2020 Superfoods Simplified

2020 Superfoods Simplified

How is your New Year’s Resolution to be healthier and fitter going? Is it going, going, gone? …and we are only in February!

At the start of each year, and especially after over-indulging during the holidays, most people, myself included, make declarations to various commitments of health and fitness.

If 2020 is your year but you are feeling overwhelmed by the wealth of (occasionally contradictory) information on healthy foods and are at a loss of what to buy, I have simplified it for you.

Allow me to introduce you to “superfoods” – these are primarily plant-based, but extend to fish and diary as well. Superfoods boost healthy complexion, nails, hair and increased energy levels but are also nutritionally dense, therefore good for one’s overall health. The key to a healthy diet is to consume a variety of these “superfoods”; here are five foods that are strong sources of vitamins, minerals, fiber and other beneficial nutrients that should power-pack your meals and snacks.

  1. Cruciferous vegetables are a diverse group, which grow in different colours, shape and sizes and share several nutritional benefits. These delicious vegetables such as broccoli, cabbage and kale, are rich in folate, vitamin A, C and K, they are also believed to have plant-based compounds that may help lower inflammation and reduce the risk of developing cancer. It is suggested that we need at least 21/2 cups of vegetables a day, cooked or uncooked, as they are high in fibre and low in calories that will help you feel full and satisfied without overeating.


  1. Berries, both delicious and rich in anti-oxidants, they are additionally packed full of health benefits. Small, soft, round and of various colours, blueberries, raspberries and strawberries are full of vitamins and minerals, fibre and high levels of antioxidants. Incorporating these popular fruits into your diet may help prevent and reduce symptoms of certain heart conditions in young women, they can be eaten as a snack on their own or used to make a refreshing smoothie for any time of the day.

  1. Salmon. Firm, reddish in colour, tender and one of the most popular fish choices thanks to its rich and buttery flavour. Salmon is low in saturated fat and a good source of protein, salmon is a great source of vitamin B12, potassium and other nutrients such as iron and vitamin D. The true beauty behind adding salmon into your diet is its wealth in omega 3 – fatty acids, these are “essential” fatty acids that your body cannot make but play such an important role in reducing the risk cardiovascular diseases, some types of cancer, dementia, Alzheimer’s and other cognitive diseases.

  1. For those following a plant-based diet, Quinoa is not only known for being a versatile ingredient but is also a complete protein. Quinoa contains all nine essential amino acids which is vital for supporting muscle development. Naturally high in fiber, healthy omega 3 – fatty acids and anti-inflammatory phytonutrients, this wheat-free and protein alternative is most beneficial in the prevention and treatment of diseases.

  1. To further boost your meals and snacks, try combing a variety of nuts and seeds with low energy dense foods (such as vegetables). Nuts and seeds are a good substitute for meats, fish and eggs as they contain protein, fat, iron, zinc and niacin and with regular consumption is proven to be beneficial against heart disease and diabetes.


When making resolutions to be healthier, try and avoid fad diets, as they are seldom sustainable. At the end of the day, research has shown that the ideal diet or nutritional plan is one that is mainly plant-based, with a variety of fruits, vegetables, wholegrains and healthy animal products. There is a wealth of delicious and healthy foods to explore, whether they are being called super or not. This “superfoods” list is a good starting point into eating healthy, but the true secret to maintaining a healthy lifestyle, is adopting a balanced diet without the restriction of all food groups.

Article Written by Danielle Nagel- Health and fitness expert: @daniellenagelfx_


Contact her today to find out about her pricing and deals for personalized eating plans for 2020.







Introducing newest team member- Raeesha

Beauty Warriors aspires to bring you diverse opinion and insider information in an around the professional beauty world. We have sourced a team that can do just that!

Made up of uniquely creative and talented individuals, next up in our ‘let’s get you close up and personal with our team’ series we would like to introduce entrepreneur, activist, poet and content creator Raeesah Omar.

Raeesah is a successful brand manager and social media impactor; she creates and manages content for various brands. Her forte lies in the fashion, beauty and lifestyle industries.

She is the founder and owner of a branding and social media management company, through which she helps set a solid foundation for brands and assists growing their following and increase their reach. She has worked with various brands to translate the essence for their brand through social media resulting in impressive brand growth.

When asked to describe who she is and the vision she portrays, Raeesah says:

“I am the young lady with the mind that never rests. As far as I can recall, I’ve been thinking of thoughts and tasks or objectives to handle. I discover a great deal of fulfilment in picking an objective and seeing it through until the end. It’s how I learn and develop as a person. I love to motivate and inspire people to the best of my ability and my goal is to make a difference to people’s lives in my own small way.”

‘Be your kind of EXTRA and inspire the world!’                                       Is another moto of Beauty Warriors and Raeesah does just that.

Raeesah is a big believer in feminism and woman’s rights, she tries to uplift woman in any way possible. She started a campaign in 2016 with Amnesty WITS (University of Witwatersrand) called “worth bleeding for”, this campaign was to create awareness for girls on campus who do not have access to sanitary pads, this is something that Raeesah is still campaigning for to achieve because she believes that sanitary pads should be provided to all woman free of charge as a basic human right.

You can contact Raeesah on social media:

Instagram- @raeesahomar_

Facebook- Raeesah Omar

Twitter- @raeesah_omar

Email- raeesahomarx@gmail.com

Beauty Warrior- Raeesah Omar

To Cleanse or Not to Cleanse………

Just the near mention of a Deep Cleanse Facial sends most people running for the hills, in anticipation of extractions. So the question Begs……to Cleanse or not to Cleanse, is it really necessary?

While there are many ways to look at this I would like to break it down on an Anatomical and Physiological level, no complicated science jargon, promise.

As we know the skin is the largest organ providing protection from bacteria, microbes and harsh chemicals. Is also responsible for temperature control, prevents large amounts of moisture loss and reacts to sensation.

Skin also plays an important role aesthetically. People can often make assumptions as to your internal health and wellbeing by just looking at your skin. It’s called the mirror effect; whereby internal body conditions such as stress and illness reflects in some way on the skin. The right care helps to preserve the skin’s health and beauty. So yes, deep cleansing facials assist in maintaining good skin health.

Let’s take it a step further, the skin is made up of 3 layers- Hypodermis bottom layer which is the fatty cushioning layer , Dermis being the functional middle layer, mainly responsible for skin structure and the Epidermis being the top layer.

The epidermis is the visible protective layer, holds hydration but also shows all the skins tell tales such as blackheads (comedones), white heads (milia), breakouts, sebum production (oiliness) and all associated dry and ageing skin symptoms.

Regular cell turnover every 28 days is imperative in the epidermis; it does however change with age and certain skin conditions. This process is extremely important as it regulates the re-birth of new cells and sloughing of dead skin build up on the outer epidermis (stratum corneum). The continuous process maintains the skin’s strength, helping wear and tear. Through, thorough exfoliation deep cleanse facials assist in sloughing the extra dead skin build up bringing new healthy skin to the surface.

A very common problem that arises is when cells from the lining of pores (keratinocytes) being to shed they can mix with sebum and clog the pore. This is the precursor to acne. Pores may also appear larger, if oil builds up inside pores, or if tissue surrounding the pore becomes agitated. I must admit that together with a good exfoliation, extraction wins the gold medal for combating these skin issues.

So the verdict is in deep Cleansing Facials do assist with a more radiant, healthy looking skin.

I would suggest having them every 3-4 weeks especially if there are visible changes in the skin. For very pustular acne I would consult a dermatologist.

Expect to pay anything from R350 up.

Body Stress Release… What is it? How can it help my stress levels?




Five foods, for that Lucky Feeling

Five foods, for that Lucky Feeling

LOVE is in the air, my friends! With valentine's day over it doesn't mean that we need to stop spoiling our loved ones in the bedroom... February is upon us and it is the month of love with everyone looking forward to nothing but appreciation, romance and a little bit...



Lanzerac Spa

Majeka House Spa

Babylonstoren Garden Spa

Thai Sabai Day Spa

The Spa at Leeu Estates


Joie de Vie

Style Bar

Guy's Chop Shop

Knots Hair Salon & Barber Shop

Salon on Main


Body Treats Beauty Studio

Franschhoek Hair & Beauty

Skin Renewal

La Creme

Skin & Body Boutique


The Nail Room

Beauty Bar

Nail Room Stellenbosch

Boston Nail Bar

Bella Mia Nail Specialist



  1. Lanzerac Spa – 1 Lanzerac Road, Stellenbosch, 7600
  2. Majeka House Spa – 26 Houtkapper Street, Paradyskloof, Stellenbosch, 7600
  3. Babylonstoren Garden Spa – Klapmuts Simondium Road, Simondium, 7670
  4. Thai Sabai Day Spa – 206 Irene Avenue, Somerset West, 7130
  5. The Spa at Leeu Estates – Dassenberg Road, Franschhoek, 7690


  1. Body Treats Beauty Studio – Shop 20 Welgelee Plein Shopping Centre, Corner Piet Retief and Champagne Road, Wellington
  2. Franschhoek Hair & Beauty – 32 Main Road, Franschhoek
  3. Skin Renewal – Die Boord Shopping Centre, Saffraan Street, Stellenbosch
  4. La Creme – Black Horse Centre, Dorp Street, Stellenbosch
  5. Skin & Body Boutique – B2 Anansi Park, 25 Church Street, Durbanville


  1. Joie De Vie – 19 Bright Street, Somerset West, 7130
  2. Style Bar – Shop 7 Laborie Centre, 43 Main Road, Paarl
  3. Guy’s Chop Shop – 22 Bird Street, Stellengracht Building, Stellenbosch, 7600
  4. Knots Hair Salon & Barber Shop – Shop G03 Die Neelsie, De Beer Road, Stellenbosch, 7600
  5. Salon on Main – La Rue des Roses, 2 Main Road, Franschhoek, 7680


  1. The Nail Room – 15 Bright Street, Somerset West
  2. Beauty Bar – 13 Huguenot Street, Franschhoek
  3. Nail Room Stellenbosch – Aan de Wagenweg, Stellenbosch
  4. Boston Nail Bar – Black Horse Centre, 56 Dorp Street, Stellenbosch
  5. Bella Mia Nail Specialist – 65 Lochner Street, Strand

Introducing Newest Beauty Warrior – Storm Stocker

Top 5

Top 5 Tips, Products, Listed Spa's

How to keep the “girls” healthy

How to keep the “girls” healthy

Just because October is over, doesn’t mean we should worry less about our breast health. Here’s a few tips on how to keep the girls healthy all year round.

Eat your veggies

Consume more cruciferous vegetables (broccoli, cabbage, cauliflower), dark leafy greens, carrots, tomatoes, citrus fruits, berries and cherries.

Exercise Regularly

We all know exercise is important for your general health overall. Try adopt an active lifestyle. Aim for 30 minutes or more of moderate aerobic activity at least five days per week

Less Alcohol

Alcohol is one of the most well established dietary risk factor for breast cancer. Women who consume more than two glasses of alcohol a day are at higher risk.

QUIT Smoking

The risk of many cancers, including breast cancer, and other health problems increases if you smoke.

Do your monthly at home check up

We all know how important it is to know our own breasts. Do it monthly, 7 days after your cycle. If there is ANYTHING irregular, go see your doc, ladies.