Routes ticks all the right boxes when it comes to offering the country’s warm hospitality through a fusion of excellent accommodation offerings and memorable epicurean experiences. Via its effortless online booking system, one gets access to endless journeys of enjoyment destined to fulfil your quest for the greatest food or soundest sleep. Food Routes has also identified a selection of unparalleled and authentic dining experiences in South Africa, including some of the DSTV Eat Out Top 10 restaurant super stars of South Africa. Visit www.foodroutes.co.za to devise your next South African ‘wine, dine, and recline’ adventure.

Wilderness Wine Tour

IT MAY SEEM a touch morbid – but the surprising thing is, most people are inspired and motivated to really embrace life when faced with the idea of their mortality. Making a bucket list has become a hip thing to do. It reveals our hidden desires, displays our bravery and optimism, and reminds us we can shake off second-best.

“I was involved in a car accident and was more or less bedridden for nine months,” says 47-year-old Sally Mellish from Hout Bay. “I took this time to discover what was really important and decided to live each day as if it were my last. We only know what we have when we lose it!”

Every day, Sally takes time to enjoy a cappuccino while watching dolphins and seals play in the ocean – but she’s also made the life-altering decision to follow her dreams, including pursuing a career in photography. She aspires to visit Cambodia and Nepal, wants to learn to surf-ski and dreams of travelling Route 62 on a Harley. And why shouldn’t she?

Blame Jack Nicholson and Morgan Freeman.

bucket list?What’s on your

The film The Bucket List – which sees two terminally ill men set out to do a bunch of exciting things before they ‘kick the bucket’ – got us all making ‘bucket lists’ of things we’d like to do before our time on earth runs out.

By Fiona Zerbst

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Thandiwe Ndlovukazi, Cape Town: Visit Swaziland to do volunteer work for a year, go to Limpopo for a holiday, visit uShaka Marine World in Durban and visit Robben Island again (I didn’t see the point when I visited as a school-child!).

Karin Panaino Petersen, Potchefstroom: Learn how to fix a car’s engine, see the Northern Lights, and spend time at a non-touristy ashram!

Leonie Joubert, Cape Town: There were two places I always wanted to visit before I died: Antarctica, and the moon. So far I’ve gotten half way to Antarctica (Marion Island) and not terribly close to the moon...

Rachel Manyathi, Johannesburg: Write a life-changing book, run the Great Wall of China marathon (she hopes this one is gets ticked off soon), and finance an orphan’s university fees.

Christo Valentyn, Hartbeespoort: A month-long, self-drive (in a Maserati, preferably) culinary tour through Italy. Most of my ‘bucket list’ items revolve around cars, food and travel – I’ll go anywhere as long as I can drive, and eat good food! Tracking gorillas in Rwanda would also be great.

James Siddall, Hillcrest: Staying clean and sober (I’m a recovering addict), seeing the Aurora Borealis, driving LA to New York in a Cadillac or Corvette, giving homes to as many rescue dogs as I can, and learning fluent Zulu and Italian.

Richard Asher, Johannesburg: Play a round of golf at Augusta National, visit North Korea (even if it means having a ‘minder’, speak fluent Russian, tour the Caribbean – sleeping on beaches every night.

Here are some bucket lists from ordinary South Africans to get you thinking about your own:

We can all relate to these larger-than-life to-do lists, says a sage friend, Niki Moore. “There is nothing worse than regrets and unfinished business. Because I refused to stop living when I reached middle age, I’ve learnt to play the violin, taken up surfing and sailing, have gone on a perfume-making course and have also studied languages. I refuse to become ‘old and boring’ – quality of life is too important to me!”

No two bucket lists are alike, which means they tell us quite a lot about ourselves. "For that reason, putting such a list together can be a clarifying exercise," says Cape Town-based life coach Gary Simons.

“Once you’ve made a list, step back and try to understand the deeper motivation behind it,” he suggests. “It may mirror what’s going on in your psyche. For example, if you’ve listed a whole lot of absolutely self-indulgent ideas, it may suggest you haven’t indulged yourself much in your day-to-day life.”

Using a bucket list as a reflective tool can be really useful. Ask yourself why you listed the items you did. Are these items all about you, or also about others, or broader society? Do you want to give back and leave a legacy? Have you never been adventurous and you want to pursue your wildest possible dreams?

Simons says you should then ask yourself what is holding you back from putting some of the dreams into action right now.

“There should always be a space, not just to dream, but to realise dreams as well,” he says. “We don’t need permission, or the forced recognition brought about by a terminal illness, to accomplish at least some of our dreams before we’re too infirm to do so!”

A bucket list helps us to look at what is lacking or unfulfilled in our lives. What have we not made time, or had enough money, to do? Even if we can’t afford to visit the Serengeti, perhaps we can still go to Kruger with our kids. Even fullfilling a modified dream can make us really happy. Why wait until retirement, or that day when we will ‘have enough’?

Simons says making a list is a bit like allowing oneself to be a child again, ‘wowed by the world’ and curious about how things work and what other places look like. We are driven by curiosity and if making a bucket list can wake us up to the dreams of our ‘inner child’, it is an exercise worth doing.

“Are you dreaming big enough? Is your list crazy enough?” Simons asks. “Remember, a bucket list shows us we don’t have to live a life of mediocrity – we can and must strive for excellence.”

What do bucket lists tell us?

The curiosity factor

A BUCKET LIST HELPS US TO LOOK AT WHAT IS LACKING OR UNFULFILLED IN OUR LIVES. WHAT HAVE WE NOT MADE TIME, OR HAD ENOUGH MONEY, TO DO? WHY WAIT UNTIL RETIREMENT, OR THAT DAY WHEN WE WILL ‘HAVE ENOUGH’?

balancing act

Reclaim the real you

Copyright Mark Holtshousen

It is not easy to get the right balance between work and family, time to exercise and socialise as well as time to find your passion and purpose. Expert Life Coach Mark Holtshousen asks three powerful questions so you can make the right decisions for your life.

MOST OF US are good at working, but we are not so good at living – even though we know this isn’t healthy. Many people feel that they have crossed the point of no return, and for the sake of their jobs have

given up on saving what is left of

their lives. Fear drives this i m b a l a n c e (such as the fear of failure or of financial

difficulty), but we disguise it as ambition, and companies call it high performance.

What most people don’t realise is that postponing work-life balance to a more suitable time and place is a hopeless exercise. Work-life balance is often viewed as idealistic, and as a price that needs to be paid for success. In reality, work life balance is a skill that does not come naturally.

Here are some tips that may help to get your personal life back in balance. To begin, ask yourself what a balanced life looks like to you, and then use these three questions to help you create that balance.

When I decided I needed to exercise, I thought the easiest way would be to start jogging around the estate in which I live. There is a jogging track in a safe community that is right on my doorstep. It sounded convenient, but it didn’t mean much to me. I needed to find more meaning to

exercise, and so I chose to train at a gym with a personal trainer. That way I included a relationship, accountability, money, expertise, and a

dedicated location. Mission accomplished!

What is most meaningful is seldom what is most

convenient. Unless the

things we do are meaningful to us, we will choose to do things that seem urgent. What can you do to make an activity count? What do you need to add, or how can you do it in a way that makes it matter to you more?

One of the easiest areas in which to lose balance is spending time with loved ones. Often, the spark, excitement, and rush associated with urgent deadlines are missing from personal activities. How can you make these more enjoyable and interesting? How about changing routine by going to a new restaurant, or arranging a fun day trip out of town? If we are even half as creative in other areas of our lives as we are in our work activities that bid for our time, we will go a long way towards achieving balance.

Be realistic about fitting personal things into your life, otherwise you will they will not be incorporated. For example, going to the gym seven days a week is not sustainable, but you can create a schedule to fit it in at least three times a week.

Whenever you are tempted to work late, skip gym, or answer an email during a family time, apply these questions to determine the things that you really should be doing.

How can I make this more meaningful?01

How do I make this more enjoyable?02

03 How do I make this fit well?

Mark Holtshousen is a leading Executive Life Coach at Cycan. He facilitates transformation in the personal and working lives of his clients and defines his areas of speciality as, “Passion, purpose and power – creating a life that matters”.

Contact him at mark@cycan.co.za

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Working together around the

world to provide 7 billion people

access to high quality medicine,

we innovate to satisfy unmet

needs; make reliability and

service excellence a habit; do

what’s right, not what’s easy;

and impact the future through

passionate global leadership.

“At Mylan, we are committed to

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There are

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For more than 50 years, we’ve done health care differently. But one thing has never changed: our relentless pursuit of getting it right. Whether it’s offering support to a pharmacy or ensuring a steady supply of high quality medicine, see how Mylan transforms words into actions.

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Discover why, at Mylan, quality isn’t just a claim – it’s a cause we’ve made personal.Mylan.com

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portfolios, with approximately 1,300 separate products

• Global manufacturing capacity of more than 54 billion doses

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integration

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• A Fortune 500 company

• One out of every 11 prescriptions dispensed in the U.S. –

brand name or generic – is a Mylan product.

Mylan (Pty) Ltd. Reg. No.: 1949/035112/07. Building 6, Greenstone Hill Offi ce Park, Emerald Boulevard, Modderfontein, 1645. Tel: (011) 451 1300. Fax: (011) 451 1400. www.mylansa.co.za M0308 February-14.

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What makes me happy? This is a question we all seek to answer every day. It is only through understanding your individual needs that you truly understand how to create balance in your life. While you’re weighing up between time for work and play, rest and exercise, friends and family, one way to ensure balance within yourself is to consider having your own rewarding and satisfying hobby. By Sue Peddle

Happinessthrough hobbies

SUE PEDDLE, owner of Craft Routes, shares her top 10 tips on starting a hobby and is always open to listen to your ideas and offer you inspiration, or welcome you to stroll through the well stocked shelves in store and discover all the different aspects of having a hobby.

Visualise your ideal life and your values

What hobby or hobbies have you always wanted to do but never taken the steps to get started? Establish your goal and take action.

Explore new options

Share your idea with a friend you trust or who may want to join you. Whether you would like to start doing art or crafts, sports or dancing, cooking or gardening, you will need to find a suitable place and someone who will guide you as you learn the ropes.

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Reflect on life and be in the present moment. How often have you said, “One day…”? Make that day today!

This will help you stay focused on what is important to you, and it is also a way of helping you to find a hobby you will be passionate about.

When choosing a hobby, first ask yourself, will this add to my life or create more stress?

Simply slow down

Keep a journal

Stay balanced

The more you say yes to yourself and no to people or activities that drain you, the more balanced and the more happy your life will become.

Acknowledge all that you do have in your life, and discover and develop your own wonderful talents.

Be grateful

Create and respect your own boundaries

Pursue what you love with passion

Own it and be disciplined in achieving what you truly desire. Discipline and dedication apply as much to hobbies or exercise as they do to work.

Whether it is people, things or stressful situations that are not serving you well, step back and evaluate their impact on your happiness. Spending time on a relaxing hobby, alone or with friends who make you smile, will enrich your life in so many ways.

The hobby you have chosen will then materialise and satisfy you as you develop the new skills. Remember that practice is one of the key factors of your new adventure.

Set your intentions and actions each day in relation to your goals

Learn to let go Fast FactWhen people do things

that make them feel good, like a hobby, it activates

an area of the brain called the nucleus accumbens that controls how we feel

about life.

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Singita Mara River Tented Camp has opened in the Lamai triangle, the northernmost tip of the Serengeti National Park in Tanzania. It’s an iconic destination characterised by the sheer luxury of space created by seemingly endless game-rich savannah plains. The new camp with six guest tents – a contemporary take on the classic East African safari – offers a pared-down approach to the quintessential Singita experience without compromising on creature comforts. By Singita Safaris

SINGITA MARA RIVER Tented Camp’s remote location in the Lamai triangle epitomises the company’s eco-driven philosophy of preserving iconic locations by offering ‘fewer beds in larger areas’. The camp is also run entirely on solar power, reflecting the company’s commitment to greater sustainability.

Forming part of the Mara ecosystem, the Lamai triangle is sandwiched between the Masai Mara National Park in Kenya, and the Mara River in the south. It is a wildlife viewing area with abundant year-round concentrations of resident plains game, big cats and elephant, in addition to the Mara River’s large populations of crocodile and hippo. The camp is strategically located on a sharp bend in the Mara River, providing unsurpassed viewing of the wildebeest river crossings during the annual migration.

With 16 beds surrounded by 40,000 hectares, it is one of very few permanent camps in the northern corner of the Serengeti. From August through to October, the area is renowned for unique up-close viewing of the annual migration;

out of season, it continues to abound with resident game making this a superb year-round safari destination.

Remote and unspoilt, Singita Mara River Tented Camp meets the demands of an increasingly discerning traveller for an authentic and meaningful connection with nature that leaves behind a lighter footprint. Close to the ground and off the grid, the concept and design of the camp encourages constant engagement with nature. The six tents are positioned on the edge of generous shaded decks to make the most of the river views. Two of the tents have been designed as unique family suites, each comprising two tents linked by a covered canvas walkway.

Conceptualised and designed by Cécile & Boyd’s, the subtle attention to detail throughout the camp is breathtaking – even unexpected – given the overall theme of pared-down simplicity. The boundaries between inside and outside have been blurred, eliminating that feeling of being separated from nature despite being in the midst of it. When the tent flaps are opened up, the only barrier between guests and

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the surrounding wilderness is insect-proof fly sheets. Beds are positioned to face eastwards so that the rising sun acts as a natural alarm clock in the early morning.

The look is cool, modern, edgy and fun without losing the elegant yet relaxed, feet-up style that defines the Singita brand. Strong contemporary design puts a fresh spin on local creativity, with inspiration coming from traditional, everyday African objects like baskets, beads and pots, reworked and repurposed by young African designers and craftspeople. Resourcefulness and sustainability are the watch words. Wooden turned lights were fashioned from sustainable Jacaranda wood, while decorative wire baskets echo the exact shape and design of traditional grain-sorting baskets. Natural, textured, layered, neutral interiors are injected here

and there with splashes of primary red and blue and black Masai-inspired patterns.

In the Lamai’s harsh, hot climate guests are kept cool with healthy, light cuisine conducive to refreshing and re-energising the body. Restorative fresh fruit smoothies, iced Fair Trade coffees and teas, crunchy salads and ethically sourced ingredients, such as organic eggs and grass-fed meat, are the order of the day with luscious desserts and homemade ice cream adding a touch of sweet decadence. Bamboo-handled cutlery, wonky crockery, wobbly glassware, and pure linen napkins enhance the authentic, natural style of dining.

Sustainable living extends to every aspect of Singita Mara River Tented Camp, as Singita consciously seeks to eliminate the use of unnecessary energy and non-

biodegradable materials. In keeping with this concept, the camp is built from natural and recycled materials including wood, stone, canvas and raw leather. It is 100% ‘off the grid’, relying entirely on a central, custom-designed solar power array using photovoltaic technology – a system that uses solar panels to convert sunlight into electricity. The solar array comprises a quarter-acre of solar panels capable of generating power efficiently even on cloudy days.

Singita Mara River Tented Camp captures the essence and simplicity of safari life, brought up to date by clever design and cutting-edge, environmentally friendly technology. It’s a place to relish being close to nature while doing good.

Visit www.singita.com or call 021 683 3424 to make a booking.

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Isn’t it time you fell in love with your bed again?

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It is very tempting to not stick to a healthy school and bedtime routine in Grade 0. But it eases the adjustment into Grade 1. Slowly ease your child into a bedtime routine the week before school starts after the December break. A tired child is seldom a happy one. Also start mentioning to your child that school will start soon – you can show on a calendar on what day the schools will open. Try to do this in a matter of fact way in order to prevent negative anticipation. Include your child in preparing lunch boxes, setting out the uniform and packing the schoolbag the night before.

assessed anyway. A more mature and confident child is more resilient and will be better able to deal with the challenges of Grade 1. You would rather want your child to have a head start than to just hang in there.

It is usually a good idea to enroll your children in Grade 0 at the same school where they will be attending Grade 1, even if it is not on the same premises. Besides the open day – which is potentially traumatic in itself – show your child around the school in a relaxed, playful manner. Make sure they know where the toilets are and how to get to the secretary. Introduce them to the teacher and other important figures. Remind them of other familiar people who will also be attending the school and what to do if they need something or feel unwell. Try to attend festive days at the school in the year prior to their starting Grade 1 in order to form positive associations. Talk to your child about the differences between Grade 0 and Grade 1. The classes may be bigger, the bell can unsettle them and athletics is something new. There will be less time to play and there is usually a different approach to discipline.

Start of

Starting Grade 1 can be difficult for parents and kids alikeSchool Woes“If there is anything we wish to change in the child, we should first examine it and see whether it is not something that could better be changed in ourselves” –C.G. Jung. Starting formal school can be very traumatic for parents and children alike,but there are certain things we can do to make it easier. By Jeanne FourieHattingh

GRADE 1 – THE NEWSPAPERS LOVE to place touching photos of sad faces, some managing a brave smile, when school opens for the new year. What we do not see is the faces of the parents, especially mommies, when they leave the school grounds on the first (and second, and third) day of Grade 1. I have even contemplated starting a support group for Grade 1 parents…

The main thing that you need to do before enrolling your child for Grade 1 is to determine whether they are school ready. In South Africa, children enter into Grade 1 in the year they turn seven. On application, the department of education can grant permission for a child to repeat grade 0. But why would we want to do that? If either you, or your child’s Grade 0 teacher feels that she might not me emotionally or academically ready to enter into a formal educational setting, have your child assessed for school readiness. As a precaution, if your child’s birthday is in November or December, have him or her

Preparation:01

Familiarise your child with the school setting before school starts

The Home Routine

Determine if your child is ready

The first few weeks:02

• Avoid rushing: Wake up early enough and keep the atmosphere relaxed and pleasant.

• Contain your own emotion: For a parent, Grade 1 is stepping into a new phase with your child, which can evoke some unexpected feelings. Normal feelings for the parent include uncertainty, fear, a feeling of loss, sadness and anxiety. Be careful not to

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project your feelings onto your child. • Be firm, but understanding: If your

child complains or appears uncertain, validate their emotion but also let them know that this is something they need to do, that it is a normal progression for all children and that you believe that they can do it. They must know that it is fine to be scared or sad and that other children will also feel like this.

• Be firm and let go: As I write this, I cringe at the thought, but it is the right thing to do. If your child cries and does not want to let you go, take a moment to just hold them and tell them how much you love them. Remind them that they will see you shortly and that the school is a safe place. Try to divert their attention or hand them over to the teacher and then…go. Usually the child will settle in fairly quickly and will be engaged elsewhere. But when a child is continuously crying and upset all day – it needs further investigation and should not be ignored.

• Temper tantrums: These and other increased emotionality can suddenly appear or intensify. Your child is being challenged and it drains them emotionally to cope with all the changes. They will try to get rid of emotional energy where they feel safe enough to do so – usually at home. Help your child to understand why they might feel upset, because it is as unexpected to them as it is to you. Explain that it is a period of adjustment, and that soon enough it will all settle into place. It is a good idea to reference other instances of change that they got used to. Find out what helps your child to unwind after school – time spent alone, watching TV or playing outside. Just like we need time to make the transition from work to home, they need it to.

• Expect that some days will be better than others: Also communicate this to your child when she is having a bad day.

• Positive Reinforcement: If your child is struggling to adjust or feels very uncertain, increase fun activities and activities they have previously mastered

or felt successful in before. Also remind them of times they felt scared before, like the first swimming lesson, and point out their success in overcoming that fear and the success and joy following that.

• Communicate with the teacher: Ask her how your child is adjusting. Also make sure that you are updated as to what your child needs to have at school and any homework. It is always a good idea to have contact numbers for some other parents in your child’s class.

The first year:03

CommunicationKeep up the communication with both

your child and the teacher. Not all teachers inform parents when there is a problem in class or if their child feels unhappy. Ask questions – it is your right as a parent to be treated with respect and to know what is happening at school. Talk to your child about friends, their concerns, what they enjoy and how they are coping in general.

Be open to communication from the teacher. If the teacher is concerned about either behavior or academic progress, don’t be defensive or dismiss it. The sooner one detects problem areas, the easier it can be corrected.

Changes and stress at home have an effect on your child’s behavior at school. Inform the teacher about any changes in your child’s personal life or home environment e.g. marital problems, financial strain, a new sibling, death and even loss of a pet etc. This information assists the teacher in treating your child with empathy and understanding.

Take note of any behavioral changes or regressive behavior. When a child suddenly starts wetting the bed, sucking thumb again, being unusually aggressive or withdrawn it can be a sign of trauma and deserves your attention. Signs of trauma can manifest due to prolonged stress

Behavior

and identify the cause thereof. Inform her teacher about this. Seek professional help if necessary.

Limit after school activities. It is tempting to enroll your child for dance classes, karate and kick boxing because that is what the Jones’ do. This robs your child of precious play and relaxation time. When a child plays, they process and integrate their experiences, resulting in a happier and more resilient child. Merely set the scene for them to discover and develop their talents in their own time.

Starting from Grade 1, the school replaces the family as the most important social unit in your child’s life. Therefore, it is extremely important to make sure that your child is in a positive environment where they can develop according to their potential and thrive. Also get to know your child’s friends and their families.

Your Child’s Environment

“YOU SEND YOUR CHILD TO THE SCHOOLMASTER, BUT 'TIS THE SCHOOLBOYS WHO EDUCATE HIM “ – RALPH WALDO EMERSON.

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ISSUE 5 2015

yourself yourself Romance

Treating yourself to hair, nails, facials, and exercise is not just good for your look but also for your health! Jabulile Ngwenya explores the art of self-pampering. By Jabulile Bongiwe Ngwenya

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PINK IS ONE of my favourite colours. In fact, I love bright colours and there’s nothing quite as exhilarating as infusing colour in my wardrobe to lift my mood. I love it when I look down at my feet, after a pedicure session – where my skin has been smoothed and my nails varnished – to see my little piggies swathed in smooth brushes of pink as I slip elegantly into a pair of sandals. Even the air playing on my feet feels different, more sensual.

Therapy has been around for millennia. For thousands of years, men and women have relied on beauty and physical regimes to improve their health, whether it’s through fruit, mud, natural herbs and plants. At one point, it was believed that bathing everyday was not good for you. Thankfully, that idea changed.

Legend has it that the last queen of Egypt, Cleopatra bathed in milk and honey for younger-looking skin. An urban myth though it might be, milk contains lactic acid, which breaks down dead skin cells allowing the skin to rejuvenate itself more quickly. Lactic acid, a member of the family of alpha-hydroxy acids also acts as a moisturiser by taking humidity from the air and helping skin absorb this moisture, resulting in healthier skin. I can’t afford to take a milk bath everyday, but investing in looking after my appearance and feeling good is something I choose to do at least once a month.

It’s not just about looking good. It’s also about feeling good. There’s nothing as glorious as having my skin rubbed down, scrubbed, and gently massaged to sooth painful joints and aching muscles.

This monthly sojourn is something I call ‘romancing myself’. Friends I’ve spoken with claim that, apart from looking good, indulging in treatments and exercise is essential for relieving stress and calming their bodies.

Zipping off to spend a day at a spa may be the ultimate indulgence for many, but the benefits are well worth the expense. Our busy and demanding lives call for some well-earned relaxation. Elmari Grobbelaar, from the Riverview Spa, which overlooks the magnificent Zwartkop Mountain range agrees, saying, “We focus on the whole experience, especially using all your senses to help you relax and enjoy your full spa day”.

Entering a place where the noise of everyday life has been switched off and only calming instrumentals warm my ears instantly calms me. For me, the sound of water running creates a feel good element. Add to that the soft smell of heady scents such as rose, jasmine, or sandalwood, and I feel as if heaven is being created for me. My eyes are drawn to the carefully thought out architecture, the colours, the paintings, the lit candles and always important the room temperature.

Often, escaping to a spa also allows you to reconnect with nature. Grobbelaar says it is important to add elements of nature to their treatments “to soothe body, mind and soul”. She says, “Nature is our main focus point of relaxation and the view of the Crocodile River and surrounding hills are part of our therapy”.

Touch is known to be vital for mental and physical health. Think about it –

a simple hug can change your mood instantly. A massage has been proven to improve movement, exercise and stretch muscles, increase joint flexibility, as well as lessen depression and anxiety.

In a study of more than 3 000 Japanese government workers who received regular spa treatments, it was found that the therapy gave rise to better physical and mental health, with better sleep patterns recorded and lower levels of absenteeism from work.

Regular exercise has also been long touted to be the raison d’être for better physical and mental wellbeing. I don’t run marathons or go to the gym, but I can say this: when I lost my partner and was thrown into depression, I found myself walking. Ironically, he had always told me that you often know when a person is depressed by how much they walk. I walked three to four hours a day. I wasn’t capable of anything else but walking, and one day after all the tiredness and aching muscles, I smiled. I think I finally gave the endorphins a chance to lift me that day.

Sometimes you just don’t have the inclination or the time to go to a spa. I believe in romancing myself wherever I am. It’s sneaking in that odd bit of chocolate, or sitting out in the sun when perhaps I should be working. Other times, it’s stroking the dogs, or phoning my best friend for a bit of gossip. Oftentimes it’s lighting the candles, running a bubble bath, dimming the lights, playing music and watching my pink piggies through the wash of foam. It’s those moments that I can laugh, feel gorgeous and yes, be happy!

Loving myself to health

Use your senses to relax

Exercise creates wellbeing

IT’S NOT JUST ABOUT LOOKING GOOD. IT’S ALSO ABOUT FEELING GOOD. THERE’S NOTHING AS GLORIOUS AS HAVING MY SKIN RUBBED DOWN, SCRUBBED, AND GENTLY MASSAGED TO SOOTH PAINFUL JOINTS AND ACHING MUSCLES. THIS MONTHLY SOJOURN IS SOMETHING I CALL ‘ROMANCING MYSELF’

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Whether myth or fact, it has long been believed that caffeine helps keep those extra kilograms at bay. Now, extracts from the unroasted green coffee bean captured in a convenient little pill could be the answer many people have been waiting for in ridding themselves unwanted body fat. Whether it is just another fad diet or has real results will only be revealed in due course, but according to a recent study conducted in India and funded by Applied Food Sciences, people who added green coffee beans to their diet can lose a steady 7.5 kg over 22 weeks – the duration of the study.

Similar studies have been conducted in France and Japan but with just 16 participants in the latest study, corresponding study author Joe Vinson, a professor of chemistry at the University of Scranton, in Pennsylvania, acknowledged, “This was indeed a small study, but here, with higher extract doses than have been used before, the patients experienced what I would call rather large weight loss."

"While this of course needs to be confirmed with follow-up, I do think the subject is absolutely worthy of further exploration," Vinson added.

The main ingredient is an all-natural compound and antioxidant called chlorogenic acid, which inhibits the post meal release of glucose. In other words, it can regulate and slow down the release of sugar into your body. In addition, it can boost your metabolism, and increase your liver's fat burning capabilities.

"That's the main natural compound in unroasted coffee, and roasted coffee has much, much less of it than unprocessed coffee," Vinson said. "So we're not talking about something that is interchangeable with the coffee we drink." A follow-up study involving 60 individuals is now in the planning stages.

It is worth remembering that while it may cause weight loss doesn't mean it's healthy. Supplements such as these are not regulated as drugs, and they can be put on the market with no safety testing. They don't even necessarily have to be tested for effectiveness or even purity.

We all know sugar causes energy spikes and drops, attention deficit disorders and cavities in our teeth, but according to the American Chemical Society, there is a new sugar danger and it doesn’t come from the sugar we eat. Researchers have discovered that a type of sugar produced in the body's cells is a possible new health hazard, but that blocking it may bring benefits that include treating cancer and improving long-term memory.

However, it should not be confused with regular table sugar! Researchers report that it is a substance produced in the body’s cells and is considered a sugar because of its chemical composition, which gives it the name O-GlcNAc (pronounced "oh-glick-nack" or more scientifically, O-linked beta-N-acetyl glucosamine).

Recent research on the sugar emerged from the use of advanced lab tools for probing a body process that involves attachment of sugars to proteins, called protein glycosylation. It coordinates the body and keeps it healthy by helping nerves and various cells communicate.

O-GlcNAc attaches itself to proteins, which are responsible for allowing substances to pass in and out of the nucleus of cells, and helps decide whether specific genes are turned on or off. Proteins with too much O-GlcNAc cannot function normally. The sugar thus signals the basis of diabetes, cancer, Alzheimer's disease, and other disorders.

Linda Hsieh-Wilson from the California Institute of Technology was quoted as saying, "We're far from understanding what happens in humans. Completely blocking O-GlcNAc may not be desirable. Do you really want to sustain all memories long-term, even of events that are best forgotten? How would blocking the sugar from binding to other proteins affect other body processes? There are a lot of unanswered questions. Nevertheless, this research could eventually lead to ways to improve memory."Source: American Chemical Society

Less sugar,

A fresh trendsHealth

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If you're looking for a little inspiration to hit the refresh button on your life, take these seven steps.

sunny-side up Find yourself

By Jabulile Bongiwe Ngwenya

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SUMMER IS THE season we love. After a long winter hibernating, we can’t wait to feel the sun’s kiss on our skin or the warm air brush against our faces. We are eager to see if we’ll fit into our summer clothes and if we’ll look as good as we did before winter set in. While a great-looking body is worth aspiring to, a healthy body is what you should be really aiming for. Jabulile Bongiwe Ngwenya goes in search of new ways to find your summer soul again.

It has been scientifically proven that winter can bring on the blues. Summer is so inviting with fresh air and the opportunity to be active. To get healthy and lose the winter flab, you’ve got to have a mind-shift. If this means seeing a therapist or life coach to help you create this shift, then go for it. A healthy body surely follows a healthy mind. Celynn Erasmus a registered dietician and professional speaker, who is also the author of Fast Food for Sustained Energy says, “You don’t need to have an eating disorder or emotional problem to see a professional therapist”. Dieticians and nutritionists provide the ‘how’ of living healthily, while a therapist or coach helps you with the ‘why’ for healthy living.

“Why should always come before the how,” Erasmus says.

Dr Theresia Shivera (MBCHB), who works at the Groote Schuur Hospital, believes people should look at possible solutions to life’s problems holistically. She’s an advocate for freeing your mind space as well as your physical space. A healthier environment gives you breathing space and is less stressful to the mind. Psychologically it allows you to consider other possibilities. “Inadvertently, by moving your clutter, you’re moving your body and are already on the way to weight loss and giving your

body the exercise it sorely needs after a restful winter,” says Dr Shivera.

“I challenge the notion that you should see a doctor only when you’re sick. When you have concerns about your body or your mind that haven’t necessarily translated into an illness, see a doctor,” Dr Shivera says.

Take the necessary precautions and measures to make sure you’re healthy. Take your vitamin supplements or rather eat healthily. Did you know a tot of fresh wheatgrass juice contains as much nutritional value as a kilogram of spinach or broccoli? Take a walk to a second-hand bookshop and browse the health section reading up on all the interesting facts about food and their many benefits for your body.

Erasmus believes in eating light and eating often. She calls this “strategic refuelling”. Our urbanised lives leave us with little time to eat during the day so that at night we binge. Using the analogy of a drive to Bloemfontein, Erasmus says the car is not filled at the end of the trip but rather before the trip. The same goes with your body. Fill it during the day in small quantities so that at night you’re eating less and subsequently increasing your metabolism.

The truth is you won’t accomplish all your goals overnight. Be realistic about where you are and what you can achieve in a certain period. “I feel strongly about making one simple change and then turning it into a habit,” Erasmus emphasises.

How often do you find that you start a project energetically on Monday, but when life strikes the next day, you tell yourself

you’ll carry on another day? Chances are you’ll start putting it off. Choose a small goal and focusing on getting that right for at least a week until it becomes a habit. When you’re comfortable with your new habit, reward yourself for doing well. Then choose a new task that will help you reach your bigger objective.

Did you know 500 ml of soda contains approximately 12 teaspoons of sugar? That’s already 1 000 kilojoules of energy ingested before you’ve even had a wholesome meal. Consider the fact that on average a person should have only six to 10 teaspoons of sugar added to their diet daily.

“Before you cut out the bad food, cut out sugary drinks. Cooldrinks should be a treat and not a way to hydrate,” Erasmus tells her clients. If you really don’t enjoy hydrating on water alone, rather find a lower kilojoule or kilojoule-free alternative.

“I always tell people that when you’re happy, the chances of achieving your goals are greater,” Dr Shivera believes.

Break out of your routine and do something that makes you happy, whether it’s the small stuff like laughing really loud, or the important stuff like meeting a friend for coffee, phoning a loved one, petting your dog or singing along to your favourite song.

Take a hobby that makes you happy and turn it into a joyful physical exercise. Nowadays gymnasiums around the world recognise the need people have to do something other than cycling or spinning. So why not try dancing, swimming, walking or yoga on the beach?

Once you have happiness, you’re already healthy because everything else will fall into place easily.

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GI IS A MEASUREMENT of short-term changes in your blood glucose levels after you eat carbohydrates. Glucose (which is the scientific name for sugar in the blood stream, and is the simplest form of sugar) is your body’s main source of energy. Diabetes or sugar sickness occurs when your body doesn’t produce enough insulin, and the sugar from your food cannot be used correctly to provide energy. Without insulin your body cannot get the energy it needs from your food.

Normally, a gland called the pancreas makes insulin which carries the sugar in the blood into the cells. There are different levels of diabetes, but the basic principle is that the pancreas fails to supply enough insulin, or the insulin doesn't work properly in your body.

This is where the importance of Glycemic Index comes into the picture. GI

is simply a ranking from 0 to 100 of foods based on their immediate effect on blood glucose levels.

Any food rating less than 55 on the GI is considered low – which means that it is digested slowly, leaves you feeling fuller for longer and helps ensure that your energy levels remain stable. Food that is digested quickly has a high GI, which causes your blood sugar to rise quickly and can cause a ‘sugar rush’ before causing your energy levels to drop so low that you suddenly feel tired. A bowl of cornflakes, for example, has a high GI of 84, while plain spaghetti is low GI at 41 on the GI list .

Low GI foods include whole grain, protein, legumes, vegetables, fruit (with the exception of fruit high in sugar) and many natural dairy products. High GI foods are those that contain refined grains and refined sugar, which are digested quickly

and trigger fluctuations in blood glucose levels (the infamous ‘sugar high’ being one example).

GI is a good guide for diabetics or anyone wanting to moderate their blood glucose levels the healthy way. A low GI diet aids in the management of diabetes, improved cholesterol, reduced risk of heart disease and weight management as well as stress management.

Eating a balance of nutrients will help keep your blood glucose even and your appetite tamed:• Eat grains in their least processed

states. Replace refined and white breads with whole wheat or sourdough. Swap jasmine and arborio rice for basmati, brown, or long grain. Instead

The lowdown on GIWhile the Glycaemic Index (or GI) has been around for almost 30 years, it has become a buzz-word only recently, with diabetics and healthy eaters alike using it as an eating guideline. Could a low GI lifestyle work for you? By Shona Bagley

So how do I follow a low GI d iet?

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of processed cereals, like cornflakes and instant oats, eat rolled oats or cold cereals that have at least 4 g of fibre per serving. Restrict white-flour treats.

• Eat lots of fibre-rich vegetables (dark leafy greens are good) and fruit – apples, pears, peaches, and berries have a lower GI than tropical fruits like mangoes and grapes

• Eat small portions of potatoes. • Avoid sugary drinks. “Be careful of pure

fruit juice because of the high sugar content. One glass of freshly squeezed orange juice contains four to five oranges. The average fruit intake for one day is three pieces of low GI fruit,” says Ingrid Regenass, an Integral Health coach with a private practice in Cape Town.

• Consume good quality protein and ‘good’ fat at most meals. Olive oil, nuts, avocados and seeds are healthy fats. Cut back on saturated fats, and treat trans fats as if they are poisonous serpents.

• Food such as quinoa, buckwheat, chickpeas, beans and soya, lean meat and dairy are your best sources of low GI protein

A relatively new concept, the Glycaemic Load (GL), was developed by scientists from Harvard University, and ‘fine tunes’ the Glycaemic Index concept. It addresses concerns about rating carbohydrate foods as either ‘good’ or ‘bad’ on the basis of their GI. There is no such thing as a good or bad carbohydrate food, they maintain. Most carbohydrate foods can fit into a healthy diet – it all depends on when you

eat it, how much you eat and with what you combine it.

Cape Town-based Nutritional Therapist Katherine Tudsbury, tends to disagree. “Processed carbohydrates not only have a huge impact on blood sugar levels and the corresponding insulin release, but they are often devoid of vitamins, minerals and fibre. In this case the body needs to find these co-factors in other areas of the body (bone, for example) to metabolise the food.” In other words, the body begins consuming its own resources.

Like GI, the GL of a specific food is an indication of how much impact it will have on blood glucose levels. It is calculated by taking the percentage of the food’s carbohydrate content per portion and multiplying it by its Glycaemic Index value.

Katherine clarifies, “GL uses the GI value as well as the actual amount of carbohydrate eaten at a sitting. It is a more realistic reading because it tells you how your serving size of carbohydrate food will impact the blood sugar levels. GI is helpful in that it can let you know which carbs to generally avoid.”

“Fibrous foods tend to have a lower GI because fibre slows digestion and allows the carbohydrates to be broken down over time, thus avoiding a severe ‘blood sugar spike’.

Remember that GL and GI only take the specific carbohydrate foods into account,” she cautions. “Blood sugar levels vary depending on what carbohydrates are eaten together and if there is protein and fat in the meal.”

Ingrid adds, “Diets that cause blood sugar levels to sky-rocket have a discernible impact on our stress levels. Highly refined foods act as a stimulant to our nervous system and release the stress hormones every time we have a ‘sugar fix’. We eventually become addicted to the rush that highly refined foods give us, which exacerbates the effects of stress on our body. A diet containing a lot of highly refined food decreases our immune system so we are prone to infections, may develop candida and digestive problems and suffer from depression and headaches.”

There are clearly benefits to following a low GI/GL diet, particularly for diabetics, but to be on the safe side, consult a professional for a medical assessment and a comprehensive list of low GI foods and food combination recommendations.

So that’s GI, now what’s GL?

GI foundation defines GI as: "A true low GI food releases glucose slowly and steadily into the bloodstream without over stimulating the pancreas to produce too much insulin. A high GI food, on the other hand, causes a sudden, large increase in blood glucose." If you would like to know the GI and GL of the foods your family eats regularly, go to www.gifoundation.co.za.

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There is Life after

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The Prostate Cancer Foundation of South Africa aims to empower South Africans through information and education, to act appropriately and minimise the impact of Prostate Cancer.

EVERY MAN IS AT RISK for prostate cancer. Despite the massive impact that prostate cancer has on the health of men (it is estimated that 1 in 6 men will be affected), we are still not sure what causes it and why it affects some men and not others. Fortunately, screening for prostate cancer is relatively simple and inexpensive and if detected early, treatment results are highly successful. Of course, that doesn’t mean we should stop researching the causes. Unfortunately, many men are still unaware of which screening tests are necessary and at what age the tests need to be done.

The Prostate Cancer Foundation of South Africa

The Prostate Cancer Foundation is an organisation led by a group of people who have direct interest in prostate cancer. It includes some of South Africa’s top medical specialists who diagnose, treat and research prostate cancer on a daily basis. It also includes members from pharmaceutical and medical companies who provide the treatments for prostate cancer and who help fund the foundations' costs and projects and volunteer their time to help the foundation implement their programmes.

The foundation also provides a forum for men and families whose lives have been directly affected by prostate cancer. Some are involved in assisting others who have recently been diagnosed, some have been willing to share their stories on our website and some have given donations.

It is this involvement of the medical specialists who research and treat prostate cancer, the companies that develop the treatments and the patients and their families affected by the disease that make the Prostate Cancer Foundation unique and enables them to fight the disease

from all angles. The foundation calls on everyone to join the fight so that together we can beat prostate cancer!

How Can you Help Beat Prostate Cancer

If you are a man over the age of 40 and have never been screened for prostate cancer, this is the single most important thing you can do!

Screening for Prostate Cancer

Two tests are used to check for prostate cancer:1. The Prostate Specific Antigen test (PSA)

– For a PSA test blood is drawn and sent to the lab. This test gives an indication of whether something is wrong with your prostate. It could be cancer or it could just be an infection, so don’t panic if it comes back high. Your doctor will do further tests to determine exactly what’s wrong. It’s not just the score that’s important but also how much it has changed every year. As the PSA test is not completely fool proof, you will also need to go for a DRE.

2. The Digital Rectal Examination (DRE) also known as ‘The Finger’ – The DRE involves your doctor inserting a gloved and lubricated finger into the rectum so that they can feel the prostate for any abnormal lumps. Some men are afraid that this test is going to be painful but that it just not true. It’s a minute of minor discomfort that could save your life so insist that your doctor includes it as part of your regular prostate check-up.

When do You Need to Start Going for a Check-Up

The Prostate Cancer Foundation

currently recommends that you start from the age of 40 for all black South African men and for all men who have a first degree relative with a history of prostate or breast cancer and from the age of 45 for all other South African Men. Based on your results, your doctor will decide on how often you should return for further check-ups.

If You Have Been Diagnosed With Prostate Cancer

The foundation understands how hard it is to be directly affected by prostate cancer and they try to help wherever they can. One of the best things you can do is educate yourself and those around you about the disease and the treatment options. Knowledge empowers us to make educated decisions and helps us participate in the decisions made about our health. Informed patients are also more likely to comply with their treatment which means that you give yourself the best chance of beating prostate cancer. You may want to speak to someone else who has been affected by prostate cancer or join a support group.

If You Have Lost a Loved One to Prostate Cancer

The most devastating result of prostate cancer is when it leads to the death of a loved one. The foundation affords loved ones the chance to pay tribute to someone they may have lost by means of the memorial wall on their website. Friends and family members can then make donations in memory of the person you lost to prostate cancer.

Visit www.prostate-ca.co.za or call our prostate cancer helpline on 084 283 3982.

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09Ways to Relieve Stress by

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GARDENING IS A POPULAR HOBBY THAT DOUBLES AS AN OUTSTANDING STRESS RELIEVER. RECENTLY, I ASKED THREE EXPERTS FOR ADVICE ON MAXIMIZING THE STRESS-BUSTING POTENTIAL OF GARDENING. HERE’S WHAT THEY TOLD ME ABOUT HOW TO CULTIVATE CALMNESS ALONG WITH THE TULIPS OR TOMATOES. By Linda Wasmer Andrews

Keep it a hobby, not a chore10

Just as with golfing or yoga, some people enjoy gardening and others don’t. Even if you’re in the former group, however, it’s important to ask yourself whether you like it a little or a lot, and then plan the size and maintenance requirements of your garden accordingly. “Be realistic about how much time and energy you have for gardening,” says Anna Ranieri, PhD, MBA, a psychotherapist and career coach. She notes that planting a thousand square metres when all you really want to do is

get physical

deadhead a few geraniums may lead to more stress, not less.

Make friends with nature20

“A garden is a place where we can slow down and reconnect with the natural world the way our ancestors did all day, every day,” says Kristen K. Brown, author of The Happy Hour Effect: 12 Secrets to Minimize Stress and Maximize Life. Research has shown that spending time in nature can help restore your attention, relax your body, and revive your mood.

Leave your phone inside30

Don’t let phone calls, texts, emails, and social media intrude on your gardening time. “So many days are filled with multitasking from dawn to dusk,” says Ranieri. “Make this a time when you have only one thing to do, and immerse yourself in the experience.”

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Be mindful of the moment40

A garden offers a feast for the senses: verdant leaves, aromatic blossoms, chirping birds, squishy earth. Make a deliberate choice to soak it all up. “Be aware of what’s happening right here and now—what’s in front of your eyes and at the touch of your fingertips—rather than what’s in the report you have to write tomorrow,” says Ranieri. By becoming fully absorbed in the moment-to-moment experience, you’re practicing mindfulness, a proven way of reducing stress.

Repeat a garden mantra50

“There’s this lovely cadence you can get into when weeding,” says Landscape Architect, Annie Kirk. The same can be said of digging, raking, and many other garden and lawn care activities. Kirk says that some of her clients pair the repetitive movement with a repeated mantra or prayer. Others combine it with yoga breathing exercises. Either strategy can activate the parasympathetic nervous system—the body system that counteracts the physiological changes brought on by stress.

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SHORTCUT TO PAIN RELIEF

SKIN SCRIPTSMSM RUB

Make sure you take MSM RUB with you, where ever you go!

The formula is so effective that it’s destined to become your number

one external analgesic.

This formula with MSM and natural oils provides fast, deep penetrating pain relief that lasts for hours.

MSM has a unique action on body tissues. It decreases the pressure inside cells by removing fl uid and toxins, while nutrients are permitted to fl ow into cells. It is effective in pain relief as it blocks the transmission of pain impulses in nerve fi bres that carry pain signals from muscle and bones.

Other properties of MSM include its critical role in the production of energy in cells, it improves circulation and increases tissue oxygenation by restoring fl exibility and permeability of cell walls.

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Cultivate your creativity60

“Is your garden wild and woolly, or is it precise and elegant? Does it use your signature colours? We all need to express ourselves creatively, and gardening is one way to do that,” says Ranieri. So get imaginative with a palette of plants. Research shows that engaging in a creative pastime can be an effective stress control strategy.

Connect with neighbours70

Although many people savour peace and quiet while gardening, others appreciate company. If you’re working in your front yard, it’s natural for neighbours to wave hello or stop and chat about the weather. “It’s an opportunity for social connectedness,” says Kirk.

Welcome wildlife visitors80

You can invite birds, butterflies, and other wildlife visitors into your garden as

well. The National Zoological Gardens website (www.nzg.ac.za) offers detailed tips on what to plant and how to provide a safe and friendly habitat for the birds, insects, and other animals you want to attract. Their presence adds another dimension to help captivate your attention and enrich your experience.

Revel in a job well done90

“Gardening gives you a sense of accomplishment,” says Brown. “It can lead to great satisfaction when those first blooms of spring emerge from the autumn-planted bulbs you weren’t sure would grow or when the first ripe tomato is ready for picking.” The beauty you add to your home or the fresh food you put on your table is tangible proof of time well spent.

Linda Wasmer Andrews is a writer who specializes in health, psychology, and the intersection between the two. Follow her on Twitter or Like her on Facebook.

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Daily Wins Become Major Victories! The One Small Victory campaign, created by Novo Nordisk, increased awareness around diabetes and good health management during diabetes month. It made me realise how so often we set ourselves up for failure by trying to change too many things all at once. Especially at the start of a new year when all you can think about is losing the extra weight from the holiday indulgences! Usually at the start of the new year, you want to diet, drink copious amounts of water, cut out carbs, avoid alcohol and gym every day. Phew, you’ll be exhausted before the first quarter is over! By Celynn Erasmus RD(SA)

Start eating

breakfast

Eat smallerportions

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HOW ABOUT you approach your health and weight loss regime a little differently for 2015? Instead of taking the all-or-nothing extreme diet approach, let’s perpetuate the ‘one small victory’ campaign and aim for small, consistent daily wins. Because one daily win, anytime, is a win for good health.

Going for a brisk lunch time walk, saying no to office cake, doing some push-ups, taking the stairs, having a smart snack – whatever your healthy action is, it is one small victory to celebrate.

We are entering the first few months of the New Year which offers the perfect opportunity for a fresh start. Fresh starts and

new lifestyle resolutions are fantastic – if we manage to stick to them.

No matter your goal, the biggest challenge lies in creating new habits that support your resolution. The main reason

people fail at creating and sticking to new habits is that they don’t keep doing it. This seems obvious: if you don’t keep on doing something, it won’t really become a habit. So what’s the solution to this obvious problem? Find a way of continuing the behaviour until it becomes a habit.

The key to forming a habit is not how much of your new behaviour you do each day, but whether or not you do it at all. The key is to just get started.

What do I mean by starting? If you want to form the habit of eating breakfast, just get yourself into the kitchen for a few minutes every morning. If you want to form the habit of running, just lace up your shoes and get out the door. If you want to form the habit of drinking more water, just grab a jug or glass and start sipping.

Form the habit of starting, and you’ll get good at forming habits.

It took me many starts and frustrations before I learned how to live a healthier lifestyle. When I finished high school, I was more than 10 kilograms

overweight and didn’t enjoy exercise. Today, I am leaner and fitter. I eat healthily most of the time (with

regular indulgences) and I’m able to stick to a regular exercise routine.

How did I change? One of the simple strategies I learnt on my journey was the power of ritual and running routines.

If you look at the lives of massively productive people like professional athletes or successful business owners, you’ll

discover they follow strict daily routines. They have set times when they get up, when they start work, when they eat and

exercise and even when they relax! Although yours needn’t be as rigid, create a daily routine to optimise your time. Peak productivity and health is not about luck. It's about devotion.

The Greatness Guru, Robin Sharma hit the nail on the head when he said, “Your daily behaviour reveals your deepest beliefs.” Consistent daily starts make for wins which make a big difference to your health, and will help you lose weight effortlessly and sustainably. Not much unlike compound interest.

A small amount over a period of time adds up to significant rewards. Just imagine, a daily win over 2015 would create 365 positive proactive steps to changing your lifestyle choices. Now that’s significant interest!

Exercise!!Go to the Gym

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Banting/Atkins/LCHF/Diabetic Friendly Products

300 g raspberries400 g low fat strawberry yogurt ½ cup icing sugar2 tbsp hot water3 tsp gelatine

1. Crush the fruit, add yogurt and icing sugar.2. Prepare the gelatine by adding it to 2 tablespoons

of hot water and stand in a bowl of boiling water until the gelatine dissolves.

3. Whisk with a fork.4. Fold the gelatine into the fruit mixture and leave to

set overnight in the fridge.Cooks Note: Vegetarians can use agar agar instead. Serves 4.

32.5 ml fresh lemon juice0.5 Litres chopped, seeded watermelon125 ml sugar syrup 1. Place fruit and lemon juice in a food

processor fitted with the metal blade and process until smooth. Gradually add sugar syrup and blend evenly. Taste for sweetness. If the sorbet needs more syrup, pour in a bit more and blend again.

2. Transfer to a medium-sized metal bowl or cake pan. Cover with plastic wrap and place in the freezer. Allow to partially freeze, (about 4 hours) ice will form around the edge, but the centre will be mushy. If the mixture freezes solid, let it partially thaw at room temperature before proceeding.

3. Return the mixture to the food processor and blend again until completely blended, smooth and fluffy, (about 1 minute). Immediately scrape the mixture into a plastic freezer container with an airtight lid and refreeze for 4 to 10 hours.

Cooks Note: Serves 4. This works only if your watermelon is juicy and sweet. If you make the granita version, you can use less sugar and omit the sugar syrup because the ice crystals won’t matter.

South Africa’s swelteringly hot summer days make it tempting to reach for an ice cold soda drink or creamy chocolate ice cream, but don’t discount sorbet. It’s light, refreshing and low in calories – made with fresh fruit, it can even be a fun source of vitamins for the kids. Clean, fresh and icy-cold, these healthy recipes for sorbet are sure to cool you off during the hot summer months.

SorbetsHealthy Summer

Raspberry Sorbet

Watermelon Sorbet

Lemon Sorbet3 lemons, grated peel and juice140 g sugar565 ml water1 egg white

1. Place lemon peel, sugar and water in a heavy-based saucepan. Dissolve sugar over low heat then boil liquid rapidly for about 5 minutes.

2. Remove from stove and allow to cool. Add lemon juice and strain.

3. Freeze until ice crystals form, 2 to 3 hours. 4. Whisk egg white until stiff and fold into mixture. 5. Return to freezer until firm but not rock-hard. Cooks Note: Serves 4.

TIP! If you want to use

less sugar, the solution for frozen

fruit desserts would be to make granitas, which by definition have ice crystals. When you make a granita, you freeze the blended

fruit mixture in a pan, scraping it with a fork at 30-minute

intervals as ice crystals begin to

develop around the edges, until it is all frozen but not in a

solid block.

To add flair to your sorbet serving, scoop it into

individual frosted glasses and spoon candied or fresh fruit of the same flavour on

top. Add a sprig of mint leaves for some added

colour and zest!TIP! Remove the sorbet from the freezer about 10 minutes before serving so it loosens up a little bit.

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We are the bread nationBread is one of our staple foods and of course, most of us love the smell of freshly baked bread – the perfect base for a scrumptious sandwich or side to your main meal. But not all breads are created equal, so what should you look for when you buy bread?By Fiona Zerbst

GIVEN THAT SOUTH AFRICA’S bread (both white and brown) is baked with fortified flour and contains eight essential micronutrients (six vitamins and two minerals), there’s really every reason to make sandwiches for your family’s daily lunch-box.

But not all breads are created equal, so what should you look for when you buy bread? Nourishment aside, many of us have different dietary needs and goals, and there’s a rather bewildering

array of loaves, rolls, buns and other products on our shelves.According to the South African Chamber of Baking, bread is

the second most important supplier of energy (kilojoules) after maize – twice as much as potatoes and rice, for example. It’s starchy and full of protein and fibre, while being low in fat. It’s therefore a good nutritional staple.

We decided to compare three different loaves to illustrate some key differences in our daily bread.

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Sasko Nature's Harvest Brown Seed Loaf

800G

Albany Low GI White

Bread

Blue Ribbon Premier

Brown Bread

2 slices: 95g 80g 75gEnergy (kJ) 983 778 682Protein 8.6 6.72 6Carbs 33.5 36.3 33.5Fat 6.2

(saturated fat (g) 1.02) 2.08 1.35

Fibre 4.8 5.2 2.65Sodium 338 373.6 348

“There are not huge differences here, but note that Sasko is slightly higher in protein than the other two, and quite a bit higher in fat,” says Pippa Manicom, a dietician from Johannesburg.

“Note that the saturated fat content is 1.02, which means this bread has more poly- and mono-unsaturated (healthy) fats – possibly due to the high seed content of the loaf. This is actually a good thing, because ‘good’ fats improve blood cholesterol levels, decreasing the risk of heart disease.” Manicom notes that the Blue Ribbon loaf is lower in fibre than the other two, so if dietary fibre is a priority for you (if you have any digestion problems), then a more high-fibre loaf might be best.

“When you choose the right type of bread and control your portions, bread can provide vitamins, minerals and fibre important in weight loss and prevention of lifestyle diseases,” says dietician Toni Smyth. She suggests you choose bread containing whole grains and fibre. “Choose bread that contains at least 2 g of fibre per slice,” she says.

Manicom notes that although some breads claim to be ‘low GI’ (or Glycemic Index, which measures the effect of carbohydrates in individual foods on the blood glucose levels), not all have the endorsement of the Glycemic Index Foundation of South Africa (GIFSA). If you are diabetic or pre-diabetic (showing symptoms of developing diabetes), it is critical that you look for GIFSA’s logo on the packaging. The Diabetes SA logo also indicates which bread is safe for diabetics to eat.

Low GI bread is denser than other breads. “Because it is dense, a slice of low GI bread contains more calories and carbohydrates than a slice of brown or whole-wheat bread, so watch your portions,” cautions Smyth. “The general rule (obviously dependant on the brand of bread and nutritional content) to follow is one portion of carbohydrates equals one slice of brown/wholewheat bread and half a slice of low GI bread.”

Remember that, if you are trying to lose weight, cutting out bread is not necessarily the way to go. “Carbohydrates can contribute to certain metabolic imbalances or can increase problems such as gluten intolerance if you are eating refined carbs and your portions are too large,” says Smyth. “Choose good-quality carbs in controlled portions to sustain energy and keep your blood-sugar levels controlled.”

This naturally leads us to think about what we put on our bread. According to the GI Smart Club support team, if you add just 5 ml of margarine or butter to bread, you’re adding 5 g of fat and 45 calories. A heaped teaspoon of jam is equivalent to adding another slice of bread – it’s another 70 calories! You run the risk of adding more calories to your bread than the content of the bread itself, which is something to watch.

Where possible, use light margarine and sugar-free jam on your bread, or a spread like Marmite, which tastes great but doesn’t contain many calories. Adding low-fat protein to your bread will also keep you satisfied for longer.

Gluten intolerance refers to a spectrum of disorders, from Celiac disease to wheat allergy. All are characterised by acute sensitivity to products containing wheat, with symptoms such as bloating, abdominal pain or discomfort, diarrhoea, headaches, tiredness and others.

“In the case of gluten intolerance, wheat should be avoided and replaced with gluten-free carbohydrate options,” says Smyth. Often, supermarkets will stock a range of gluten-free products, including bread and cake mixes.

The truth about low GI bread

Sinful spreads

I’m gluten intolerant. What now?

Fast FactSliced bread was referred to as “the greatest forward step in the baking industry since bread was wrapped”, which later led to the saying “the

greatest thing since sliced bread”.

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Use water wisely. Whether it’s being mindful of the length of your shower time or simply turning the water off while you brush your teeth or wash your face, you can save thousands of litres every day. Fix leaky toilets and, if possible, install a half-flush toilet option.

Bathroom

Back to basics When it comes to the environment, most green practices are not only simple and easy to implement, they also make great economic sense. Friendly to our environment AND friendly to our wallets, there are so many small ways to make a big difference – you just have to get creative!By Angela Myers

Switching off or simply diming the lights when you are not in a room, reduces the amount of energy used. Swap out a few light bulbs to LED (Light-Emitting Diode) to give you thousands of extra hours of use. Use energy efficient bulbs in areas that you don’t use frequently. During winter, close your curtains as soon as you are home in the afternoon to prevent heat escaping so that you can rely less on your heater.

Save your scraps of fruit, vegetables, bread and eggs to use as organic compost. Make a self-composter or purchase one from your local nursery. Use appliances sparingly – wait for your dishwasher to be full before starting a wash cycle and don’t boil excess water in the kettle.

Pay your bills online and save our trees. Switch your computers off

at night and find fun ways to reuse scrap paper – such as keeping an extra paper tray for the kids to take from when they want to draw, or just print on both sides.

Use homemade compost instead of chemical fertilizers and look for natural methods of pesticide like pouring boiling water onto weeds or using beer to bait slugs. Plant indigenous plants, they are better adaptive and demand less water. And, what about an old-fashioned push mower? The only energy used will be yours.

L ivin g Room

Kitc hen

Wash you laundry in cold water. Ninety percent of the energy used to wash clothes goes into making hot water. With the effectiveness of today’s washing powders, even the filthiest clothes will be washed equally well in cold water. Sun dry clothes instead of putting them in the dryer.

Laundry Room

G arden

REDUCING LANDFILL WASTE, cleaning the air and preserving the natural environment sound like heavy tasks, but when you think about how easy it really is to do “great” things, it can be enormously satisfying. Whether in your home or your office, just picking one room to “go green” in, provides an excellent starting point. Here, we look at a few simple ways to bring energy efficiency to each part of your home.

Starting right on your doorstep with your own two hands is the best way to become a responsible citizen. Minor changes at home add up to big benefits for the planet. Enjoy it – soon your good choices will become healthy habits!

Offi c e

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Contact a WeCare Pharmacy Near You

AA Stewart Pharmacy .........................................0283121410Abantu Amayeza Pharmacy .............................043 7614731Acornhoek Pharmacy .......................................0137955241Adelphi Pharmacy ............................................0214345888Akmed Pharmacy ..............................................0217050927Albemarle Pharmacy ........................................0119022610Albertyn Pharmacy ...........................................0282714666Alex Grant Pharmacy .......................................0283124847Algoa Park Pharmacy .......................................0414522036Amathole Pharmacy .........................................0436423542Anchor Pharmacy ............................................. 0313041111Anchor Pharmacy .............................................0216969729Andre Pharmacy ...............................................0145922345Antulay's Pharmacy ..........................................0118524168Anver Ahmed Pharmacy ....................................0414513762Aquarius Pharmacy ..........................................0396824431Arcadia Pharmacy ............................................0325527860Arkade Pharmacy .............................................0422952351Arrie Nel Montana Pharmacy ...........................0125481721Arrie Nel Pharmacy ..........................................0125430615Arun Place Pharmacy .......................................0218521348Ascot Pharmacy ...............................................0215522077Ashley Pharmacy ..............................................0317022095Athlone Pharmacy .............................................0216971613Atlantis Pharmacy .............................................0215725552Atlyn Pharmacy ................................................0123734291Austerville Pharmacy ........................................0314612023Avenue Pharmacy ............................................0572123181

BBahlabani Pharmacy .........................................0518752199Bakerstreet Pharmacy ......................................0114527822Bakwena Pharmacy ..........................................0118102596Bambanani Pharmacy .......................................0132430486Bank City Pharmacy .........................................0114921799Bantry Bay Pharmacy .......................................0214392290Baps Mulbarton Pharmacy ...............................0116823813Baps Southdale Pharmacy ...............................0114334166Barberton Pharmacy..........................................0137123197Barclay Square Pharmacy ................................0123418072Barra Mall ..........................................................0119389278Bathopele Bp Pharmacy ...................................0118631093Bathopele Phy Pharmacy .................................0116519946Baxter Pharmacy ..............................................0333422412Beach Pe Pharmacy .........................................0415834000Beaconhurst Pharmacy ....................................0437482411Becker Pharmacy .............................................0122522650Bellair Pharmacy ..............................................0314658547Bellavista Pharmacy ......................................... 0116833111Beyerspark pharmacy .......................................0118944615Ben Chem Pharmacy .......................................0114226050Bertsham Pharmacy .........................................0114339313Biblio Plaza Pharmacy......................................0145927984Binnehof Phy Pharmacy ....................................0419921867Blackburns Pharmacy .......................................0217056606Bloed Mall Pharmacy ........................................0123263887Blooms Pharmacy ............................................0214234941Bmc Pharmacy .................................................0219528672Bokamoso Pharmacy .......................................0519333365Bolzes Pharmacy ..............................................0458393038Bonnie Doon Pharmacy ....................................0437351612

Border Chemical Pharmacy ..............................0437222669Bosbokrand Pharmacy .....................................0137990143Botes Pharmacy ............................................... 0396822110Botha Straat Pharmacy .....................................0182947714Bothasig Pharmacy ..........................................0215581933Bothaville Pharmacy .........................................0565152391Botshebelo Pharmacy ......................................0515341233 Bracken City Pharmacy .................................... 0118673905Braudes Pharmacy ...........................................0216960561Brentwood Pharmacy ....................................... 0113952056Brits Mall ...........................................................0122500932Broadway Pharmacy ........................................ 0219481611Brooke Dale Pharmacy .....................................0315004264Brug Pharmacy .................................................0123292664Bryanston Pharmacy ........................................ 0117062611Bultfontein Pharmacy ........................................ 0518531196Bus Stop Station Clinic Pharmacy ....................0137533365

CC Kroon Pharmacy ...........................................0563432316Cachet Pharmacy .............................................0182944202Caesermed Pharmacy ......................................0183840850Caledon Pharmacy Carltonville Pharmacy........0187883339Carolina Pharmacy ...........................................0178432212Cascades Pharmacy ........................................ 0333473113Central Apteek Pharmacy .................................0357895348Centro Pharmacy .............................................. 0114350292Centrum Pharmacy ........................................... 0119173030Ceres Pharmacy ...............................................0233122440Chameleon Pharmacy .......................................0573575997Charlo Pharmacy .............................................. 0413671118Chauke Pharmacy ............................................0127903021Checmed Pharmacy .........................................0514444444Chris Gibson Pharmacy ....................................0145927344Circle Pharmacy ...............................................0218512600Citi Kem Pharmacy ...........................................0538313467City Med Phy Pharmacy ....................................0152957290Civimed Pharmacy ............................................0128068443Clubview Pharmacy ..........................................0126601662Clubville Pharmacy ...........................................0132825453Constantia Pharmacy .......................................0414842237Conville Pharmacy ............................................0448750024Corry Pharmacy ................................................ 0116723977Cosmos Pharmacy ............................................0176473446Country Pharmacy ............................................0145771208Crest Pharmacy ................................................0123620304Crossways Pharmacy .......................................0437374515Crown Avenue Pharmacy .................................0124603013Crystal Pharmacy .............................................0538712701Cylnor Pharmacy ..............................................0218553220

DDa Silva Pharmacy ...........................................0155163668Dahya Pharmacy .............................................. 0114742818Damdoryn Pharmacy .........................................0122535202Danmed Pharmacy ...........................................0123865307Darling Pharmacy .............................................0224922782De Aar Pharmacy .............................................0536312402De Grendel Pharmacy ......................................0215584420De Hollandsche Pharmacy ...............................0163412488De Molen Pharmacy .........................................0515228167Delmas Pharmacy ............................................0136652091Demo Pharmacy 1 Pharmacy ...........................0317670796

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listings

Contact a WeCare Pharmacy Near You

Die Bronberg Pharmacy ...................................0123430300Die Hoek Pharmacy ..........................................0123353786Die Park Pharmacy ...........................................0137377223Diepkloof ........................................................... 0119856208Dijon Pharmacy ................................................0413682003Distrik Pharmacy ..............................................0227135261Ditsobotla Pharmacy .........................................0186320979Docville Pharmacy ............................................ 0116931147Doornpoort Pharmacy ......................................0125470504Doringkloof Pharmacy ......................................0126671981Drakenstein Pharmacy .....................................0218626767Driefontein Pharmacy .......................................0176342838Drostdy Pharmacy ............................................0419227095Du Preez Pharmacy ......................................... 0178431115Du Toit Pharmacy .............................................0155164072Duma Pharmacy ...............................................0127972491Durban Road Pharmacy ...................................0414531782Durban St. Pharmacy (Uitenhage) ....................0233472075

EE Coetzee Pharmacy ........................................0448743188Eastcoast Pharmacy .........................................0329462731Eastern Medicine DepotPharmacy ................... 0114210836Eastern Suburbs Medicine Supplies.................. 0118288003Eastpark Pharmacy .......................................... 0118161500Eastwoodpark Pharmacy ..................................0123443820Eersterust Pharmacy ........................................0128065382Eikendal Pharmacy ...........................................0219880843Ekhayeni Pharmacy .......................................... 0117364849Elarduspark Pharmacy ..................................... 0123451110Eldomed Pharmacy .......................................... 0119453441Eldopark Pharmacy ..........................................0126546947Eldoraigne Village Pharmacy ...........................0126546433Elizabeth Street Pharmacy ...............................0573521729Elukwatini Pharmacy ........................................0178831499Elwierda Pharmacy ...........................................0126536153Emalahleni Pharmacy........................................0136561486Endumeni Pharmacy ........................................0342121468Ennerdale Pharmacy ........................................ 0118550779Equifox Courier Pharmacy................................. 0114677731Eras Pharmacy ..................................................0183816099Esack's Pharmacy ............................................ 0216918117Esteria Phy Pharmacy ......................................0026461237Ethandweni Pharmacy ...................................... 0117372379Etwatwa Pharmacy ........................................... 0119622658Eureka Pharmacy .............................................0583035431

FFairbridge Pharmacy ........................................0419228202Ferrum Pharmacy .............................................0123272514Featherbrooke Pharmacy ................................. 0116622875Fichardtpark Pharmacy .................................... 0515221100Fields Centre Pharmacy ...................................0317646965Flamwood Pharmacy ........................................0184682051Fleurenville Pharmacy ......................................0123441518Florapark Centre Pharmacy ..............................0152963307Florauna Pharmacy ..........................................0125466801Fochville Pharmacy ..........................................0187716051Fonteine Park Pharmacy ..................................0422932700Fort Beaufort Pharmacy ...................................0466451353Fouries Pharmacy ............................................ 0178113502Fraaikem Pharmacy .........................................0446966638

Frans Du Toit Pharmacy ....................................0116921525Franshoek Pharmacy ....................................... 0218762261 Friendly Pharmacy ........................................... 0153451770Frik Pretorius Pharmacy ................................... 0169812092Fynbos Pharmacy ............................................. 0287541860

GGa Ranku Wa Pharmacy .................................. 0127037300Galaxy Pharmacy ...............................................0118258595Gamble Pharmacy ............................................ 0419882828Gatesville Pharmacy ......................................... 0216374705Geard Pharmacy .............................................. 0224822557Geduld Apteek / Pharmacy ................................0118112475Geelhoutpark Pharmacy ................................... 0145330070Geen & Velleman Pharmacy .............................0568112161Geneva Pharmacy ............................................ 0448712879Glencare Pharmacy / Glen Health ....................0112970043Glendower Pharmacy ........................................0114538747Goedehoop Pharmacy ...................................... 0218532088Goldenmed Pharmacy ...................................... 0717531745Goldfields Pharmacy ......................................... 0573524100Gowrie Pharmacy ............................................. 0824646664Grabouw Pharmacy .......................................... 0218593383Grahamstown Pharmacy ...................................0466227116Green Health Pharmacy ................................... 0127562480Greenways Pharmacy .......................................0118279479Greenways Pharmacy ...................................... 0413684329Grootbrak Pharmacy .........................................0446202511Grosvenor Pharmacy .........................................0117061371Gys Smit Pharmacy .......................................... 0218723348

HH Van Der Wal Apteek Pharmacy ..................... 0573542106Halala Pharmacy .............................................. 0127994608Hammanskraal Phy Pharmacy ..........................0127110175Hanrimed ...........................................................0117409377Harmelia Pharmacy ...........................................0119743835Harrisons Pharmacy ......................................... 0436422851Harrysmith Pharmacy ....................................... 0586221871Hartmed Phy Pharmacy .................................... 0122594105Havenside Pharmacy ....................................... 0314002733Hayfields Pharmacy ...........................................0333867116Healthcare Pharmacy ....................................... 0333678690Healthcare Cullinan Pharmacy ......................... 0127342825Healthcare Westonaria Pharmacy .....................0117532411Heidedal Pharmacy ........................................... 0514320309Heidelberg Apt Pharmacy ................................. 0287221243Heidelberg Pharmacy ....................................... 0163412135Hekpoort Village Pharmacy ............................... 0145761237Heldervue Pharmacy ........................................ 0218551260Helikon Park Pharmacy .....................................0116923413Henda Pharmacy .............................................. 0129970302Hendricks Pharmacy ........................................ 0436433004Hendrina Pharmacy .......................................... 0132930031Hermanus Pharmacy ........................................ 0283124039Heyns Pharmacy .............................................. 0224331001Hibberdene Pharmacy ...................................... 0396992510Highlands Pharmacy ........................................ 0136927486Hilton Pharmacy ............................................... 0333431970Hlabisa Pharmacy ............................................ 0358381827Hlulani Pharmacy .............................................. 0165925027Hoedspruit Phy Pharmacy ................................. 0157931427

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Homes Pharmacy .............................................0233470012Hoppies Pharmacy ........................................... 0113621784Hypermed Pharmacy ........................................0214341414

IIan Robertson Pharmacy .................................. 0415811546Ifafi Pharmacy ...................................................0122591616Infomed Broad Street Pharmacy ......................0313071215Infomed West Street Pharmacy ........................0313071215Irene Pharmacy ................................................0126675655

JJaap Van Reenen Apteek ...............................0163620050/1Jabula Pharmacy ..............................................0123233955Jafmed Pharmacy .............................................0217039791Jamaica Pharmacy ...........................................0314098528Jasmyn Pharmacy ............................................0132352255Joal Pharmacy ..................................................0519140933John Forbes Pharmacy .....................................0437222062Joubert Pharmacy ............................................0132352154Jurg Van Der Westhuizen Pharmacy .................0588133041Just Health Citigate Pharmacy .........................0313042028

KKagiso Pharmacy ............................................. 0114101970Kalahari Pharmacy ...........................................0317670796Kalapeng Burgersfort Pharmacy ......................0132317751Kalapeng Burmed Pharmacy ............................0132317449Kalapeng Denneboom ......................................0128054120Kalapeng Greater Tubatsi Phy .........................0132317063Kalapeng Lebowangamo Phy ...........................0124402242Kalapeng Mahube Pharmacy ...........................0128400040Kalapeng Mamelodi Crossing Phy ...................0128059231Kalapeng Mankweng Pharmacy .......................0152677105Kalapeng Pharmacy .........................................0123227794Kalapeng Randpharm Phy Midrand .................. 0118058688Kalapeng Station Pharmacy .............................0123231238Kalapeng Sunnyside Pavillion Phy ...................0124402244Kalapeng Thaba Bosiu Pharmacy ....................0136962126Kanimamba Pharmacy .....................................0147844683Karen Park Pharmacy ......................................0125490863Kark Pharmacy .................................................0176475852Karoo Apt Pharmacy ......................................... 0498421118Kassbell Pharmacy Bellville...............................0219517690Kem De Beers Pharmacy .................................0125465448Kemgate Pharmacy .......................................... 0113912339Kempston Road Pharmacy ...............................0414531007Kemtique Pharmacy .........................................0215591451Keneilwe Pharmacy ..........................................0127022440Kenmed Pharmacy ...........................................0215938479Kensington Pharmacy ......................................0315647171Kenton Pharmacy .............................................0466481229Kenview Pharmacy ........................................... 0113337262Kgabo Pharmacy ..............................................0145653903Khanimamba Pharmacy ...................................0147844683Khutsong Pharmacy .........................................0128014299Kilburn Pharmacy ............................................. 0117661165Killarney Riveira Pharmacy .............................. 0116466163Kim Kem Pharmacy ..........................................0538333004Kimberley Pharmacy ........................................0538313035Kinross Pharmacy ............................................ 0176871147Kirkmann & Wessels Pharmacy .......................0437434222Kirknesspark Pharmacy ....................................0126620094

Kirkwood Pharmacy ..........................................0422300320Kismet Pharmacy .............................................0123744541Kloof Pharmacy ................................................0422731506Kloof Pharmacy (PE) ........................................0422731506Kloof Road Dispensary Pharmacy .................... 0116163435Komati Pharmacy .............................................0137937235Koppies Pharmacy ...........................................0567771752Korsten Pharmacy ............................................ 0414511738Kosmos Pharmacy ...........................................0176317000Kramers And Flora Pharmacy ..........................0123793185Kranskop Pharmacy ..........................................0342125220Krishna Pharmacy ............................................0122521603Krugersdorp Rand Pharmacy ........................... 0116603252

LLAB Pharmacy...................................................0187873971La Femme Pharmacy .......................................0145921513La Montagne Pharmacy ...................................0128037655Ladanna Pharmacy ...........................................0152930855LadyBrand Pharmacy ........................................0519242061Ladismith Pharmacy ......................................... 0285511070Ladysmith Pharmacy ........................................0366310648Lagoon Pharmacy ............................................0319032828Lambertsbaai Pharmacy ................................... 0274321133Lancaster Pharmacy ......................................... 0118801196Lautzlaan Pharmacy .........................................0184681230Le Roux Pharmacy ...........................................0122524125Leach Pharmacy ...............................................0466241648Leandra Pharmacy ...........................................0176830108Lehurutshe Pharmacy .......................................0183634583Leibbrandt Pharmacy .......................................0169761936Lenham Pharmacy ...........................................0315005177Lenmed DMC Pharmacy .................................. 0118525120Leonthom Pharmacy ........................................0157810691Lesego Pharmacy .............................................0145555659Lethabo Apteek Pharmacy ...............................0169713948Lethabo Med Pharmacy ....................................0155053070Libra Pietersburg Pharmacy .............................0152973242Lifestyle Pharmacy ...........................................0214481037Limpopo Phelang Pharmacy .............................0152973405Linton Grange Pharmacy ..................................0413601220Livingstone Pharmacy ......................................0414536526Ll Wallaces Pharmacy ......................................0466227320Loeriepark Pharmacy .......................................0128036242Luke Pharmacy .................................................0474891827Lulekani Pharmacy ...........................................0157830321Lutzville Pharmacy ...........................................0272172100Lydenburg Pharmacy .......................................0132352321Lynville Pharmacy .............................................0136961692Lyttleton Pharmacy ...........................................0126645809

MMackenzie Park Pharmacy ............................... 0114217673Madelief Pharmacy ...........................................0125656980Magers Pharmacy ............................................ 0458394112Mahwelereng Phy Pharmacy.............................0154832794Main Road Pharmacy .......................................0314034509Makhanana Pharmacy ......................................0128012788Mangalai Glen Pharmacy .................................. 0119877035Mangalani Pharmacy ......................................... 0119803588Mangaung Pharmacy .......................................0514351451Maranata Pharmacy .........................................0186422031

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Mariott & Powell Pharmacy ............................. 0415823400Marius Bron Pharmacy .................................... 0155164223Masupatsele Pharmacy .....................................0573551148Matjabeng Pharmacy ....................................... 0573522171Maximed Pharmacy ......................................... 0177125292Maxwell Centre Pharmacy ............................... 0313095191Maymed Meyerspark Pharmacy ...................... 0128037715Mbhuzeni Compex............................................ 0131962168Mbukholwa Pharmacy .......................................0117361778MC Kloof Pharmacy ......................................... 0317644441Mdantsane Pharmacy....................................... 0437601524Meadowridge Pharmacy .................................. 0217131472Med-Col Pharmacy ........................................... 0215728222Mediese Sentrum Bethal Pharmacy ................. 0176482282Med Leigh Pharmacy ........................................0118231274Medhof Pharmacy ........................................... 0147771237Medi Apteek ...................................................... 0139323977Medi Chem Universitas Apteek ........................ 0514306166Medi Dal Pharmacy ......................................... 0287132652Medi Marl Pharmacy ........................................ 0329453100Medi Pharmacy ................................................ 0139323977Medical Centre Margate Pharmacy ................. 0393120370Medical Hall Pharmacy .................................... 0363522580Medicare Actionville ...........................................0114211671Medicare Bosbokrand Pharmacy .................... 0137991444Medicare Greenhills Pharmacy 2 ......................0114123461Medicare Pharmacy ......................................... 0152970328Medicare Pharmacy (Actonville) ........................0114211671Medicare Pharmacy (Retreat) .......................... 0217128689Medicine Square Pharmacy .............................0114756266Medigate Dispensary Pharmacy ...................... 0216738824Medika Pharmacy .............................................0118114671Medikist Pharmacy .......................................... 0333874032Medikor Phy Pharmacy ....................................0498421109Medi Kriel Apteek Pharmacy ........................... 0176473200Medikruin Pharmacy .........................................0119544391Medipark Pe Pharmacy ................................... 0458393188Mediplus Pharmacy ......................................... 0182908083Medley Pharmacy ............................................ 0213923126Medpharm Pharmacy ...................................... 0333423390Medport Pharmacy .......................................... 0333944240Medvalue Zambezi Pharmacy ......................... 0128083962Mega Square Pharmacy .................................. 0145922325Megawatt Pharmacy .........................................0118005966Melamed Phy Pharmacy ..................................0125491139Melopharm Pharmacy ..................................... 0219508934Melrow Pharmacy .............................................0178112641Menlopark Pharmacy ....................................... 0124607266Merino Phy ...................................................... 0498923366Messina Pharmacy .......................................... 0155340812Metro Pharmacy .............................................. 0123270840Metropolitan Pharmacy .................................... 0216378824MG Eksteen Pharmacy .................................... 0137122181Middestad Pharmacy ....................................... 0123224182Middleburg Kaap Apteek ...................................0498421174Middleburg Pharmacy....................................... 0132432285Midland Drug Store Pharmacy ......................... 0498922321Miederpark Pharmacy ...................................... 0182932222Millenium Pharmacy .........................................0113140283Mimosa Pharmacy ........................................... 0123352951

Minikem Belleville Pharmacy ........................... 0219480616Minnaars Pharmacy ......................................... 0125464314Mnandi Pharmacy .............................................0126561128Mogale Pharmacy ............................................ 0127017272Mogwase Pharmacy ........................................ 0145555499Mohlamme Pharmacy ...................................... 0514308454Molemo Pharmacy ........................................... 0183845713Moloto Road Pharmacy ................................... 0139478406MOMS Pharmacy Dagbreek............................. 0132432244MOMS Pharmacy Ilanga .................................. 0132432237MOMS Pharmacy Kanonkop ............................ 0132451037MOMS Pharmacy Witbank ............................... 0136972555Montagu Apteek ............................................... 0236141370Monument Showgate Pharmacy ..................... 0514473309Mooi Nooi Pharmacy ....................................... 0145743106Mookgopong Pharmacy ................................... 0147433343Mooney Close Pharmacy .................................0145331168Mopani Pharmacy ............................................ 0124608989Moreletapark Pharmacy .................................. 0129971795Mosselbaai Pharmacy ..................................... 0446913456Mosskem Pharmacy ........................................ 0446016700Motala's Pharmacy .......................................... 0313048465Mothotlung Pharmacy....................................... 0127091318Mount Pleasant Pharmacy .............................. 0413674059Mount Road Pharmacy ..................................... 0414843838Mountain Lake Pharmacy ................................ 0122441718MS Pharmacy .................................................. 0217623361Mulmed Pharmacy ............................................0114325529Murrayfield Pharmacy ...................................... 0128035166

NNamaqualand Pharmacy ................................. 0277122091Narotam Pharmacy .......................................... 0233426762Nedbank Pharmacy ..........................................0119531203Nedmed Pharmacy .......................................... 0139320574Nel 3 Pharmacy ................................................ 0122523010Newlands Pharmacy .........................................0216853011Nieuwoudt Apteek Pharmacy ............................0539631199Nigel Pharmacy ................................................0118148211Nikitas Pharmacy ..............................................0118555064Nikiwe Pharmacy .............................................. 0127060069Nissens Pharmacy ........................................... 0145923387Noord Pharmacy............................................... 0125460762Noordwesmed Pharmacy ................................ 0145432433Noordwyk Pharmacy ........................................0113182691Northam Pharmacy .......................................... 0147840148Nieuwoudt Pharmacy ...................................... 0539632992Nu Horizon Pharmacy ..................................... 0145663366Nuweveld Pharmacy ........................................ 0234142151

OOakdene Pharmacy ..........................................0114352295OK Centre Pharmacy ...................................... 0136561681Okasi Pharmacy ............................................... 0127091318Olifants Pharmacy ........................................... 0132825817Olivewood Pharmacy ....................................... 0129974407Olsens Pharmacy ............................................ 0214236168Olympia Pharmacy ...........................................0114357620Omnimed Pharmacy ........................................ 0312625970Omphemetse Pharmacy .................................. 0183848519Onrus Pharmacy .............................................. 0283161717Oos Kaap Pharmacy ....................................... 0422952160

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Orchards Pharmacy ..........................................0125491304Oregon Pharmacy .............................................0126646193Oribi Pharmacy .................................................0396820847Orient Pharmacy ...............................................0315002418Ormonde Pharmacy ......................................... 0114963932Osizweni Phy Pharmacy....................................0137527665Ouklip Medicine Depot Pharmacy .................... 0117687239Ouklip Pharmacy .............................................. 0117644813Oval Pharmacy .................................................0366374109

PPacaltsdorp Pharmacy .....................................0448781088Palmgate Apteek ..............................................0568172176Palm Ridghe ...................................................... 0119042452Panaorama Pharmacy ......................................0126571407Park & Medicine Depot Pharmacy..................... 0114537553Pasteur Pharmacy ............................................0349808512Paul Lamprecht Pharmacy ...............................0572127884Pennington Pharmacy ......................................0399751518Petersfield Pharmacy ....................................... 0118113680Petervale Pharmacy .......................................... 0118037363Petervale, Greenways, Rynfield (Phy Group) ...... 0118272797Petries Pharmacy .............................................0214341858Phadima Pharmacy .......................................... 0119050244Pharma Kem (Strand) Pharmacy .....................0218544456Pharmacentre Kyalami Pharmacy .................... 0114660922Pharmacy @ Emba Pharmacy .........................0176317250Pharmacy @ Spar Gezina ................................0123290966Pharmacy Express ............................................0325512703Pharmacy Plus Pharmacy .................................0132318520Pharmcare Pharmacy .......................................0153033061Phezulu Pharmacy ...........................................0475314253Phologo Pharmacy ...........................................0123208280Phomolong Pharmacy ......................................0145652322Pierau Pharmacy .............................................. 0319163112Piet Muller Pharmacy ....................................... 0538311787Plax Pharmacy .................................................0219062976Plett Medicine Depot Pharmacy .......................0445332278Port Nolloth Pharmacy ......................................0278518240Porterville Pharmacy ........................................0229312121Prieska Pharmacy ............................................0533532729Protea Glen ....................................................... 01129 2181Protea PE Pharmacy ........................................0414512694Protea Pharmacy (George) ...............................0448743124Provincial Pharmacy .........................................0413737631

QQueens Mall Pharmacy ....................................0442720400Quick Med Pharmacy .......................................0343264809Quicksilver Pharmacy ....................................... 0119180731

RRams Alexander Plaza Pharmacy .................. 0117867252/3Rams Diepsloot Pharmacy ................................ 0114641517Randfontein Village Pharmacy ......................... 0114123310Razorite Pharmacy ........................................... 0114217673Reichs Phy Pharmacy ......................................0026463202Remedia Pharmacy .......................................... 0349809511Rent-Med Pharmacy .........................................0866073940Resevoir Hills Pharmacy .................................. 0312623411Ress & Van Zyl Pharmacy .................................0448732392Rhulani Med Depot Pharmacy ..........................0127997384Richmond Pharmacy ........................................0538327681Ridderstraat Pharmacy .....................................0145965998

Ridgeway Pharmacy.......................................... 0116805472Ridge Terrace Pharmacy .................................. 0114766551Rinaldo Pharmacy ............................................0315643722Rink Street Pharmacy .......................................0415854346Rissik Pharmacy ............................................... 0114920243Riversdalse Pharmacy ......................................0287131089Riverside Pharmacy .........................................0169761904Riverview Pharmacy .........................................0355501465Rixile Pharmacy ................................................0827157715Rock Cottage Pharmacy ................................... 0117947021Roodeberg Pharmacy ....................................... 0218711034Roodia Pharmacy .............................................0169712781Roodt Pharmacy ............................................... 0568112118Rooihuiskraal Pharmacy ...................................0126612523Roschers Pharmacy .........................................0562124431Rossiers Pharmacy ..........................................0215930802Rosslyn Pharmacy ............................................0125413368Rustenburg Pharmacy ......................................0217888048Rynfield ............................................................. 0118491826

SSanctor Pharmacy ............................................0414816812Sandringham Pharmacy ................................... 0116406912Sanurama Pharmacy ........................................ 0118522044Scala Chemist Pharmacy ................................0216717076Schoemansville Pharmacy ...............................0122530305Schuin Villa Pharmacy ......................................0413643566Schweizer Pharmacy ........................................0539631321Scott Street Pharmacy ......................................0343125367Scottsville Pharmacy ........................................0333861029Sea View Pharmacy .........................................0413782181Secunda Pharmacy ..........................................0176317236Sederkem Pharmacy ....................................... 0274821226Selgo Phy Pharmacy ........................................ 0113396912Sentrakem Pharmacy .......................................0218726888Shelley Beach Pharmacy .................................0393151865Shepmed Pharmacy .........................................0317053908Sibasa Family Pharmacy ..................................0159631253Simonstown Pharmacy .....................................0217862133Six Pharmacy ...................................................0543324501Sj Boshoff Pharmacy ........................................0539480926Skymed Pharmacy ...........................................0333875832Sollys Phy Pharmacy ........................................0325512386Sonday's Pharmacy ..........................................0219313256Sonland Park Pharmacy ................................... 0164291100Sontonga Mall Pharmacy ................................. 0110707641Soshanguve Phy Pharmacy .............................0127900567Spar Bluff Pharmacy .........................................0314661373Spar Dely Road Pharmacy ...............................0123484737Spar Florida Juction Pharmacy ......................... 0114724735Spar Kieserville Pharmacy ................................0144141239Spar Marble Hall Pharmacy............................... 0132611131Spar Noord Pharmacy ......................................0537121283Spar Northway Family Care Phy .......................0332872070Spar Oregon Pharmacy ....................................0126646193Spar Port Edward Pharmacy ............................ 0393113631Spar Stanger Pharmacy ...................................0324373000Spar Whiteriver Pharmacy ................................0137500476Spitskop Pharmacy............................................0514464081Springbok Apteek Pharmacy ............................0184629744Springbok Pharmacy Pharmacy .......................0216961532

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Valhalla Pharmacy ............................................0126542041Van der Nest Pharmacy .....................................0349822844Van Der Walt Pharmacy ...................................0163620612Van Rensburg Pharmacy ..................................0122524788Vegan View Pharmacy ..................................... 0114543701Vigne Pharmacy ................................................0282549565Village Pharmacy ..............................................0137551572Village Square Pharmacy .................................0583031016Villiers Pharmacy ..............................................0588210771VitaCare Koeberg Pharmacy ............................ 0215116131Vitacare Kromboom Pharmacy ..........................0216967880Vitacare Plattekloof Pharmacy ......................... 0219111044Vitacare Rondebosch ........................................0216853030Vredefort Pharmacy ..........................................0569310015Vredendal Pharmacy ........................................ 0272131183Vryburg Pharmacy ............................................0539270281Vrystaat Pharmacy ...........................................0169762567

WWaterberg Pharmacy ........................................0154914194Waterkloof Pharmacy ........................................0123468827Waterstone Pharmacy ......................................0218520186Watson En Brink Pharmacy ..............................0442722184Weleda Pineslopes Pharmacy .......................... 0114672430Welgelegen Pharmacy .....................................0215580056Wes Krugersdorp Pharmacy ............................ 0116654702Wespark Itumeleng Phy ....................................0123862498Westcare Pharmacy .........................................0314020280Westering Pharmacy ........................................0413602424Westgate Pharmacy ......................................... 0213716110Westham Pharmacy .........................................0315074978Westport Pharmacy ..........................................0215540052Westville North Pharmacy ................................0312628172Westwood Pharmacy ........................................ 0119184747Wilderness Pharmacy .......................................0448770621Wilgemed Pharmacy ........................................ 0114754707Wilgers Pharmacy ............................................0128075182Willows Pharmacy ............................................0514440978Wilmar Pharmacy .............................................0349813922Wisani Medical Pharmacy ................................0127000765Witpoortjie Pharmacy ....................................... 0116646000Wollies Apteek Pharmacy .................................0185962106Wonderpark Pharmacy .....................................0125493349Wooley Street Pharmacy ..................................0396825349

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YYellowwood Pharmacy .....................................0314623104Youngs Pharmacy ............................................0393172661

ZZeerust Pharmacy .............................................0186421558Zetlers Pharmacy .............................................0214654217

St Lucia Pharmacy ...........................................0355901612Stanfin Pharmacy .............................................0177123251Stanger Pharmacy ............................................ 0325511828Station Square Pharmacy ...............................012 323 0837Steenberg Pharmacy ........................................0217017326Stellenberg Pharmacy ......................................0219193520Steps To Health Pharmacy ...............................0217125050Steve Dickinson Apteek /Pharmacy...................0132824417Stipp Pharmacy ................................................ 0282611205Stonebridge Pharmacy .....................................0315393263Summorfields Pharmacy .................................. 0119186804Summerstrand Pharmacy .................................0415832128Sun City Pharmacy ...........................................0128140647Sunford Pharmacy ............................................0315004278Sunvillage Pharmacy .........................................0145522162Swaanstraat Pharmacy ....................................0128004176Syd Goldstein Pharmacy ..................................0562124171

TT.M Winn Chemist /Apteek Phy .........................0333424218Tafadzwa Phy Pharmacy .................................. 0113336910Tahiti Pharmacy ................................................ 0118521368Tamboerskloof Pharmacy .................................0214244450Tambottie Pharmacy .........................................0186421808Tasbet Park Pharmacy .....................................0136970471Temba City Pharmacy ...................................... 0127176111Terrace Pharmacy ............................................ 0119681060Thakanyane Kwagga Pharmacy........................0127177006Thakanyane Pharmacy .................................... 0127177006The Dundee Trading Pharmacy ........................0342181683The Family Pharmacy .......................................0127017272The Medicine Chest Pharmacy ........................0415851800The Medicine Shop Pharmacy ..........................0123464318The Ointment Jar Pharmacy .............................0879414097Thorntree Pharmacy .........................................0127913713Thulumahashi Pharmacy ..................................0137730351Tigrade Pharmacy ............................................ 0118258590Tirisano Pharmacy ............................................0127973046Tlhapiso Pharmacy ........................................... 0118381245Toka Pharmacy ..................................................0145922738Townsview Medicine Depot Phy ........................ 0116837008Transfer Pharmacy ...........................................0127972740Trichardt Street Pharmacy ................................0123792600Tsakane Pharmacy ........................................... 0117386327Tshoane Phy Pharmacy ....................................0127997232Tuckers Pharmacy ............................................ 0112340161Tugela Pharmacy .............................................0364481283Tuine Rustenburg Pharmacy ............................0145333392Tulbagh Pharmacy ...........................................0232300150Turf Pharmacy .................................................. 0114342104Tuscany Glen Pharmacy ..................................0219091428Tuscany Pharmacy ...........................................0145381620Tyrone Pharmacy ............................................. 0116463818

UUlundi Pharmacy .............................................. 0358700711Umhlanga Medisport Pharmacy ....................... 0315611227Umhlatuzana Pharmacy ...................................0314032971Umzimed Pharmacy .........................................0392590280Unikem Pharmacy ............................................0219346580Uvongo Pharmacy ............................................0393150040

VVaalwater Apteek Pharmacy ..............................0147553785