Health - Parenting Hub

Expert Advice from Bonitas Medical Fund

The Gift of Hearing

‘Blindness cuts us off from things but deafness cuts us off from people’ [Helen Keller] Hearing loss is more common than we think, up to 19% of South African school children suffer from varying degrees of hearing difficulties. Hearing is the foundation for speech and language development as well as learning and communication. The long-term impact of losing one of the key senses has a major impact on the quality of life. Early detection and treatment is vital and it’s important to conduct hearing tests throughout a child’s schooling. However, the reality is that many learners have limited or no access to audiological screening and treatment. To address this important health issue and close the gap on hearing impediments, Bonitas Medical Fund has partnered with humanitarian aid organisation, Gift of the Givers, on a project that will initially screen around 15 860 learners during 2023. ‘The Gift of the Givers Foundation is internationally recognised for its swift disaster response, community support and healthcare interventions,’ says Lee Callakoppen, Principal Officer at Bonitas. ‘We are truly excited by this partnership and we know this ambitious project will have a profound impact on so many lives.’ The importance of hearing tests According to the South African National Deaf Association (SANDA), children should have their hearing tested several times throughout their schooling: When they enter school, at ages 6, 8 and 10 and at least once during Grades 8 or 9 and Grades 10 and 12. This audiology project, which is being rolled out over a 10-month period, will initially test around 15 860 learners across Grade R to Grade 12 at various schools located in six areas in KZN: Umlazi, Indanda, Chatsworth, Phoenix, Marionhill and Durban central. The plan is to expand the project to other Provinces. Screening practicalities A South African manufactured portable audiometer, called the Kuduwave, will be used for the project. This state-of-the-art, medically certified device has revolutionised the testing and diagnosis of auditory related deficiencies. It combines a headset, audiometer and sound booth into a single, lightweight device, which can be used in just about any location. This means the audiology team can test learners at school. ‘Two Kuduwave units will be used to increase capacity and reduce downtime,’ explains the audiology team at Gift of the Givers. The programme is being overseen by an ear, nose and throat surgeon as well as an audiologist and speech therapist. They will provide training, consultation and oversight for the audiology team conducting the screenings. ‘Each test takes between 5 and 15 minutes,’ explains Gift of the Givers audiology team. ‘During which time the learner’s middle ear will be pressure tested for ear infections and ears will also be checked for inflammation and earwax. Diagnostics and after-care If the screening fails, a full diagnostic test will be undertaken. ‘This project not only covers the screening but goes a step further and offers an after-care element. This includes follow-up medical treatment, if required, to ensure learners receive the assistance they need so that their development is not delayed,’ explains the audiology team. ‘I cannot even begin to imagine a life without sound,’ says Callakoppen. ‘Not hearing someone’s voice, the lyrics of a song, rain falling on a roof or laughter. As a medical aid we advocate for prevention through early screening, detection and treatment for any ailment – including hearing.’

December 1, 2022

Choosing a medical aid

It’s the time of year when medical schemes announce revised contributions, benefits and enhancements for the year ahead. With all the options it can be a little confusing, which is why you need to be smart by doing due diligence to ensure you choose a medical aid that provides the cover you need and is affordable. It’s also important to look at how you can manage your medical expenses to make your healthcare benefits last. ‘There are 17 open medical schemes in South Africa, each with their own set of plans and benefits,’ explains Lee Callakoppen, Principal Officer of Bonitas Medical Fund. ‘It can be a little overwhelming trying to decide what is best which is why we advise consulting a medical aid broker or financial advisor.’ Brokers are accredited by the Council of Medical Schemes (CMS) and are qualified to offer advice and support at no extra charge. Together you can work your way through the different options, ahead of choosing a medical aid plan. Brokers also know the financial stability of the schemes, which should be a consideration in the final decision. A starting point, with or without a broker, is to compare what is available. Most medical schemes offer a range of healthcare options – from traditional medical aids through to hospital, savings, network or income-based plans that can make private healthcare more affordable. So, what should you consider? Affordability is key Take a careful look at your monthly budget to determine what you can afford. The rule of thumb is that contributions should not exceed 10% of your monthly income. However you also need to take a look what the plan you’re considering offers and whether there are additional costs, such as co-payments. A medical aid co-payment is a fee that the member is liable for when making use of certain medical services. These co-payments usually apply to specialist or elective medical procedures and differ from one medical aid scheme to another. Your health status Assess your current health status and that of your family so that you can determine what cover you need. Specifically, consider pre-existing conditions or ailments, together with any chronic medication or treatment that you or your family make use of as well as how often you visit a doctor or specialist and what you spend on dentistry or optometry. Then reflect on what expenses over the past year were once-off (like childbirth) and which are likely to come up time and again – such as flu. This will help you decide on whether you need a comprehensive medical aid or a hospital plan. The fine print It’s important to take the time to read all the information. Benefits vary from plan to plan, so you need to establish what is and isn’t covered. Check what supplementary benefits are available that can potentially save significant day-to-day expenses. These could include preventative care benefits, ranging from basic screenings for blood pressure, cholesterol, blood sugar and Body Mass Index (BMI) measurements through to mammograms, pap smears and prostate testing. In some cases, these extend to maternity programs, dental check-ups, flu vaccinations and more. Once you understand what is on offer, you can make an informed comparison and decision. Managed Care Managed Care programmes help members manage severe chronic conditions such as cancer, diabetes and HIV/AIDS. Ask whether the scheme you are considering has a managed care programme. Medical savings A medical scheme allocates an annual fixed amount for medical savings – you need to know what this allocation is and whether you feel it will be adequate for your needs. Daily detail Look at what the scheme suggests will help make your benefits last, bearing in mind the following: Are you required to use a specific GP, hospital network or Designated Service Providers (DSPs)? Although this helps keep costs down, you need to check the network in your area before making a final decision Having to be referred to a specialist by your GP? Does your medical plan offer additional GP consultations, which they will pay for, after you have exhausted your day-to-day benefits? Technology Technology and virtual care are being embraced by medical schemes, even more so since the Covid-19 pandemic. Check what is offered on the plan you’re considering and also whether you’re able to access your benefits, submit claims, find healthcare providers, WA chat and access your medical information online 24/7. Age will impact your decision If you have young children, ensure that the medical aid option you select provides sufficient child illness benefits. For young couples looking to start a family: Does the option provide sufficient maternity benefits? However, if you are slightly older, ensure you select an option that covers chronic conditions and provides sufficient in-hospital cover in the event of hospitalisation. Waiting period and exclusions The Medical Schemes Act and the specific scheme’s rules determine this. Callakoppen recommends that you enquire with the relevant scheme about their exclusion list and waiting periods. Financial stability of the scheme With two medical schemes recently being placed under curatorship, it’s important to choose a medical scheme with a solid track record and reputation. Check the claims payment record … do they pay on time? Equally important is the demographics and size of the scheme. Has the membership of the scheme grown over the past few years and what is the general age? And finally, take a look at the annual contribution increase, in fact a good idea is to look at the increases over the past three to five years to see how these compare with the rest of the industry. ‘Health is the new wealth,’ says Callakoppen. ‘Your health is important, as are your finances, don’t take either for granted. When it comes to healthcare cover, invest time to research and understand what you need. If in doubt, phone the call centre, your broker or financial advisor to ensure you find the right medical scheme to walk the healthcare path with you.’

November 23, 2022

Intermittent fasting and pregnancy, is it dangerous?

Your baby’s health during your pregnancy solely depends on you – what and when you consume is important to both of you. Intermittent fasting is a diet that many turn to to lose weight and improve health. This is a time restricted form of fasting and you may wonder if it’s healthy to keep up this kind of eating while trying to get pregnant or when you are pregnant. Is it safe to fast while I am pregnant? Fasting during your pregnancy is not recommended. While there is research that shows this may be a good way to help with weight loss and potentially reduce the risk of type 2 diabetes, this is not ideal when your body needs more calories than normal. While pregnant your nutritional focus should be to make sure that your baby is getting all the right vitamins and minerals. While in the initial stages of pregnancy you might not need more calories than normal, as your pregnancy progresses you will need to eat more – making fasting a less viable option. However, if you are struggling with morning sickness (most prevalent in the first trimester), you’ll find that eating bland foods little and often can help ease the nausea, which isn’t compatible with fasting for hours at a time. Not only will snacking help keep the nausea at bay, but it’ll also keep your blood sugar stable. While there aren’t studies that look at intermittent fasting throughout pregnancy, it has been found that moms-to-be with lower glucose levels had lower fetal movement, which can be a warning sign of potential issues during your pregnancy. Can I start intermittent fasting straight after birth? If you’ve decided to eat regularly during your pregnancy, you may wonder if you can return to your old lifestyle after having your baby. However, while you are breastfeeding it’s best to stick to a regular eating schedule. Even after birth your body will be needing extra calories for breastfeeding – restricting these can lead to reduced milk supply

November 9, 2022

Handling Childhood Illness Effectively

Most parents know that during the course of raising a child you will have to deal with different bouts of illness. Here is some information, from Bonitas Medical Fund, which should help you to manage common early childhood illnesses successfully.

October 24, 2022

Bonitas Medical Fund: 2023 Product Launch round up

At a glance: 340 119 Principal members 709 881 Total beneficiaries 190 000 new members over the past 36 months Average age of beneficiary: 33.9 Average age of new members is 15 years younger than existing members R7.4 billion in reserves 36.5% solvency ratio AA Credit rating Plans Bonitas offers a wide range of plans that are simple and easy to understand. There are 15 options in five categories: Savings, traditional, hospital, Edge (virtual) and income-based. Increases A three-month price freeze will apply in 2023: From January to March contributions remain the same as 2022 The average increase, across all plans, is 5.9%. However, factoring in the three-month price freeze, the average increase drops to 4.8% Plan increases range from 0% to 9.4% BonStart has a 0% increase By applying very low contribution increases since December 2020, the Scheme has effectively passed R1.4 billion in savings back to members Nine plans are priced under R3 000 per main member’s monthly contribution The most popular plans, with newer members, include Primary, Primary Select, BonFit, BonEssential, BonEssential Select, BonStart and BonStart Plus Note: Contributions from April 2023 What’s new? Bonitas has introduced a mental health app – in partnership with Panda. It’s a free to download mental health and wellness mobile app that uses scientifically validated assessment tools and appropriate treatment to provide the right care at the right time. Panda will be available from October 2022 The Hospital-at-Home initiative has been successful and the offering is being extended to include: A programme for re-admissions Screening and disease prevention Alternative to stepdown facilities Kidney dialysis at home An improved programme for chronic kidney disease Restructured benefits are unlimited for PMB cancers across all plans. With a set Rand amount where non-PMB cancer cover is available. Once the Rand limit is exhausted, a 20% co-payment will apply Cover for two doses of the vaccine Human Papillomavirus (HPV) for girls aged between 9 -14 years, on BonComprehensive, BonClassic, BonComplete, Standard and Standard Select Introduction of one booster vaccine for Pertussis or whooping cough, per beneficiary aged between 7 and 64 years on Standard, Standard Select, BonComplete, BonClassic and BonComprehensive. The savings component across the savings plans have been increased from between 5% to 9.4% and amended rules allow members to use their savings as they deem fit for the new year The Benefit Booster – introduced in 2022 which unlocked R446million in additional benefits – has been adjusted according to utilisation Footprint and networks Our footprint extends across all 9 provinces, with our membership concentrated in Gauteng, KwaZulu Natal, the Western Cape and the Eastern Cape. A GP network of over 4 400 An extensive Pharmacy network, with around 2 500 practices located in all nine provinces to dispense chronic, acute and over-the-counter medicine through Scriptpharm Dental network, through DENIS, provide access to around 3 000 practices across SA Optical network through PPN gives members access to over 2 300 practices

October 19, 2022

PUTTING YOUR KIDS ON A PATH TO GOOD NUTRITION

For many parents, nothing is as stressful as getting your kids to eat all the food on their plate, especially when it comes to veggies. Eating a variety of healthy foods is essential for your children’s wellbeing. Here are some tips on how to get your kids to eat better.

October 17, 2022

Advice from the experts

Hand Washing

We are in the middle of 2021 and despite our many hopes, Covid-19 has not gone anywhere. With an unraveling third wave looming over our heads and no mask-less meetings waiting for us in the foreseeable future, it is important to stay healthy, safe, and complying to all hygiene and social distancing regulations. But let’s be real, the inevitable “there has to be a mask in here somewhere” moment must be ranked as the worst treasure hunt in history, and no one enjoys restraining themselves from petting that cute dog you see being walked in the park. Yet, there is one safety precaution that is accessible, easy, and arguable the most important, and that is washing your hands regularly. Even before the ugly head of the coronavirus had reared, washing your hands had been a vital defense against all seasonal flus and coughs. Research has shown that the average person will handle close to one hundred and forty foreign objects every day and touch their face up to fifteen times an hour. This puts your body under a huge risk of encountering germs, dirt, diseases and, in this day and age, the coronavirus. Therefore, washing your hands has never been such a crucial habit to add to your routine! Although, we all know that it would be impossible to wash your hands fifteen times an hour (between each nose itch) or even after every new object you encounter (of which many you may not even notice). As a result, we have narrowed down the list to a few important times to wash your hands; Before & after preparing and eating food After using the toilet After handling garbage After touching pets Before and after caring for someone who is ill Before & after treating wounds After sneezing or blowing your nose. Each wash should last at least twenty seconds -the Happy Birthday song sung twice – and should be a thorough cleanse of your palms, fingers (including the gaps in-between!), fingernails, backs of your hand and all the way down to your wrist. If you don’t have soap and water on hand, hand sanitizer is the ideal alternative to keep you and your family safe during these turbulent times! Try these hand washes & sanitizers products; Earthsap Earthsap East India Islands Liquid soap – R117.95 – is biodegradable, contains no petrochemicals and no synthetic fragrance. Earthsap Orange Valencia Hand Soap – R84.99 – This liquid hand soap is a wonderful addition to any home or office because it’s non-toxic and packed with therapeutic ingredients. Orange and lemon essential oils give you a burst of freshness with their zesty citrus aroma, and they also kill off nasty germs and bacteria. Coconut oil contains lauric acid, which takes great care of your skin. And let’s not forget wheat germ, which fights free radicals and replenishes and moisturises your skin. The perfect natural hand wash for your kitchen or bathroom sink. Earthsap Tea Tree Hand Soap – R54.99 – There is nothing quite like tea tree when it comes to getting rid of nasty germs, bacteria, fungus and infections. So it’s no wonder that Earthsap created a lovely natural hand soap using tea tree oil as its key ingredient. Wheat germ was added to ensure that your skin is nourished and hydrated. What’s more, this liquid hand wash is 100% non-toxic – that means no petrochemicals or artificial preservative to dry out your hands. Packaged in a handy pump bottle, Earthsap’s liquid hand soap is ideal for your bathroom or kitchen sink. Earthsap – Lavender & Rosemary Hand Soap – R84.99 – This all-natural hand soap is so gentle and therapeutic; you can use it to cleanse your hands and your face as well. It’s made with a wonderful blend of skin-friendly ingredients and is free of harsh synthetic chemicals, so you don’t have to worry about it drying your skin out. Lavender oil adds a wonderfully calming scent and also keeps germs at bay, while rosemary soothes as wheat germ cleanses and hydrates. Add to your family’s kitchen or bathroom sink, and keep your hands germ-free with a mild natural hand wash; mild enough for sensitive skin. Earthsap – Hand Sanitizer – R49.95 – effectively kills germs naturally. Anti-fungal & Antii-bacterial Stockists: Available at selected SPAR stores, health shops nationwide, Wellness Warehouse and online at https://www.faithful-to-nature.co.za/ Morlage & Yorke is an English heritage brand that is inspired by fine craftsmanship Morlage & Yorke Apothecary Lemongrass & Verbena 500ml Hand Wash – R89.00 – The refreshing scent of lemongrass and clarifying verbena will stimulate and awaken the senses. Allow this hand wash to cleanse your skin leaving it refreshed and delicately fragranced Morlage & Yorke Apothecary White Orchid & Ginger 500ml Hand Wash – R89.00 – Delicate floral notes of white orchid with sophisticated spicy warmth. Enriched with vitamin E to leave the skin feeling smooth, nourished and delicately fragranced. Stockists: @Home Bodycare From Africa Range Thanks to the natural composition that our products are made out of, Bodycare from Africa offers a luxurious Bath & Body range that features key African extracts such as Rosehip Oil, Hemp Seed, Shea Butter, Argan and Activated Charcoal. Bodycare From Africa Shea 500ml Foaming Hand Wash – R74.95 – Enriched with Shea Butter and Vitamin E to cleanse and moisturize Bodycare From Africa African Rosehip Foaming Hand Wash 500ml – R74.95 – Rich in Vitamin E and Rosehip to moisturize the skin, leaving it feeling soft, silky and smooth Bodycare From Africa Marrakech Argan 500ml Foaming Hand Wash – R74.95 – Rich in Vitamin E and Argan Oil to cleanse and moisturize Bodycare From Africa Savannah Hemp Seed 500ml Foaming Hand Wash – R74.95 – Enriched with Hemp Seed and Vitamin E to cleanse and moisturize. Stockists: Dischem (Hand washes only), Pick n Pay ( Shower Gel, Hand washes & Hand creams), Takealot Treemedus Treemendus Tea Tree Hand Sanitiser 100ml – R35.00 – This 100 % natural hand sanitiser is formulated to effectively help reduce exposure to potential disease-causing bacteria.The combination of 2% organic tea tree essential oil in a 70% alcohol solution is designed for use when hand washing is not possible

August 17, 2021

Snack Like Little Superstars

The tiny tummies of busy little bodies mean that frequent eating is a must for babies and toddlers. Healthy snacks between main meals are a great way to help your little one reach their energy and nutrient needs each day, which is why we’ve come up with a range of fun and creative snack ideas to form part of your baby and toddler’s diet. Fruity Fiesta Quick, easy, and big on nutrients, fruit is nature’s original fast food. Fruits contain vitamins, minerals, antioxidants, phytonutrients and fibre, highly nutritious for preventing illness and disease, and better overall health. Squish fruit purees for babies and age-appropriate soft whole fruits for toddlers are your number one snack option Apple Sandwiches: For older children, “sandwich” apple slices with nut butter or cream cheese. Apple Sauce Dip: Encourage toddlers to dip baby carrots into Squish 100% apple puree, or try any of their favourite Squish flavours. Berry and Cream Cheese Squares: As a snack, spread crème cheese on wholewheat bread and top with diced strawberries or raspberries. Cut into squares. Cinnamon Orange Slices: Slice oranges or cut into wedges and sprinkle with cinnamon. Fruit Kebabs: Skewer small diced fruit (e.g. apple chunks, banana, peach slices, berries, etc.) onto a kebab stick. Dust with cocoa powder or cinnamon and dip into baby’s favourite Squish 100% fruit and veg puree. Fruit Popsicles: For a summer treat, blend fresh fruit of choice or with Squish Summer Berries fruit puree and some water. Freeze in lollipop molds. Legen-dairy Dairy products like milk, yoghurt and cheese pack a powerful punch as part of our children’s daily snack choices. In fact, studies have shown that yoghurt-loving children have healthier weights. It is generally advised that children stick to full cream dairy options because of their higher energy needs. Squish has a new range of 100% fruit and veg purees: Apple, Sweet Potato & Sweet Corn or Pear, Mango & yoghurt and Sweet Potato, Apple & Cinnamon. Perfect for a meal or a snack anywhere, at home or on the go. Free from preservatives, colourants and flavourings, and with 8 tasty options to choose from, you can rest assured you are giving your baby or toddler a filling meal or snack that they are bound to enjoy. Here are some ideas on how to add dairy as a snack to your child’s diet: Smoothies: Blend fruit with Squish fruit and veg purees with yoghurt to make interesting smoothies, such as banana and dates, or berries and beetroot. Thin with milk to serve as smoothies for toddlers or keep thicker to spoon feed to younger babies. Cracking Crackers: Spread cream cheese or cottage cheese on wholewheat crackers Frozen Yoghurt: Freeze Squish fruit and veg purees with yoghurt for a chilled snack on a hot summer’s day, with or without blended fruit. Also the perfect way to ease sore gums when your baby is teething. Egg-cellent Eggs No food is as versatile as the humble egg. An American study reported that early introduction of eggs to a child’s diet can significantly improve their growth. This is because eggs are high in good quality protein, with 7g of protein per egg containing all the essential amino acids the body needs for good health at all ages. Eggs also contain nutrients like vitamin B12, biotin, selenium and manganese, and a source of vitamin D and iodine. If you’re worried about introducing potential food allergens to your child, consult with a paediatric healthcare professional for more advice. Scrambled Egg: For younger babies, keep it soft, simple and scramble an egg with pureed veg like butternut, carrot, sweet potato, or gem squash as a snack. Try adding a few spoonfuls of baby’s favourite Squish veg puree, a clever way to incorporate veg into baby’s diet! Egg Muffins: Egg muffins are a winner as a finger food for older babies and toddlers. Scramble a few eggs with a good portion of small diced veg, like carrots, baby marrows, spinach, red onion, mushrooms, and the like. Pour into a greased muffin pan and bake until set at 180C for about 10 – 15 minutes. Store in a sealed container in the fridge for up to five days. French Toast Fingers: Scramble one egg with a dash of milk, vanilla essence, and cinnamon. Dip one slice of wholewheat bread and fry up in a hot pan. Sliced into smaller pieces or fingers, this is a good snack idea for toddlers for hand-eye coordination. In these financially challenging times, eggs offer a cost-effective meal or snack option with excellent nutritional value for your money Fabulous Fats Healthy fats like avocado, olives, nuts (if your child is not allergic), and their oil contain more energy than carbohydrates and protein, helping our busy little bodies meet their growing needs. Healthy fats provided by foods such as avos, olives, nuts and nut betters help keep the immune system strong and provide essential fatty acids for healthy eyes and brain development. Nut Butter Fingers assuming no nut allergies: For older babies and toddlers, spread some sugar-free nut butter (e.g. peanut, macadamia, almond, etc.) on wholewheat toast. Slice into fingers and serve. Chocolate Pudding: Blend together 1 banana, ½ avocado and 1 tsp cocoa powder. Avo Cream Cheese: Blend together 1 avocado and 1 tub of cream cheese. Serve as is to younger babies or as a spread on wholewheat toast or high fibre crackers for toddlers. Since fats are high in energy, drizzling olive oil or avocado oil over meals is a good way to help smaller babies and toddlers who need to pick up some weight. For a convenient and tasty meal or on-the-go snack, why not try Squish 100% fruit and veg puree and Squish pressed 100% fruit and veg juices? Squish offers a range of 100% fruit and veg purees and pressed 100% fruit and veg juices. The convenient pouches are well-loved amongst mommies and are perfect for babies from the first introduction of solids, right through the weaning process – from

August 17, 2021

Preventing Childhood Poisoning

A small child exposed to a potentially poisonous substance causes great anxiety in parents. In South Africa, just under half of the calls to the Poisons Information Helpline relate to accidental poisoning in children under the age of 5 years. Fortunately, accidental poisoning is seldom fatal; childhood poisoning contributed only 0.21% global deaths in children under the age of 5 years in 2019. Accidental poisoning is commonest in children under five years, with a peak at two years of age. At this age, children are becoming more mobile, they like to explore, and copy older children and adults, but they do not yet recognise danger. For a pre-school child, home is the main living environment, so exposures to household substances are common. Household substances include cleaning agents such as bleaches and soaps, which can cause a local chemical (burn) injury. Cosmetics are common in the home, but unlikely to cause significant poisoning. ChildSafe reminds parents and caregivers of the following:

August 16, 2021

Treat your Aching Joints

Joint pain is more common than you may realise. From a dull ache to a stabbing pain, it’s a condition that affects almost everyone at some stage and generally gets worse as we age. Catherine Clark, the Owner and Founder of The Harvest Table, says that athletes are often the people who experience the worst joint pain. “Most adrenaline junkies accept a level of joint discomfort as they believe it’s a result of strenuous exercise. In truth though, if athletes get the right nutrition their joint pain may be alleviated,” says Catherine. Joint pain can affect any part of your body, from your ankles and feet through to your knees, hips, shoulders and hands. It’s usually caused by inflammation, the body’s normal immune response to an injury or infection that results in painful swelling around the joint. “Whether you exercise or not, the great news is that it’s easy to manage painful joints with some small changes to your lifestyle,” says Catherine. Catherine’s top tips to reduce joint pain are: 1. Stop eating gluten Studies have shown that people who are gluten sensitive can have an inflammatory reaction to the proteins found in wheat, which causes their immune systems to jump into action. The resultant inflammation affects the body’s organs and soft tissue which leads to intermittent joint pain. If you think that you may be gluten sensitive, try cutting out all wheat products for two weeks and see if this reduces your joint pain (and other symptoms such as bloating). There should be a massive difference within just a couple of days and you’ll never look back. 2. Eat more inflammation fighting foods We all have levels of inflammation in our bodies but when it gets out of hand, it can impact your health. Your body will send you signals when this happens and one of the most common is aching joints. Fortunately, you’ve already got most of the best inflammation-busting basics in your refrigerator and if you eat an overall healthy diet that’s high in fruits, vegetables, nuts, whole grains, fish and healthy oils – all of which have natural antioxidants – this will help reduce levels of inflammation and leave you feeling better in no time. 3. Introduce Bone Broth Bone broth is a meeting of ancient wisdom and modern nutrition. Made from slow-cooked beef bones, it’s low in calories but rich in the amino acids and essential minerals our bodies and bones need to stay strong and healthy. Bone broth is readily available in a powder form that delivers a whopping nine grams of protein per teaspoon. It also tastes very mild, so you can add it to anything, from smoothies to stews, to ensure your whole family gets the nutrition they need. But the proof, especially for athletes, is in performance and according to Anton Cater it’s made a world of difference, an ultramarathon athlete who used to suffer from joint pain. He discovered bone broth in 2020 and upon completing a recent 100km race, he said he hadn’t experienced any muscle or joint pain! Anton attributes this to his daily afternoon bone broth snack, saying that it’s now a staple in their household that the whole family loves. 4. Manage your weight Joints in your body’s lower half, particularly your knees and hips, bear most of your weight and if you are you are carrying a couple of extra kilograms, this can contribute to achy, swollen and stiff joints. The more weight on your joints, the more wear and tear on the cartilage. So, protect your hips and knees in the long-term by lightening your load. 5. Exercise Another way to reduce joint pain is through regular exercise. Light strength training can fortify the muscles around joints, providing better support. Your muscles act as shock absorbers so if you can get them toned, you may have less pain. Start with swimming or water aerobics as this is a great way to exercise. The water provides resistance and you’ll activate muscles without burdening your joints. And it’s great fun too! When you are used to living with sore joints, being pain free can be life changing. If you follow these lifestyle changes though and still have no relief, Catherine advises that you consult a medical professional as there are many other, more serious conditions that can cause joint pain. Harvest Table has a wide range of collagen products that are available from www.harvesttable.co.za. Follow Catherine on Instagram: @whole_healthy_me.

August 12, 2021

Your children with disabilities want to do it themselves!

From my 20 years of professional experience and a lifetime of personal experience with disability I can honestly say that helping your children with disabilities to learn and participate in activities of daily living is probably one of the most important things you will ever do for yourself and for them. Activities of daily living (ADLs) are essential and routine self-care activities that most young individuals can perform without assistance. The concept was originally proposed in the 1950s by Sidney Katz and his team at the Benjamin Rose Hospital in Ohio. Healthcare and educational professionals often use a person’s ability or inability to perform ADLs as an indication of their functionality, particularly in regard to people with disabilities. A person’s ability to safely care for themselves will significantly impact on their quality of life, will set the stage for future performance in school, work and independent living, and determine their need for different levels of care and support in adulthood. Most people engage in daily tasks, almost automatically with little thought. But for individuals with mental and physical impairments, these essential daily living skills can present barriers to leading a happy, healthy, fulfilling life. Types of Activities of Daily Living (ADLs) ADLs are skills needed to manage one’s basic physical needs, as well as more complex activities associated with living independently in the community. They include a person’s ability to: Move around independently. Use the toilet independently. Feed oneself. Bathe / shower and groom oneself.Drive or organize alternative means of transport to get around. Shop for groceries and other items like clothing. Prepare meals. Pay expenses, use a banking service and manage money. Clean a home, do laundry and basic home maintenance. Communicate using technology. Obtain medication and take as prescribed. Do you do too much for your child? When children are young parents intuitively take over the executive functioning role of their child’s brain. They make important decisions for their children, organize their lives, and create structure and routines. Most of the time, the responsibility for these processes moves from the parent to the child as they get older. This is an important part of a child’s development, and a clear indication of this is when children start saying ‘I want to do it myself!’ But what about children who have barriers to learning or disabilities? In these children their executive functioning skills are often compromised, negatively affecting their ability to naturally learn important life skills. These children will need more help and support to participate in ADLs and become more independent. This can be an emotionally taxing and time-consuming burden for parents and becomes a dysfunctional habit which disempowers children and increases stress, burnout, and resentment for parents. Why parents do too much for their children Parents tend to be more protective of children with disabilities, believing that their children won’t manage these responsibilities. Some parents feel sorry for their children with disabilities and believe they shouldn’t have more responsibilities when they already find many aspects of life challenging. It takes a lot of time, energy, and patience to teach children with disabilities to be more independent. Parents struggle to set aside time for this with the demands of work, running a household and caring for other siblings. Many parents believe their children with disabilities will learn daily living skills naturally when they are older and that there is no reason to start earlier. Children are very aware that parents or the helper manage these tasks at home, unfortunately creating the perception amongst children that they will never have to do these tasks themselves. Benefits of teaching your children daily living skills The benefits of teaching your children ADLs are endless, and although the choice to do this could be perceived as the more difficult option, it certainly results in long term advantages for both parents and their children. Increased independence. Improved confidence and self-esteem. A sense of purpose. Reduces the burden on parents. Teaches responsibility and perseverance which are critical life skills. Improves a child’s chances of being a more independent adult. Builds an understanding of following structured activities which is vital for entry into the workplace. Introduces the concept of being rewarded for ‘work’ if incentives are used. How to teach daily living skills Teaching a child with a disability to be more independent will require some planning and different approaches to ensure a positive and successful experience. Do the tasks with your children. Children with disabilities learn and retain information better when the skill is demonstrated, and they can model someone else doing it. Step1: Let them watch you first while you explain what you are doing. Step 2: Allow them to try small parts of the task while you instruct, watch and guide. Step 3: Prompt them to explain to you what needs to be done, allow them to try on their own, observe, assist only if needed and give feedback. Step 4: Leave them to do the task on their own by following a checklist and give feedback once complete. Teach the task where it usually happens – if you are teaching your child to use an ATM do so at a real ATM so that learning is more tangible. Break the task down into simple steps. This helps explain the correct sequence of events so that children know where to start and what comes next. Use visual reminders – checklists, a photo sequence, rosters, and videos. Visual tools work best for children with disabilities and should be exciting to look at, visible, accessible, and linked to a child’s interests where possible. Explore using assistive devices and technology that make elements of the task easier to manage such as alarms, reminders, and adapted / assistive tools. Advances in technology and creative tools can make the impossible possible. Continuously praise and reward. Positive reinforcement is so important for children, it encourages them to keep trying and helps them to believe in their abilities. Use star charts or a points system and link achievements to

August 12, 2021

First Finger Foods Fun Time

The World Health Organization recommends that infants are introduced to solid foods from 6 months, in combination with milk feeds, to help meet their changing nutritional requirements. Soon thereafter, your baby will be eating pureed solids like a pro. And just like your baby progressed from rolling to sitting to crawling and standing, a similar yet less obvious developmental progress also occurs in the mouth as little mouths, often toothless, work out the munching movements needed for more challenging textures of the next exciting feeding journey: finger foods. When is my baby ready for finger foods? Did your 8-month-old just launch for your dinner plate? While then it is time to shake things up with finger foods. The American Academy of Pediatrics (AAP) recommends starting finger foods when a child can sit up without support and bring their hands or other objects to the mouth. These foods should be soft, easy to swallow and cut into small pieces. Some babies may have teeth at this point, some not. Either way, you can still introduce finger foods. You will be surprised at how powerful those little gums chomp away at more solid and textured foods. Watch out for foods that are too small or large as this could cause a choking hazard. Why must I start finger foods? Introducing your baby to a variety of foods is important not only for exposure to various tastes and textures but also to encourage adventurous eaters to learn to eat on their own and to master the art of grasping food and objects, which is especially important for a baby’s brain and eye development and coordination. Finger foods are not only important developmentally, but also a useful reminder to recognize a baby’s hunger and fullness cues. Your child may be hungry if he or she: Puts hands to mouth Turns head towards mom’s breast or reaches for a bottle Puckers, smacks or licks lips Has clenched hands Which foods are good finger foods? Finger foods should be small, bite-sized, and easy to dissolve in your baby’s mouth. Continue to be wary of foods that pose a choking risk, such as foods that are hard (firm pieces of meat, hard blocks of cheese, raw vegetables, hard candy, nuts), round (whole grapes and olives), chewy (gummy sweets) or sticky (peanut butter). This is a great time to make the most of your baby’s enthusiasm for food and offer up a variety of healthy foods with fun flavours and different textures, such as: Rice cakes or crackerbreads, broken into smaller pieces dipped in any of the delicious Squish 100% Fruit and Veg Purees Soft fruit like raspberries or blueberries, cut in half, or chunks of banana perfect for dipping into som Squish Pear, Mango and Yoghurt Diced or sliced avocado Small blocks of soft cheese like cream cheese Scrambled eggs Omelette, made with some mozzarella cheese and soft veggies like spinach, mushrooms and onion, cut into blocks Well-cooked, soft peas, fresh or frozen Small pieces of broccoli florets, steamed until soft Small pieces of cubed butternut pumpkin, potatoes, or sweet potatoes, steamed until soft Small pasta shapes like tubes or shells mixed with their favourite flavour of Squish 100% Fruit and Veg Puree Finely shredded chicken with a side serving of Squish Sweet Potato, Apple and Cinnamon Puree Grated cheese Small pieces of a healthy treat, like homemade bran muffin or blueberry pancake with a side serving of Squish Summer Berries Puree Steamed and flaked fish High fibre grains like wholewheat couscous, quinoa, or bulgur wheat, cooked until soft and mixed with avocado or cream cheese For a convenient and on-the-go snack, why not try Squish? Squish offers a range of 100% fruit and veg purees and pressed 100% fruit and veg juices. The convenient pouches are well-loved amongst mommies and are perfect for babies from the first introduction of solids, right through the weaning process – from babies to toddlers and beyond. When feeding your child finger foods, why not offer them a side dish of Squish 100% Fruit and Veg Puree and allow them to dip their bread, vegetables, crudites or fruit into it. How do I offer up finger foods? Start with longer, finger-like pieces of foods which are easier to pick up. As your baby masters the art of picking up food with the pincer grip, progress to smaller pieces. The Baby’s tongue is also a powerful muscle in the chewing process. The key is to make sure that the foods are soft enough for them to chew and the pieces are an appropriate size. At this stage, babies may still not be able to fully feed themselves to meet their high energy and nutrient needs. For this reason, it is important to continue to offer spoon-fed meals, adjusting consistencies from puree to lumpy to match the baby’s new-found finger food skills. Offer up finger foods in addition to these meals, possibly at one or two snack opportunities a day. It is a good idea to not place out too many pieces at once as overeager little fingers may try to eat all the finger food pieces at once. And just like with the first solid foods, your baby will not be a fan of all finger foods. It may take several attempts so practice patience and enjoy these fun times on the next part of your feeding journey.

August 10, 2021

Perfect Brunch Recipes to Celebrate the Women in Your Life

Women’s month is the perfect time to celebrate and pay tribute those special ladies in your life What better way than to host a delicious brunch to show them how much you appreciate them? Set a pretty table and host the perfect brunch this Women’s month with these tasty recipes from Rhodes Quality. Everything from an easy-to-make guava sorbet packed with Vitamin C, to a one pan breakfast bacon and potato hash, add mouthfuls of yumminess with strawberry cheesecake blondies, a trio of bean bruschetta’s, buttery apricot danish pastries, orange chicken liver pate, and to finish off, a refreshing mango and ginger mocktail. Rhodes Quality has a range of canned veg, fruit, jams and 100% fruit juice that will have you making the tastiest, heartiest brunch recipes with ease. With the goodness of mother nature sealed in every Rhodes Quality can, let your love and appreciation for your special person be shown through every dish. Guava Sorbet Packed with vitamin C this refreshing sorbet made with guava, is proven to have immune boosting qualities. If you don’t have an ice cream machine, a bit of light whisking will do. Ingredients (serves 4) 2 x 410 g cans Rhodes Quality Guava Halves in Syrup 65 ml (1/4 C) castor sugar 30 – 45 ml (2 – 3 T) lemon or lime juice 2 egg whites, stiffly beaten Method Drain the can of Rhodes Quality Guavas in Syrup and place the fruit in a blender with the sugar and lemon or lime juice and blend until smooth. Push the mixture through a sieve and place in a metal mixing bowl. Fold in the egg whites and place the bowl in the freezer. Stir and break up any ice crystals every 30 minutes or so until the sorbet is too frozen to stir any longer then transfer to a storage container, cover and keep frozen until required. Breakfast Bacon and Potato Hash An easy one pan brunch meal. Ingredients (serves 4) 1 x 400 g can Rhodes Quality Tomatoes Chopped & Peeled 4 potatoes, peeled 30 ml (2 Tbsp) olive oil 200 g back bacon, diced 2 spring onions, finely chopped salt and freshly cracked black pepper handful of chopped Parsley 4 eggs 65 ml (¼ cup) mozzarella cheese Method Dice the potatoes into even sized cubes. Heat the oil in a large non-stick frying pan. Add the potatoes and cook until tender, golden and crispy. Add the bacon pieces and fry until crisp. Add the spring onions. Add the Rhodes Quality Tomatoes Chopped & Peeled and bring the sauce to the boil. Season well to taste and stir in the parsley. Reduce the heat to a simmer. Make four wells in the hash and crack an egg into each well. Sprinkle each egg with a little mozzarella cheese. Replace the lid and cook until the eggs are cooked. Serve immediately. Cooking Tip: Replace the bacon with chicken rashers if preferred. Chocolate Orange Marble Mielie loaf Sweet orange cake seeped in orange syrup. Delicious for dessert. Ingredients (10 slices) Syrup 125 ml (½ cup) Rhodes Quality Orange 100% Fruit Juice 250 ml (1 cup) caster sugar 5 ml (1 tsp) vanilla essence 2 oranges, unpeeled, sliced Batter 4 large Eggs 250 ml (1 cup) caster sugar 250 ml (1 cup) self-raising flour 250 ml (1 cup) maize meal 125 ml (½ cup) Rhodes Quality Orange 100% Fruit Juice 80 g dark chocolate, melted Glaze 65 ml (¼ C) Rhodes Quality Orange 100% Fruit Juice 190 ml (¾ C) icing sugar Method To make the syrup, place the caster sugar and Rhodes Quality Orange 100% Fruit Juice into a small saucepan. Bring to the boil and stir to dissolve the sugar. Add the vanilla essence and the orange slices. Reduce the heat and simmer for 15 minutes until the oranges are seeped. To make the batter, beat together the eggs and the caster sugar until light and fluffy. Sift together the flour and the maize meal and add to the eggs alternatively with the Rhodes Quality Orange 100% Fruit Juice. Line a baking loaf pan with baking paper and spray well with non-stick spray. Remove the orange slices from the syrup, reserve the syrup, and arrange on the bottom of the pan. Spoon in the cake batter. Pour the melted chocolate over the top of the batter and use a wooden skewer to swirl the chocolate through the cake batter. Bake the orange loaf in an oven that has been preheated to 180°C for 35 minutes or until a wooden skewer inserted near the middle comes out clean. Remove the loaf from the oven and poke a few holes in the top with a small knife. Pour over the reserved syrup and leave to cool. To make the glaze, whisk small amounts of Rhodes Quality Orange Juice into the icing sugar, adding just enough to make a smooth thick paste. Drizzle the orange glaze over the top of the loaf. Strawberry Cheesecake Blondies These tasty squares will serve mouthfuls of yumminess with every bite. Ingredients (serves 8) Cream cheese topping 120 g smooth, plain cream cheese, softened 65 ml sugar 1 egg yolk 2.5 ml vanilla essence Blondies 65 ml Rhodes Quality Strawberry Jam, gently warmed 250 g (1 cup) butter, melted 250 g brown sugar 125 ml sugar 2 eggs 1 egg yolk 10 ml (2 tsp) vanilla essence 565 ml cake flour 10 ml (2 tsp) corn flour 2.5 ml baking powder 5 ml (1 tsp) salt 160 ml white chocolate chips Method Strawberry Swirl Whisk the cream cheese in a medium bowl until smooth Whisk in the sugar. Whisk in the egg yolk and vanilla essence and set aside. To make the blondies, combine the melted butter and sugar in a large bowl and stir well. Add the eggs, egg yolk, and vanilla essence and stir until well blended. In a separate bowl, sift together flour, corn flour, baking powder, and salt. Gradually stir the dry ingredients into the egg mixture until well blended. Fold in white

August 5, 2021

PROTECTING BREASTFEEDING IS A SHARED RESPONSIBILITY

Breastfeeding is the recommended, ideal, natural and sustainable food for the healthy growth and development of infants and young children. The recommendation for infants 0 – six months is exclusive breastfeeding (feeding breastmilk only). Unfortunately, South Africa’s breastfeeding rates, at all ages, are low. The rate of exclusive breastfeeding in the first six months of life was reported at just 32% at the last national survey in 2016. While that figure falls far short of the World Health Organisation (WHO) global target of 50% by 2025, it signals an improvement over the past years for the country. The effort to improve breastfeeding rates has shifted from focusing on mostly mothers and health care workers, to look across our society and identify all the contact points with mothers and ways that mothers may be discouraged and or even persuaded to give up on breastfeeding their babies. This has led to efforts to include all sectors throughout the healthcare system, the non-profit and community-based organisations, workplace settings and families to unite in protecting breastfeeding and creating a culture where the whole society fully supports breastfeeding mums. We often don’t realise that we may be discouraging breastfeeding and may have little idea of the health impacts on both mothers and babies if exclusive breastfeeding for the first six months of life doesn’t happen. It’s quite another thing though, to answer a call to become a protector of breastfeeding. How do we do this? It starts with understanding the barriers to breastfeeding that many mothers face. Breastfeeding education in South Africa is insufficient and there is often not enough skilled healthcare support for new mothers to help them overcome early challenges. The answer to any sign of a struggle is too often a recommendation to abandon breastfeeding and switch to infant formula products. In a upper-middle income country, this is a move that not only compromises the health of mom and baby but adds a significant household expense impacting on the entire family. However, the challenges of breastfeeding exclusively for six months, and ongoing breastfeeding on demand are not limited to our healthcare facilities and services. Key to successful breastfeeding is that moms are empowered to feed their babies anytime and anywhere, which means they need broad-based support across society. Dr Chantell Witten, a Registered Dietitian and spokesperson for ADSA, (The Association for Dietetics in South Africa), points out that moms can face significant roadblocks to breastfeeding their babies even when this delicate process went well for them after the birth of their baby. She says, “Given the many stressors on households, sometimes mothers find themselves in hostile home environments and social circles negative towards breastfeeding. Often influential women in their lives second-guess them or encourage that they feed other foods before their baby is six months old. The need to earn and return to work, puts pressure on moms to give up on breastfeeding. That’s why protecting breastfeeding needs to be a “whole of society” effort to ensure that we have work and social environments that are breastfeeding-friendly.” Breastfeeding from birth supports the healthy development of babies and plays an important role in prevention of all forms of childhood malnutrition including undernutrition, obesity and micronutrient deficiencies. Breastmilk contains antibodies which help protect against many childhood illnesses. The risk of breast and ovarian cancers can also be reduced in women who breastfeed. Professor Lisanne du Plessis, a fellow ADSA spokesperson and Registered Dietitian and Nutritionist, makes it easy to understand how we can be a protector of breastfeeding: Partners can help mothers with the domestic workload as well as the caring of the baby. Getting hands-on with baby bathing, burping, talking, singing and playing is a great support. Doing grocery shopping, helping with food preparation and cleaning of the house creates a supportive environment. Raising children was never supposed to be a one-woman job and partners have a major impact on creating a home environment conducive to breastfeeding for optimum mom and baby health. Family and friends should be cheerleaders for breastfeeding. It makes such a difference to encourage mothers on their journey to provide their babies with the best nutrition. Be aware of supporting breastfeeding moms anytime and anywhere. Even if you didn’t have a positive breastfeeding experience with your baby, make sure you fully encourage the new moms in your social circle. Workplace support can make a real difference when it comes to maintaining breastfeeding after the end of maternity leave. In South Africa, we have few workplace policies that are designed to create an enabling environment to support breastfeeding mothers, and you can be part of ensuring this happens in your company. Breastfeeding moms who have returned to work are entitled to two 30-minute breaks to express breastmilk. A private room and refrigeration facilities for safely storing their breastmilk can provide further support. SA society needs to be aware of attitudes that discourage breastfeeding, and even shame breastfeeding mothers. Breastfeeding is perfectly natural and should be normalised and championed across SA communities. Do your part to support, promote and protect breastfeeding as a national asset. It makes sense for us to ensure that our breastfeeding moms feel valued for the great choice they are making. World Breastfeeding Week runs from 1 to 7 August 2021. In the midst of the global pandemic with our heightened awareness of the importance of health and robust immunity, it is vital to remember that breastmilk is the optimum food for our babies. Nothing compares, it is priceless. Let’s support and encourage moms in those critical hours after birth, continue the support for the first six months of the baby’s life and also over the longer term as they strive to do their best for their children.

August 4, 2021

3 healthy foods to feed your toddler

We all know the importance of our children having a healthy diet, but it’s not always easy to get your toddler to eat what they should. We know the struggle of trying to get your child to eat what they should, and so we have put together a list of ‘Superfoods’ that aren’t only amazingly good for your child’s health, but also taste great. 1.Bananas for a healthy child This simple and affordable fruit is packed full of nutrients for your child. What do they have: Vitamin B6 for producing red blood cells and keeping up a healthy nervous system Vitamin C to prevent tissue and cell damage, boost their immune system, absorb iron and help them produce serotonin (the hormone that amongst other things helps them sleep better). Potassium to grow a healthy heart and keep a stable blood pressure. Fibre to keep a healthy gut, control blood sugar, aid digestion and minimise constipation. Energy that is slow releasing and will give your child what they need to play and learn If your child doesn’t like the texture of bananas, try incorporating them into this healthy flapjack recipe instead: Mash one ripe banana well with little to no pieces. Add 1/8 tsp baking powder, 1/8 tsp of salt, 1/4 tsp of vanilla extract, 1 tablespoon of raw honey to the bananas Combine banana mixture and two eggs thoroughly Cook on medium heat using a non-stick pan 2.Sweet potatoes for a healthy child Again, these are easy to make, affordable and tasty. They also have numerous health benefits for your child. What do they have: Beta Carotene helps raise Vitamin A levels in their blood – and works really well in children Vitamin C to prevent tissue and cell damage, boost their immune system, absorb iron and help them produce serotonin (the hormone that amongst other things helps them sleep better). Potassium to grow a healthy heart and keep a stable blood pressure. Vitamin B6 for producing red blood cells and keeping up a healthy nervous system Vitamin E to protect their bodies against oxidative damage. Fibre to keep a healthy gut, control blood sugar, aid digestion and minimise constipation. Energy that is slow releasing and will give your child what they need to play and learn You can cook these like potatoes and mash them up, for a sweet potato mash dish. Or try this Sweet Potato chips recipe: Pre-heat your oven to 200C Wash the sweet potatoes thoroughly, dry them and slice them into chip sized strips with the skin on. Coat the strips with a tablespoon of olive oil Sprinkle with salt Sprinkle with Rosemary (only if your toddler doesn’t mind seeing green things on their food!) Bake in the centre of the oven for 35-40 minutes, shifting them half-way through 3.Plain Greek yoghurt and Blueberries for a healthy child Even though both of these foods carry their own benefits, together they taste good enough for most fussy toddlers to eat. What does Greek yoghurt have: Calcium for optimal bone health and growth in children Protein is essential in any diet; it also helps them feel fuller for longer and keeps their metabolism functioning. Probiotics to balance your child’s gut with good bacteria, which has an effect on many things within their bodies. What do Blueberries have: Vitamin C to prevent tissue and cell damage, boost their immune system, absorb iron and help them produce serotonin (the hormone that amongst other things helps them sleep better). Antioxidant compounds to help your child’s cells fight damage, help prevent chronic diseases, and boost brain function. Blueberries have the highest levels of antioxidants compared to other fruit and vegetables Fibre to keep a healthy gut, control blood sugar, aid digestion and minimise constipation. While blueberries are great to eat as is, depending on the age of your toddler, they may be a chocking hazard. Try incorporating the Greek yoghurt and make this Smurf Shake for your child. Blend together: 1 cup of blueberries 1 banana ½ cup of plain Greek yoghurt ½ cup of milk of your choice ½ cup of water Raw Honey to taste

August 4, 2021

Digital Covid Hub drives education and vaccinations

The 3rd wave of Covid-19, which is predominantly the Delta variant, is having a major impact on our healthcare system with reports of hospital admissions being significantly higher than during waves 1 and 2. ‘We can attest to this by the ongoing monitoring and analysis provided by our actuarial teams’, says Lee Callakoppen, Principal Officer of Bonitas Medical Fund. ‘In 2020 we had a total of 8 111 members hospitalised due to Covid-19 as opposed to 7 815 over the past six months.’ Covid Hub – education for everyone ‘At the outset of the pandemic, 18 months ago, we created an informative and educational Covid-19 hub to create a reliable source of information and to educate and empower our members,’ explains Callakoppen. ‘The information includes helping identify symptoms, providing guidelines on how and where to be tested and receive treatment.’ Recently, the Fund enhanced and bolstered this centralised, digital Covid-19 information hub and made it accessible to all South Africans – www.bonitas.co.za/covid. ‘As new scientific data became available, we continued to update the hub, highlighting key topics such as safety protocols, the different types of Covid-19 tests, dispelling myths around the vaccine and explaining the difference between Covid-19, the common cold and flu. One of the key elements is the comprehensive guide to recovering from Covid-19 which includes tips for caregivers, the do’s and don’ts of Covid-19 recovery, as well as post-Covid care tips.’ ‘Now, given the increased vaccination drive and it being opened to a wider group, we have further enhanced the site to assist our members with registration and help speed up the process at Bonitas vaccination sites.’ Private vaccination sites for all To support the Department of Health’s ongoing efforts to vaccinate as many South Africans as possible, Bonitas has vaccinated over 100 000 South Africans at its private vaccination sites across the country. A quarter of whom (25 245) were Bonitas members. At present, the 50+ age groups are being vaccinated, with registration and vaccinations for 35+ now open. The 10 sites adhere to all the required safety regulations and are staffed by qualified nurses, additional sites are due to come on-line in the new few weeks. ‘As of 13 July 2021, there were 2 031 Bonitas members in hospital, compared to 1 893 the week before and 1 598 at the end of June,’ says Callakoppen. ‘We have conducted a total of 338 981 PCR tests, 150 430 of these were between January and July 12th – with 28 097 members testing positive. This is a 44% increase over 6 months. ‘However, studies have shown that once people are vaccinated, they’re far less likely to fall seriously ill and that the vaccine provides protection against hospitalisation for the Delta variant, which is why the vaccine roll out is critical.’ This aligns with the recent statement from Dr Marian van Kerkhove of the World Health Organisation (WHO): ‘The Covid-19 situation globally is dangerous with high levels of transmission driven by four major factors. The first are these variants of concern, including the Delta variant. The second factor is that we have increased social mixing and social mobility, which increases the number of contacts that individuals have. The third factor is the relaxation or the inappropriate use of public health and social measures. Proven public health and social measures that we know prevent infections, reduce the spread of somebody who is infected with the virus to others and save lives. And the fourth factor is the uneven and inequitable distribution of vaccines.’ Herd immunity Vaccinating as many people as soon as possible remains a priority if we are to minimise the impact of Covid-19. To achieve herdimmunity, the South Africa’s Department of Health is aiming to vaccinate 67% of the country’s population – this equates to around 41 million people. ‘It’s heartening to learn that vaccine acceptance is growing in South Africa, with the latest Covid-19 study revealing that 76% of the population are willing to be vaccinated. The daily average number of doses administered over the past week – counting only weekdays between Monday and Friday – amounts to 150 000 – reaching a total of just over 5 million with 1,67 million South Africans having received both doses. This means 2.9% of the population is fully vaccinated. Plans are in place to ramp this up over the next few weeks, which will include sites being open over weekends and to widen the groups being vaccinated. Educate and vaccinate In collaboration with service providers and employer groups, the Fund’s private vaccination sites also promote key Covid-19 messages, with take home educational leaflets that can be shared. ‘In addition, we have begun the process of opening vaccination facilities at major scheme employer sites, such as Eskom,’ says Callakoppen. ‘We are continually engaging with corporates to improve the support we provide.’ Identified high-risk beneficiaries are also being supported through various initiatives, including disease management interventions, home-based care and medicine supplies where required. QR Code replaces forms ‘Complaints about queues and waiting times at some sites have been taken into consideration,’ says Callakoppen. ‘We have streamlined the process for members by providing access to a QR code, upon registration on the EVDS and our portal. This means that they are scanned upon arrival, eliminating any delay by having to fill in forms – allowing for a smooth and efficient process.’ Registration should still be done via the Government website on https://vaccine.enroll.health.gov.za and everyone must remember to take along their unique token, ID document or passport to the vaccinations site. If you’re on a medical aid, make sure you have your medical aid card with you. ‘We need to remain on high alert about the pandemic,’ warns Callakoppen. ‘It may be day 477 but we cannot afford to be complacent. We must all play our part to stay safe, which means following the protocols and getting vaccinated. ‘The vaccination process is a key focus area for us, along with education. We will continue to use our Hub (available at www.bonitas.co.za/covid) as a central resource for factual information. A

August 3, 2021

Super Immunity, Super You

In a world where regular hand washing and sanitising, social distancing, and wearing of masks has become the new normal, so too is more attention being placed on the immune system than ever before. The immune system is the body’s natural defence, working 24/7 to protect our bodies from diseases and infections caused by invading viruses, bacteria, and other germs. Think of the immune system like an army of soldiers always ready to defend their battlefield. And just as soldiers have a range of protective equipment and tools, if these germs do get into the body, these intruders are backed up by white blood cells, proteins, tissues, and organs like the skin. The good news is that there are ways that we can support our family’s immunity through good food and nutritional choices. Vitamins and minerals, known as nutrients, fuel the body for healthy functioning each day. Like superheroes that each have different superpowers and strengths, so too do the various nutrients help you and your family be stronger every day in different ways. Let us take a closer look at a few key immune-supporting nutrients that you can include in your child and family’s diet on a daily basis to help give their immunities a fighting chance. Vitamin A We do not really think about it, but our skin is an organ that can provide great support to our immune system as the first line of defence against invading bacteria and viruses. To stay healthy, our skin needs vitamin A. Almost 4 in 10 South African children under 5 are vitamin A deficient, which can irreversibly affect the growth and development of a child as well as weaken the immune system. Butternut, pumpkin, and carrots are examples of foods that contain beta-carotene, which the body converts into vitamin A. Beef or chicken liver is also a cost-effective source of vitamin A. Find fun ways to eat more of these vegetables. For toddlers try grated carrot salads with raisins and pineapple or offer up butternut purees to your baby, with added flavours like cumin or cinnamon for variety. For a convenient and tasty meal or on-the-go snack, why not try Squish 100% fruit and veg puree and Squish pressed 100% fruit and veg juices? Vitamin C We all know that vitamin C is important to keep the immune system strong, protecting the body cells from damage. It also supports the normal function of the skin. The body cannot make or store vitamin C, so it needs to be eaten regularly. Luckily, many fruits and vegetables contain vitamin C. Unfortunately, our South African children are not eating enough fruit and vegetables. Citrus fruits like naartjies and oranges are a good source of vitamin C, as are strawberries, paw, mango, kiwi, peppers, and broccoli. Squish offers a range of 100% fruit and veg purees and pressed 100% fruit and veg juices. The convenient pouches are well-loved amongst mommies and are perfect for babies from the first introduction of solids, right through the weaning process – from babies to toddlers and beyond. Zinc Zinc is an essential mineral that is not made or stored by the body, which means that we need to eat enough every day to meet our needs. Zinc is found in almost every cell of the body, supporting immunity, wound healing, and normal growth and development in children, teenagers, and pregnant women. It is concerning to think that 1 in 2 children in South Africa is at risk of zinc deficiency. In these tough financial times, focus on the more affordable foods that help us meet our zinc needs such as baked beans, porridge, and yoghurts which have added zinc, as well as small portions of chicken and beef. Try to incorporate your little one’s favourite Squish into the meal or as a side.

August 3, 2021

Preparing for baby with Mom2B®

Oh, the happiness of hearing about a longed-for pregnancy! And what fun preparing for the tiny arrival. Where will baby sleep? What baby equipment and cute clothes are needed? Don’t forget mom’s pregnancy wardrobe to cover that expanding tum… Meanwhile during all this activity and joy, little one is calmly doing his or her unseen baby work – growing and developing to meet the world on that important due date. To help baby and herself during this time of preparation, mom-to-be knows that it is important to eat nourishing food. But because she is the one doing the running around while baby is just a passenger, finding the time and energy isn’t easy. What helps is to stock the house with chicken, fish, salads, vegetables, fruits and high fibre foods like brown rice, chick peas or oats. These meet her need for smaller and more frequent meals and help her cope with typical tummy problems like nausea, constipation, and cravings. Mom2B® Pregnancy Shakes can go on the list as part of her pregnancy and breastfeeding preparation too. They are affordable and yummy meal supplements in chocolate, strawberry or vanilla flavours and can be taken once or twice a day, helping her to acquire important nutrients for herself and baby. Just add milk or water for a drink of protein, carbohydrates, vitamins, minerals and an impressive nutritional content. No wonder Mom2B® is South Africa’s number one pregnancy shake. (*Nielsen MAT Aug 2019) Mom2B® Pregnancy Shakes, available from Takealot, selected pharmacies and retailers, cost around R144 for a 400 g tin of 8 servings. For more information: www.mom2be.co.za or Facebook https://web.facebook.com/NativaMom2B WIN! Are you preparing to welcome your little baby, or perhaps organising a baby shower for family member or friend? Enter and stand a chance of winning a Mom2B® hamper comprising of of 6 shakes, Nema the Mom2B® lamb, and a shaker bottle. Valued at over R1000!

August 2, 2021

Guilt Free Gourmet Chocolate Gets New Look

Sweetly synonymous with love, indulging in delicious chocolate triggers feel-good chemicals, hence the reason chocolate is often referred to as the ‘love drug’, the ‘happiness drug’ and the ‘pleasure drug’. Whilst devouring chocolate places high on our ‘most pleasurable activities to do list in life’, most of us know that as much as we’d like to, we can’t eat chocolate all-day every day due it’s sugar content, or so we thought… Thankfully, the Cape Town based brand of natural chocolate, GD Chocolate (formerly known as Gayleen’s Decadence), offers gourmet-quality indulgences that will leave your taste buds satisfied and your conscience clear. Unlike many confections on the market that use artificial sweeteners and preservatives, that can wreak havoc on your body, GD Chocolate’s range are made from natural ingredients, free of dairy, preservatives, refined sugars and high-fructose corn syrup (HFCS). This coupled with the fact that GD Chocolate’s are sweetened with only the finest quality of raw unadulterated honey which contains no chemicals, making them the perfect guilt-free chocolate treat. All products are UTZ certified. GD Chocolate is thrilled to announce that they will be extending their range of delectable individually hand crafted soft-centered chocolates and decadent slabs. Whilst many of their favourite slabs remain the same in taste and flavour (7 different variants which are all numbered), the soft centered chocolates rebranded as GD Buttercups are available in 5 different variants (3 original flavours and 2 new ones which are Almond butter and Vanilla). Both the slabs and the Buttercups will be introduced in beautiful new packaging. From natural nutrients and enzymes to antioxidants and antibacterial qualities, unadulterated pure honey, a key ingredient in GD’s range boasts a variety of health benefits: High level of antioxidants helps with heart disease, high blood pressure and cholesterol Promotes both body and digestive health Strengthens the immune system Helps to eliminate allergies Reduced glucose levels The face behind the brand Whilst working for a company promoting a healthy food lifestyle, Gayleen learned a great deal about healthy living and after introducing a whole food diet – no dairy, meat or preservatives (but still enjoying a glass of wine and chocolate treat), she felt the positive effects on both her body and her life. Being the creative that she is, Gayleen started spending every evening after work in her kitchen experimenting with raw ingredients and new treats. After much encouragement from friends and colleagues, Gayleen started selling her treats at regular weekend markets. At the time, there weren’t many ready-to-eat ‘raw’ items in the shops, so her stall became very popular. However, It wasn’t until Gayleen started to experiment with chocolate, filling them with different kinds of soft fillings like mint, ginger and orange, that GD was born! The demand for her chocolates with their soft fillings increased to the point where the way forward would be to directly supply the chocolates to select shops. Her creative pastime now had the potential to become a full time enterprise, and after a few months, she took the final plunge and resigned to pursue her chocolate dream. GD is available at Wellness Warehouse, selected Spars, Health shops and Pharmacies, Deli’s and online stores. Price of slab: R53.00 (on shelf now) Price of Buttercups: R20.00 (on shelf mid-June) Follow us on social media Facebook: GD Chocolates Instagram: @gdchocolate

July 30, 2021

GD Chocolate Launches Nutritiously Delicious Chocolate Loaded Logs

As more and more people are opting to eat healthier and lead more active lifestyles, there’s been an increase in consumers looking for better-for-you options, especially when it comes to sweet treats and chocolates (after all, who doesn’t love chocolate). Cape Town based brand of natural chocolate, GD Chocolates recently launched their nutritiously delicious chocolate Loaded Logs (RRP R24.75) packed with only healthy and flavourful goodness. Blended with the finest quality of raw honey and the smooth, enticing taste of GD’s dark chocolate each flavour offers many unique nutritional properties. Whether you’re looking for a collagen or energy boost, a dose of vitamin C or something to ease inflammation, GD Chocolates Loaded Logs boost a number of benefits. Collagen Loaded Log Lusciously chewy, with a deliciously malty flavour, the Collagen Loaded Log contains collagen and Vitamin C (which promotes collagen production in the body), providing a collagen boost essential for great-looking skin, hair and nails. Ingredients: Cocoa (powder, butter, mass), raw honey, collagen, blueberries, macadamia oil, Vitamin C and Himalayan salt. Vitamin C Loaded Log Tart, yet sweet with a tangy citrus zing, the Vitamin C Loaded Log sparkles on the tongue, leaving you craving for more… just another taste-burst, please! Your body needs vitamin C every single day. We can’t think of a more exquisite way to get your daily dose. Ingredients: Cocoa (powder, butter, mass), raw honey, cashew nuts, baobab, Vitamin C, lemon oil, bioflavinoid (orange peel). Maca Moringa Loaded Log With its marzipan-texture and sweet, malted-nutty taste, the Maca Moringa Loaded Log is an energy boost that lasts, sustaining you for hours. Have one for lunch (literally have one for lunch!) and Maca’s mood-improving energy shotplus Moringa’s abundant phytonutrients will see you through until dinner-time. Ingredients: Cocoa (powder, butter, mass), raw honey, Almond nut butter, Maca powder, Moringa powder. Turmeric Loaded Log The Turmeric Loaded Log delivers a load of turmeric’s anti-inflammatory properties along with a sweet, coco nutty chocolate bliss with subtle, peppery-ginger warmth. Ingredients: cocoa (powder, butter, mass), raw honey, coconut, coconut oil, himalayan salt, vanilla extract, turmeric, ginger, black pepper. From natural nutrients and enzymes to antioxidants and antibacterial qualities, raw honey, a key ingredient in GD Chocolate’s range contains a variety of health benefits too: High level of antioxidants helps with heart disease, high blood pressure and cholesterol Promotes both body and digestive health Strengthens the immune system Helps to eliminate allergies Excellent remedy for skin wounds, inflammation and ulcers Available at Wellness Warehouse stores, selected Spars, Health shops and Deli’s nationwide.

July 28, 2021

Signs your young child may be suffering from Anxiety

There are many reasons why children develop anxiety. From genetics to traumatic events, personality types that are prone to it or natural fears that have deepened. However, it is important to remember that if your child suffers from anxiety, they may not have it for the rest of their lives, and it is a condition that can be managed. Here are signs to look out for to spot anxiety in your child. Unusual tantrums may be anxiety. If your toddler has started throwing temper tantrums and showing disruptive behaviour – these may stem from them being anxious about something. If the tantrums aren’t associated with tiredness, and come about in specific situations, try to take a step back and see if there is something about that scenario that could be overly stressful to your child. Young toddlers often can’t communicate their fears and emotions, so they act out instead. Avoiding situations Have you noticed your young child hiding behind your legs whenever you are in a new place or doing everything, they can not to go to school every day? While both of these situations can be absolutely normal reactions, if you find it persists and becomes more intense, your child may be suffering from anxiety. Sleep disruptions If your child suddenly battles to sleep through the night, and you find them tossing and turning when they didn’t before – this could be caused by anxiety. Just like adults who suffer from anxiety battle to sleep, so too can affect your child’s sleep. Physical signs If your toddler or young child often complains of things like tummy aches or a sore head, however, doctors have said that there is nothing wrong; this could be a sign of anxiety. And they aren’t pretending. The stress that anxiety can cause their bodies can induce these psychosomatic symptoms. The difference between being anxious and a disorder Everyone has moments when they feel anxious. This doesn’t necessarily mean you are suffering from an anxiety disorder. In actual fact, anxiety in the form of fears can be good for our children – it is our brain’s way of telling us something may be dangerous. When usual fears and stress start to become debilitating and stops your child from doing everyday things – this is when they may be dealing with an anxiety disorder. What you can do to help Not all of the above signs mean your child has anxiety – however, if you spot more than one on a regular basis, the best bet would be to take your child to their doctor and let them know your concerns.

July 28, 2021

Avoid financial fraud when getting your vax

People are feeling more positive about dealing with the pandemic now that more healthcare workers and senior citizens are being vaccinated – but financial caution is still the name of the game, warns personal finance website JustMoney.co.za. “Keep tabs on your personal information when getting your jabs,” says JustMoney.co.za marketing manager Shafeeka Anthony. “Sadly, even a pandemic does not stop fraudsters in their tracks. The vaccination programme has the potential to increase economic activity and restore some business confidence, but it also offers new opportunities for charlatans and tricksters.” People may also be tempted to spend cash more freely when they are vaccinated, return to office work, and participate again in social and sporting activities. However, even if the vaccine rollout picks up speed, it’s vital to remain vigilant when it comes to managing your money. “The pandemic is by no means over, and we were already in a recession before Covid hit,” says Anthony. “South Africa has the highest unemployment rate in over a decade. Many people who enjoyed permanent jobs have had to adapt to contract or freelance work. Even those who were on track to pay off their debt have experienced setbacks. The situation is dire for many, and likely to remain so for some time.” Vaccination scams News that the vaccines are being rolled out has made many people impatient to get their jab. It’s important, however, not to allow your anxiety or eagerness make you vulnerable to Covid-related scams. For example, you could fraudulently be asked for a payment in order to get a place in a queue or to obtain a vaccination. Scammers also use telemarketing calls, text messages, social media platforms and door-to-door visits to pick up personal information. This can lead to medical identity theft, when someone who has no right to claim on your medical aid uses your information to gain access to healthcare services. This usually involves out-of-hospital claims, such as filling a prescription at a pharmacy or visiting a general practitioner and accessing medical services in your name. Read an article on medical identity theft here. People are also vulnerable when they search online for better prices for specialist medication. You could end up buying a fake drug, not only losing your money, but potentially damaging your health too. “Should you require accurate information pertaining to Covid, vaccinations and other medical questions, check out the official Covid government site, contact your medical aid provider, or get in touch with a health professional. Do not share your personal or health information with a stranger,” says Anthony. If the pandemic has made you more aware of medical costs, read a handy JustMoney.co.za guide to medical aid here. Ailing investments People with some spare cash could also be tempted to invest in companies that produce medical devices or drugs. The healthcare sector has caught investors’ attention as some companies have received regulatory approval for drugs to treat Covid, while others are rushing to develop products and get approval. Unscrupulous operators are well aware of this. “If an investment sounds too good to be true, it probably is,” warns Anthony. “Before you invest in a potentially dodgy company, do your homework. Preferably discuss your personal circumstances and goals with a qualified financial advisor. The key to reducing investment risk is to have a balanced, diversified portfolio and to plan for the long term.” Read a handy JustMoney.co.za article on who can benefit from the services of a financial advisor, and how you will be billed for this here. Unhealthy debt A key tip to remaining financially healthy is to avoid getting into debt, and if you already have one or more loans, do your best to keep up your repayments. The general rule is that 20%-30% of your salary should go towards repaying your large debts such as a house or car. “Create a budget, stay in touch with your creditors, and if you experience problems with repayments, discuss your situation. People will be more understanding if they see you have a plan.” Read a JustMoney.co.za article on how to keep your debt under control here. If you are having problems with debt, find out more about debt counselling and consolidation here. “Taking the time to learn a few critical financial rules can help you build a healthy financial future,” says Anthony. “At JustMoney.co.za, we understand that juggling all the demands of a pandemic is stressful enough without worrying about how to manage your money matters. “That’s why we’ve made it straightforward to find trustworthy articles, guides, budget calculators and products on our website and our credit management portal, CreditSav. You can quickly get the information you need on your desktop or mobile phone and make informed decisions,” Anthony concludes. Find advice you can bank on at https://www.justmoney.co.za/.

July 28, 2021

Cheese fits into almost any meal plan

Cheese is a tasty, convenient and versatile food and it pairs well with fruit, vegetables and many other foods. Including cheese in a meal plan may help to complement foods from other food groups to optimise total nutrient intake. Broccoli with a cheese sauce, for example, or sliced apple, pairs well with sliced cheese. Many different types of cheeses can fit into almost any meal plan as a nutritious option: 1.Cheese helps to fill the nutrient gaps. Cheese is a source of quality protein. The protein in dairy and cheese is complete, which means it provides all the essential and non-essential amino acids (building blocks) needed to build the body. Essential amino acids cannot be made by the body itself and need to be acquired from protein-rich foods. Complete protein is necessary for growth and development, especially in children. The protein in dairy is also a good vehicle of the amino acid lysine, which typically lacks in a diet consisting mostly of starches such as bread and pap. Protein in cheese also makes you feel fuller for longer and can help prevent unnecessary snacking. It can be served as a snack between meals and is a perfect sandwich filling for school lunches. For sports enthusiasts, the protein in cheese helps with muscle recovery and repair. But cheese is more than purely its protein. It provides many important nutrients that work together to keep us healthy and strong. Most cheese is an excellent source of calcium, important for growing children between the ages of 9 and 19, when most bone growth takes place. The calcium is well absorbed in the presence of the naturally occurring nutrients such as phosphorus and potassium. 2.What about the fat content in cheese? The average hard cheese (Cheddar and Gouda) contains between 28% and 32% fat, compared to the fat content of other products often used as a snack, e.g. mixed nuts, with almost 55% fat, crisps at 36% fat, or peanut butter at 50%. Although cheese is relatively high in fat, it also provides many other important nutrients. A typical serving size is about 40 g (two tbsp grated cheese) and is just enough to cover a slice of bread. The good news about cheese is that emerging research has shown that the fats in dairy and cheese do not contribute to an increased risk of heart disease and may even have a protecting effect. 3.Other important facts about cheese Sodium in cheese is important as it controls the moisture content of cheese and provides texture and taste. The average hard cheese is not very high in sodium, but take note that cheeses packed in a brine such as feta can have a higher sodium content. Read the labels on the products to make sure you stay in line with your personal dietary goals. Processed cheese also provides important nutrients such as calcium, phosphorus, and protein. It is shelf-stable and can be a convenient product when on the go. It does not age and the flavour, texture, and smoothness are maintained. Processed cheese is a healthy and convenient alternative bread topping to jams and spreads. For those who are lactose intolerant, cheese is an important source of calcium and can be enjoyed without the negative symptoms associated with lactose intolerance. 4.How much cheese does a child need and how can it be incorporated into the daily diet? Three servings of dairy per day are recommended. This can be made up of milk, cheese, yoghurt, or maas. 5.Protein requirements for children and the contribution of a 40 g serving of cheese. As cheese is an important source of good quality protein, it can also replace other protein sources in the diet. Cheese is an affordable source of protein, especially when it replaces meat in the diet. The protein in two servings of 40 g cheese can replace one chicken drumstick and one serving of cheese can replace the protein of one egg. Nutrition table: Did you know that milk has been part of human nutrition for many years? Evidence shows that humans tamed and started farming with dairy animals 9 000 years ago! The consumption of milk and cheese can be traced back to Anatolia, the modern-day Turkey.

July 26, 2021

Who took my collagen and how can I get it back?

Four benefits of taking a collagen supplement to support your body through menopause There’s so much about menopause that just isn’t discussed. Deepening wrinkles, sagging skin and weight gain go hand-in-hand with hot flushes and broken sleep. Most of us know this is due to waning estrogen levels but did you know this hormone also plays a powerful role in the promotion of our human elastic glue: collagen. So, what can you do during menopause to help restore your collagen and reclaim some of your youthful virility? Catherine Clark, the Owner and Founder of Harvest Table says that generally, menopause begins 12 months after a woman’s last period. Women enter this stage of life anywhere from their mid-40’s to their late 50’s and when it hits, your body has a sudden and steep drop in estrogen, triggering major changes throughout your body. “The decrease in estrogen as women age is directly tied to the decrease in collagen production. In fact, when you hit menopause, you experience a 30% drop in collagen which means that your skin becomes thinner, your bones become more brittle and your organs struggle to maintain levels of tissue,” Catherine explains. Catherine explains four key symptoms of menopause and how regular collagen supplementation can improve women’s health as they age: 1. Sagging skin Estrogen is key for the normal functioning of your skin and as your levels of this hormone decline in menopause so does your collagen production. As a result, our skin loses its firmness and begins to sag causing jowls to appear and wrinkles to become more pronounced. That’s because your whole body is actually kept together by collagen protein, which makes up the majority of tissue that connects organs and skin. It, therefore, makes sense that collagen originates from the Greek word ‘kolla’ – or ‘glue’. Supplementing your diet with collagen can help restore this glue and support your system’s ability to improve your skin’s elasticity and hydration and reduce the signs of ageing. 2. Cellulite While most women are familiar with cellulite – that dimpled “orange peel” look that appears on your thighs, upper arms, buttocks and stomach, it develops much more quickly in menopause. Cellulite is fat that pushes up through the connective tissue under the skin creating an uneven or lumpy surface. Cellulite may appear anytime in a woman’s life, but when estrogen levels decline, cellulite generally increases. Again, taking a collagen supplement on a regular basis will help reduce cellulite as it will increase the skin’s thickness and elasticity and thus reduce the appearance of cellulite. 3. Hot flushes Your liver is one of your most important organs as it regulates your health. It performs over 500 different functions on a regular basis so when your body changes during menopause, your liver suddenly gets hit with a lot more things to do and it’s no surprise that it starts to protest. Cravings, mood swings, hot flushes and sleep issues are just some of the symptoms that your liver is taking strain. Collagen feeds not only your liver but all your organs, so by taking a regular collagen supplement, you will also be supporting your liver too, helping it to deal with all the changes taking place in your body. 4. Weight gain The hormonal changes of menopause may make you more likely to develop an extra tyre around your middle as well as heavier hips and thighs. This is part of the natural ageing process because as your muscle-mass decrease, it is replaced by fat. By taking a collagen supplement you will be able to build more lean muscle mass which is great news for weight loss as muscle burns calories faster than fat. Muscle fires up your metabolism and your body becomes a calorie-burning machine. So if you couple collagen with a sensible, healthy diet, you should lose or maintain a healthy weight and feel great. Catherine concludes: “Once you’ve started taking a collagen supplement, the health benefits are notable. Whether you are concentrating on the appearance of your skin, maintaining a healthy weight or overall wellbeing, taking a collagen supplement can help you reach your health goals and counteract the symptoms of menopause.” Harvest Table has a wide range of collagen products that are available from www.harvesttable.co.za. Follow Catherine on Instagram: @whole_healthy_me.

July 25, 2021

Preventing Childhood Burn Injuries

It is winter again.!!! Time for warm clothes, hot drinks, food, heaters and fireplaces. Young children like to explore. They do not know what is dangerous and what is not. Many parents do not realise how many burns hazards are within easy reach of a child. A child’s skin burns much quicker than that of an adult. Let us continue to take care this winter not to endanger a child’s life through one careless moment. Here is some useful information to keep your family happy and safe this winter season.

July 24, 2021

Baby’s physical milestones for every age

As parents, we naturally want to keep track of how our little ones are developing or if there are any concerns around things they are supposed to be doing. This milestone guide, written by Occupational Therapist Megan Smith, gives you the average milestones children reach at certain ages. It is important to note that not all children are the same, and many develop at different paces than others. If you are concerned about drastically missed milestones, we always suggest booking an appointment with your child’s doctor to check everything is on track. Milestones for 0 to 6-month-old babies During the first 0 to 2 months of the baby’s life, they have limited control over their own movements as they are generally due to reflex actions. (Baby massage and exercises will assist in muscle strength and tone development). During the first few weeks, babies will lie in a flexed position (tucked inwards, knees to chest and arms towards trunk centre). This mimics the position they maintained in the womb and allows them to feel safe and secure. Swaddling assists babies in maintaining the contained position. Babies first motor milestone are to overcome flexion and uncoil into a more neutral lying position. As their back muscles strengthen, this becomes easier and more natural. 4 to 6 weeks – during tummy time, babies will start to lift their heads off the mat for short periods of time. As the neck muscles start to strengthen, this movement becomes easier and will be sustained for longer. By six weeks, they should be able to hold their head up for a few minutes in supported sitting and on their tummy. 12 weeks – arm movements start to appear more controlled as babies start to swipe for objects held in their visual field. This is important for developing arm strength. By 3 months old, when babies are placed on their side, they can roll over onto their back. 3 months – babies can hold their heads up at a 45-degree angle during tummy time. During the 8 to 12-week period, babies will start to notice their hands and bring them to their mouths actively. This is the starting point in developing hand-eye coordination. 4 to 6 months – babies start to prop up on their elbows during tummy time and may even hold themselves up on straight arms in this position. They may collapse on one arm, causing them to roll over accidentally. 4 to 6 months – when lying on their backs, babies will start to play and engage with their toes, bringing them right up to their mouths. This is important as the position strengthens their tummy muscles. By 6 months, babies should be rolling one way – back to tummy or tummy to back. By 6 months, babies will love to be supported on your lap in the standing position and bounce. This strengthens the leg muscles to prepare them for pull-stand. 6 months – babies should achieve the sitting position. 6 months – babies hands become more functional, and they start to actively grasp and manipulate objects. Milestones for 6 to 12-month-old babies 9 months – independent sitting where babies will be able to get in and out of the sitting position on their own. While sitting, babies will start to reach forward for objects and turn their trunks to the sides to reach objects. During the reach, they may find themselves propping forwards into the crawling position. 9 months – babies should have a good contralateral crawl. By 9 months, babies can pick up an object between their thumb and forefinger. Around 9 to 10 months, babies can pass toys from hand to hand. At 9 to 12 months, babies will start using external objects to pull themself into a standing position. Once in a supported standing position, babies will bounce and rock on their legs, preparing their muscles for weight shifting needed to achieve walking. During this period, one bounce will eventually turn into a step, and they will learn how to cruise – holding onto something with their hands for support and moving their feet. Walking is the most variable milestone and really depends on the individual child. Some walk at 9 months, others at 16 months. Milestone for 12 to 18-month-old babies At 12 months, they will point to objects with their index finger. At around 15 months, they can now bend in standing to pick up a toy. At 15 months, babies can crawl up a few stairs. At 18 months, babies can start to take a few steps backwards. At 18 months, babies can page through a thick paged book. Milestones for 18 to 24-month-old babies Towards 2 years, toddlers can now run more rhythmically, faster and with better balance. At 2 years, toddlers can walk up and down stairs unaided, holding onto a rail. They can stand and kick a big ball without losing balance. They can catch a ball if you through it into their arms. Milestones for 2 to 3-year-old’s At 2 years, they will start to ride a tricycle. They can hit a ball lying on the floor with a bat. They are able to hold a crayon with all fingers and their thumb in opposition, using elbow and shoulder to draw. They can jump down a step with two feet together. At 2,5 years, they can walk between two lines. They will start to cross the midline of their body during activities. They can stand on one leg momentarily. They can throw a ball in a specific direction. They can kick a ball without losing balance. They can use their fingers separately – touching their thumb to their index finger. Milestones for 3-year-olds They can walk backwards, forwards and sideways. They can walk heel-toe with good balance. They can walk on a straight line. They can throw a ball from above his head. They start to use an inferior pencil grip – holding the pencil between their thumb, index

July 23, 2021

GD CHOCOLATE LAUNCHES CHOCOLATE BUTTERCUPS

A national lock-down together with winter descending may have seen some of us reaching for comfort food more often than we should be. And to be fair, it’s understandable that we have felt the need for some extra sweetness to get us through these rather bitter times. Something else has happened during lock-down – Gayleen’s Decadence, the artisanal, gourmet chocolate that packs a powerful but delicious health-boosting punch, has re-branded as GD Chocolate and received a stylish new look, with all the good stuff that Gayleen’s many fans love – dairy, preservative, refined sugar and HFCS free, and sweetened only with raw honey. Furthermore, GD Chocolate recently launched their chocolate Buttercups. Retailing at R20, the Buttercups are a treat-sized favourite that allow you to get your chocolate fix without the temptation to over-indulge. GD Chocolate Buttercups are made with 71% dark chocolate and about 80% raw ingredients, providing all the superfood benefits of cacao. The buttercups are available in five deliciously indulgent soft-centre fillings to choose from – Mint, Mocha-Coffee, Turkish Rose, and newcomers to the range, Almond Butter and Vanilla. GD Chocolate Buttercups provide the perfect pick-me-up before exercising, and are a great substitute for coffee when the dreaded mid-afternoon office slump kicks in. And if you’re inclined to share them, they make a healthy yet delicious addition to school lunchboxes or as after-dinner dessert nibbles with friends. GD Chocolate and Gayleen’s journey started more than 10 years ago, when she adopted a healthier lifestyle but was loath to give up her favoured sweet treat. She started experimenting with chocolate and soft fillings, and became the first chocolatier in the world to replace sugar or sweeteners with raw honey. She says, “I was told by other chocolatiers that it wasn’t possible to make chocolate sweetened with honey, and eventually had to have my chocolate analysed to prove that I wasn’t lying! Not only did honey work, but what started out as a stall at a local market is now a national business, with GD Chocolate now sold at Wellness Warehouse, health shops, pharmacies, deli’s, on-line retailers and selected Spar stores around the country – all thanks to my loyal customers!” Follow GD Chocolate on social media Facebook: GD Chocolates Instagram: @gdchocolate For more information or imagery, please don’t hesitate to contact me or visit https://gdchocolate.com/

July 22, 2021

How to make sure the kids’ feeding time is not mission impossible

When a baby or toddler refuses certain foods or does not eat at regular mealtimes which adults are accustomed to, it can create tension and anxiety. Without an understanding of how young children eat, many parents find themselves disillusioned about feeding their child and misunderstand them as “fussy” eaters. This can lead to life-long issues around food. This is the view of Dr Iqbal Karbanee, paediatrician and CEO of Paed-IQ BabyLine, who says that a lot of conflict arises when parents expect their children to conform to certain unfounded expectations around eating patterns and food preferences, which can be avoided. BabyLine is South Africa’s trusted telephonic medical advice service for the first 1000 days of a child’s life, starting from conception to birth and beyond. “Childhood is a dynamic phase, and as a child grows and changes developmentally and physically, their nutritional requirements are also changing, ” says Karbanee. He says that when it comes to butting heads with “fussy” eaters, it is often within the 18-month to 3-year-old category where feeding tantrums, food refusal and picky or select eating give parents headaches. He adds that parents must learn to be more dynamic in adapting to the unique needs of their child. “Although feeding and nutrition should be viewed in the context of a child’s individuality, unfortunately we also have to consider the cultural and societal norms that come with the family, as well as the influence of others on our expectations of eating,” says Dr Karbanee. He stresses the need for parents to understand that their young child is an individual, and as long as they fall within the basic developmental parameters, then they’re still within normal limits and doing fine. Below he gives his top tips to help parents and children survive the very normal “fussy” eating phase: Patience is a virtue – parents may need to offer a certain food to a child on many separate occasions before they’ll stop rejecting it. Just keep trying while showing your child how much you enjoy the food yourself. A child’s stomach is only the size of their fist, so they’re only comfortable eating small portions of nutritious meals and snacks. Sometimes it’s also as if children go through certain phases where they crave more protein or more carbohydrate in their diet. Go with the flow and allow your child to eat when they are hungry, and don’t become stressed if they skip a meal here or there. Look at your child’s food intake over an entire week before worrying whether there’s a problem. Don’t give your child excess fluids like milk or juice or other snacks between meals. Allow them to develop that hunger so that they can eat in a healthier way. Keep mealtimes happy, positive and fun. Don’t react if your child refuses food. Provide positive feedback even when their food is only touched, smelled, licked or tasted. Parents should only seek professional help if their child is not drinking fluids, not growing well, and/or becoming anxious or upset around food. If you are uncertain whether your child’s fussy feeding behaviour is anything serious, consider phoning a reputable medical advice line, which can help you quickly understand whether or not you need to take your child to a doctor. “Children eat very differently to adults. Adults seem to have regular meals at certain times, sometimes whether they’re hungry or not. We should actually aim to eat more like children, because they will eat only as much as they need to eat,” Dr Karbanee concludes.

July 22, 2021

How to Tell if Your Baby is Hungry

Just as your baby is learning how to eat solid food, so too will you be learning the skill to read your baby’s hunger and fullness cues. A healthy baby will eat without being coaxed and stop when full. Being responsive to your baby’s signs of hunger and fullness will help manage many frustrating mealtimes and also leave you rest assured that your little human is happy and content with a full tummy. Feed Me! Your baby will let you know when they are hungry by reaching out or pointing to food. They may even become excitable when placed in a familiar eating place like a highchair, and be rather expressive with smiling, cooing, squeals of glee, and maybe even a frustrated cry. Your baby may also move their fingers towards their mouth or try and reach out for the spoon as you prepare to feed. Fill Up! Adults, babies, and children are less likely to eat beyond fullness and your baby will very clearly tell you if they need more food or if their tummy is full. What started out as a content baby in a feeding chair, now becomes fussier and more irritable. The pace of eating will slow down, and your baby will close the mouth, push food away and even spit it out. Older babies may grab and throw food to the floor. There will be a change in posture from excitable and upright to disinterested and slumping in the chair, and some babies may even fall asleep. It is good to know that it is normal for your baby’s appetite to change from day to day, and even from meal to meal. Be guided by your baby’s interest in food and appetite levels to know how much to offer, rather than worry about an exact amount eaten. It is recommended that you check your baby’s weight regularly and if you are concerned about the amount your baby eats or about its weight you should consult your doctor or specialist. For a convenient way to get your baby to try its first foods, why not try Squish 100% fruit and veg purees? Squish offers a range of 100% fruit and veg purees and pressed 100% fruit and veg juices. The convenient pouches are well-loved amongst mommies and are perfect for babies from the first introduction of solids, right through the weaning process – from babies to toddlers and beyond.

July 20, 2021

Mood disorders – know the signs & ways to help your teen

One in eight young people between the ages of 5 and 19 are at risk of developing a mental disorder, of which Mood and Anxiety Disorders are the most prevalent. Emphasis on the mental health of young people recently increased as a result of the disruption caused by Covid-19 and lockdowns which exacerbated challenges that existed before the pandemic. It has therefore once again become important to not only start talking about the mental health of young people, but also to recognise symptoms and know where to look for help, an education and mental health expert says. “The prevalence of mood difficulties among young people is increasingly becoming a concern internationally,” says Dr Jacques Mostert, Brand Academic Manager at ADvTECH, SA’s leading private education provider. Dr Mostert holds a PhD in Psychology of Education and is globally renowned in his field, having conducted experiential research in education in Denmark, the UK, South Africa and The Netherlands. Dr Mostert notes that an estimated 24% of teens between the ages of 11 to 19 suffer from depression caused by the home environment, 25% are subject to cyber-bullying and loneliness, 92% of LGBT youth report depression during the ages of 11 to 19, and 80% of teens between the ages of 11 to 19 report a sense of isolation that causes them to feel depressed. “It is very important to understand the signs of depression, so that action can be taken timeously should concerns about the mental wellbeing of a child arise,” says Dr Mostert. “Teachers and parents can recognise the onset of depression when a sudden change in behaviour becomes apparent and continues for at least 3 weeks or longer. These include an atypical lack of energy, becoming increasingly irritable and agitated without a rational explanation, and a sense of being down in the dumps for no reason.” Some adolescents may withdraw from friends and family over a sustained period of time, he notes, adding that this is especially concerning if this is atypical of the normal interactions of the teen. “Another red flag is the inability to concentrate in class where ADHD or other non-neurotypical difficulties are not present, as well as regularly failing to complete classroom and homework assignments in time or often being late to class because of feeling overwhelmed. “This, coupled with unusually defiant behaviour towards teachers and other school staff, especially if this is non-typical behaviour, may indicate that the teen is experiencing difficulties with mood and affect.” In the same way as with anxiety difficulties and disorder, the student often asks to go home because of feeling ill with no discernable symptoms. The teen often has days off from class time due to doctor’s appointments, hospitalisation, or inability to attend classes. Changes in sleep patterns, a significant weight loss or gain in a short period of time and disinterest in hobbies or areas where the teen previously showed interest also raise concerns about the mental wellbeing of the teenager. Finally, a loss of future-mindedness, or talk about death or suicide, engaging in risky or self-destructive behaviour (drinking alcohol, taking drugs, or cutting, for example) are clear signs of the teen suffering from mood difficulties or a possible mood disorder. “Not all of the above need to be present, but if there is a discernable and drastic change in a young person’s behaviour which continues for a period of several weeks or longer, intervention is necessary,” Dr Mostert says. He says first steps teachers and parents can take to help their child deal with depression at home and in the classroom include: DEVELOPING COLLABORATIVE RELATIONSHIPS Parents of teenagers should develop the habit of listening with empathy and not give in to the easier way out of lecturing. However, it must also be said that parents should be gentle yet persistent when it comes to holding realistic expectations of their child. AVOIDING NEGATIVE TECHNIQUE STRATEGIES Punishment, sarcasm, disparagement, and passive-aggression is a way of affirming the depressed teenager’s belief of not being worthy or a valued member of the family or society. Parents must be willing to be vulnerable and acknowledge their own and their teenager’s feelings, especially at a time of disruption such as the Covid-19 pandemic. NOT LOWERING EXPECTATIONS OR GIVING UNEARNED REWARDS Realistic and earned rewards is one of the most important tools in a parent’s approach to supporting their depressed child. The sense of having earned a reward, and receiving acknowledgement for an aspect of their life they find significant affirms a sense of value. However, the opposite is also true. Unearned praise leaves the teenager with a feeling of inauthenticity and affirms their already negative self-perception. PLANNING FOR EARNED SUCCESS Activities that are of interest often fall by the wayside when teenagers are depressed. Often parents try to arrange and engage in these activities as a panacea to their teenager’s depression. However, this may exacerbate the young person’s feeling of worthlessness. Parents should find novel and interesting activities that may lead to earned success. This may include DIY activities around the house or asking for help with a specific app or technology in which, when success is achieved, due praise is earned. “Most importantly, parents should trust their gut,” Dr Mostert says. “If your teenager insists that nothing is wrong, despite a prolonged period of depressed mood or being diagnosed with major depressive disorder or bipolar disorder, parents should trust their instincts and seek help. “Should the above techniques not bring about an improvement in the mental wellbeing, parents should seek advice from their medical practitioner or a psychiatrist.”

July 20, 2021

A balanced diet with dairy for optimal growth

All growing children need good nutrition to build healthy bodies. Eating patterns that are formed while growing up influence dietary patterns throughout life and is a good prediction of overall health in adulthood. Therefore it is important that parents should not only strive to feed their children a healthy balanced diet, consisting of a variety of foods, but also set a good example by eating healthy food themselves. Maretha Vermaak, registered dietitian at Rediscover Dairy says: “Growing children need vital nutrients, including those found in dairy foods, to help them develop strong, healthy bodies. It is important to make sure that children are not at risk. Hunger and poor nutrition are not only connected to their growth and development, but also their readiness to learn. When children have regular access to nutritious meals, especially breakfast, research shows a connection to better performance in school.” Everyone in the family needs dairy in every stage of their life It starts at pregnancy. Because dairy is important for bone health and development, it is important for a pregnant mother. When a woman expects a baby, she needs to make sure that she gets enough calcium to maintain her own bone mass and the skeleton of her growing baby. Healthy, sensible eating and planning are necessary to give your body and the growing baby everything needed for a healthy outcome. Dairy will help provide you and your baby with many of the important nutrients you need. Your daily calcium needs during the life cycle Your baby grows very fast in the first year of life: Birth weight triples Length increases by 50% Head circumference increases by 30% The percentage of water in the body decreases, whereas the percentage of fat and protein increases At one year of age, your baby should have at least developed four teeth It is well recognised that the period from birth to two years of age is a ‘critical window’ for the promotion of optimal growth, health, and behavioural development. Breastfeeding your baby is the best start for any child. Breast milk helps keep your baby healthy and it supplies all the necessary nutrients in the proper proportions. It also protects your baby against allergies, sickness, and child obesity. Breast milk is the perfect food for your baby – it changes constantly to meet babies’ needs. The milk volume and composition changes according to the time of day, nursing frequency, and the age of the baby to promote healthy growth. The World Health Organisation encourages exclusive breastfeeding for the first six months of life. By the age of six months, your baby is now ready to be introduced to solid foods. This is the time to start with complementary feeding. Complementary feeding is defined as the process starting when breast milk alone is no longer enough to meet the nutritional requirements of infants, and other foods and liquids are needed in addition to breast milk. When you introduce your baby to solids, start with small amounts of one food at a time and increase the quantity as the child gets older. Examples of introductory foods include: soft maize meal porridge; iron-fortified rice cereal; sweet potatoes or potatoes; butternut and other mashed or strained vegetables; chicken livers or fine, soft meat or chicken; and mashed fruit like bananas or pawpaw. Subsequently, a variety of foods is recommended. This is also the ideal time to introduce yoghurt and cheese to your child. Yoghurt is a perfect base for lunch or an in-between snack. You can mix plain full-cream or double cream yoghurt with fresh mashed fruit. Remember your baby does not know the taste of sugar or salt and you do not need to add any sugar or use sweetened yoghurt. You can grate cheese into their vegetables or allow them to eat a piece of cheese just like that – it is a perfect finger food. Full-cream milk may also be used to mix their cereal or in a white sauce as an addition to vegetables. Adding milk to your baby’s food ensures the addition of many important nutrients and good quality protein. At the age of six months your baby still needs breast milk and mothers are strongly advised to continue breastfeeding. If possible, breastfeeding should continue up to two years. At six months your baby still needs 150 ml milk per kilogram of body weight. Acceptable milk sources include fresh full-cream milk, long-life milk (UHT), fermented milk (maas), or yoghurt. Increase the consistency and variety of food gradually as the infant gets older, adapting to the baby’s requirements and abilities. Infants can eat pureed, mashed, and semi-solid foods from six months of age. By eight months, most babies can also eat ‘finger foods’, which is food that they can eat on their own. By 12 months, most children can eat the same types of foods as the rest of the family. However, keep in mind the need for foods rich in nutrients. It is important to teach children from an early age to enjoy their food. Mealtimes should be times of relaxed social interaction in a loving environment. How and when to introduce dairy in your child’s diet There is a dairy product to suit everyone’s taste and dietary preferences.

July 19, 2021

A Little GLO on the Inside and Out

WHITE GLO UPS THE ANTE ON ORAL HEALTH AND BEAUTY AS ONE Australian owned brand and leading dental innovator, White Glo is taking over our daily beauty and hygiene routines once again with a new range of hotly anticipated products. No stranger to pushing the boundaries of dental health and beauty, White Glo has launched world first innovations in their Curcumin and Turmeric, Instant White and Micellar Whitening Toothpastes – shaking up our daily brushing routine as we know it. Maintaining our health and wellbeing has never been more important than right now, and oral health and hygiene are no exception. Our mouths are the gateway to our immune system and vital organs and is often the first port of call when assessing our overall health. But a nod to oral health doesn’t just benefit our insides – taking care of our teeth, tongue and mouth with a consistent routine inevitably brings a freshness to our smiles, and there’s nothing quite like the confidence that a bright white smile brings. Getting there is not as tricky, disruptive or time consuming as you may think. Enter: the next generation of White Glo. Guaranteed to be working harder and smarter than the toothpaste sitting on your bathroom counter right now, White Glo’s new range heightens every health and beauty routine with a little pizazz you didn’t even know you needed. White Glo Curcumin and Turmeric Whitening Toothpaste (R72.95) – Stockist – Dis-Chem You’ll be forgiven for questioning whether you really did read turmeric in the same sentence as whitening toothpaste. These days, turmeric conjures images of spiced lattes and fragrant recipes, but it also works wonders for gum inflammation and keeping plaque and tartar build up at bay. White Glo’s Curcumin & Turmeric Whitening Toothpaste is equipped with extra strength agents that whitens and protects against decay at the same time. White Glo Instant White Whitening Toothpaste (R79.95) – Stockists – Clicks, Dis-Chem & Pick n Pay The joys of a product that make us feel glowing in a moment and has long-term health benefits is truly a thing to behold. White Glo Instant White Whitening Toothpaste has a firm seat at the table, as just one brush will leave you with a new spark to your pearly whites while simultaneously working to whiten the enamel on your teeth in the long term. The Blue Foam Optical technology is based on colour science – blue offsets yellow in the colour spectrum therefore this formula is designed to give teeth an immediate boost for when you need it most. White Glo Micellar Whitening Toothpaste (R49.95) – Stockist – Dis-Chem Health and beauty gurus are no stranger to the wonders of micellar water for when our skin needs a deep clean. It turns out the same goes for our teeth! White Glo Micellar Whitening Toothpaste is formulated with micelles – an active cleaning molecule which acts as a magnet to capture stains, plaque and tartar on the enamel. No vigorous brushing, no lengthy whitening processes – just a gentle brush with micellar and you’ll be on your merry way to a fresh white smile. A bright smile goes hand in hand with oral health. It’s never been simpler to satisfy both at once than with White Glo!

July 17, 2021

The Scoop on Soup

Five benefits of enjoying a hearty bowl of homemade soup We’ve just come out of a country-wide cold snap and it’s likely we will face another before winter is up. The cooler weather definitely offers the perfect opportunity to indulge in a hearty bowl of homemade soup. Be it a bisque or broth, Catherine Clark, the owner and founder of Harvest Table says that soups are not only an easy choice to warm you up, they are the ultimate healthy meal or snack that the whole family will love. “Whatever the season, my favourite go-to meal for my family is soup. The most wonderful thing about this easy, convenient meal is the health benefits that come with it. Combining so many essential food groups, soups are rich in the vitamins, minerals and other nutrients that your body needs to keep you going, especially in the colder months,” Catherine says. She offers five reasons why you should be eating more soup this winter are: 1. Soup is inexpensive Making soup is a great way to use up all the leftovers you’ve got in your fridge and a little goes a long way. If you have veggies that are starting to wilt, tossing them into a soup can give them new life. Play around with ratios and measurements to create a warming, delicious bowl of goodness and add a variety of herbs and spices to create new flavours. 2. Soup is easy to prepare Soup is one of the easiest, stress-free meals to cook. You need zero “cheffy” skills to whip up a mouth-watering homemade delight. It’s simply a case of sweating off some onions, leeks or even celery, adding water or stock and whatever else you fancy, be it root vegetables, chicken or greens, and just waiting until everything is cooked through. It couldn’t be simpler. 3. It’s good for you Soups are versatile and you can pack them chock full of nutrient-dense fibrous vegetables, meats, lentils and beans. And because soups are slow-cooked, these ingredients retain their nutritional value, delivering a meal in a bowl that is easy to digest, appealing in texture and tastes great. Just go easy on the salt and cream, and your bowl of soup will always be a nutritious and filling option. 4. It freezes well Forget ready-made meals, soup is the last word in convenience foods. To prepare lunches or dinners in advance, whip up a big batch of your favourite soup over the weekend and you can stash half in the freezer to enjoy later. A bonus: you’ll have a healthy, homemade meal at the ready when you’re busy, under the weather or too tired to cook. 5. It can give your immune system a boost While all the ingredients used to make a homemade soup are nutritious, you can also give your immune system an extra boost by adding Harvest Table Bone Broth Powder to your soup. Good immunity starts in your gut, and bone broth ensures a well-functioning digestive system as it helps seal up any holes, heals the lining and nourishes the gut with important nutrients. Plus, bone broth is mild enough to be able to blend into almost any dish without the risk of it overpowering, or even changing the flavour. In fact, in soups, it is known to enhance the flavour. In hopes of tempting even beginner cooks to jump on the soup bandwagon, here is a much-loved simple, but delicious soup recipe by @drjoshaxe from the Harvest Table kitchen: Home-made Chicken Broth INGREDIENTS: 2kg chicken necks/feet/wings 3 carrots, chopped 3 celery stalks, chopped 2 medium onions, peel on, sliced in half lengthwise and quartered 4 garlic cloves, peel on and smashed 1 teaspoon Himalayan salt 1 teaspoon whole peppercorns 3 tablespoons apple cider vinegar 2 bay leaves 3 sprigs fresh thyme 5–6 sprigs parsley 1 teaspoon oregano 18–20 cups cold water **Optional: 8 tablespoons of The Harvest Table Bone Broth DIRECTIONS: Place all ingredients in a 10-quart capacity slow cooker. Add in water. Simmer for 24–48 hours, skimming fat occasionally. Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill. Use within a week or freeze up to three months. Harvest Table has a wide range of collagen products that are available from www.harvesttable.co.za. Follow Catherine on Instagram: @whole_healthy_me.

July 16, 2021

WHY DO WE GET CRAVINGS?

Cravings’ are often the cause of overindulging and cheating on everyday healthy eating that contributes to weight gain. But…did you know that your ‘craving’ could be the cause of a deficiency in your diet or your body telling you that it needs a certain nutrient. Continue reading, if you want to know which nutrients you really need to nip those ‘cravings’ in the bud. Craving this…. Means you may be missing this… General overeating The science behind overeating, hunger and cravings is vast and can easily fill a book. We overeat for many reasons — hunger (the rumbling in your stomach) and appetite, of course — but also when we are tired or to celebrate, to be social, to soothe and to relieve boredom. However, a lack of silicon (found in nuts and seeds), tryptophan (found in cottage cheese, raisins, sweet potato and spinach) and tyrosine (present in orange, red, green fruits and vegetables, Vitamin C supplement) could also contribute to overeating. If you ‘crave’ the following foods, it could be your body telling you what you really need. Hormones and cravings As many as 70% of women suffer from PMS-related food cravings, bloating, fatigue, sleep disturbances, mood swings and irritability – any of which have the potential to sabotage a healthy diet. First, you have food cravings, usually for sweet, starchy foods with an underlay of fat, like chocolate ice cream. And then, your bad mood makes you say, ‘To hell with it!’ You lose your willpower to exercise and any control over what you are eating. What do we eat when those cravings hit? Chocolate is no. 1 on the hit parade, followed generally by other sweets. Salty foods, particularly chips, are a distant third. The hormonal ebbs and spikes that occur throughout a woman’s cycle are the major culprits in PMS. Cravings during PMS could further be exacerbated by a deficiency in zinc! Cravings, foods and moods Food also influences our mood and mood influences our food choices or could be the cause of you succumbing to that ‘craving’. If you find that your mood changes after meals and snacks, it may be that you’re lacking the nutrients that can help promote good mental health. Anxiety is often due to a deficiency of folic acid and magnesium. Folic acid can be found in foods such as meat, spinach, beetroot and asparagus. Depression could be made worse if your diet is lacking in vitamin B6 and B3 found in lean meat, oily fish (salmon, trout, tuna), whole grains, some fruits and vegetables as well as avocado. If poor concentration & attention is a problem then you need omega-3 fats and Vitamin B1 found in pork, seafood, whole grains, seeds and most vegetables. Insulin: Fuel for cravings Insulin resistance is a condition in which the body produces insulin but the body’s cells do not use the insulin properly. Insulin helps cells use blood glucose for energy. After you eat breakfast, lunch, or dinner, insulin is released into the bloodstream. Insulin’s job is to give muscles and organs permission to access sugar in the bloodstream. When people are insulin resistant, their muscle, fat and liver cells do not respond properly to insulin. As a result, their bodies need more insulin to help glucose enter cells. The pancreas tries to keep up with this increased demand for insulin by producing more. When there is too much insulin present, it contributes to sugar cravings as well as the “mid-afternoon lows.” Eventually, those sugar cravings lead to weight gain if we give in. Insulin resistance increases the risk of developing pre-diabetes, type 2 diabetes and cardiovascular disease. A person is classified as being insulin resistant if their middle circumference is >88cm (women) and >102cm (men). So get those measuring tapes out……or alternatively your Dietitian would be able to arrange for the necessary blood tests to be performed to determine if you are insulin resistant. Insulin resistance is a major global health concern that proves to be difficult to combat. Are you a victim? Tips on controlling those nasty cravings Have regular meals as well as snacks and DON’T skip meals. This will help maintain healthy blood sugar levels and prevent cravings. Limit starchy carbohydrates intake to meal times only and choose Low Glycemic Index starches. NO Starchy carbohydrate snacks – rather choose lean protein e.g. biltong, a small portion of nuts or yoghurt Exclude refined sugar like jelly, sweets or biscuits – this will only make the cravings worse! Know your metabolic rate: use it as an indication of the total carbohydrates that you need (and are allowed to eat) in a day –Your dietitian would be able to measure this for you. Have yourself checked out! Our dietitian’s take a complete diet history, assess your diet and establish which nutrients you are lacking in. Anél, Caryn or Sanmare can then advise you on how to make the necessary dietary changes to ensure a nutritionally balanced diet. If you are concerned about the nutritional adequacy of your diet, then make use of a good quality, comprehensive multi-vitamin/mineral supplement. Ask your dietitian for advice. Craving sugar and carbohydrates? Then consider using a chromium supplement. Chromium helps to maintain blood-sugar levels, by assisting insulin to do its job and keep the blood-sugar levels even which reduces sugar cravings. You require 200 mcg Chromium, twice a day, for control of cravings. Some forms of chromium may be toxic – so make sure you use the correct supplement. Discuss this with your dietitian, otherwise come and have a look at the practice where we stock the correct brands of chromium. Brushing your teeth is a tactic to help avoid late night snacking, which is mainly something that’s habitual. Many times when we eat late at night, it’s by force of habit, not because we are really ‘craving’ or hungry. Another tactic is to avoid the kitchen after a certain time at night, say 8pm. Many of us go in the kitchen like mindless zombies looking for stuff to munch on, so this “no kitchen re-entry” rule

July 15, 2021

14 July is Mac and Cheese Day!

This easy-to-make classic is a failproof winner for all busy moms! We’ve taken our version of this dish to the next level by adding more flavour and some extra crunch. Cheese is a good source of calcium, protein, and phosphorus; three nutrients particularly important to help build and maintain healthy bones, making our Triple Mac and Cheese a nutritious meal with each serving including about 60 grams of cheese. Serves 4-6 people Ingredients 100 g salted butter 100 g (3/4 cup) flour 750 ml full-cream milk 180 g (1.½ cup) grated mild cheddar cheese 120 g (1 cup) grated white mature cheddar cheese 40 g (1/3 cup) parmesan cheese 1/4 tsp paprika 1/2 tsp mustard powder 500 g pasta – fusilli is recommended For the topping 60 g (1/2 cup) mild cheddar cheese (as a topping) 1 small packet sour cream and chives crisps – crushed (get the kids to help out) salt and pepper to taste Method Pre-heat the oven to 180°C. Bring a big pot of water to the boil then season well with salt. Cook the pasta by following the package instructions. Whilst the pasta is cooking, start the triple cheese sauce. In a large saucepan, on a medium-high heat, melt the butter, then add all the flour. Whisk it together and cook them for about a minute. It should form a smooth paste called a roux. Then remove from the heat. Heat up the milk in the microwave for about 2-4 minutes, this will prevent lumping. Add small amounts of the hot milk to the roux, and mix well until incorporated each time. Cook the sauce for a few minutes, whisking the entire time with a hand whisk for about 5-10 min. Your white sauce should be nice and smooth and quite thick. If it’s too thick then just add a bit more milk. Remove the pan from the heat and then add the cheeses, give it a good stir until all the cheese have melted. Add the paprika and mustard powder, mix well. Season with salt and ground pepper. Set aside. Once the noodles are done, firm to the bite – al dente, drain and then return them to the pot, pour about 3/4 of the cheese sauce into the pasta and give it a good stir with spoon. Pour the Triple Mac and Cheese into a greased, oven proof dish. Add the remaining cheese sauce on top of the pasta and smooth it out using the back of a spoon. Make sure you cover the entire surface. In a small bowl decant the packet of crisps and crush it. Mix the half cup of grated cheddar cheese with the crisps. Sprinkle this mixture on top of the Mac and Cheese. Pop it in the oven for about 20 minutes or until the top is golden brown. Enjoy! Nutrition analysis Serving size: 280 g Energy (kJ) 1434 Protein (g) 13.2 Total Carbohydrates (g) 34.2 Fat (g) 16 Calcium (mg) 162 To download the recipe card and find other dairy inspired recipes, visit https://www.rediscoverdairy.co.za/otw-portfolio-category/recipes-dairy/

July 14, 2021

The Do’s and Don’ts of Baby’s First Foods

Your baby is nearing six months and excitement starts to mount as you prepare to introduce solids for the first time. To help you navigate your way through this journey, here are a few top do’s and don’ts. DO: ● Even though milk alone may not meet your baby’s nutritional needs from 6 months, milk is still an important source of nutrients essential for healthy growth. This means that you will continue to offer your baby milk when you start with solid foods. Squish 100% fruit and veg purees are the perfect way to introduce solids to your baby – free from preservatives, flavourings, colourants and starch, the Squish range of fruit and veg purees offer a convenient solution to baby’s weaning needs. ● Look beyond cereal or porridge as a first food. Traditionally, starches like cereals and soft porridge (e.g. rice porridge or maize porridge) are preferred. While these are good options, you can also try other foods like puréed sweet potato, butternut, carrots, apples, pears, pawpaw, and peaches. ● For a convenient way to get your baby to try their first foods, why not try Squish 100% fruit and veg purees? Squish offers a range of 100% fruit and veg purees and pressed 100% fruit and veg juices. The convenient pouches are well-loved amongst mommies and are perfect for babies from the first introduction of solids, right through the weaning process – from babies to toddlers and beyond. ● Prepare your baby’s first food with milk. Regardless of the food you choose, prepare it with baby’s milk to help your baby recognise a flavour that they have been used to for the past 6 months. Offer this food for three days before moving on to another food or changing the flavour in the food, to check that babyyour is not allergic to anything. The Squish range of single fruits like Squish 100% Apple puree or Squish 100% Pear puree are a convenient way to start baby on solids. ● Offer your baby a variety of flavours from early on. It is good practice as you progress on your solids journey, but continually offer baby’s tastebuds new flavours and taste dimensions. Blend starches, fruit, vegetables and flavours in interesting combinations e.g. beetroot and blueberry, cinnamon and pumpkin, oats and apple puree, cauliflower and peach, etc. Squish 100% fruit and veg purees offer a wide range of flavour choices, all ready for you and baby to try, no mess, no fuss. Like Squish Summer Berries, Squish Medley of Fruits, and Squish Mixed Veg, or why not try our NEW Squish apple, sweet potato and sweet corn, or NEW Squish sweet potato, apple and cinnamon puree. ● Let your baby play with food. The eating experience is about more than just taste and the other senses like sight, feeling and smell are equally important. Allow your baby to experiment with the food you are serving by adding some to the tray of the feeding chair or scooping into their little hands. This will encourage your baby to start moving the hand to the mouth to learn the important skill of self-feeding. DON’T: ● Do not introduce solids for the first time when your baby is sick. Illnesses, fever, teething, and runny stomachs are not a good time to try solids as your baby will not be in a happy space. ● Do not limit your baby’s exposure to other textures. While it is important to start with pureed options as your baby first experiences the change in texture from liquid milk, it is easy to get stuck here. Be sure to progress to lumpier foods over time. Go from fully pureed to leaving some lumps, and rather than using a blender roughly mash with the back of a fork. The ability to handle lumpier foods is important long term for your baby’s oral development for speech and can happen quicker than most parents realise. ● Do not prepare baby’s food with added salt and sugar. A baby’s kidneys are not mature enough to manage a lot of salt. There is no need to prepare food with added salt, and it is advised to avoid adding salt when preparing your baby’s meals. There is also no need to add sugar. Let your baby get used to the natural sweetness from foods like fruit and dairy. Rather use a variety of herbs and spices to excite your baby’s taste buds, such as cinnamon, cumin, mint, vanilla essence, etc. ● Do not avoid rejected foods. Studies have shown that it takes up to 15 exposures of a new food before a baby is likely to eat it. To help track this, make a list of foods like fruits, vegetables, protein and starches and place on the fridge. Every time you offer it to your baby, mark it off with a tick (if liked) or cross (if baby spits it out). Simply freeze the pureed food that your baby rejects and try (and try and try) again another time. ● Do not avoid fruit. There is no evidence that babies will not like vegetables if they have already had naturally sweeter fruit. Suitable fruits can be introduced early on, such as apple puree or mashed banana. You can also mix fruits with yoghurt and vegetables, such as carrot and apple puree or sweet potato and pear puree. Do not worry or stress too much, follow your baby’s lead and enjoy these special first moments watching your baby learn and find their way. Whatever it is, remember your baby will let you know when it is ready and you should enjoy the process.

July 13, 2021

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