Mum's Mail Durban, Pietermaritzburg and Midlands - October 2020 by famouspublishing

Incorporating PMB & Midlands

Easy School Lunch Ideas

Issue 183 | Durban | October 2020 | FREE

EVERYDAY LIFE 3 4 6 8

CONTENTS

10 11 12 13 14

From The Editor’s Desk... Meet the Cover Stars Book Reviews by Bargain Books With Mental Illness on the Rise, Disability Insurance is a Lifeline The Harsh Reality of Divorce Beware of Fraudsters You could be the Hope for Azile Dear Rockstar Mama Rethinking Your Healthcare options for 2021

DELICOUS LIFE/HEALTHY LIFE 16 18 20

22 24 26 27 28 30

Butter Chicken Global Handwashing Day Dr Megan @ Home: National Emergency Medical Services Day Become a certified Health Coach Breast Awareness and Breast Cancer Screening What you Say, and How you Say it Healthy Eating Breast Cancer Screening During a Pandemic Dr Melissa Chettiar: Specialist Paediatrician

PARTY LIFE 44

Nutritious and Hearty Meals Delivered to your Door

PIETERMARITZBURG AND MIDLANDS 46-47 48 50 52-53 54 55 56-57 58 59

Back to Work, Back to Reality Why it’s Important to Sterilise your Baby’s Bottles Manage Your Stress and Anxiety during COVID-19 Immune System Toolkit Spring during Covid-19 CROW’S 2021 Calendar Soars to New Heights Online Learning: What Have We Learnt? Easy Ideas for Every Day of the Week Giant Cinnamon Rolls

EDUCATED LIFE 32-33 34-35 36 37 38 40-41 42-43

Long-term Memory: An Introduction What Can I do to Ensure my Child has a Good Day at School? Facts about ADHD The Sensitive Child Local Entrepreneur Wins Big Easy School Lunch Ideas Down Syndrome Awareness

THE MUM’S MAIL TEAM

Editor: Sarah Mackintosh • sarah@mumsmail.com • Enquiries: 031 - 714 4700 Accounts: meghan@mumsmail.com • Designer: Wendy Offer Advertising Sales: Anisha Singh • anisha@mumsmail.com | Bev Delew • bev@mumsmail.com Cover Photographer: Oh Shoot Photography (Viraksha Singh), ohshootprops@gmail.com Printed sponsored by

, a division of Novus Holdings

DISCLAIMER: Neither the Publisher, Printer or Editor can be held responsible for damages or consequences of any omissions or errors, as every care is taken to ensure the accuracy of the information in Mum’s Mail. We do not guarantee the performance or quality of service of any of the advertisers in this magazine. No part of Mum’s Mail magazine may be reproduced without the written consent of the Editor.

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From the Editor’s Desk... I

heard a song on the car radio recently Look for the Good by Jason Mraz, and although it might be a bit cheesy, it really got me in a good mood and got me thinking about its message. I believe being positive is an intentional decision you need to make daily. Wake up and decide to be positive and fi nd the good in everything and everyone. If you can see the good in everyone and realise that everyone is just trying their very best, it does make life so much more pleasant! And I’ve proved this to myself, as I’ve seen the difference in my own life since I have been making a conscious effort to be positive and see the best in every situation and every person I deal with. Also, it’s important to see the best in yourself too, not just others! It is so easy to be hard on yourself and beat yourself up over your shortcomings and mistakes. In my efforts to be kind to myself, instead of beating myself up for putting on weight over the lockdown, I’ve decided to do something about it. So my son and I have been doing exercises every afternoon in our flat – proving that you don’t need a fancy gym membership to get your blood pumping! We have set up an exercise area on our enclosed balcony, with our exercise bike and a yoga mat and some small weights. We create a running track through the flat, and hey presto - we have a home gym! And best of all, my son NAGS me to do it when I’m feeling lazy, so I even have a personal trainer! And I fi nd exercising is so much easier when you don’t even have to leave your own home. Of course we do exercise outdoors as well, and love riding our bikes on the beachfront for some fresh air! An added bonus is the exercise gives me a rush of endorphins, helping me to stay positive!

My point is – practice being positive every day, and eventually it will become a habit! On the flip side, if you’re a parent who is struggling with life and can’t see the light, please reach out to a friend or a professional – there is help out there. As the saying goes, a problem shared is a problem halved… I hope you enjoy this issue of Life’s Little Toolbox for the Young Family – we really have poured out hearts into this little mag, and there are some wonderful feel-good stories for you! I leave you with the words of Jason Mraz: Look for the good in everything Look for the people who will set your soul free It always seems impossible until it’s done Look for the good in everyone Until next time, Sarah x

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Meet the Cover Stars MEET OUR BEAUTIFUL COVER STARS - SKYE ALEXIA (7) AND SUMMER AURORA SUKHRAJ (3). THEIR PARENTS ARE ROHITH AND VANESSA SUKHRAJ.

kye is a nature and animal conversation advocate. Her favourite activity is Zip Lining at Chimp & Zee Rope Adventure Park. She is her own little lady with a strong personality. She makes a real statement with bold fashion choices. Skye is a grade 1 learner who is big on following rules and ensures everyone around her is practising them as well. She loves swimming and is a member of Nippers at Durban Surf Life Saving Club. “Summer’s personality is very much like the season autumn,” laughs her dad. “God has blessed us with Most weekends we rise “She loves collecting the pleasure of sharing the early and have a full day of Dinosaur figurines and her adventure. Our favourite adventures of these two favourite tv programmes spots are Umhlanga Beach, little girls. We hope to have are Andy’s Dinosaur Advenshared some of the love uShaka Marine World, tures and Coyote Peterson. that lives in our little home Sugar Rush Park, and Flag Her best friend is our pet with you all.” Animal Farm to name a dog Luna, a two-year-old few,” says Vanessa. Written by Sarah Mackintosh Boston terrier. Summer spends TREAT YOUR H ME TO A her weekdays with her retired grandparents. She demands her space and is not comfortable with sharing her toys just yet.” WE CLEAN CARPETS, RUGS & FURNITURE “Weekends are our 200 High Ridge Rd, Dbn North • hello@drifoam.co.za family time. We enjoy a very active lifestyle. 031 563 0026

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Book Reviews by Bargain Books MUM’S MAIL HAS TWO R1000 BARGAIN BOOKS VOUCHERS TO GIVE AWAY. FOR ADULTS 7 WAYS by Jamie Oliver. If Jamie Oliver’s career in cooking has been, he still has not run out of new meals to share with us, new approaches to food in general and, of course, new recipes to publish. His most recent book, 7 Ways, which is currently in the country’s top ten bestsellers, brings us a host of new ways to prepare reliable, favourite ingredients, proving that there is always something new to make for dinner. The books that precede this new one have championed everything from vegetables to your purse strings. Which is precisely why so many of them need to appear on your shelves. THE GIFT: 12 LESSONS TO SAVE YOUR LIFE by Edith Eger. Holocaust survivor and therapist Edith Eger follows up The Choice with The Gift - an engaging and practical distillation of therapeutic concepts focusing on freedom and choice. As soon as you start reading this book, you will know that you are holding something extremely special in your hands. Eger’s philosophy and perspective on life should be cherished and passed on forever. Go grab a copy and read this book – it will have an impact on the way you look at the world. OTTOLENGHI FLAVOUR by Yotam Ottolenghi. Ottolenghi FLAVOUR is an impactful and next-level approach to vegetable cooking that all Ottolenghi fans and vegetable lovers have been craving. There are more than 100 recipes with mouth-watering photographs that will not only inspires us to cook more flavoursome meals but will excite you to deliver brand new ingredient combinations that everyone will love. THE GIFTS OF IMPERFECTION by Brené Brown. In hardback for the first time, this tenth-anniversary edition of the game-changing #1 New York Times bestseller features a new foreword and brand-new tools to make the work your own. This book will help you to own your story and be brave enough to explore the darkness so you will be able to discover the infinite power of your light

Contact Bianca Noel-Barham at Bargain Books on 021 706 1461 or bianca@bargainbooks.co.za. Visit www.bargainbooks.co.za. Find them on social media - Facebook: Bargain Books and Instagram: @bargainbookssa

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With Mental Illness on the Rise, Disability Insurance is a Lifeline THE MENTAL HEALTH FALLOUT OF COVID-19 HAS HIT WORKING ADULTS HARD, LEAVING THEM – AND THEIR LOVED ONES – FINANCIALLY VULNERABLE. A NEW KIND OF DISABILITY INSURANCE FROM OLD MUTUAL OFFERS TO REDUCE FINANCIAL ANXIETY WHEN YOU CAN’T EARN SO YOU CAN FOCUS ON GETTING BETTER.

s evidence of a sharp spike in mental illness continues to mount, there is little doubt that we’re living through a profound global trauma. The full extent of the crisis is yet to become clear, but we do know that more and more people are unable to work due to stress, anxiety, depression and other mental disorders. According to Karabo Ramookho, Old Mutual’s Strategic Retail Marketing Manager, mental illnesses were already on the rise, even before Covid-19, and she predicts further increases in 2020. Old Mutual’s 2019 personal cover claim statistics show that the insurer has paid out 59% more in psychiatric disorder claims under disability income cover since 2016. 83% of the claimants were between 30 and 50 years old, with major depression

cited in 62% of the psychiatric claims. There can be no doubt that the significant pressures of 2020 will take its toll on this already embattled group. When you suffer a major mental health setback, good disability insurance can make all the difference when it comes to recovery. Old Mutual’s Disability Income Cover is part of a ground-breaking new range of personal cover that responds to your individual needs and budget. It provides up to 24 monthly payments if you are impaired, unable to work or can’t take care of yourself due to an illness (including mental illness) or injury. This benefit means you can continue to take care of your dependents and meet your financial commitments. What’s more, you can add the Income Extender Benefit to extend these monthly payments, as recovering from a mental illness can take time. “Knowing you have good disability insurance can reduce some of the anxiety of not being able to provide for your family – which, in turn, can only be good for your mental health,” says Ramookho.

Find out more at www.oldmutual.co.za/personal-cover or speak to your financial adviser. Old Mutual Life Assurance Company (South Africa) Limited is a Licensed Financial Services Provider

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NO TWO SAMS ARE THE SAME. SO WHY SHOULD THEIR DISABILITY INSURANCE BE? Life happens. And when it does, it helps to know that you can afford to make the adjustments you need and keep earning an income to cover the bills. That’s why we let you build the Disability insurance that’s right for you, your lifestyle and your budget, from the premium you pay to the extras you choose. So, whether you want a once-off pay out or a steady monthly income, the choice is yours. The time is now to get personal cover that’s just for you. Call 0860 60 60 60, visit oldmutual.co.za or speak to your financial adviser.

175 YEARS OF DOING GREAT THINGS Old Mutual Life Assurance Company (SA) Ltd is a licensed FSP. Ts&Cs apply.

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The Harsh Reality of Divorce ATTORNEY AND MEDIATOR, UGEETA PALA, DISCUSSES WHAT HAPPENS WHEN SAYING “I DO” BECOMES “I DON’T WANT TO”.

he unprecedented strain that we have encountered with COVID-19 has not only impacted the health of many but the lockdown has placed imminent pressure on relationships which caused the dissolution of marriages. The increase in the breakdown of relationships during COVID-19 has been alarming and it has shown us what happens when tragedy strikes. Let’s take a look at the processes involved in instituting divorce and how this impacts the parties: The property regime you are married in determines how your divorce would be fi nalised. This is a very important step in deciding which marriage to enter into, as this will determine how assets and liabilities get

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distributed upon divorce. A divorce would either be unopposed, where both parties agree to mutually dissolve the marriage, or opposed - where one party contests the divorce or defends the action. An unopposed divorce is an amicable, cost-effective method where parties can also agree on terms of the dissolution, irrespective of maintenance and children - in a signed settlement agreement. This helps to make the process more fluid and can save costs and protracted litigation. An opposed divorced can be emotionally consuming and can be heavy on the pocket for both parties. As of March 2020, the new Rule 41A has been incorporated in the High Court Rules. This new rule requires parties to a dispute (both actions and applications) to initiate potential mediation from the outset. This procedure, which remains voluntary in the sense that parties aren’t required to mediate their disputes, is nevertheless a huge step forward. At the very least it will encourage parties to

consider mediation, with all its advantages, right at the start of the dispute. Both parties can enter mutually into the process of divorcing each other, or one party (usually the plaintiff) would initiate divorce proceedings. A summons, with a particulars of claim is served on the defendant. Should the defendant oppose the divorce this would then become an opposed matter which can be long-winded and emotionally tiring for both parties. Once children are borne of the marriage this would automatically involve the services of a family advocate. Some law fi rms and the regional courts are offering DIY divorce processes which are available, but these can be tricky for someone without legal knowledge. It is best to let a professional guide you through the process as divorces can be complicated and confusing. Divorces are considered the second most traumatic event after death that a human being encounters in life, and this should be the fundamental reason in procuring the services of a skilled divorce attorney. Divorce is life-altering and we should always consider that entering into a marriage is the biggest personal decision one will ever make. By Ugeeta Pala, Attorney and Mediator at Ugeeta Pala & Associates, 071 096 5966, ugeeta@pala.co.za.

Beware of Fraudsters LONG BEFORE THE COVID-19 DISRUPTION STARTED, THE GOVERNMENT AND FINANCIAL INSTITUTIONS HAVE CONTINUOUSLY BEEN WARNING CONSUMERS TO BE VIGILANT AND NOT GIVE AWAY THEIR PERSONAL INFORMATION.

he recent pandemic period has, unfortunately, paved the way for hackers and fraudster opportunists to continue to prey on vulnerable South Africans. Perhaps you can associate from experience? DebtSafe cannot emphasise enough – you and other consumers need to take caution when considering taking out loans, applying for any form of credit or, sharing information that can exploit your dire fi nancial situation even further. “Lately I have seen various dodgy emails and SMS messages doing the rounds again – the familiar pattern/procedure of loan sharks that our consumers get confronted with. Consumers are fi nding themselves in desperate situations and fall victim to these crooks. Criminals disguise their operations and offer so-called ‘legal credit proposals’ such as loans, for example. A typical advertisement can include certain conditions and ‘upfront payments’ or fees. Consumers should not be caught off-guard as this is illegal and a criminal offense according to the National Credit Act,” says Carla Oberholzer (debt adviser at DebtSafe). What do you need to remember or, look out for? • Take notice of certain marketing descriptions, for example: “Cost-effective loan in a short time frame”, “5% Fixed Interest Rate, no Credit Review, from R20 000 to R10million”, “COVID Financial Relief Programme” or “Call Mr & Mrs What-What for Lockdown Relief”. Not to mention a plain: “Hi!” Don’t you just want to question these strange subject lines? Remember: when a ‘credit deal’ sounds too good to be true, it usually is. • A registered creditor is not allowed to ask an ‘upfront fee’, sometimes

referred to in adverts as an initiation fee or admin fee. These types of fees should form part of the monthly payment amount of the loan. • Do your research well, confi rm a company’s credentials, and make sure the corporation or creditor is registered under the NCR. • Avoid opening or clicking on links from unknown sources. • Keep your personal access information secure and NEVER give away your personal or banking details over the phone, email, social media platforms, or internet sites. • Be careful when it comes to your online browsing and activity. Make sure you don’t give any of your account information away. By Carla Oberholzer, www.debtsafe.co.za.

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You could be the Hope for Azile AZILE NGUBANE JUST TURNED SIX ON 5 SEPTEMBER. A TIME THAT IS MEANT TO BE JOYOUS AND FILLED WITH THE WONDER OF DISCOVERY HAS BEEN CLOUDED BY THE ANGST OF FIGHTING A BLOOD CANCER THAT IS THREATENING HER YOUNG LIFE.

zile is described by her family as a young girl who loved attending school and never gave her mom any trouble with getting ready in the mornings. In 2019, she started having pain in her joints and losing weight. Her parents at first took her to a general practitioner who then referred them to a specialist. It was there where they learnt that their only daughter was diagnosed with Lymphoblastic Leukaemia. “This was something that was very foreign to us, as we never believed that children could suffer from cancer,” said her mom Busiswa. “The whole family was shattered by the diagnosis,” added Busiswa. “We have to be strong and supportive for our daughter,” she continued. Every 27 seconds someone somewhere in the world is diagnosed with a life-threatening blood disorder. A stem cell transplant from a matching donor is the only hope of cure for many of these patients. Donor matches

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are based on genetics and are much more complex than matching blood types. There is a 1:100 000 chance of finding a match and there is only a 25% chance that a sibling could be a match. The remaining 75% chance is based on an unrelated matching donor being found. Azile makes the list of these many patients that are in need of a blood stem cell transplant. She unfortunately does not have siblings; this leaves her in a scramble to find a matching donor somewhere in South Africa or elsewhere

in the world. Her treating specialist has requested a search for a matching donor and the result has not been successful. Patients of colour are at a distinct disadvantage due to the low number of registered donors from black, coloured and Indian population groups in the global donor database. In order to give patients like Azile the best chance at life, it is vital to grow an ethnically diverse registry of donors in South Africa. The Sunflower Fund, partnered by DKMS creates education and awareness about the need for stem cell donors, as well as recruiting donors and building a registry of donors committed to helping anyone for whom they might be a match. “We plead with all South Africans who are eligible to come forward and become blood stem cell donors, not only to help our child but to help other children that are diagnosed with life threatening diseases as well,” concluded Busiswa. If you are between the ages of 18 and 55 years, with a BMI of less than 40 and a consistent body weight of over 50kg you could be eligible to become a stem cell donor.

For more information or to register visit www.sunflowerfund.org or call 0800 12 10 82. Be the hope, you could be the perfect match Azile is searching for.

e have been tested so much this year, but, in contrast to the darkness in the world, all I have seen around me is YOU - stepping up and shining your beautiful light even more brightly to light up the lives of your little people. Let’s take a moment - you - are - a - freaking ROCKSTAR! Ok - that said and acknowledged, I wanted to share some valuable insight with you today. You know those days that you didn’t feel “rockstarry”? Yes... those days. We all have them. What happened? Think back. Was it a noisy day? Was it raining and your Little Lives were stuck inside making a mess and shouting? Were you stuck at your desk all day with no movement?

Dear Rockstar Mama HOW ARE YOU? I THINK OF YOU SO MUCH AND AM AMAZED AT YOUR RESILIENCE AND STRENGTH. Was your bra uncomfortable that day? Your jeans too tight? Was it too hot? Or too cold? Mama - we all have triggers. Sometimes we are not totally aware of what makes us dragons some days, but SO often, it’s related to our SENSORY environment and whether or not our sensory needs are being met. Very often it’s uncon-

scious. We aren’t aware. If we aren’t aware, how can we expect our little ones to be aware? Mama, this week I challenge you - observe. Take note. Become aware of your little lives’ sensory profile. How does sensory input influence his/her behaviour? Having an understanding is HUGE and SO empowering for parents, because once we KNOW and understand, we can be intentional about providing the sensory input that our little lives NEED, in order to be in a good space and thus behave in a more manageable way. I have seen SUCH powerful changes in parenting after I have helped parents understand sensory processing and their child’s UNIQUE sensory profile, and how that causes anything from significant anxiety, hyperactivity, avoidance and impulsivity etc. Each child presents with behavioural responses in reaction to their sensory environment, and it’s up to US as parents, teachers and therapists to HOLD them, and help them to manage and cope. You are amazing Mama! With love, Em.

Emma Wijnberg is an Occupational Therapist and Parenting Mentor at Little Lives Occupational Therapy. You can contact her on emma@littlelivesoccupationaltherapy.com or visit www. littlelivesoccupationaltherapy.com. WWW.MUMSMAIL.COM EVERYDAY LIFE

Rethinking Your Healthcare options for 2021 THE TOLL OF A PANDEMIC ON HEALTHCARE COSTS AND PROVISIONING.

dapting to a new way of enabling and delivering quality healthcare for members during an ongoing pandemic will be key in the approach of medical schemes in 2021. According to Jacqui Nel, Business Unit Head of Healthcare at Aon South Africa, the industry has experienced a mixed bag of effects. One of the positive developments of the pandemic and the subsequent lockdown has been the industry’s ability to adapt to the new normal by swiftly embracing innovative diagnostic platforms. “The use of virtual care consultations with doctors and nurses has increased, as did the adoption of telemedicine,” explains Jacqui. However, one of the more concerning trends noted by the industry is a marked decline of members going for important preventative care and screening testing, together with a sharp decline in elective surgeries. “Prevention is always better than cure, and the later a patient is diagnosed with a serious illness or condition, the more complex the health implications become, in addition to treatments

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becoming more costly and possibly more protracted. In the case of critical illnesses such as cancer, a delay in diagnosis and commencement of treatment greatly impacts prognosis and survival rates. The pandemic will continue for months, and for this reason we strongly recommend that members do not neglect their preventative health checks during this time,” says Jacqui. Given the major financial challenges facing consumer households as a result of the lockdown, the affordability of maintaining medical scheme cover is another hurdle facing medical scheme members. The current economic challenges are set to continue well into 2021, and during this time it is vital to ensure that access to quality healthcare and cover are not compromised. As financial pressures tighten, many medical scheme members are looking to change and downgrade their benefit options in a bid to save money. “Making the right decisions about the options selected within a medical scheme starts by understanding

what benefits will be available and the affordability of the premium attached to these benefits,” says Jacqui. “The Medical Scheme Act currently protects members within the realm of Prescribed Minimum Benefits (PMBs), which enforces cover for 270 diagnosis and treatments of a defined list of chronic conditions and emergency care, assuring members of this cover. The only precaution to take is to confirm whether the cover falls in the private or publicsector environment. Once that aspect is confirmed, a member can drill down to the day-to-day care offered in a medical scheme option and the subsequent affordability of it,” Jacqui explains. By the middle of October most medical schemes would have announced their projected increases for 2021, together with benefit changes and new options. “We strongly recommend that you speak to your healthcare broker to examine your options in order for you to make an informed decision when it comes to finding an option that suits your specific needs and your pocket,” Jacqui concludes.

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Butter Chicken Ingredients • 1kg chicken breast, cubed • 250ml grated tomatoes • 500ml fresh cream • 40ml chillie powder • 20ml jeera powder • 15ml dhania powder • 5ml somph powder (fennel powder) • 15ml powder yellow colouring • 250ml butter ghee • 20ml ginnger & garlic paste • 6 star aniseed • 15ml Shikaar’s special masala • 10ml mustard seeds • 2 finely sliced onions • Spring curry leaf • Dhania to garnish • 250m roasted cashew nuts Method: Marinate the chicken with ginger garlic

paste, chillie powder, dhania, jeera, somph powder and colouring overnight. Heat oven to 180 degrees and place the chicken on an oven tray, drizzle over 50ml of melted ghee and roast chicken until just cooked. In a kahari, heat the remaining ghee, add mustard seeds and aniseed, and then add the onions and fry until it changes colour. Add the masala and tomatoes and cook until the ghee and tomatoes separate, then season with salt and sugar. Once separated, add the roasted chickenwith any liquid that it may have and cook further until the liquid dries up. Pour in the fresh cream and stir well, switch off heat. Garnish with Dhania leaves, curry leaves and sprinkle over the cashew nuts. Serve with jeera basmati rice. Recipe by Shikaar Yadh, Shikaaryadh@gmail.com, 081 326 4419.

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Global Handwashing Day GLOBAL HANDWASHING DAY (GHD) IS A GLOBAL ADVOCACY DAY DEDICATED TO INCREASING AWARENESS ABOUT THE IMPORTANCE OF HAND HYGIENE, ESPECIALLY THROUGH HANDWASHING WITH SOAP, AND TRIGGERING LASTING CHANGE FROM THE POLICY-LEVEL TO COMMUNITY-DRIVEN ACTION.

he 2020 GHD theme is ‘Hand Hygiene for All’, a call to action to make hand hygiene a reality for all. This theme aligns with the new Hand Hygiene for All Initiative led by the WHO and UNICEF. The current COVID-19 pandemic has highlighted the critical role hand hygiene plays in disease transmission. The theme reminds us of the need to take immediate action on hand hygiene across all public and private settings - to respond to and control the COVID-19 pandemic. Hand hygiene must become everybody’s business. It also reminds us of the need to build on the current momentum to make hand hygiene a mainstay in public health interventions beyond the pandemic and create a culture of hand hygiene. Hand hygiene impacts health and COVID-19 Handwashing with soap can help reduce the transmission of a range of diseases: • Handwashing can reduce diarrheal diseases by 30% to 48%. • Handwashing can reduce acute respiratory infections by 20%. • Handwashing plays an important role in reducing the transmission of outbreakrelated pathogens such as cholera, Ebola, shigellosis, SARS and hepatitis E. • Hand hygiene is protective against healthcare-associated infections and reduces the spread of antimicrobial resistance. • Hand hygiene may contribute to the reduction of Neglected Tropical Diseases.

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Handwashing is also key in the fight against COVID-19. Handwashing with soap destroys the outer membrane of the virus and thereby inactivates it. One study found that regular handwashing with soap can reduce the likelihood of COVID-19 infection by 36%. Hand Hygiene for All’ beyond the COVID-19 response: Rebuilding and reimagining hand hygiene This year’s Global Handwashing Day calls on countries to celebrate hand hygiene as a central part of their COVID-19 response and at the same time start planning to create the future. Once the immediate crisis is over, rebuilding better than before means that countries will need to strengthen their hygiene systems. This will help them to control COVID19, prevent other new emerging diseases, and fight against long term challenges like diarrheal diseases.

For more information visit www.globalhandwashing.org.

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Dr Megan @ Home: National Emergency Medical Services Day NOBODY WANTS AN EMERGENCY TO HAPPEN IN THEIR HOME, BUT UNFORTUNATELY WE JUST NEVER KNOW. IT IS ONE OF THOSE THINGS THAT ONE WOULD RATHER BE PREPARED FOR, THAN BE CAUGHT BY SURPRISE.

irstly, make sure that everyone in your home knows the number for your nearest/most reliable Ambulance Emergency Service and where the nearest Emergency Department is located. With children in the home, anything can happen! You want to have a cupboard or shelf in your home with necessary first aid equipment, it should be easy to access but out of small children’s reach. It needs to be kept well stocked and reasonably organised. I will mention a few items I suggest are available. Burns can be nasty. In the case of a thermal, heat source burn, be sure to remove the offending source and burnt clothes. Immerse the wound in cold water (1 to 5 Degrees Celsius). Do not apply ice directly or use icy water, as this can worsen the skin damage. Burn shield pads can be placed onto a burn once cooled. If a chemical has caused the burn, best to irrigate the wound with sterile

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water to attempt to limit the extent of the burn. Any burn that has broken the skin or covers a significant body surface area should be assessed by your local doctor or emergency unit. Cuts and bruises can happen easily. If there is blood, it is important to remember to first protect yourself by wearing gloves. Apply firm pressure to a bleeding wound with gauze or a piece of fabric (a t-shirt for example). Avoid cotton wool as the fibres tend to get trapped in wounds. Clean the wound with Sterile water or diluted anti-septic liquid, and if still bleeding then apply a pressure

bandage - gauze and crepe works best – while en route to your emergency centre for further treatment. Mild grazes should also be cleaned and kept hydrated initially with an antiseptic ointment and a plaster/ stick-on dressing. If there is concern of a deeper injury, such as bone or muscle injury then it is best to immobilise the joint and support it with a firm straight object such as a piece of broom stick. Then this splint should be tied to the affected area either using crepe bandage or items of clothing. By keeping the painful limb in one position, this should limit the pain while transporting to the hospital. Rather don’t give anything to eat or drink if there is potential for the child needing sedation or surgery to repair the injury. As we approach summertime, and hopefully spend more time outdoors, there is a tendency for injuries to occur, therefore best to be prepared. By Dr Megan Broughton, www.umhlangagp.net.

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Looking for Flexibility in your Career whilst Raising a Family? I

BECOME A CERTIFIED HEALTH COACH

f you think about your last visit to the doctor how much time did he/she actually spend with you? Did you get the chance to discuss how you really feel, or to take a look at your overall health and wellbeing - or discuss diet, nutrition, stress or activity levels? Generally, the answer is no. Most doctors only have a few minutes to spend with each patient. It’s not that they don’t want to spend more time with patients, they simply don’t have enough time. At a recent Health Coaching conference in the UK, Dr Rangan Chatterjee voiced his frustration at not being able to spend more time discussing lifestyle changes his patients could make and expressed his support for Health Coaching to become an integrated part of a doctor’s practice. The landscape of healthcare has changed. Chronic disease now far outweighs acute illness, with 80% of premature deaths today being caused by lifestyle diseases. And yes, that means 80% are avoidable. This is where the medical profession struggles to fi nd solutions,

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but it is also exactly where health coaches can help! So What Exactly Does a Health Coach Do? The primary goal of a Health Coach is to help their clients commit to a permanent lifestyle shift, overcoming all the barriers that commonly stop people changing. Health coaches help their clients work through lifestyle and

behaviour modifi cations, they mentor, inspire, guide, and motivate clients by understanding them as an individual - anyone can transform their health but for each of us, the drivers and motivators are very different. Our clients know what they should or shouldn’t be doing but lack the drive and motivation. A health coach works with each person as an individual to help them create a new future in relation to their health that is clear, exciting, in line with their values and geared towards their preferences. Health Coaches have the luxury of time that medical doctors don’t, to delve deeper into the hows and whys of preventative care. So the real issue is a ‘behavioural change’ one and this is the role of the Health Coach. The great thing about becoming a Health Coach is that you can build it in and around raising a family. It can be a part time or full time career. You get to choose. Does this sound like something that would excite and inspire you? Please visit our website at www.healthcoachesacademy.co.za and book a call or download our information pack today.

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Breast Awareness and Breast Cancer Screening ACCORDING TO THE LATEST STATISTICS PUBLISHED BY THE SOUTH AFRICAN NATIONAL CANCER REGISTRY, BREAST CANCER IS THE LEADING CAUSE OF CANCER IN SOUTH AFRICAN WOMEN, ACCOUNTING FOR 21.78% OF ALL FEMALE CANCERS.

he average lifetime risk of developing breast cancer is 1 in 27, with the incidence of the disease shown to be increasing over the years. Increasing age remains the largest single risk factor for the development of the disease. Despite this, cancer diagnosis in younger women is becoming more frequent, with studies showing the disease to be more aggressive and carrying a poorer prognosis in younger patients. Given this, the need for improved breast awareness, regular breast selfexaminations and routine image guided screening is of utmost importance. Early diagnosis of breast cancer offers more treatment options as well as a better prognosis and improved long-term survival rates. Being breast aware: Being breast aware means getting to know how one’s breasts look and feel, what is considered normal for that individual, which in turn makes one more confident about noticing any unusual changes that might be a symptom of breast cancer. Normal breast

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tissue may vary in consistency, depending on one’s age and the stage of the menstrual cycle. In young women the breast glandular tissue is generally lumpy and more pronounced in the upper outer region of the breast. Around the time of one’s period, the breasts may feel fuller, tender or lumpy. As hormone levels fall during and after the menopause, the breasts may change size, lose their firmness and feel softer. Source www.breastcancer.org.au When checking one’s breasts, the following changes should be noted and further assessed: 1. Change in size or shape of the breast 2. Breast lump 3. Skin changes such as puckering or dimpling 4. Redness or rash on the skin or nipple 5. Change in the appearance of the nipple 6. Nipple discharge 7. Persistent pain in the breast or armpit 8. Swelling in the armpit or collarbone Any of these changes mentioned above requires

further evaluation by a qualified clinician. Breast screening In South Africa, image guided screening for breast cancer is carried out with mammography, performed annually from 40 years of age. Mammography is essential to detect signs of breast cancer that may not be palpable (i.e. clinically occult disease). In patients with dense breast tissue, the sensitivity of mammography is reduced and therefore supplementation with ultrasound is performed. In high risk patients, in addition to mammography, screening for breast cancer may be performed with MRI. Breast cancer screening ultimately requires a personalised approach best suited to the individual’s age, cancer risk and breast density.

For more information and to book an appointment, please contact ‘JUST FOR WOMEN’ Digital Mammography Centre Lake, Smit and Partners on 087 310 4990 or find us on social media; Instagram: @lakesmitpartners Facebook: @justforwomendurban Website: www.lakesmit.co.za

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What you Say, and How you Say it WORDS ARE EXTREMELY POWERFUL – THEY CAN BUILD OUR CHILDREN UP, OR BREAK THEM DOWN. EVERY WORD COUNTS.

ithout realising it, kids remember what you say, and youngsters believe every word you say. When you use words wisely (e.g. encouraging them for trying), it does wonders for building their self-esteem. It’s actually quite amazing that our words, (and how we say them), are being absorbed by our kids all the time. Neuroscientist, Louis Cozolino, tells us that the amygdala (that part of our brain that is activated in fear situations) pays special attention to anger sig-

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nals, while positive, warm encouragement increases serotonin (a feel-good hormone). This means that simply through words (and how we say them), we literally have the power to change everything! Words can build your child up, or break him down. It takes much more effort to undo the negative effects of our words, than it does to start speaking positively. So why not give positivity a go. Try some of these encouraging phrases: “Nice listening” “I’ve noticed that you’re

really trying” “Well done, I can see you’re getting better at ….” “You’re really making progress” “Thanks. That’s helped me a lot” Remember: • Young children take words literally - their logic and reasoning isn’t well developed yet. • Kids take things personally and misinterpret things - often making wrong assumptions. • They believe what we tell them - adults are powerful, be careful of sarcasm. • They remember negative comments easily - in comparison to praise. • Children become what you tell them - be encouraging and speak “as if” they’re already co-operating (e.g. “nice listening”). • “Yes” motivates - “no” makes kids defensive (e.g. “Yes, you can have that after supper”). Speaking consciously is an ongoing learning in selfawareness. Yet words can change lives, so be patient with yourself and watch how your new way of talking easily wins their co-operation and starts to change how they view themselves. Follow psychologist Carol Surya on Instagram, Facebook and YouTube @ RaisingKidsPositively where she offers calm, creative and conscious positive parenting solutions. Visit www.raisingkidspositively.com.

ating well and making good nutritional choices is one of the best weapons you have in the fight against heart disease, as well as many other chronic conditions such as diabetes, obesity and some cancers. Even small improvements can make a big difference. Follow these simple healthy eating steps from The Heart and Stroke Foundation of South Africa to not only lower your risk of cardiovascular disease, but also improve your overall health. Simple steps to healthy eating Eat more healthy foods such as: • Fruit and vegetables: enjoy a variety, either fresh or frozen and aim for at least five a day. • Beans and lentils for high quality carbohydrates, protein and fibre. • Low fat or fat free dairy foods such as milk or yoghurt for calcium, protein, minerals and vitamins. • High fibre wholegrain starchy foods such as

Healthy Eating NATIONAL NUTRITION WEEK IS FROM 9 TO 19 OCTOBER. whole-wheat bread, brown rice, oats, whole-wheat pasta and barley, instead of refined cereals. • Lean and fresh protein like fish, eggs, skinless chicken, lean mince and ostrich meat instead of processed and fatty meats like polony, viennas, salami, sausages and sandwich ham.

• Choose healthy fats found in canola, olive or sunflower oil, soft tub margarines, peanut butter, nuts and seeds, avocado and fish. • Choose foods high in omega 3 fats which are good for your heart and can help to improve cholesterol levels, especially naturally oily fish such as sardines, pilchards, mackerel and salmon, which should be eaten at least twice a week. • Clean water and unsweetened tea or coffee. Eat less foods with added sugar, salt and bad fats • Cut down on unhealthy fats like saturated and trans fats which can raise cholesterol levels. • Limit added sugars such as sweets, chocolates, and especially sugary drinks. • Cut down on sodium and salt. • Limit alcohol. • Look out for the Heart Mark on foods to help you choose healthier options. Visit www.heartfoundation.co.za for more information.

Dr Kathryn Carr MBChB (UCT) DCH (SA)

GENERAL PRACTITIONER Special interest in Child Health

031 573 1185

drkathcarr@gmail.com

33 Beachway, Durban North

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Breast Cancer Screening During a Pandemic ACCORDING TO DR PRAMOD REDDY, DIRECTOR OF THE DURBAN BREAST CLINIC AND THE SURGICAL SCREENING CLINIC, DESPITE COVID-19, BREAST CANCER SCREENING IS AS IMPORTANT AS EVER.

t the onset of the COVID-19 pandemic, elective medical procedures, including cancer screening, were largely put on hold to prioritise urgent needs and reduce the spread of COVID-19 in health-care facilities. One consequence of this has been the substantial decline in breast cancer screening. The shutdown of elective health services during the outbreak may have far-reaching consequences on health-care provision in South Africa. There has also been a decline in elective consultations, diagnostic biopsies, and surgical management of breast pathology. Quantifying the negative impact on breast cancer screening will only be assessed in the months to come. Many patients have delayed seeking medical advice due to their fears surrounding the potential risk for contracting COVID-19 during their visit to health facilities. The number of mammograms, ultrasounds and MRIs had significantly declined due to the lockdown, and although confidence in the system is returning, it will take months to recover from this backlog. It is vitally important for women to continue with self-breast examination, to ensure that one remains breast aware. The concerning clinical features that require a more urgent assessment include: • A new lump (please note that this could be solid or cystic) • Pathological nipple discharge, which is a blood-stained or watery, spontaneous, unilateral discharge. • Nipple retraction (usually unilateral) • Skin changes (oedema/swelling or tethering)

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• Axillary/armpit lymph glands • It is important to remember that breast cancers are usually painless. What are the recommended mammographic screening guidelines? Risk stratification for breast cancer is important to evaluate one’s personal risk for developing breast cancer. Elevated risk factors include a strong family history of breast cancer, a personal history of a proliferative breast disorder or a previous history of cancer, increased breast density, and using hormone replacement therapy (HRT). Obesity, smoking and medical co-morbidities also contribute to risk elevation. It is recommended that mammographic screening commence at the age of 40, annually for high-risk females, and biennially for average-lifetime risk females. What if there is an abnormality? If an abnormality is identified, either clinically or radiologically, it is important to have it assessed by a Breast Clinician. If the lesion is concerning, then a biopsy is usually performed by your breast surgeon, or it will be scheduled to be done by a radiologist. It is important not to delay this intervention, because early diagnosis is associated with better outcomes and cure rates. It is important to know that most clinical facilities have taken all the necessary precautions to ensure the safety of patients during procedures. And remember, always wear an appropriate mask, practice social distancing and appropriate hand sanitising. Dr Pramod Reddy, Director of the Durban Breast Clinic & The Surgical Screening Clinic and Specialist Breast Surgeon. Visit www.durbanbreastclinic.co.za for more information.

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Dr Melissa Chettiar: Specialist Paediatrician DR MELISSA CHETTIAR QUALIFIED AS A MEDICAL DOCTOR IN 2006 AT NELSON R MANDELA SCHOOL OF MEDICINE (UKZN).

fter completing her internship at R K Khan Hospital in 2007/2008, she moved to Dundee Hospital for her community service. She worked in the paediatric ward for a year and it was there that her love for children intensified. She then obtained her Diploma in Child Health in 2011 and began her registrar time that same year. After four gruelling years, Dr Chettiar qualified as a Specialist Paediatrician. She worked in the private sector doing locums for various paediatricians before opening her own rooms at Durdoc Centre in July 2019. She also has rooms at Kingsway Hospital, where she officially started working on 1 October. She is a member of the Allergy Society of South Africa and has a special interest in paediatric and infant nutrition. In 2017 she completed a course in a post graduate programme in paediatric nutrition from Boston University. Outside of medicine she is a board member at the Ethelbert Children’s Home in Queensburgh and volunteers her medical assistance and advice to the children at the home. “I have a created a warm, friendly environment in my rooms to make the parents and children feel safe and comfortable. I try to empower parents with a knowledge and understanding of their child’s illness, thus reducing parent anxiety, by understanding the natural course of the illness over time, knowing when to get concerned and when to follow up,” says Dr Chettiar. To book an appointment, call Dr Chettiar’s rooms: Durdoc Centre, Suite 704, 7th floor, 460 Anton Lembede Street, Durban: 031 301 3377. Kingsway Hospital, Suite 104, 1st floor Medical Centre: 031 904 6033/7274.

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Long-term Memory: An Introduction DID YOU KNOW YOU HAVE A LEFT AND RIGHT BRAIN? HERE IS A FUN ARTICLE TO TEST WHETHER YOU ARE RIGHT OR LEFT BRAIN DOMINANT OR IN THE MIDDLE.

Can anyone do this? emory magic hapMy husband, Daren Denpens when the LEFT holm, sometimes referred BRAIN (linear and structo as “the memory guy”, tured) works together with is often labelled as gifted. the RIGHT BRAIN (creative This is simply not true. He and artistic). embarked on the whole Memory Championships: memory journey because A Sport he really struggled at UniThe World Memory versity! I competed in the Championships is a comWorld Memory Championpetition of memory sports. ships in China in 2011 and The competitors have to I was 6 months pregnant! memorise as much inforAnyone a whole, mation as possible within aMail 2020 ai16000847115_Mum's with bleedgifted .pdf 1 with 2020/09/14 13:58:31 intact brain has a limitless certain time period.

amount of storage space. To learn more about longterm memory, I recommend reading the following article: The mechanisms behind learning and longterm memory in the brain: https://neurosciencenews. com/learning-memorymechanisms-15020/. Long-term memory in children: The earlier a child is taught to utilise both his left and right brain, the better.

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Core ingredients for a sound long-term memory According to Dominic O’Brien, six times world memory champion, the following six ingredients are essential for remembering information long term: 1. Imagination: Children are born with an imagination. However, their imagination needs to be nurtured and encouraged. I once taught a class of seven-year-olds. I asked them to imagine an elephant. They immediately shouted out ‘big and grey’. I told them this was too boring. Elephants are big and grey! Imagine something outrageous and funny. This command lead to wonderful imaginations; ones that their brains remembered weeks later. 2. Association: this is a mental link between two very different kinds of information. Children need to be taught the art of association. 3. Location: the locus method was used by the Greeks and Romans many years ago. According to Dominic O’Brien, location was the key to his success! 4. Concentration: children are exposed to so much information these days. As a result, concentration has to be nurtured and taught more than ever before.

5. Observation: the Greeks in times of old considered sight to be the most important sense in relation to memory. Once again, because of advancement in technology and information overload, observation skills are dwindling. 6. Revision and Repetition: revision plays a vital role in long-term memory. Three techniques used by top world memory gurus As with anything of value, these techniques take time and effort to master. 1. The Journey Technique: it is a powerful memory system that is based on the idea of remembering locations on a well-known personal journey. 2. The Roman Room Technique: this system was used by the Romans many

centuries ago. Similar to the journey technique, it is based on placing information in locations around a familiar room. 3. Key Image Technique: information is placed systematically around a Key Image. The above techniques can be used in isolation or one could combine them, depending on the content needing to be stored. Kath Denholm is a speech therapist who has worked in London, private practices in Cape Town and KZN and taught at Livingstone Remedial School for three years. She is the owner and founder of Little Genius Puppets, an online educational programme teaching young children to identify key information and take it to long-term memory. Visit her website for more information: www.geniusseries.com/memorytraining-3.

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What Can I do to Ensure my Child has a Good Day at School? ALL PARENTS WANT THEIR CHILD TO BE HAPPY IN THE SCHOOL THEY CHOOSE FOR THEM. WHAT SOME PARENTS MAY NOT REALISE IS THAT EVERY FAMILY CAN PLAY A ROLE IN HOW THEIR CHILD SETTLES AT SCHOOL AND CONTINUES TO FLOURISH.

t is wonderful as a parent to feel empowered. Here are some guidelines: Ensure that your child has a good night’s sleep. Children up to Grade 6 should be in bed by 8pm and sleeping by 8:30pm. This can be a big struggle for some families for many different reasons. For working parents, it can be taxing to tick all the boxes in a small amount of time. A good nighttime routine can take about 14 days to become a habit, so do not give up! It could look like this: Dinner, wind down time with a de-stressing play time, bath

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time, story time (maximum two stories) and a cuddle and kiss and then lights out or dimmed and sleep time. Be strict about regular routine. Try to keep surprises or “out of the ordinary” for birthdays and celebrations only and keep their routines predictable and consistent. Routine makes children feel safe! Insist that your child eats a good breakfast. A car requires petrol and a body requires nutrition. When chatting to teachers they will often tell you how some children can really struggle to settle in to their day and

suddenly after break they are more tuned in and ready for work. This is simply because they have been hungry and grumpy all morning. Some families do have to leave home very early. A snack-type breakfast can still give your child what they require. A health bar, bowl of berries or even a boiled egg can still kick start your child’s nutrition for the day. Be punctual. Coming late to school can be incredibly stressful for your child. When a family is late it already means that the morning has been a frazzled one where everyone rushes around and everyone is feeling stressed. For a young Grade 1 to arrive to the class once everyone has already been settled, and have to make a “grand entrance” can be very daunting. Especially to a child that is very shy. Pack a balanced lunch, even if it’s not the school’s requirements. Berries are great - low in sugar and great for brainpower. Add some protein and a healthy

carbohydrate, as well as lots of water. Don’t feel the need to give your child juice or soft drinks - make that a Friday treat. On a Friday, your child can look forward to some unhealthy snacks/ treats and a juice. A healthy lunch equals a healthy day! Help your child to keep a checklist for the week. Empower them from Grade 1. DO NOT pack their bag for them. Be with them but allow them to do it. So, at the beginning of the year set up their schedule of activities for every day, write it out and have it up in their cupboard. Then sit on the bed and say “right tomorrow is Wednesday. What do you need to pack on

Wednesday?” This way, by the time your child gets to Grade 3, he/she can manage their own schedule and feel secure in approaching their day at school. Practice makes perfect! Be aware that your feelings and what you say about school, their teacher or principal impacts how your child feels too. There will be times when you are

not in agreement with your child’s teacher. Never speak in a disrespectful manner about them. It is incredibly important that you do not disempower your child’s teacher as he/she spends a lot of time daily with your child and is in a partnership with you to bring out the best in your child. If you ever disagree with how they have approached something, let them know in private. As parents, we cannot control everything. However, with the above guidelines parents can control and the impact will be a very positive one and give your child a very positive start to their school day. By Lariaan Claassens, Head of Operations at Hamptons Primary School. Visit www.hamptonsprimaryschool.co.za.

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DHD is Real Nearly every mainstream medical, psychological, and educational organisation in the United States long ago concluded that Attention-Defi cit/Hyperactivity Disorder (ADHD) is a real, brain-based medical disorder. Diagnosing ADHD is a Complex Process In order for a diagnosis of ADHD to be considered, the person must exhibit a large number of symptoms, demonstrate signifi cant problems with daily life in several major life areas (work, school, or friends), and have had the symptoms for a minimum of six months. To complicate the diagnostic process, many of the symptoms look like extreme forms of normal behaviour. Additionally, a number of other conditions resemble ADHD. What makes ADHD different from other conditions is that the symptoms are excessive, pervasive, and persistent. That is, behaviours are more extreme, show up in multiple set-

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Facts about ADHD OCTOBER IS ADHD AWARENESS MONTH AND WWW.ADHDAWARENESSMONTH.ORG IS A WEBSITE DEDICATED TO THIS IMPORTANT TOPIC – BELOW THEY SHARE SOME FACTS ABOUT ADHD. tings, and continue showing up throughout life. ADHD is Not Benign ADHD is not benign. Particularly when the ADHD is undiagnosed and untreated, ADHD contributes to: • Problems succeeding in school and successfully graduating. • Problems at work, lost productivity, and reduced earning power. • Problems with relationships. • Problems with overeating and obesity. • Problems with the law.

ADHD is Nobody’s FAULT ADHD is NOT caused by moral failure, poor parenting, family problems, poor teachers or schools, too much TV, food allergies, or excess sugar. Instead, research shows that ADHD is both highly genetic (with the majority of ADHD cases having a genetic component), and a brain-based disorder (with the symptoms of ADHD linked to many specifi c brain areas). The factors that appear to increase a child’s likelihood of having the disorder include gender, family history, prenatal risks, environmental toxins, and physical differences in the brain. ADHD Treatment is Multi-Faceted Currently, available treatments focus on reducing the symptoms of ADHD and improving functioning. Treatments include medication, various types of psychotherapy, behavioural interventions, education or training, and educational support. For more information visit www. adhdawarenessmonth.org.

The Sensitive Child THE SENSORY SYSTEM IS COMPRISED OF THE BRAIN, SPINAL CORD, AND NEURONS.

t is the neurological wiring by which we perceive and process sensory information coming from outside and even inside our bodies. Everybody is “wired” differently, and sometimes wires get confused, or carry messages too quickly, or intensely. Sometimes we have blown fuses or short circuits. This can cause diffi culties in the way we process our sensory information. When all of the wires work well, all of our senses work together to make sure that we are in an optimum level of “alertness” and “regulated” perfectly, so that we are able to function optimally. When a person’s or child’s wires get mixed up, it results

in sensory overloads or low alertness levels. These are what we call sensory modulation diffi culties. Modulation is, simply, our volume control - do we feel our sensory input too intensely? Or not strongly enough? This month, we are discussing the hyperresponsive child. Also known as over-responsive or hypersensitivity - “Sensory Avoiders” - these children are over responsive to sensory input. They receive sensory information at a MUCH higher volume or intensity. The slightest movement, touch, or sound could be TOO MUCH, and could send these children into a dysregulated state, resulting in a negative

behavioural response. The children may present with signifi cant anxiety, avoidance, and even bossy behaviour, in an attempt to control their environment. These kiddies need CALMING sensory input to help them to stay regulated. Linear vestibular input is the most influential sensory input in maintaining regulation. Giving your child this input daily can be such a great tool to keep them regulated. Swing your child backwards and forwards for 10 minutes twice a day, and you will defi nitely notice a difference in their mood and attentional abilities. Deep pressure is calming - this can be in the form of a weighted vest or blanket, massage, or bear hugs. Proprioception is the feedback we get from our muscles and our joints, and can also be calming. Incorporate any movement against resistance - let them do wall or desk push ups etc. Smell can also be used to regulate - scents like coconut and vanilla work well. Sometimes these children may even benefi t from wearing earplugs in noisy environments.

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Local Entrepreneur Wins Big SARAH MORROW, OWNER OF LITTLE LEADERS PRESCHOOL IN GLENHILLS, WAS RECENTLY PLACED SECOND OUT OF 400 OTHER CONTESTANTS IN THE VW LIONESSES OF AFRICA WOMEN IN BUSINESS COMPETITION! SARAH MACKINTOSH CHATTED TO HER ABOUT THIS WONDERFUL ACCOMPLISHMENT.

arah started teaching 19 years ago after graduating from Embury College and bought Little Leaders in 2005. “I have not looked back since - it’s been a journey of discovery and learning, and still is,” she says. “I bought the school because I couldn’t find a preschool for my son when I was looking almost 20 years ago. I bought the school with the aim of creating a place that would allow children of all backgrounds to enjoy a holistic and excellent standard of education,

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where parents from all walks of life were welcome. Above all, I wanted to make the school fees affordable. I was a single mom, my pennies needed to work hard!” “We have a wonderful ethos of inclusivity at Little Leaders. We pride ourselves on a positive and uplifting space, encouraging our children to accept each other and their differences and embrace each person for who they are. We have affirmations all over our school and we believe in the value of a person’s character over their academic abilities,” explains Sarah. What is Lionesses of Africa? “Lionesses of Africa is an association of businesswomen who strongly believe in development of businesswomen across the African continent. They are a fantastic support for start-up businesses, offering advice, access to resources, access to information, and access to each other to collaborate and grow.”

What inspired you to enter the Lioness of Africa competition? “My sister tagged me in a post on Facebook. So we read the criteria and we ticked the boxes. We took a gamble did the pitch and it paid off!” Did you expect to do so well? “No! We knew the competition would be stiff and we recorded the pitch, submitted and forgot about it. When I got the email telling me we were in the top 12, my heart nearly stopped. The moment they announced us as second place, we were whooping and screaming in the office and we forgot to mute our microphone on Zoom! It was a great day!” What have you have won, and what does it mean for your school? “We won a R50 000 capital cash injection for our school. We will use this to set up and facilitate the start of our autistic academy here at Little Leaders. We want to be the first mainstream preschool to offer therapybased education to autistic preschoolers at an affordable rate for parents. Often Autistic children are left out of the schooling system as many preschools refuse to accommodate their needs. We want to change that,” concludes Sarah. For more information on Little Leaders Preschool, visit www.littleleaderspreschool.co.za.

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Easy School Lunch Ideas MOST PARENTS STRUGGLE WITH TRYING TO BALANCE NUTRITIOUS CHOICES WITH WHAT YOUR CHILD WILL ACTUALLY EAT.

taying organised by planning ahead and having a variety of fresh, fun and healthy ideas helps make life easier with school lunches. It’s the best feeling to open that lunchbox at the end of the day and see that your kids love everything that you packed. Helpful Tips When Packing School Lunches PLAN AHEAD Make back to school lunches ahead of time at night and portion off any dried snacks that keep well on Sundays for the rest of the week.

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MIX IT UP Include a variety so your child doesn’t get bored. Switch things up and pair different snacks, fruits, carbs and protein. Leftovers like muffins, pasta salads or chilled sesame noodles are some great choices for school lunch ideas for preschool and high school. KEEP THINGS FUN WITH SOME DIY “LUNCHABLES” Allow your child to put together their own DIY pizzas or wraps with dips and sauces to make things interesting. Yogurt, hummus, guacamole and salsa

are great for adding flavour to vegetables and fruit. FOOD SAFETY Many items will keep at room temperature but be aware of which will require an ice pack to stay cool. Also make sure that you are aware of any peanut or other food restrictions that the school might have in place. KEEP FOOD SEPARATE WITH A LUNCH BOX WITH DIVIDED COMPARTMENTS Having a lunchbox with separate compartments will help you remember to include all the components of a balanced meal.

Turkey and Cheese RollUps • Turkey slices, Swiss and cheddar cheese slices • Raw almonds (leave out for nut free version) • Raw veggies: celery, grape tomatoes, cauliflower and zucchini • Multigrain crackers • Apple slices • Grapes DIY Lunchables • Pita or tortilla triangles (use whole-wheat or gluten free tortillas as needed) • Plantain/banana chips • Zucchini or cucumber • Turkey OR your favourite deli meat • Apple slices • Wholegrain mini crackers (use gluten free crackers or leave out as needed) • Hummus (OR cream cheese if not dairy-free)

• Fresh berries • Pumpkin seeds and cranberries Healthier Egg “Salad” Sandwich • Avocado egg salad: scrambled eggs mixed with avocado, Greek yogurt, Dijon mustard, salt and pepper with multigrain bread or whole-wheat bread – cut into bite-sized portions (mini grilled cheese sandwiches would also be another great option). • Cooked corn on the cob • Raw vegetables – sugar snap peas, grape tomatoes, shredded carrots (baby carrots), canned chickpeas • Homemade Greek yogurt ranch dip • Fruit - cubed watermelon Egg Muffins • Breakfast egg muffins

• Ranch, celery, broccoli, cucumber, zucchini & cherry tomatoes • Olives & sun-dried tomatoes • Strawberries & blueberries

Source: www.lifemadesweeter.com.

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Down Syndrome Awareness SARAH MACKINTOSH SPOKE TO TRUDY CHETTY, MOTHER OF A SON WITH DOWN SYNDROME AND FOUNDER OF NON-PROFIT ORGANISATION, YOU’RE MAGICAL.

aving a son diagnosed Down syndrome inspired Trudy to start a non-profit organisation called You’re Magical. It is designed to assist individuals with Down syndrome and their families, aiming to create an inclusive community by creating public awareness on Down syndrome. Trudy and her husband, Trevor, have two sons. Their youngest, Joshua, is in grade 1 and is a very enthusiastic and energetic boy – according to his mom, there is never a dull moment with him around! “Joshua

is good at almost anything he puts his mind to, as little as he is. He’s very helpful, even with chores around the home. He is intellectual and is the most curios one at home, with a warm happy personality,” says his proud mom. Joshua loves fishing - his favourite hobby (aside from bike riding and skate boarding). Big brother Tristyn has Down syndrome and has the most beautiful calm, caring, warm and loving personality. He always sees the good in people and is very protective over his little brother.

“He loves his music and can sit for hours watching or listening to praise and worship music or watching Christian preachers. He enjoys walks with us on the beach front and his favourite sport is swimming. He enjoys good food and loves a good braai. He is very hospitable, which even won him an award at school for hospitality,” says Trudy. “Tristyn really enjoys communicating with family and friends. During the lockdown, his favourite device was his cell phone. Tristyn is extremely helpful with household chores like

Meet the Chettys - Trevor, Trudy, Tristyn and Joshua.

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setting the table for dinner, washing and putting away the dishes. Tristyn is employed by Glenwood Super Spar, but due to the concerns surrounding COVID-19, we as his parents decided that he should take a leave of absence until further notice.” Down syndrome is a genetic disorder caused when abnormal cell division results in extra genetic material from chromosome 21. Treatment can help, but this condition can’t be cured. Down syndrome causes a distinct facial appearance, intellectual disability and developmental delays. It may be associated with thyroid or heart disease. Treatment consists of therapy and self-care. Early intervention programmes with a team of therapists and special educators who can treat each child’s specific situation are helpful in managing Down syndrome. Trudy stresses that in many important ways, children who have Down syndrome are very much like other children. They have the same moods and emotions, they like to learn new things, play, and enjoy life. “We managed well with Tristyn though, through early intervention of various therapies. We are very protective parents, but at the same time allowed him to become an independent

individual with lots of support from us.” “It’s important to talk about all children as individuals and to focus on them as a person first, not simply a diagnosis. Individuals with Down syndrome are fully rounded individuals, experiencing all the emotions, joys and pains, excitement and depression that we all do. The only thing Tristyn does differently from us is that he lives in the moment. There is no pretence or hidden agenda. What you see is what you get with him. A valuable life lesson for us all perhaps,” Trudy explains.

“The journey of raising a son diagnosed with Down syndrome hasn’t been all fun and laughter every day,” says Trudy. “There were moments of tears, but God is our source of strength. Tristyn is supported and loved to bits by us his parents and a younger brother who wants nothing but the best for him. He has taught us many ways to look at life from a different perspective and we as a family could never imagine what life would be like without Tristyn in it.” For more information on You’re Magical, visit www.youremagical.co.za.

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Nutritious and Hearty Meals Delivered to your Door MOM’S KITCHEN EMERGED OUT OF A PASSION TO PROVIDE CONSUMERS WITH THE OPPORTUNITY TO ENJOY HEARTY AND NUTRITIOUS HOMEMADE VEGETARIAN AND VEGAN MEALS IN THE COMFORT OF THEIR HOME, OFFICE OR OLD AGE HOME.

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t sprung from the idea to nourish the mind and body with soul food. Mom’s Kitchen was established by culinary maestro, Roshni, who was inspired by the famous lunch box tiffin in India. Her aim is to provide delicious, wholesome and convenient meals, in Durban and surrounding areas, to the busy person or the elderly living in homes or on their own. “We offer our meals with a generous serving of rice and delicious roti. The likes of a succulent Vegetable Biryani, scrumptious Kadhi Kitchri or Dhal Makhani, to name a few,” says Roshni. And the best part is that this allows you to simply plan your meals for the week by sending a WhatsApp to Roshni and then let Mom’s Kitchen provide you with nutritious and hearty meals, delivered to your door! Mom’s Kitchen is strictly vegetarian and the menu is rotational on a two-week basis. To order your meals or for more info, contact Roshni on 078 237 7800.

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Pietermaritzburg and Midlands

Back to Work, Back to Reality FIVE TIPS FOR HEALTHY EATING AT THE WORKPLACE.

ow that the lockdown regulations have been eased, more people are returning to the office to resume normal working life. Between adjusting to office life and hectic deadlines, it may be more difficult for people to eat healthily. According to Angela Leach, the Head Dietician for FUTURELIFE®, employees with an unhealthy diet are 66% more likely to exhibit low productivity levels than those who eat a healthy diet. “We eat at least half of our meals and snacks during working hours, but storage facilities, limited food options, and a lack of

areas to prepare and eat food in the workplace, are contributors to unhealthy eating,” she says. Angela adds that many office spaces have canteens and vending machines, but in most cases, these facilities do not offer nutritional meals. “When someone is faced with the choice to leave the office to get something healthy or eat at the canteen due to a busy working schedule, they are more likely to go with what is available at the office.” Adequate planning can ensure that you have sustained energy levels, which can lead to

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better concentration and increased productivity in the workplace. Angela offers these five tips for healthy eating at the workplace: Plan your meals Before a new week, plan which meals you would like to have, then create a shopping list of all the ingredients and snacks you will need to buy. Depending on your preference, you can either prepare all your meals for the whole week over the weekend or when cooking each night, make an extra portion to take to work the next day. Doing this will take the hassle of lunch out of

your day because you will know exactly what you will be eating. Remember to eat breakfast Eating a nutrient-dense breakfast will help stabilise your blood glucose level, which is often lower in the morning, after many hours of not eating. A meal in the morning gives you energy to conquer the morning and prevents overeating later. Research also shows that having breakfast can lower the chances of heart disease, diabetes and provides other benefits such as lower cholesterol levels, better memory and concentration. Pack a lunch bag You have to sustain your body throughout the day, so you need to ensure that you aren’t missing any meals or snacks. Planning plays a huge role in making sure this happens. Invest in the right containers and cooler bag lunch boxes to prolong the life of your food. Try and include a meal for lunch, one snack for the morning, and another for the afternoon. You are less likely to buy unhealthy food with a fully packed lunchbox. Carry a water bottle Throughout the day, our kidneys and liver are working to flush out toxins, but our bodies need sufficient water to do this optimally (through sweat and urine). Without water, we risk dehydration, it is also required

for body temperature regulation and to assist with brain function. You may be tempted to reach for an energy drink as you get tired throughout the day, but if you remember to carry a water bottle, you can satisfy your thirst in a healthier way. Eat from all food groups Your diet should include food from all the food groups and so should your lunchbox, so include fruits, vegetables, grains or starch, protein, dairy and fat. Everything we put in our bodies is broken down and reas-

sembled into our brain cells, bones, muscles, tissues and organs, so we need to ensure that we are nourishing our bodies correctly. “Adjusting to office life during a pandemic can be challenging as there is so much that people need to keep in mind, but food doesn’t have to be one of them. With a little preparation and implementing small changes, we can help our body function optimally and simultaneously increase productivity, concentration and energy,” concludes Angela.

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Why it’s Important to Sterilise your Baby’s Bottles STERILISING BABY BOTTLES MAY SEEM LIKE A TEDIOUS JOB, AND LET’S BE HONEST, IT CAN BE!

ut although it’s not the most exciting chore, it’s one of the most important ones you can do for your baby. It’s really important to sterilise baby’s feeding equipment as it helps to protect your baby’s developing immune system from potentially harmful bugs and bacteria. A baby’s immune system is not yet fully developed, and babies are more susceptible to infection and illness than older children and adults are. Sterilising baby’s feeding equipment for the first 12 months is of the utmost importance to protect their developing immune system from potentially harmful bacteria. A lot of mothers ask if it’s really necessary to sterilise feeding equipment in areas where tap water is safe to drink. The answer to that is yes. Although your baby will be at lower risk, the risk is not eliminated. Because of your baby’s immature immune system, water that is safe for an adult, will not necessarily be safe for them. It is also important to remember that harmful bacteria does not just come from water – it can be transferred by your hands or even from milk remains in the bottle. It’s better to be safe than sorry.

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To sterilise effectively, you should make sure that all bottles, teats and accessories are disassembled and washed thoroughly with warm soapy water and rinsed clean before sterilising. You can leave the sterilised contents inside your steriliser for 24 hours, but make sure the lid is kept closed for the duration. Ensure you re-assemble items with clean hands or sterilised tongs if you can and always on a clean surface too. The inside of the steriliser lid is perfect for this.

Learn more about Vital Baby on www.vitalbaby.co.za or follow them on social media @vitalbabysa.

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Manage Your Stress and Anxiety during COVID-19 OCTOBER IS MENTAL HEALTH AWARENESS MONTH, AND THE SOUTH AFRICAN DEPRESSION AND ANXIETY GROUP (SADAG) PROVIDES SOME HELPFUL TIPS TO MANAGE YOUR STRESS AND ANXIETY DURING THIS TIME.

aintain a daily routine as much as possible – get up, get dressed, create a to-do list, etc. Reduce the time you and your family spend watching or listening to media coverage – filter what you are watching, reading and listening to. Yes, the situation is frightening, it’s frustrating, and you feel out of control. Acknowledge that and allow yourself specifi c time to sit with those feelings – and then make sure you focus more time on the things you can control and do. Create a list of things to do to keep yourself busy and active – even during social isolation. Make a list that you can stick up on the fridge or in your bedroom, make it public so the whole family can add ideas (such as reading books you haven’t been able to get to for months, gardening, watching your favourite movies, do something creative like painting, drawing, poetry, listening to your favourite music, trying a new exercise at home or cleaning out the cupboards that you have been avoiding to do for months, etc.).

When you run out of ideas, ask your friends and family for ideas. Do small things every day that you enjoy and help to lift your mood. If you take medicine every month, speak to your medical scheme and pharmacist to get scripts fi lled in advance or arrange for home delivery. If you are really struggling to cope with the situation, don’t be afraid to speak up. Call SADAG, talk to your therapist, and create a WhatsApp or Facebook support group. Stay connected with people via technology - do more video calls or phone friends to catch up. Thinking positively during a crisis is easier said than done. One of the best ways to ground yourself is in fact, in science. Avoid watching or reading news or social media, especially fake news, where facts can become blurred and exaggerated. Listen to what acknowledged experts are saying about the virus. Discuss with family, friends and neighbours what you can do to protect yourselves and be there for

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each other. Draw up a plan and keep it visible. Ask yourself what you can control – your attitude, your thinking, your home and caring for your body and mind. Focus on these things. Make it a part of your daily routine to reach out to friends and family. Having a sense of connection and a feeling of community is essential for hope and healing. The Online Toolkit on the SADAG website (www. sadag.org) has free and reliable resources, online videos, coping skills, online tools and info on social distancing and self-isolation.

SADAG Helplines provide free telephonic counselling, information, referrals and resources 7 days a week, 24 hours a day – call 0800 21 22 23, 0800 70 80 90 or 0800 456 789 or the Suicide Helpline 0800 567 567.

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Immune System Toolkit NOW MORE THAN EVER, BOOSTING OUR IMMUNE SYSTEM SHOULD BE OUR TOP PRIORITY

t feels like we are under siege, trying to fi ght off something we can’t even see. Thankfully, that is exactly what our immune systems are designed for. Every day, they defend us against thousands of invisible enemies that threaten our health. There is evidence that nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases, but whether these stand up to Covid-19 is not yet known. However, why not give your best defender a fi ghting chance and start supporting it.

Keep your immune system healthy According to the Harvard School of Medicine, Your fi rst line of defence is to choose a healthy lifestyle. Following general goodhealth guidelines is the single best step you can take towards naturally keeping your immune system strong and healthy. Every part of your body – including your immune system – functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these: • Don’t smoke. • Get adequate sleep. • Do regular exercise.

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• Manage stress through meditation, music, yoga or prayer. • Eat a diet low in fat and rich in fruit and vegetables. • Maintain a healthy body weight. • Drink alcohol in moderation. • Take steps to avoid infection, such as washing your hands frequently, wearing a mask and cooking meats thoroughly. Immune boosting foods In addition to ensuring you have a healthy gut microbiome, it is advised to include the following nutrient-dense foods in your diet. Vitamin C rich foods: These include citrus fruits, red bell peppers, broccoli, spinach, papaya and kiwi. Vitamin C is thought to increase the production of white blood cells, which are key to fi ghting infection.

Garlic: Its immune boosting properties seem to come from a heavy concentration of sulphur-containing compounds, such as allicin. Garlic is thought to be anti-viral, anti-bacterial and anti-inflammatory. Ginger: Popular for its anti-inflammatory and antioxidant properties. Vitamin E rich foods: This powerful antioxidant is found in foods like almonds, avocado and sunflower seeds. Selenium rich foods: Thought to combat viral infections, selenium is found in foods like almonds and Brazil nuts. Turmeric: Has high concentrations of curcumin, which is thought to be anti-viral. Green tea: Contains powerful antioxidants and is also a good source of the amino acid, L-theanine. It may aid in the production of germ-fi ghting compounds. Mushrooms: Medicinal mushrooms have been used for thousands of years. They are prebiotic, boosting the microbiome’s benefi cial bacteria. Research shows that certain varieties – such as Reishi, Lions Mane, Shiitake and Turkey Tail – are potent sources of antioxidants such as ergothioneine and gluthathione, protecting cells from free radicals. In additional they are a nutritional powerhouse, providing a great source

of Vitamin D, essential for a strong immune system. Should you not be able to source them, these are available as a supplement. The Real Thing Medicinal Mushrooms, R249. Viral combat top picks Red Marine Algae Gigartina is a plentiful source of protein, vitamins, trace minerals, and fi bre. Many species of marine algae – including gigartina – contain signifi cant quantities of complex structural sulfated polysaccharides which have been shown to inhibit certain viruses. Vibrant Health Gigartina Red Marine Algae, R735. Devine Elixir Divine Elixir is a super juice which has been developed to help the body heal

itself. Daily intake of Divine Elixir will bring your body back to a state of alkalinity and remove the pathogens from your body as the combination of natural plants move through your system and do their work. Contains Chaga Mushrooms, turmeric, ginger, cinnamon, garlic, lemon, apple cider vinegar, cayenne pepper, sea salt and highly charged water. Available from Healthy Living, Shop 21, La Lucia Mall, R172,50. Zinkies Lozenges Zinc is known to have a major influence on the development and integrity of host defences against infection. The barrier functions of the skin and pulmonary and gastrointestinal tract are diminished by zinc defi ciency. In addition, all the major components of the immune system suffer as well. Zinc is used to help with a sore throat, is an immune booster, and can assist with a runny nose and hay fever. Available from Mount Edgecombe Pharmacy, R56. Metagenics ImmuCore ImmuCore® is designed to provide a multiple mechanistic approach to support immune system health. This formula features Ultra Potent-C®, developed for enhanced cellular uptake of Vitamin C, combined with zinc, selenium, Vitamin D, and a concentrated blend of mushroom extracts. R425.

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Spring during Covid-19 In spring the sun is out today. and all the animals come out to play. When it rains it’s called a spring shower. And the buds bloom into beautiful flowers. The trees leaves grow oh-so-very green, but I’m quiet sad I can’t go outside because we need a Covid-19 vaccine. The air is so very clean and fresh, but when I go outdoors my airways with a mask are compressed. We can’t touch our nose, mouth or eyes, for now we must remember to always sanitise. Now I will look from my window at spring’s beauty, and thank you healthcare workers for doing your duty. By Skyelar Brijmohan (8 years old).

kyelar Brijmohan, a Grade 3 learner, is an avid poet. He enjoys swimming , doing science experiments ,writing , cooking with his mum and reading his favourite Roald Dahl books during his spare time. Being at home during the lockdown allowed him to be more creative and start writing poetry. When he grows up he would like to be a medical scientist and assist in finding cures for rare diseases and viruses.

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CROW’S 2021 Calendar Soars to New Heights THIS YEAR, THE CENTRE FOR REHABILITATION OF WILDLIFE (CROW) CELEBRATES ITS 40TH ANNIVERSARY, AND COMPASS CARES CELEBRATES ITS 12TH CALENDAR IN SUPPORT OF ANIMAL WELFARE.

nce again, Compass Cares has partnered with CROW for the 2021 calendar. “All of us at Compass believe that we have a moral obligation to speak on behalf of the less fortunate, vulnerable, aged, sickly, orphaned, disabled and for those who cannot speak for themselves. We have first-hand experience of the sacrifices these non-profit organisations make on a daily basis. Often these cases are soul destroying. We salute the frontline workers for their dedication and commitment. As a fellow human being, I appeal to all of you to support this amazing project, because every cent counts,” says managing director, Ian Du Randt. The CROW 2021 Ethnic Wildlife calendar will be launching soon and it is filled with stunning wildlife photographs! There is an A2 version, or smaller tent and CD versions available for purchase. Marc and Stella de Chalain of The Storehouse in Westmead sponsored the photos for the 12th edition of the calendar that forms part of the Compass Medical Waste Services’ fund-raising initiative.

Compass Cats 2021 calendar is off to a purrrfect start! Through their Cat Calendar initiative, Compass Cares has raised an incredible R396 000 for the sterilisation of stray and feral cats to help curb the breeding epidemic which results in neglected and, often abused cats and kittens. During the calendar project they realised that there are a number of worthy organisations trying to raise money for cat sterilisation, so they decided to create the Compass Cats brand, under Compass IMPOSSIBLE Cares, the CSI arm = I’M POSSIBLE of Compass MediDon’t let your child suﬀer from poor self-esteem, because of cal Waste Services reading problems in order to help a number of NPOs.

To place your order now, contact Shivanee Booval on calendars@compass.za.net or call 031 267 9700

Hilton and Hayfields 082 781 7738 devon@wiseeye.co.za www.wiseeye.co.za

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Online Learning: What Have We Learnt? HERE ARE FIVE TIPS TO GET THE MOST OUT OF ONLINE LEARNING BY KRISTEN LISA STRAHLENDORF, REGISTERED COUNSELLOR AND PRIVATE PRACTICE OWNER

ockdown initiated an unprecedented and overnight transition from classroom to computer. This move to e-learning, triggered by the Covid-19 pandemic, kept countless pupils and teachers at home and fast-tracked a shift to online learning, making it a “new normal”

for many students across the country. While online learning has been available for some time, its effectiveness was often questioned and it was not commonly adopted. But, the potential for e-learning education quickly became evident early on in lockdown, with

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teachers showing remarkable agility in converting “classrooms” into virtual sessions and lessons into digital presentations. Although online learning offers numerous benefits, the transition from the traditional classroom environment and faceto-face engagement to

learning via a screen has come with its challenges, for children especially. Educational psychologist, registered counsellor, and private practice owner Kristen Lisa Strahlendorf highlights that while online learning can be beneficial, its biggest disadvantage especially for extroverted, sociable personalities - is lack of social interaction. “In my experience, inperson teaching in most cases is more effective than distance learning due to the value and effectiveness of face-to-face teaching. Being present with other students often creates social pressures and benefits that can help motivate students to engage,” she says. “That said, some students do just as well learning online as they do in face-toface settings, and indeed, some do even better. Students with weaker academic backgrounds and younger children where basic literacy involves a more in-person touch often struggle in an online environment,” says Strahlendorf. The nature of online learning can also make it difficult for teachers to assist less-engaged students and maintain their interest and attention. Five Tips to Get the Most Out Of Online Learning: Online learning is here to stay in some form, whether fulltime or using e-learning on an ad-hoc basis.

Strahlendorf provides the following five tips to simulating a constructive learning environment and create structure while learning online. 1. Setting up for success Choose a quiet, clutterfree area, away from distractions. Make sure everything your child needs is available in one place, including all stationery and a glass of water. This will help them maintain focus and create the mind-set of a place of structure and work. 2.Routine, routine, routine Put a daily routine and timetable in place which emulates the school’s timetable. We are all creatures of habit, and a set routine creates stability, allowing your child to anticipate what comes next and what their schedule will look like. 3.Work hard, play hard and keep moving It’s important to maintain a balance. Take frequent screen breaks and avoid the temptation to finish everything in one sitting. Exercise daily if possible, and keep children active. Movement helps us think better. When we move around, our problem-solving, memory and attention improve, it also reduces stress and prevents anxiety. Make sure to identify a time for exercise or active play. 4.Switch off distractions when you “switch on”

Eliminate distractions as much as possible. Turn off the TV or radio, make sure other programmes on the device are closed to avoid interrupted pop-ups, ask family members not to interrupt unless absolutely necessary. Avoiding these distractions will help with focus and enable tasks to be completed more quickly. 5.Reach out Seek support. Set up a direct line of communication with your child’s teachers, by email, WhatsApp, phone calls or video conferencing. Communicate with them at a set time weekly if possible, and talk about challenges your child might be facing, and upcoming tests/assignments. Being proactive is essential if your child is struggling. While the legacy the Covid-19 pandemic has made on the adoption of online learning will last to greater or lesser degrees, Strahlendorf suggests we embrace this new reality. “We live in an ever more connected world that is moving inexorably towards digital interaction in every sphere. Digital learning is here to stay, so we may as well optimise and make it work for us,” she says. For pointers on how you can better manage educating your children effectively during this period, visit www. myfamilytree.co, or contact Kristen Lisa Strahlendorf via https://za.linkedin.com/ in/kristen-lisa.

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Easy Weekday Ideas I WAS RECENTLY SENT A COPY OF JAMIE OLIVER’S 7 WAYS – EASY IDEAS FOR EVERY DAY OF THE WEEK.

here are loads of easy recipes that use basic ingredients you will already have in your pantry. Easiest Broccoli Quiche Red Pesto-Layered Filo, Cheddar and Cottage Cheese Serves 8 • 1 Head of broccoli (375g) • 6 large eggs • 1 heaped teaspoon of English mustard • 300g cottage cheese • 50g cheddar cheese • 3 tablespoons red pesto • 270g filo pastry Preheat the oven to 180°C. For the filling, trim the tough end off the broccoli stalk. Coarsely grate the remaining stalk, then break the florets apart. Lightly beat the eggs in a bowl, add the mustard, cottage cheese and grated broccoli stalk, grate in the cheddar, add a pinch of sea salt and black pepper and mix together. Loosen the pesto with 3 tablespoons of water. Lay two sheets of pastry in an oiled loose-bottomed tart tin (25cm wide. 4cm deep), overlapping them in the middle. Brush all over with some if the pesto mixture, then repeat the layers until you’ve used up all the

pastry, brushing with pesto as you go. Roll and scrunch the filo in at the sides, like in the picture above. Pour in the filling, then poke in the broccoli florets. Place on a baking tray and cook at the bottom of the oven for 50 minutes, or until golden and set. Let it rest for 10 minutes before tucking in. My Russian Potato Salad Baby Cornichons, Apples, Carrots, Peas and Chives Serves 8 as a side • 800g new potatoes • 400g carrots • 200g frozen peas • 8 heaped tablespoons natural yoghurt • 2 heaped teaspoons wholegrain mustard • 100g mixed baby cornichons & pickled onions (I just used baby corn) • 2 apples • 10g chives Scrub the potatoes and carrots, then dice into 1½cm

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chunks. Cook in a large pan of boiling salted water for 10 minutes, or until soft, adding the peas for the last 2 minutes. Meanwhile, to make the dressing, put the yoghurt and mustard into a large bowl with 1 tablespoon of red wine vinegar. Finely chop and mix in the cornichons and pickled onions. Add 2 tablespoons of starchy cooking water from the potatoes, then scoop out a few pieces of cooked potato, mash well, and mix through the dressing to make it extra creamy. Season to perfection. Drain the veg and leave to steam dry while you core the apples and dice into 1 ½ cm chunks. Finely chop most of the chives and stir half into the dressing with the apples, potatoes and carrots. Sprinkle over the remaining chives and drizzle with 1 tablespoon of extra virgin olive oil to finish.

Giant Cinnamon Rolls Ingredients • 2 packages (7ml each) quick-rise yeast • 1/2 cup warm water • 2 teaspoons honey • 1-1/2 cups warm 2% milk • 1/2 cup sugar • 1/2 cup butter, softened • 1/2 cup mashed potatoes • 3 large eggs, room temperature, lightly beaten • 2 teaspoons salt • 8 cups all-purpose flour FILLING: • 1 cup packed brown sugar • 2 tablespoons ground cinnamon • 1 ½ teaspoons all-purpose flour • Dash of salt • 1/2 cup butter, softened VANILLA ICING: • 3 cups confectioners’ sugar • 1/4 cup 2% milk • 1 teaspoon vanilla bean paste or vanilla extract • Dash of salt Directions In a small bowl, dissolve yeast in warm water and honey. In a large bowl, combine

milk, sugar, butter, potatoes, eggs, salt, yeast mixture and 4 cups flour; beat on medium speed until smooth. Stir in enough remaining flour to form a soft dough (dough will be sticky). Turn dough onto a floured surface; knead until smooth and elastic, 6 to 8 minutes. Place in a greased large bowl, turning once to grease the top. Cover and let rise in a warm place until doubled, about 1 hour. For filling, combine brown sugar, cinnamon, flour and salt. Punch down dough. Turn onto a lightly floured surface; roll into a 24x12-in. rectangle. Spread butter to within 1/2 an inch of edges; sprinkle with brown sugar mixture. Roll up jelly-roll style, starting with a long side; pinch seam to seal. Cut into 12 slices. Place in 2 greased baking pans (6 slices per pan), cut side down. Cover with kitchen towels; let rise in a warm place until doubled, about 30 minutes. Preheat oven to 180°C. Bake until lightly browned, 25 to 30 minutes, covering loosely with foil during the last 10 minutes of baking. Cool in pan for 30 minutes. In a small bowl, mix icing ingredients and drizzle over rolls. Source: www.tasteofhome.com. WWW.MUMSMAIL.COM PMB AND SURROUNDS

Mum's Mail Durban, Pietermaritzburg and Midlands - October 2020

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Giant Cinnamon Rolls

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