Expert Advice from Bonitas Medical Fund
Bonitas – innovation, life stages and quality care

Essential check-ups for women

Non-communicable diseases (NCDs), known as lifestyle diseases, pose some of the biggest threats to the health of South Africans. They are a result of the way we live, combined with genetic, physiological, environmental and behavioural factors. The most common are hypertension (or high blood pressure), diabetes and obesity. It is imperative to have regular or annual check-ups.  Dr Morgan Mkhatshwa, Head of Operations at Bonitas Medical Fund, offers advice about these tests and others specifically for women.  Weight and BMI Almost 70% of women in South Africa are overweight or obese. The Body Mass Indicator (BMI) is used to check if you are a healthy weight. To calculate your BMI: Divide your weight in kilograms (kg) by your height in metres (m) Then divide the answer by your height again  Good to know Underweight <than 18.5 Normal weight 18.5 to 24.9 Overweight 25 to 29.9 Obese 30> Diabetes With over 4.6 million people in South Africa living with diabetes, it’s important to check your blood glucose. There are two main types of diabetes: Type 1 and Type 2. They are different conditions but are both serious and need to be treated and managed properly. One of the biggest problems with diabetes is when it remains undiagnosed. This can lead to blindness, heart attackstroke, kidney failure, impotence and amputation so it’s vital to be checked. Blood pressure Hypertension (high blood pressure) is when blood pressure stays elevated over time. It is often referred to as the ‘silent killer’ since nearly 33% of people who have it, don’t know it.  If your blood pressure is too high, it puts extra strain on your arteries (and your heart) and if it’s not treated, hypertension can cause kidney failure, eye problems and heart disease. Good to know   Range Normal 120/80 to 129/84 Upper end of Normal 130/85 to 139/89 Mild hypertension 140/90 to 159/99 Moderate hypertension 160/100 to 179/109 Severe hypertension More than 180/110 Besides testing for these three main NCDs, Dr Mkhatshwa also advocates specific checks for women. A Mammogram From the age of 18 you should do regular self-examination of your breasts, if you see or feel any changes, consult your doctor immediately. Early detection increases the chance of survival and can save your life.  Some doctors recommend having a mammogram, every two years from the age of 40, others believe you only need to start at 50 years of age. A mammogram is a low-dose X-ray which radiologists analyse to look for changes in breast tissue.  Although the greatest risk for breast cancer is age, women can get breast cancer from a very early age.   Cervical cancer South Africa has a high rate of cervical cancer, this has been attributed to the fact that not enough women are screened regularly. Screening can detect early changes in the cervix which can be treated and save your life.  Screening includes:  Pap test (pap smear) which looks for cell changes (pre-cancers) in the cervix that may progress to cancer if not treated.  The Human Papillomavirus (HPV) test. Looks for the virus that causes most cervical cancers It is recommended that between the ages of 21and 65, women should have a pap smear every two years and, from the age of 30 onwards, a pap smear and HPV test can be done every 5 years A vaccine has been developed to protect women from getting HPV. It is administered free of charge, annually, to girls between Grade 4 and 7 (9 to 12 years of age) in all government schools. The HPV vaccination can be a cost-effective strategy in lowering the cervical cancer risk among women in South Africa. Bone Density As you age, your bones become thinner and weaker. Over time this can lead to a condition called osteoporosis. If you’re aged 65 or older a bone density test is recommended.  Called a DEXA scan, the frequency of this screening varies depending on your bone density and other risk factors. Your doctor may suggest you have this test earlier if you: Broke a bone in the past Have taken steroids for a long time Have rheumatoid arthritis Are underweight  Have a parent who has broken a hip after a minor injury Treatment for osteoporosis is available – usually the first choice is Bisphosphonates. Colorectal Cancer Screening These tests look for cancer in the colon or rectum by checking for tissue growths, called polyps. If you don’t have an elevated risk for cancer, then you should start having these tests when you turn 45. A colonoscopy, where the doctor looks at your entire colon, should be done every 3-10 years depending on what is found during your exam.  A Faecal Immunochemical Test (FIT) should happen annually. The FIT is also a screening test for colon cancer which tests for hidden blood in the stool, which can be an early sign of cancer.  Skin Checks Skin cancer is caused by the abnormal growth of skin cells – usually on the skin that has been exposed to the sun but not always. There are three major types of skin cancer: Basal cell carcinoma, squamous cell carcinoma and melanoma.  Examine your skin carefully at least once a month and, if you are prone to getting lots of moles, go to a dermatologist and have the mole ‘mapped.’  If skin cancers are found early and treated, they are almost always curable.   If you have a history of skin cancer in your family have your skin checked regularly by a doctor.  Remember early detection of any of these conditions can save your life, so remember to go for regular check-ups with your doctor. 

Bonitas – innovation, life stages and quality care

ASTHMA

Asthma is one of the most common chronic illnesses, affecting over 339 million people worldwide.  According to the World Health Organisation (WHO), asthma kills around 1 000 people every day and the prevalence is rising.  South Africa is ranked 25th worldwide for asthma prevalence and is ranked fifth for asthma mortality. The lack of appropriate diagnosis, treatment or access to care may be important considerations in tackling asthma morbidity and mortality in South Africa.  What is asthma? Asthma is one of the most common respiratory complaints in the world where your airways – known as bronchial rubes – become inflamed. This swelling or inflammation makes the airways extremely sensitive to irritations and increases their susceptibility to an allergic reaction. In an allergic reaction, the airways swell and the muscles around the airway tighten, making it difficult for air to move in and out of the lungs. It affects approximately one in 10 children (10%) and one in 20 adults (5%) and can occur for the first time at any age, even in adulthood. Although asthma usually begins before the age of five, a few children affected will ‘outgrow’ it during their teenage years but it usually persists if contracted in adulthood. Asthma tends to run in families, as do related allergic conditions like hay fever and eczema Signs and symptoms Asthma is often under-diagnosed and under-treated.  If you fail to recognise and avoid triggers that lead to your tightened airways, you may have an asthma attack, feel respiratory distress or experience a life-threatening situation.  So, it’s important that you know how to avoid the triggers and recognise the signs of this condition to enjoy a better quality of life.   Symptoms can range from mild to more serious depending on the severity of the illness but include: Coughing that does not subside and gets worse at night Wheezing Shortness of breath Tightness or pain in the chest What causes asthma? The exact cause of the asthmatic process is not well understood but it is thought to be triggered off by an allergy or when the lungs are irritated by something in the air. Research shows that the risk facts are a combination of genetic predisposition and environmental exposure to inhaled substances and particles that may cause allergic reactions or irritate the airways.  These include indoor allergens – such as dust mites and pet dander in the home, outdoor allergens – such as pollen and mould as well as tobacco smoke and air pollution. Other triggers can include cold air, stress or physical exercise. Certain medications, such as aspirin and other non-steroid anti-inflammatory drugs and beta-blockers (which are used to treat high blood pressure, heart conditions and migraine) can also set off an asthma attack.  Factors associated with asthma prevalence or disease severity in South African children include the adoption of an urban lifestyle, atopy (a genetic predisposition),obesity, respiratory infection, or exposure to industrial pollution or tobacco smoke.  Treating asthma Asthma can be life threatening when left untreated and cannot be cured but, with the right treatment most asthmatics will lead completely normal lives. The aim of treatment should be to make the lungs and breathing tubes as normal as possible so that there are minimal symptoms and as little disruption to ordinary life as possible. Get help Bonitas Medical Fund says, ‘If you are experiencing asthma symptoms or think you might have asthma, it is important for you to talk to your GP.  This will help you establish if your symptoms are linked to asthma or whether something else is causing them.’

Bonitas – innovation, life stages and quality care

Dealing with Postpartum Depression – plus ways to deal with mental health after pregnancy

As a new mom, the birth of your baby is a beautiful and exciting time, but there is a darker side to childbirth. Postpartum depression affects about 15% of moms after delivery, and while it is a serious disorder it can be overcome through treatment. What is Postpartum depression? Feelings of anxiety, sadness and fatigue are common after birth and are often referred to as the ‘baby blues’ and should subside within the first two weeks. However, if these feelings stick around for longer, you could be experiencing postpartum depression. Restlessness, mood swings, insomnia, irritability, disconnection from your baby and feeling of worthlessness are all red flags for postpartum depression. Some moms feel guilty or ashamed to be feeling this way, however PPD can affect any woman. Don’t be afraid to reach out for help, as PDD is treatable through both medicated and unmedicated options. What should I do if I have the symptoms of Postpartum Depression? The good news is that PPD is treatable. There are a variety of common types of treatment, which depend on the type and severity of symptoms. Treatment can include counselling, therapy groups, antidepressants and hormone therapy. Self-help groups can be helpful, as it allows you to connect with others who have experienced similar problems and stop feelings of isolation. Recovery time will also vary from mother to mother, but untreated the disorder will last much longer and can interrupt mother-child bonding. Getting help does not mean you are a bad mother, it is important to reach out if you are feeling depressed. Postpartum Psychosis In rare cases moms can develop postpartum psychosis. This should be treated as a medical emergency, and it is essential that you receive help right away.  Symptoms include paranoia, delusion and erratic/disorganised behaviour.        How to deal with mental health after pregnancy  Your mental health is critical to you and your child’s well-being. If you are worried about PPD it is important to get professional help. However, you can help your mood by slowly getting back into exercise, setting aside time for yourself and leaning on those around you for support. It is important to stay connected to family and friends so that you don’t feel alone.

Bonitas – innovation, life stages and quality care

A partnership to bring help to those who need it most

When you’re looking for positive, purposeful, swift action in a time of crisis there’s one organisation you know you can rely on. The Gift of the Givers Foundation is always ready to step in when needed, getting on with the job at hand with the minimum of fuss but with maximum results.  ‘The Gift of the Givers needs no introduction,’ says Lee Callakoppen, Principal Officer of Bonitas Medical Fund.  ‘The organisation continues to go beyond the call of duty to bring humanitarian aid where needed.  It has built its reputation on the principles we, as a corporate citizen, also value: Respect, care, professionalism and dedication. Their swift and problem solving response in the face of any disaster – be it a pandemic, fire, flood, earthquake, tsunami or war – is to be highly commended.  And we are proud to announce that Bonitas will be partnering with them for the year ahead.’  For 30 years this extraordinary, non-governmental disaster response organisation has been responding to global challenges, in an effort to bring hope, life and restore dignity to the most vulnerable of people. Gift of the Givers primary focus is disaster response but other key areas of assistance include hunger alleviation, water provision, healthcare, education and social upliftment. Headed up by medical doctor, turned humanitarian, Dr Imtiaz Sooliman, Gift of the Givers has repaired and restocked hospitals, run clinics, sunk boreholes, dug wells, provided food and shelter to millions … and so much more. And, more recently, during the Covid-19 pandemic, KZN riots and water shortages in the Eastern Cape, the NGO brought relief to those who needed it most.  ‘Our association with Gift of the Givers goes back a few years when we supported various projects on an ad hoc basis.  However, recently we reassessed and realigned our CSI strategy to be in sync with our mantra: ‘A Medical Aid for South Africa’,’ says Callakoppen. ’This means us investing in the social upliftment of South Africans. And who better to partner with than this leading philanthropic organisation. The Bonitas values align with that of the Gift of the Givers and we look forward to working with them to provide relief to the most vulnerable and marginalised communities, specifically in the field of healthcare interventions.’ ‘We joined Bonitas as our medical scheme in 2019,’ says Dr Sooliman. ‘We worked with our financial advisors to find the most appropriate scheme and plan for our staff and have been impressed with their service, professionalism and how the member always comes first. As a paypoint for the Fund, we interact with the team regularly and, through these interactions, have realised there is synergy in our ethos. This led to us working alongside them on selected projects but we are thrilled they are formalising a partnership with us.’  Sooliman says the private sector plays a vital role in helping the organisation fulfil its humanitarian vision. ‘By working in partnership with like-minded and committed corporate partners, we have the ability to make a real difference in the lives of some of the most vulnerable people across South Africa, throughout Africa and the world.’ ‘We have handed over an initial R500 000k that will be used for healthcare related disasters,’ says Callakoppen, ‘However, additional funding has been set aside for specific healthcare related projects, such as hospital revamps, that are close to the hearts of both the Fund and Gift of the Givers.’  ‘I have been fortunate to meet Dr Sooliman on a few occasions and he has engaged with our Bonitas Board,’ says Callakoppen. ’It was humbling to learn more about the healthcare interventions they have put in place, the impact these have had and also just how much they can achieve in a day. He is passionate about the work they do and has a solid belief in the common humanity that unites us. This resonates throughout the organisation, leading with integrity and honesty. We look forward to the lessons we will learn while working alongside them on future projects.’

Bonitas – innovation, life stages and quality care

Stretching your medical aid benefits

Everyone is feeling the pinch and looking for ways to stretch their budget. This is true of healthcare too, especially when it comes to medical cover.  It’s important to manage your medical expenses if you want your benefits to last. The smart move is to know what your plan offers and what you can do to avoid unnecessary out-of-pocket expenses.  That way you can save money while managing your health. Lee Callakoppen, Principal Officer of Bonitas Medical Fund, give us some tips on how you stretch your medical aid benefits. Understand your plan and what it offers  Knowledge is power and when it comes to medical aid this is especially true. Firstly, it’s important to make sure you have chosen the right plan for your healthcare needs.  If you’re battling to make a decision, consult an independent broker. Brokers are accredited by the Council of Medical Schemes so are qualified to offer advice and support and there’s no extra charge for this service. Then, read through the plan you’ve selected and understand all the benefits, limits as well as any additional rules, regulations or added value benefits.  Use DSPs or networks Using network doctors, specialists, hospitals or Designated Service Providers (DSPs) is essential if you want to make your medical aid last longer. It means you won’t be charged more than the negotiated preferential rates. Remember this includes knowing your scheme’s key providers, such as which ambulance to call in an emergency.  Not using a DSP can result in a co-payment or non-payment for the service. Ask your pharmacist Consult your pharmacist for advice on over-the-counter medicine and/or switching to generic medicines.  Using generic medicine, which has the same active ingredient, strength and dosage as the original brand but is less expensive, helps save costs.  In addition, consider using a clinic or nurse practitioner to get your blood pressure screened, for your flu vaccination and other primary healthcare concerns – this saves on the consultation fee charged by your GP. Managed Care benefits Most schemes offer programmes to help you manage chronic conditions such as cancer, diabetes, HIV/AIDS and back and neck problems.  These programmes are usually covered from the risk portion of your medical contribution and are not funded from your savings account. They help you use your benefits to maximum advantage while ensuring you receive quality care by using specific providers. Other benefits – such as maternity consultations, wellness benefits, preventative care and dentistry – are also paid from risk by some schemes. Again giving you more value for money and are in addition to your savings and day-to-day benefits.  Boosting your benefits  Carefully read through what your plan offers – especially when it comes to enhanced benefits – and choose wisely.  Remember, not all additional benefits are equal. For example does your plan cover childhood vaccines from risk?  If so, this is a saving of thousands of Rands, especially in the first 18 months of life  This year, Bonitas invested R446 million in additional benefits through a benefit booster which is available on all plans, including the hospital plan (but excluding BonCap). Members tap in by completing a wellness assessment (which can be done online) and then have access to additional benefits which range from R940 and R2 730 (depending on the plan) to cover expenses such as: GP and specialist consultations Acute and over-the-counter medicine Biokineticist and physiotherapist consultations and treatment  Paramedical services  Alternative healthcare  X-rays Blood tests Go virtual Look out for telemedicine or virtual consultation options which are around 60% cheaper than an average consult.  A doctor will engage with you in a virtual video consultation on a medical issue and advise you on the most clinically appropriate steps for further care.  Be inquisitive, ask questions Ahead of any procedure, in or out of hospital, ask the right questions. Check that your healthcare provider is on your scheme’s network in order to secure a better rate. Unless the procedure is an emergency, you will need to get pre-authorisation. At the same time, request a quote so you know, upfront, what the costs will be and whether you will be covered or if you are being expected to make a co-payment. If so, negotiate.  Stay healthy With Non-Communicable Diseases (NCDs) or lifestyle disease fast becoming a pandemic in South Africa, it’s important to take care of your health by eating correctly, getting enough sleep, exercising and reducing your stress levels.   ‘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 in researching and understanding the medical aid plan you’ve selected.  Read the information sent to you, including the fine print to understand the Scheme Rules. If in doubt, phone the call centre, your broker or financial advisor. This will go a long way in helping you know your rights and making the most of your benefits.’

Bonitas – innovation, life stages and quality care

Making changes to your medical aid

Wherever possible, consumers are tightening their belts and looking at ways to consolidate expenses and save money.  Healthcare is no exception. Traditionally, members of medical aids re-evaluated their medical cover annually, to coincide with increase announcements as well as changes to plans and benefits which come into effect on January 1 each year.  However due to the pandemic, a number of medical aid schemes have deferred or postponed their increase announcements. This new pricing is being introduced at different times during the year and at varying percentages – often above inflation.   ‘This has caused some confusion and challenges,’ says Lee Callakoppen, Principal Officer of Bonitas Medical Fund – which opted not to defer increases. ‘Members are free to change their options, once a year, during the open period. However, with deferred increases, this often falls out of the open period.  This means members start paying the increased premium after to change options has closed.’  Callakoppen explains that the medical aid industry is highly regulated with specific rules and regulations that could impact changing plans and moving schemes. These include waiting periods, late joiner fees and accumulated savings – that all need to be considered when changing plans   Can you change your membership any time during the year? You can change at any time but usually this happens during open period.  When changing, waiting periods might apply and the savings allocation of the plan may be affected. Make sure you have not already used more than a pro-rated percentage of the benefits or you might have to replay it. This will happen if you have depleted the savings’ portion before the end of the year and switch to another medical aid. What is a waiting period? According to the Medical Schemes Act, medical aid schemes are entitled to impose waiting periods – there are two categories: General waiting period (up to three months) and a condition-specific waiting period (up to 12 months).  This protects other members of the Scheme by ensuring individuals can’t make large claims shortly after joining and then cancelling their membership. When do waiting periods apply? Waiting periods generally apply if you move from one medical aid to another, you or your dependants were not on a medical aid for a period of at least 90 days before you joined, or you have never been a member of a medical aid. Can these be waivered? Waiting periods can be waivered but this depends on the medical scheme.  Do you pay premiums during a waiting period? Yes, you continue to pay your full premium during the waiting period. What if you change from one scheme to another? Your specific details and medical history will be considered, for example pre-existing medical conditions, how long you have belonged to a medical aid, etc., and underwriting may apply. What is a late-joiner penalty? Schemes can impose late-joiner penalties on individuals who join after the age of 35, who have never been medical aid members or those who have not belonged to a medical aid for a specified period of time since April 2001.  Can you move directly from hospital insurance to medical aid? Late-joiner penalties will apply if you are over the age of 35 and move from a hospital insurance to any form of medical aid (including a hospital plan).  Does the late-joiner penal reduce over time?  No, unfortunately not. Once you are paying a late-joiner penalty, it remains in place.  ‘The bottom line is that members need to do due diligence if they are considering switching medical plans or schemes. They need to evaluate the monthly contribution against the benefits being offered and make sure they will cover their healthcare needs,’ says Callakoppen.

Advice from the experts
RediscoverDairy

“Milk, what a winner! “

“Cow’s milk is a versatile and convenient source of essential nutrients for everyone. It is one of the top food sources of calcium and also contains a unique combination of valuable nutrients, of which some are typically lacking in many South Africans’ diets,” says registered dietitian at Rediscover Dairy, Maretha Vermaak. These include calcium, potassium and vitamin A. Milk is also an affordable source of good-quality protein, and its overall nutritional value stems from more than just the sum of its individual nutrients. What’s more is that milk is a filling food item, ready to be enjoyed just as it is or as a base in other dishes. Here’s what you should know when choosing the best milk options for everyone in your family. Your milk choices  The only difference between full-cream, low-fat and fat-free milk is the amount of fat per serving, which is also reflected by the energy value (kJ). A 250 ml serving full-cream milk contains 8 g fat and 640 kJ compared with 4 g fat and 518 kJ in low-fat milk. Fat-free milk contains 0.5 g fat and 362 kJ per 250 ml serving. You can also choose to buy fresh (pasteurised) milk or milk that keeps for longer, such as long-life or powdered milk. It doesn’t matter which one you choose – each offers you all the goodness of cow’s milk. Always keep fresh milk in the fridge. Long-life milk can be stored in the cupboard until you need it, but put it in the fridge once it has been opened. Powdered milk is convenient because you can prepare only as much as you need at one time. Know what’s in your basket Be sure that what you buy as powdered milk is made from real cow’s milk. The list of ingredients will be short and the first item will always be full-cream or fat-free (cow’s) milk. If not, it’s not real milk. Don’t be fooled: coffee creamer is not cow’s milk! Coffee creamer is made from unhealthy plant fats and contains very little protein (0.1%) and no calcium or any of the other important nutrients of milk. Coffee creamer is not a substitute for milk and can never replace milk or formula milk in the diet of children or babies. Take your pick: you’ll get the same unique combination of nutrients and the taste you love whichever milk option you choose!  Did you know?  Want to use milk later? Simply freeze it in smaller containers, and then let it thaw in the fridge before use. A quick shake once thawed and it’s ready to drink or use in your favourite recipes.   Do you have any questions about dairy? Rediscover Dairy has your back, just visit the AskDAIRY page and find an answer to any of your questions. We now have more than 100 questions and answers listed: https://www.rediscoverdairy.co.za/ask-dairy/

Mums Support Network

The silent victims of PND

One in three women suffer from Perinatal Distress (PND) in our country, according to the South African Depression and Anxiety Group (SADAG). But the terrifying truth is that it’s not just the women who suffer; it’s often their partners who take strain, even to the point of being diagnosed with PND themselves.  Hubby’s hormones Women’s hormones undergo major changes during and after pregnancy, but they’re not the only ones. The lack of sleep and increased stress that new fathers experience can also take a toll on their bodies, creating real hormonal shifts that are often overlooked. Craig*, whose wife Claire* was diagnosed with PND soon after the birth of their first child, began to feel off kilter around the same time, but “everyone was so concerned with Claire, nobody even asked me how I was doing.” Because Claire wasn’t coping, Craig felt added pressure to take on extra duties with the baby and around the house – on top of maintaining a full-time job. He “somehow muscled through” those first few difficult weeks, which turned into months before he realised how severely it had affected him.  Real men do cry At the end of his rope, Craig realised he had to do something about his situation. He reached out to a friend, who suggested he see a doctor. Through a combination of medical support, psychological therapy, and practical assistance (in the form of family, friends and a night nurse), Craig made a full recovery and is the happy husband and father he always dreamed of being. “It was the darkest and scariest period of my life,” he confesses. “Sometimes I’m not even sure how I made it through, but I am so glad that I did.” Not only is it unhelpful to bottle up emotions instead of working through them in a healthy way, it also sets an unrealistic and unhealthy example for older children and others who look up to you as a male role model. Like all humans, men experience a range of feelings triggered by both hormones and environmental factors, and by reaching out for help, you are doing the best thing for yourself, your family, and for society in general.  Risk factors Each father is an individual, but there are broad factors that may place someone at added risk of developing PND. These include a personal or family history of mental illness, a strained relationship with the mother of the child, or difficulties with the child – this could be anything from colic to serious medical conditions that induce additional stress and/or concern. Financial pressure, problems at work and feeling unsupported (not having a circle of family or friends to confide in) can also increase the risk. Single fathers are also at added risk.  However, perhaps the biggest risk factor is that so many cases of paternal PND go undiagnosed (or are diagnosed too late, once major damage has already been done) because the condition is not acknowledged or accepted as a legitimate illness. “Let me tell you, it is real!” implores Craig.  It’s essential that every new and expectant dad ensure he has the support of at least a few key friends or family members who can be a shoulder to lean on and, occasionally, a pair of hands to hold the baby. Further, we as a society need to update our mindset when it comes to supporting new and growing families. “People always ask how the baby is,” Craig points out. “Sometimes they ask how the mother is doing. But nobody ever asks the dad.” A family affair Treatment of the mother is important but should not be in isolation from treatment of the family as a unit. Some doctors are reluctant to include fathers in the treatment plan for PND or even to talk to them about it, because of concerns about breeching doctor-patient confidentiality. This further disempowers fathers from helping to heal the family unit as a whole. It’s crucial to find a healthcare practitioner that sees and treats new and expectant families together (this, of course, includes a broad range of family structures including unmarried partners, same-sex families, adoptive parents and single-parents with their own unique support structures).   Don’t live in denial  Craig’s advice for dads struggling with PND? “It doesn’t matter how you got here. It doesn’t matter what you think of mental illness. It does matter that you are here. It does matter that your partner needs kindness and the way to provide that is to accept that you are here. Then act.” You heard the man! Make that call. Take that first step. You – and your family – deserve it.  *Names have been changed to protect identities.

Bonitas – innovation, life stages and quality care

Infant Milestones: the first year

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Milestones: 1-3 months Milestones for months 1 to 3 include: Ability to raise head and chest when laying on stomach Stretches arms out and kicks when laying on back Smiles purposefully Enjoys playing with other people Can follow a moving object with eyes Ability to open and shut hands and bring hands to mouth Ability to grasp and shake a toy Communication includes facial expressions and body movement, coo’s and babbles Begins to imitate some sounds and expressions Begins to recognize toys and people from a distance Hand-eye coordination improving Milestones: 4-7 months Milestones for months 4 to 7 include: Uses hands and mouth to explore Can find a partially hidden object Attempts to get objects that are out of their reach Can roll from back to tummy and tummy to back Can sit by self for a short time, with or without hands and sit in a highchair Ability to transfer toys between hands, point and reach for objects Communication includes using more variety of sounds and pitches; uses sound to reflect moods, babbles to get attention and can imitate sounds better Play becomes more intentional Milestones: 8-12 months Milestones for months 8 to 12 include: Can move to a sitting position and crawling position on his/her own Crawling Sitting independently Pull up, stand and walk while holding onto furniture; may even take a few steps independently Grasp objects with thumb and first finger; can finger feed themselves Place toys into containers and take them out; find toys that are hidden Communication includes saying mama and dada, oh-oh, shaking head yes or no and imitating other sounds; may even say their first word Uncomfortable around strangers and cries when mom or dad leaves

RediscoverDairy

World Milk Day reminds us why milk is great for busy parents and families

There’s little doubt that our pandemic experience over the past year, has increased our focus on our family’s health and well-being.  The trend towards ‘functional foods’, those with benefits beyond simple nutrition, has been accelerated and is likely to carry through into our post-Covid lifestyles. In this quest for healthier eating, many of us are discovering more about some of the foods that have been our favourites since childhood.  Milk is a good example.  It’s a whole food with a unique combination of nutrients that contribute to health at all stages of life. 1 June is the celebration of World Milk Day, and it highlights that dairy offers the family multiple benefits, from meeting our daily energy requirements and promoting gut health, to helping us get a good night’s sleep and strengthening our immune systems.  As a parent, dairy has your back Dairy gives everyone in your family nutritional support to help cope with busy and demanding days. Always delicious and amazingly versatile, it’s a favourite kids’ food. That’s such a blessing because dairy is a powerful daily nutritional boost, ideal for growing bodies.  Registered dietitian at Rediscover Dairy, Maretha Vermaak says, “Milk is a source of valuable nutrients such as good quality protein, naturally occurring sugars, and micronutrients such as vitamins and minerals and an array of different fats. This one-of-its-kind nutritional profile offers a range of benefits from building bones and strengthening teeth, to supporting digestion and the immune system.” It’s so convenient to use, any time of the day, and in so many different ways. Dairy can easily be part of every meal, breakfast, lunch and dinner, as well as snacks and lunchboxes.  Including milk, maas, yoghurt or cheese in your family’s diet three times a day will help to ensure that your body gets what it needs.  Check out these family-focused dairy ideas from Rediscover Dairy.   Energy to get your family through the day – Dairy foods deliver a package of naturally occurring nutrients that are easily absorbed by the body while also providing energy. Vitamin B12 helps with energy metabolism and also keeps both adults and kids mentally alert throughout the day.  The protein in dairy is complete, which means it provides all the essential amino acids needed to build and repair body tissues. Essential amino acids cannot be made by our bodies and need to be taken in from protein-rich foods. Milk protein also makes you feel fuller for longer and can help to prevent unnecessary snacking. For the active family, milk and flavoured milk also offers a good rehydration option after high energy games, sports and outdoor family fun, while also helping with muscle recovery and repair.  Gut health for overall wellbeing – Young or older, a healthy gut microbiome – your intestinal community of microorganisms – supports overall health and wellbeing. Fermented dairy foods such as yoghurt, maas and kefir provide probiotics, which are active bacterial cultures that benefit the gut microbiome and impact on overall health. Adequate, daily portions of yoghurt, maas and kefir in your family’s eating regime helps to promote the diversity of the gut microbiota.  Strong immunity supports a productive and active lifestyle – We are all concerned about keeping healthy and warding off infections and illnesses that may impact on our family’s wellbeing. Eating a balanced diet that includes foods from all the different food groups will help build a strong immune system, so that each member of the family can lead a productive and active lifestyle. The protein, vitamin A and zinc provided by milk are especially beneficial in keeping immune systems strong, and the probiotics provided by fermented dairy products give extra support. A good night’s sleep – It’s true, a glass of warm milk at night will help you and your children sleep more peacefully. Elevated stress levels often interfere with our ability to get a good night’s rest. Milk contains the amino acid tryptophan and our bodies use tryptophan to produce the ‘feel-good’ hormone serotonin, which aids relaxation.  Dairy is affordable all-round nutrition Milk and dairy are nutrient rich, packed with many essential nutrients, and are definite nutritional value for money. By just adding milk, maas or yoghurt to a meal, you can make healthy food choices and give your family much-needed nutrients to stay strong and healthy.  Celebrate World Milk Day  Milk and dairy are worth celebrating indeed! Join in on 1 June this year and be part of World Milk Day. Connect with Rediscover Dairy on Facebook and Instagram and tap into all the great ways to include dairy in your family’s healthy lifestyle.

Bonitas – innovation, life stages and quality care

Boosting your immune system

The global pandemic has highlighted more than ever the need to stay healthy and keep our immune systems as strong as possible.  It is well documented that people with  co-morbidities and poorly functioning immune systems are at the highest risk of getting really ill from Covid-19.  Although you cannot suddenly reverse a co-morbidity or instantly boost your immune system, now is a good time to make your health and natural defences a priority.  Dr Morgan Mkhatshwa, Head of Operations at Bonitas Medical Fund offers some input as to how to boost our immune system and keep it that way.  What is the immune system? The immune system is a complex network of cells and proteins that defend the body against infection.  It also keeps a record of every germ (microbe) it has ever defeated, so it can recognise and destroy the microbe quickly if it enters the body again. Dr Mkhatshwa stresses the fact that Covid-19 is a novel (new) pathogen which means our bodies don’t have any existing antibodies to mount a defence. For that reason, it remains imperative to continue wearing masks and practising social distancing, hand hygiene and cough etiquette. Can over-the-counter vitamins and supplements help?   There is no magic pill that will instantly boost your immune system. However, together with a healthy lifestyle habits, various supplements can boost your immune system and give you a fighting chance.  What are considered useful vitamins and supplements to take? The recommendation for general health is a combination of 5 essential vitamins and minerals to keep your body healthy. These include: Vitamin C:  Supplementing with Vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold. This vitamin can also be found in oranges, grapefruit, broccoli, strawberries, red bell peppers and tomato juice. Vitamin D: Also fights off infections and maintains strong bones. Vitamin D has been highly researched in connection with Covid-19 because of its effect on the immune system. – it is found in salmon, mushrooms, milk, cereals and breads. Studies have shown that Vitamin D can expedite healing and stall inflammation in the respiratory system but there has not been robust clinical evidence to prove its use against Covid-19. Vitamin A:Helps regulate the immune system and protects against infections by keeping your tissues and skin healthy – it can be found in sweet potatoes, carrots, apricots and spinach. Vitamin E: Is an essential antioxidant that helps fight cell damage. Nuts and peanut butter are filled with Vitamin E. Zinc: Works as an antioxidant and boost the metabolism along with healing wounds.  Meat, shellfish, beans/legumes and nuts/seeds are high zinc foods. Zinc is needed for immune cell development and communication and plays an important role in inflammatory response. A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease. It has also been highly researched in the fight against Covid-19 but sadly has not shown any proven clinical results. Taking a deep breath – the science behind breathing and the immune function Your mental state influences your physical health. Our immune and lymphatic systems are chemical based so we are essentially a collection of chemicals, from our brains to our bones.  The air we breathe converts into chemicals that we need to fuel our cells. The way we breathe matters and even impacts our body chemistry. The physiological responses to deep, controlled, mindful breathing is so profound that if we could bottle them and sell them as drugs, they’d be worth a fortune.  Learn to exhale, activate your diaphragm, breathe deeply and work on fixing your posture. Simply thinking about better breathing will trigger positive immune responses. Breathing slowly and deeply is one of the most effective things you can do right now for your wellbeing. The immune function and auto-immune disease are complex topics. The state of our health is not black and white, nor can it be affected by one-stop solutions. A holistic approach to health will always win against quick fixes. Once we understand that, improvements in these essential body systems can happen naturally.  Will the flu vaccine help your immunity?  Flu vaccines have been shown to reduce the risk of influenza illness, hospitalisation and death. Not only will flu vaccinations reduce the risk of getting flu but are an important conservation measure for scarce health care resources. This remains a concern with the ongoing the Covid-19 pandemic.  A protective antibody response takes about 2 weeks to develop so should be taken early.  The third wave of Covid-19 in South Africa, as predicted by The National Institute for Communicable Diseases (NICD), has begun and Dr Mkhatshwa recommends doing everything you can to boost your immune system, according to your personal preference.   In terms of Covid-19, it’s especially important to understand that no supplement, diet or other lifestyle modification, other than social distancing and proper hygiene practices can protect you. 

Parenting Hub

Building muscle the healthy whey!

One of South Africa’s leading collagen pioneers, Harvest Table, has recently added to its innovative range of health-boosting products with the launch of its Power Shakes, specially-formulated sports nutrition for athletes of all shapes and sizes. Catherine Clark, the Owner and Founder of Harvest Table, says that as part of a healthy lifestyle, a growing number of South Africans are getting actively involved in sports on a regular basis. At the same time, consumers are becoming increasingly educated about their health and are looking for nutritional solutions that will boost their performance and their health.  “Attitudes towards exercising have changed during the past decade but sports supplements have not necessarily kept pace with the latest research,” Catherine says. “We identified a gap in the market to supply good quality sports nutrition that can help both the race snakes as well as the weekend warriors build muscle, sustain higher levels of activity and minimise injuries.”  So, Catherine and her team put their heads together to formulate a nutritional shake that would benefit athletes’ overall health and wellness. The result is a tasty range of three shakes that pack a powerful combination of grass-fed whey concentrate, collagen and I-glutamine, a unique blend that offers a wide range of health benefits. “Whey is a key ingredient in our shakes as athletes have been using it to build muscle for years. But whey is often over-processed and can be damaging to the digestive system, leading to discomfort and even ulcers,” Catherine explains. “To overcome this, we’ve used a good quality grass-fed whey that delivers the same muscle-building properties but is much gentler on the gut,” Catherine explains. While whey is seen as the prerequisite for building strong muscles, joint maintenance and bone strength are equally important for athletic performance. This is where collagen is recognised as the rising star in sports nutrition. Collagen is a basic building block for strong bones which are essential to support muscle development and help prevent injuries whilst also ensuring faster recovery times. “Collagen is a complex protein that acts like a glue in the connective tissues throughout your body. It has a special combination of 19 amino acids that help to fight inflammation and to repair, maintain and restore muscle mass. In fact, your tendons and ligaments are made up of around 75% collagen so supplementing your diet with collagen will help to reduce potential pain or injury and help you to recover, even after a strenuous workout,” Catherine explains. While injury prevention and quick recovery are important, most sportsmen and women want bags of energy as this is what really makes a massive difference when it comes to physical performance. Again, this is where collagen really is a stand-out. The amino acid glycine is found abundantly in collagen and this is needed to form creatine, which as any athlete knows, promotes healthy muscle growth and produces energy.  “The combination of ingredients in our Power Shakes ensure that you have more energy to move and exercise and more lean muscle on board to keep your metabolism fired up, making it much easier to power up your performance. Whether you’re hitting the road for a gentle five-kilometre training run or gearing up for a 100km bicycle race, you will have the optimal nutritional balance to go out harder and bounce back faster,” says Catherine.  The Harvest Table Power Shake range includes three varieties: Power, Endurance and Repair, each of which provides the nutritional support required to target a specific performance requirement. The Power Shake range can be ordered directly from the Harvest Table online shop at www.harvesttable.co.za Follow Catherine on Instagram: @whole_healthy_me.

Parenting Hub

AMASI is simply amazing!

Amasi (also known as maas) is a well-loved product that forms part of many cultures within South-Africa. Our ancestors traditionally prepared this fermented drink by storing unpasteurised cow’s milk in a calabash or hide sack. This allowed the milk to ferment. Today amasi is made by adding live cultures to full-cream pasteurised cow’s milk. These live cultures help the fermentation process along, which gives amasi its distinct sour taste and additional health effects.  This Mzansi culinary treasure is absolutely great for baking! Amasi is a perfect substitute if you can’t find buttermilk near you. Here is a fabulous, quick and easy Rediscover Dairy scone recipe you can try: You will need: 250 ml amasi (maas) or buttermilk  1 cup self-raising flour  1 cup grated cheddar cheese  ½ teaspoon salt 1 egg Pinch of cayenne pepper (optional)  Some extra goodies you can add to the batter:  Chopped spring onions (or chives) topped with feta Melted butter and a little honey which makes a pouring sauce for the top Directions: 1. Pre-heat oven to 180°C. Spray and Cook a muffin tin. 2. Add all the ingredients to a big bowl and mix until incorporated. Do not overmix, as it could result in dense scones. 3. Spoon the mixture into your muffin pan. Pro-Tip: use an ice-cream scoop to get equal sized scones. 4. Bake until golden brown 15–20 min, or until a skewer inserted into the centre comes out clean.  Take out and rest on a wire rack. Serve and enjoy!    The Rediscover Dairy team loves this recipe because it is quick and easy to prepare and suitable for many occasions from breakfast, snacks, quick dinner served with cheese. It’s made with amasi, but you can use plain yoghurt or milk Amasi is good for the whole family: the live cultures in amasi help to build a strong digestive system and keep the immune system strong  like other fermented milk products, amasi is generally tolerated well by people who are lactose intolerant. it is also a good meal replacement when your household’s meat stores are low.  For better health, make amasi part of your three servings of dairy a day!

Parenting Hub

New delights and a new look for SASKO Bake Mixes

Much loved South African household brand, SASKO, has announced the launch of two new flavour variants in its popular SASKO Bake Mix range, Red Velvet and Sweet Dough. SASKO’s new Red Velvet Bake Mix, a signature cake that should evoke as much excitement as the first slice of cake placed on a plate will now be easy to whip up and bake in the comfort of your home. This delicious and easy to bake mix is versatile and is equally well received as a cupcake or even as a cake pop.  The new SASKO Sweet Dough Mix is an equally tasty and versatile offering. It’s a welcome shortcut for busy cooks who are hankering after vetkoek, doughnuts or delicious juicy koeksisters. This indulgent memory trip in a bite tastes just as good as the fresh doughnuts Ouma used to serve over weekends – or when mom wasn’t watching. In addition to the two new flavours, SASKO Bake Mixes packaging has also received a makeover and features clean lines, with SASKO’s signature Seshweshwe-inspired print, which speaks to our South African Heritage. The SASKO Bake Mix range also features Vanilla Flavoured Bake Mix, Chocolate Flavoured Bake Mix, Bran Bake Mix, Scone Bake Mix, and a very handy Pancake, Flapjack and Waffle Mix. There is something for everyone and thanks to SASKO, it’s simply a case of adding a handful of extra ingredients to satisfy that craving.  For more information on SASKO, visit the website or follow SASKO on Facebook and Instagram for news and inspiration.  ##SASKOBakeMixes  #DeliciouslyEasy RECIPES: SWEET DOUGH RING DONUTS Ingredients: 500 g SASKO Sweet Dough Bake Mix 90 g Butter 2 Extra large eggs 125 ml Milk 125 ml Boiling water 5 ml Vanilla essence 10 g Instant dry yeast Vegetable oil for frying Method:  Add butter to boiling water in a mixing bowl and cool. Add eggs and vanilla essence to the butter mixture and mix. Add milk and mix. Add bake mix, yeast and make a dough. Close the dough with cling wrap and allow to rise for approximately1 hour. Roll into thick coil and cut, shape into donuts and allow to rise again until preferred height. Once oil has heated, place ring donut in oil and fry until golden brown. SWEET DOUGH VETKOEK   Ingredients: 500 g SASKO Sweet Dough Bake Mix 10 g Instant dry yeast 350 ml Lukewarm water Vegetable oil Method Mix bake mix and yeast in a large mixing bowl by hand. Add the lukewarm water and make a dough. Close the dough with cling wrap and allow to rise for approximately 1 hour. Roll into a small round shape or preferred size. Once oil has heated, place vetkoek in oil and fry until golden brown. RED VELVET CAKE POPS Ingredients: 1 x SASKO Red Velvet Baked Cake (see recipe as per above) 200 g White cooking chocolate Cake Pop sticks 75 g Butter / Margarine 1⁄2 tsp Vanilla essence 150 g Icing sugar Method:  Add 1 x 18 cm layer cake to a large bowl and crumble until it resembles fine crumbs. For buttercream: Soften butter and add the icing sugar and vanilla essence. Mix well until all is blended. Add in buttercream a little at a time until cake is moist, still slightly crumbly and can hold a ball shape. Roll into balls. Melt at least 3 blocks of white cooking chocolate in the microwave. Dip the tip of the cake pop sticks into white chocolate and insert into cake balls. Freeze for 20 minutes. Melt the remaining chocolate in a microwave-proof bowl. Carefully dip the cake balls into the chocolate until covered. Swirl and tap gently to let the excess chocolate drip o. Decorate with sprinkles while the chocolate is still soft. RED VELVET CUPCAKES Ingredients: 500 g SASKO Red Velvet Bake Mix 2 Extra large eggs 90 ml Milk 80 ml Water 160 ml Vegetable oil Method:  Preheat oven to 180°C. Beat oil, milk, water and eggs together with a whisk in a mixing bowl. Add the bake mix to the egg mixture. Mix with an electric beater (low speed) or by hand with a whisk for 1 minute. Equally divide cupcake batter into a well-greased mun pan with cupcake holders. Bake for 20-25 minutes. Once cooled down, decorate with desired icing and decorations.

Squish

Squish Launches New 200ml Bigger Pouch for Toddlers

For Growing Kids with Growing Appetites South Africa’s, well-loved, convenient baby food brand, Squish has launched an SA first, a new larger 200ml pouch size especially for toddlers and their growing appetites. The new, bigger 200ml pouch range sees the popular baby and toddler food brand extending its existing range of ready-to-eat 100% fruit and veg and yoghurt purees and pressed juices, giving parents another reason to love the 100% goodness and convenience of Squish. The range includes three yoghurt flavours and three 100% fruit puree flavours packaged in the convenient new, bigger 200ml pouch. “We have created this larger pouch size with our consumers in mind, providing a new, innovative solution for babies and toddlers with growing appetites,” says Tamara Patel, Brand Manager for Squish at RFG. “The bigger Squish 200ml pouch is perfectly sized for growing kids, in a convenient format that parents want, in a size they want.” Patel explains that the latest extension to the Squish product range came after identifying the opportunity to introduce a larger pack-size, “The 200ml Squish range has been developed for parents who have grown to love Squish during their baby’s weaning journey, but are looking for a larger meal for their babies and toddlers as they grow older.” “Like all our Squish products, the utmost care has been taken to ensure that we offer our consumers the best product possible,” she adds. “We do not compromise on quality ingredients, there are no preservatives, colourants, flavourants or starch, and we fully control our supply chain, meaning we can control the quality of raw materials from the fields, right through to the end product.” She says, “Our Squish puree range is made from 100% fruit and vegetables, and is preservative, colourant and flavourant free with no added starch. Our 100% fruit and veg puree with yoghurt range is made with double cream yoghurt, not yoghurt powder, which offers us a notable point of difference.” “With our new bigger pouches, parents can rest assured they are offering their children the same goodness and great taste they have come to rely on from the Squish 110ml range,” she adds. “We understand that parents want the best for their children, but they are often pressed for time. With the extension of this larger pack size, they can feel confident in the knowledge that they are not compromising on the quality of ingredients for baby through to toddler.” “Over the past few years, we have seen a switch in consumer behaviour from jars to pouches. The pouch format offers a safe, hygienic and convenient offering,” Patel explains. “We saw the need to provide a larger pack to parents of older babies and toddlers. Where they would have previously purchased two pouches per meal for their growing little ones, the 200ml pouch is an all-in-one meal for an older baby, or the perfect lunchbox snack for a toddler”. The Squish range now comprises a wide range of purees in 110ml and 200ml pouches, and a 100% fruit and veg pressed juice range ensuring that parents find a range of convenient, quality products to help them on their weaning journey, from starting solids right through to toddlers and beyond. The products are available nationwide at top-end retail, wholesale and specialist chains – find Squish in the baby food section. For more information visit: www.squish.co.za or follow Squish on Instagram: @rhodes_squish

Bonitas – innovation, life stages and quality care

Free Flu Vaccines

Annually, seasonal influenza (flu) kills around 11 500 people in South Africa. Which is why Bonitas Medical Fund offers flu vaccines annually at no cost – to every member and beneficiary. The Fund has announced that the cost of administering the flu vaccine – as well as other vaccines covered from the risk benefit – will also be covered or subsidised for its members. Flu vaccines have been shown to reduce the risk of contracting flu, becoming seriously ill if you do, being hospitalised and even death. Flu vaccinations are also an important conservation measure for scarce health care resources, which remain a concern during the ongoing the Covid-19 pandemic. According to Principal Officer of Bonitas, Lee Callakoppen, the World Health Organization (WHO) has also recommended that high risk groups consider having the flu vaccination in 2021, particularly because of Covid-19. ‘As part of our preventative care benefit, we offer free flu vaccinations annually to our members to help maintain their health and immunity.  ‘Due to the unique circumstances created by the pandemic and our members being financially constrained, we have negotiated with our network of over 60 pharmacy groups – which include Dischem, Clicks and PnP – to cover cost of the flu administration fee, capped at R50. However, should a provider charge more than R50, the shortfall will be for the member’s account.’ He says the Scheme is financially stable and sound and has set aside funds to cover the flu vaccine – estimating around 40 000 doses will be utilised during the 2021 season – along with the administration costs.  Although the flu vaccination is free to all members, the Scheme (guided by WHO and the Department of Health) highly recommends that the following groups consider being vaccinated: Healthcare workers Individuals over the age of 65 years  People with comorbidities like heart disease, diabetes or lung disease  Pregnant women  People living with HIV and AIDS  ‘We believe the best and first form of defence against flu is the vaccine,’ says Callakoppen. ‘And we suggest people get vaccinated soon, ahead of the flu season – which traditionally runs from May to August because the protective antibodies take about two weeks to develop. However, we know that protocols in place for Covid-19 such as social distancing, wearing a mask, handwashing and sanitisation will also go a long way in protecting against us against getting flu.’ In addition to the free flu vaccination and as part of the preventative care benefit, Bonitas also covers the costs of a pneumococcal vaccine for beneficiaries over the age of 65 years once every 5 years and childhood immunisation, this includes the vaccine admin fee. 

RediscoverDairy

Dairy: your bone-building partner throughout life

Most people only think about their bones once they get a fracture or reach older age. Just think about the tears and pain when your child breaks a bone.  When he or she breaks a bone for a second time, you might ask yourself “is there anything I can do to help prevent this?” Bones are the body’s foundation. All muscles anchor itself to our bone structure, providing support and structure, and at the same time it also helps protect our organs. Being proactive and building healthy, strong bones is therefore critical to leading a long, healthy, active and independent life. Bones are living tissue, constantly in a state of renewal, so building and maintaining bones is a lifelong affair. The key to achieving strong bones involves a mix of weight bearing exercise, calcium-rich foods such as milk, cheese and yoghurt and vitamin D from safe sun exposure, foods or a supplement. Not looking after bones can increase the risk of osteoporosis, a disease which sees bones become brittle and at high risk of fracture. In South Africa, osteoporosis affects one in three women and one in five men over the age of 60 years. Worldwide osteoporosis causes more than 8.9 million fractures each year; resulting in an osteoporotic fracture every three seconds! Hip fractures are invariably associated with chronic pain, reduced mobility, disability and an increase degree of dependence. This becomes a real worry if we consider the statistics that in white women (having a higher risk for osteoporosis), the lifetime risk for a hip fracture, is 1 in 6, compared with a 1 in 9 risk of a diagnosis of breast cancer. Bone health is determined by both genetics and lifestyle factors, and adopting a bone-friendly lifestyle at any age can help reduce the risk of osteoporosis. As part of a bone-friendly lifestyle, research confirms that milk and other dairy product remain the number one food source of calcium to support bone health. Childhood presents the best opportunity to build bone strength and ultimately reduce the risk of osteoporosis in later years. Along with the rest of their body, children’s bones are growing rapidly throughout this period, so it’s critical that children receive enough daily calcium to ensure their bones achieve their maximum strength. Teenage years are another massive growth period. Over a period of two years (12-14 for girls and 13-15 for boys) teens’ bodies build one-quarter (25%) of their adult bone mass. Therefore, it’s a critical time for teenagers to exercise and stockpile their bones with calcium from the diet. Between the ages of 12-18 years calcium requirements increase and teens in general need even more milk and dairy products (3 to 4 serves from the dairy each day), where a serving of dairy is typically a cup (250ml) of milk or amasi,  2 tubs (200 ml)of yoghurt, two slices or 2 tablespoons of grated (40g) of cheese, or half a cup (120g) of cottage or ricotta cheese. Building strong bones also requires exercise. Like muscles, bones respond to weight-bearing exercise like running or brisk walking, lifting weights or sports involving jumping. When bones are made to bear more weight than they are used to, they develop increased strength or bone density. After the age of 30 it is important to maintain your bone density by consuming 2 – 3 servings of dairy a day. This is called the maintenance phase. The bone loss phase starts at 52 years for women, and 65 years for men. During the bone loss phase, calcium needs increases again and older people need to consume more calcium rich foods. Registered dietitian at Rediscover Dairy, Maretha Vermaak, says: “Dairy is a valuable source of calcium in the diet. Calcium from milk and other dairy products are easily absorbed, meaning that your body can use most of the calcium effectively to build and maintain strong bones. Calcium obtained from food also enhances the positive effect of physical activity on bone mass during growth.”

Lamelle Pharmaceuticals

Could you have PCOS and not even know it?

Despite being incredibly common, affecting around 1 in 10 women, polycystic ovary syndrome (PCOS) is still one of the most underdiagnosed conditions around. So much so that, of those who have it, only 1 in 3 will be diagnosed. In short, there’s a fair chance you might have it – and a good chance you don’t realise it! PCOS tends to fly under the radar because signs can be easy to miss or attributed to something else. This is why it’s important to be aware of the condition and its symptoms, especially since getting the right treatment can be life-changing.  But first – what is PCOS? PCOS is a hormonal disorder that also affects your metabolism in a way that causes insulin resistance. Ultimately, your body stops listening to insulin’s “instruction” – to convert the sugar in your bloodstream to energy. Instead, after lingering in your blood for too long – essentially raising your blood sugar – the sugar ends up being stored away as fat. This is why those suffering from diabetes as well as PCOS tend to experience weight gain. Another side effect of insulin resistance is that it triggers your ovaries to produce higher-than-normal amounts of androgen, the male hormone. The results manifest invisibly as cysts on your ovaries. The visible signs, however, include acne, excessive hair growth in unwanted places such as your face and irregular or missed periods. If left untreated PCOS can lead to infertility, type 2 diabetes and even cardiovascular disease. In short, if you’ve got it, you really want to diagnose it and treat it. Know the signs The frustrating thing about PCOS is that it’s not always so easy to recognise the symptoms. Life gets busy so we don’t keep track of our periods. Weight gain can be attributed to getting older or skipping out on gym. That recent spate of chin pimples? Perhaps that’s just “maskne” or a stress breakout.  To make things even trickier, not every woman will develop all the signs. After all, it’s not unusual to develop PCOS and never spot as much as a single chin hair, let alone develop a mustache. Other less obvious symptoms include insomnia, fatigue and a craving for carbohydrates as well as anxiety or depression. When you consider that list, it’s easy to see how they could all be overlooked as just the side-effect of a stressful life mid-pandemic and not an extremely common syndrome. So here’s the good news   If you suspect you have PCOS you’ll be glad to know there’s a lot you can do about it but your first step is to visit your doctor or gynaecologist. They’ll be able to ask the right questions and run a simple series of tests to help you get a diagnosis. As far as treatment is concerned, this could include medication as well as making certain lifestyle changes. For example, eating a low glycaemic index (GI) diet and getting regular exercise will help you manage your blood sugar levels.  You can also manage your condition with our brand new ovarian health nutritional supplement – Ovaria by Lamelle Pharmaceuticals. It contains 4000mg of Myo-Inositol, the required dose clinically proven to reduce the symptoms of PCOS of women in their fertile era.  A naturally occurring sugar associated with the vitamin B family, Myo-Inositol helps reduce your androgen levels by normalising your blood’s insulin levels. The result is an improvement in many PCOS symptoms including weight gain, acne and hair growth. In fact, Ovaria is proven to reduce unwanted hair growth by 29% in just 6 months. It can also increase your ovulation rate – improving your chance of getting pregnant – in as little as 16 weeks and help normalise your menstrual cycle. You’re not alone  Ultimately, if you suspect you might be suffering from PCOS, don’t hesitate to chat with your doctor today. An early diagnosis means the sooner you’ll enjoy a better quality of your life while reducing your risk of PCOS-related conditions like diabetes. As far as treatment options go, you’ll have several to choose from and all of them can be enhanced by Ovaria. You’re not alone. Together, we can help put you back on the path to wellness.  Learn more: https://lamelle.co.za/ovaria

Parenting Hub

5 Healthy Rules to Live by (no matter your age!)

Good health does not happen by accident; it’s a result of proactive, preventive, healthy choices that have an impact on your health today, tomorrow, and beyond, and according to Bianca Tromp, FUTURELIFE® dietitian, it is never too early (or too late!) to develop healthy habits. She says, “A healthy lifestyle is not only important during infancy and old age, but is crucial during all stages of life, including childhood, adolescence and adult years. Regardless of whether you are 12 or 75 years old, the impact of a healthy lifestyle should never be underestimated.” She adds that by following a few simple, healthy rules, we are all likely to share a common outcome – ongoing physical and emotional health as we age, “However, it all starts by reforming the simple choices we make each day.” Bianca offers five healthy rules that she believes we should all be living by (regardless of our age!): Rule 1: Watch your portions Why is it that even though you eat perceived healthy foods,  you can still be at an unhealthy weight? The problem often lies with portion control. Even too big a portion of healthy foods can cause unwanted weight gain. And, although you might see your portion sizes as “normal”, it might be time to reassess. So, what is a healthy portion size? For starches, choose low-GI starches, no more than the size of your fist. For lean meat, chicken and fish, have a portion the size and thickness of your palm. Vegetables should fill the rest of your plate, so include about two handfuls while limiting fats to the size of the tip of your thumb. Rule 2: Keep moving The one thing that those who live healthy, long lives have in common is physical activity. And, physical activity is not just good for your physical wellbeing, it also keeps you mentally and emotionally healthy too.  Plus, you don’t need to be a gym ‘bunny’ either. You can walk around the block in the evenings or spend time gardening… whatever you choose – just include at least 150 minutes of moderate physical activity a week. Rule 3: Take care of your gut We often associate gut health with the absence of symptoms like bloatedness, constipation and diarrhoea, but did you know that 80% of your immune cells are in your gut? To support our immune system and keep our gut healthy we need a balance of probiotics (the “good” microorganisms) in our digestive tract.  Including a probiotic supplement can assist in maintaining this balance. FUTURELIFE® Bran Flakes and Barley with Probiotic Capsules is the perfect solution as it combines fibre and probiotics to support the functioning of the gut. Rule 4: Include protein in every meal Not only does protein provide the building block for muscle maintenance and synthesis, protein will also make you feel fuller for longer. This means less cravings and snacking on unhealthy foods. Aim to include a protein source in each meal and snack. Low saturated fat protein options include nuts, nut butters, eggs, soy, lean meat and chicken cuts, fish, beans and legumes. FUTURELIFE® also offers a range of High Protein products – from High Protein breads and bars to a High Protein shake and cereal. Rule 5: A good night’s rest Like breathing, sleep is a fundamental human requirement. And yet, so many of us do not get the required amount of sleep to function properly. Lack of sleep can cause high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, impairment in immunity and can even affect your appearance! Making sure you get a good night’s rest (every night!) should be a top priority. The National Sleep Foundation recommends seven to eight hours of sleep for people over age 64 and seven to nine hours for ages 18 to 64. Kids need more sleep. “It takes more than five healthy rules to get from one to 85, but this is a great starting point!” Bianca concludes.

Parenting Hub

FROM ZERO TO HERO!!!

There has never been a better time in history to pay special attention and show appreciation to the Exceptional Nurses of our nation. They have been the life boat with ventilators, oxygen and essential medical care to thousands of patients drowning in the rough seas of the Covid Pandemic. In years past, nurses have often felt overlooked and often undervalued. But when the World Health Organization declared 2020 as “The Year of the Nurse” a Global Pandemic was not anticipated.   Since then everything has at last changed! TODAY, AND EVERY DAY, WE HONOUR AND VALUE OUR NURSES!   THANK YOU!!! People have realized that nurses are not only the beating heart of the medical profession but the backbone of every healthcare facility in every country of the world! Making up 70% of the healthcare workersserving on the Covid Frontline, nurses have continuously risked their lives to save others. They deserve to be honored and valued for the selfless work that they do. On this very special day, Florence Nightingale’s Birthday, we express our heartfelt THANKS to all Exceptional Nurses of our nation! WHAT WOULD HAPPEN IF SOUTH AFRICA ‘RAN OUT’ OF NURSES? The Covid Pandemic has shone the spotlight on the critical shortage of professional nurses, not only in South Africa, but all over the world. The national Department of Health now faces the massive challenge of raising more funding, not only to open many more professional nursing posts, but to train more nurses! Patient/ staff ratios are currently high in public healthcare facilities, sometimes reaching 25<1. The South African Nursing Council (SANC) statistics report a decrease of + 9,000 nurses each year (emigration, retirement or death) with only +3,400 newly qualified nurses being added to the SANC Registration and subsequently, the countries Nursing Workforce annually.  The GOOD NEWS is that the Department of Health has appointed Dr. Kobie Marais, an exceptional nurse and Director of Nurse Education and Training, to lead a team of experts to address this urgent issue. The Strategic Plan will be announced soon and we are excited to see Nurse Education, Training and Practice rise to an outstanding level of excellence in South Africa, within the next few years.   THE WORST IS OVER BUT THE BATTLE NOT IS STILL TO BE WON! We are sending a message out to the beautiful people of South Africa:  Let’s keep cheering our nurses on as they bravely endure this Covid Marathon. The journey has been long but we believe the battle is almost done! Let’s keep encouraging them to not to give up until they have crossed the Covid Finishing Line!   FOR THE MONTH OF MAY……     If you or a loved one have been on the receiving end of compassion and kindness from an exceptional nurse, how about expressing gratitude to the all staff at your nearest public hospital or community clinic? A meaningful thank you card, flowers or home-baked treats all go a long way in showing gratitude in a tangible way. Round up your family and friends, mobilize colleagues and your company to help. We need to shout out a huge THANK YOU to our Exceptional Nurses, on behalf of our BEAUTIFUL RAINBOW nation!     THE NIGHT RUN SERIES to honour NURSES/HEALTHCARE WORKERS: Hosted by The Exceptional Nurse Campaign, the exciting 7km Night Runs will take place all over our nation, on every Saturday night of September, 2021. Open to all, not only healthcare workers, the entry fee will be R100 per person. Profits from the Night Run Series will be used towards bursaries for deserving student nurses. For more information please check out our website:  www.theexceptionalnurse.co.za    Contact The Exceptional Nurse Campaign on:  [email protected]   We also have a Facebook page. By Sister Tere Basson, Founder of the Exceptional Nurse Campaign

RediscoverDairy

Back to basics with DAIRY!

Balance and variety are key to a healthy diet. In recent years, the types of food choices available have steadily increased. As a result, consumers may be confused as to which foods are the best.  Getting back to basics may just be the answer to help consumers to make informed choices. A key message to ensure that your family sticks to the basics of healthy eating is to eat a variety of fresh whole foods daily. Maretha Vermaak, registered dietitian at Rediscover Dairy says: “Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible. Examples of whole foods are whole grains, tubers, legumes, fruits, vegetables, and milk.” Milk as a whole food is convenient and versatile Milk has long been a staple food in a healthy diet, and with good reason. Milk is delicious and an important source of many important nutrients, conveniently packed into one product. Use milk as a refreshing drink as is, make a milky coffee (hot or cold),  enjoy it in smoothies, pour it over breakfast cereal or use it in a wide range of cooked and baked dishes. Get the power of milk on your side The South African Department of Health’s food-based dietary guidelines recommend two to three servings of milk, amasi or yoghurt every day. Examples of one serving of dairy are: 250 ml of milk, 200 ml of amasi/yoghurt and 40 g of hard cheese. The wide range of fat-free, low-fat and full-cream milk options remain an important source of nutritional goodness, providing plenty of variety and choice. How the nutrients in dairy work for you: Milk is an excellent source of calcium, good quality protein, and vitamin B12. The nutrients in dairy act as a team and it is this team work that is responsible for its many health benefits.   Good quality protein Provides all the essential amino acids (building blocks) you need Assists in bone health and muscle maintenance Calcium Essential for bone and dental health Vitamin B12 Good for brain health and sharpness Supports a healthy immune system and energy metabolism Vitamin A Supports a healthy immune system Promotes good eyesight, especially in low light Potassium Assists in heart health Helps keep blood pressure in check Phosphorous Important for growth, maintenance, and repair of body cells and tissue Vitamin B2 and magnesium Help in the production of energy Zinc Supports a healthy immune system Promotes skin health 

Parenting Hub

Happy Kids; Healthy meals!

Happy Kids; Healthy meals! (and they’re also super delicious!) Before you say, “My kids will never eat them”, read on because, although mushrooms often seem to be the “not on my plate” vegetable right up there with Brussels sprouts, we’ve got good reasons and great ways to get kids to eat them. Firstly, the great way to add mushrooms: A selection of studies have found that the meaty taste of mushrooms make them easy to blend unobtrusively into any minced protein (beef, chicken, lamb, turkey and even fish work equally well) by chopping them into the same consistency.  Mushrooms then immediately increase the nutritional value of your child’s meal without compromising on the flavour kids would expect from their favourite burger, lasagna or cottage pie. Secondly, the good reason to add mushrooms: By blending mushrooms into their favourite meat or fish options, you are able to decrease their total calorie, fat and saturated fat intake without losing any of the flavour.  In fact, mushrooms have a rich umami flavour profile that actually enhances and deepens the flavour of the meat naturally whilst adding healthful nutrients such as potassium, fibre, minerals, vitamins and antioxidants to every bite. You will also be reducing their sodium intake by 25%! Now that’s good news coming from our favourite Superfood! But as we know with kids, who can be picky eaters, the proof is in the pudding (in this case in the blend!) So, we’ve developed a range of recipes, blending mushrooms into kid friendly favourites for an easier and much healthier way  to dish up delicious options even they will love! SAMFA Chicken, Mushroom & Corn Meatloaf Makes 1 standard sized loaf tin (± 20cm x 10cm) Ingredients: 400g white button mushrooms 2 shallots, diced 2 cloves garlic, minced 1 cup breadcrumbs 1 XL free-range egg, lightly beaten  ½ cup parmesan cheese, finely grated 1 large marrow, grated, salted, degorged & squeezed dry  1 corn on the cob, steamed and cut off the cob ¼ cup parsley, chopped Zest of 1 lemon 1 Tbsp lemon juice ¼ cup spring onions, sliced 2 tsp dried oregano 400g chicken mince Extra virgin olive oil  Salt and pepper, to taste  Pink sauce: 4 Tbsp mayonnaise 4 Tbsp tomato sauce Fresh lemon juice, to taste Method: To make the pink sauce: Mix mayonnaise and tomato sauce together in a bowl.  Add a little squeeze of lemon juice and salt, to taste. Set aside in the fridge for serving.  Preheat oven to 180˚C. Lightly spray a ± 20cm x 10cm loaf tin with non-stick olive oil spray. Using a food processor, pulse the mushrooms until they are finely chopped.  In a large pan sauté the mushrooms with a little drizzle of olive oil until they have sweated off most of their water, about 10 to 15 min. Set mushrooms aside. Add a fresh drizzle of olive oil to the pan and add the shallots.  Cook until soft. Add the garlic and cook until fragrant. Season well and set aside.  In a large bowl combine the cooled mushrooms and shallots and the rest of the ingredients except the chicken, mix very well.  Add the chicken mince and season with salt and pepper.  Mix to combine.  Spoon mixture into loaf tin.  Bake for 30 minutes until browned on top and cooked through.  Remove from the oven and remove from the loaf tin.  Return to the oven on a baking tray for another 10 minutes to brown the sides.  Slice and serve with pink sauce and a side salad.  SAMFA Mushroomy Chicken Burgers  Makes 6 burgers  Ingredients: 500g white button mushrooms 500g free-range chicken mince ½ onion, grated ½ cup breadcrumbs 1 XL free-range egg, lightly beaten 1 ½ tsp salt ½ tsp freshly ground black pepper To build the burgers:  6 burger buns, lightly toasted Tomato slices, for serving Lettuce, for serving Sliced mild cheddar cheese, for serving Mayonnaise, for serving Tomato sauce, for serving Method: Using a food processor, pulse the mushrooms until they are very finely chopped.  In a large saucepan sauté the mushrooms in a drizzle of olive oil.  Sauté until the mushrooms are fully cooked and have lost most of their liquid, 10-12 min.  Set aside to cool. In a large bowl combine the remaining ingredients and the cooled, cooked mushrooms.  Form into 6 equally sized patties. In a hot cast iron pan or on the braai, cook the patties until golden brown on both sides and fully cooked through. 10-12 minutes.  Assemble burgers with all your favourite fixings and serve warm.  SAMFA Mighty Mushroom Bolognese with Hidden Veg Serves 6 Ingredients: 500g portabellini or white button mushrooms 1 onion, finely diced 2 stalks celery, finely diced 1 large carrot, finely grated 1 large zucchini, finely grated  2 cloves garlic, minced 1 tsp dried oregano 2 Tbsp tomato paste 2 x 400g tinned crushed tomatoes 1 cup mushroom or vegetable stock Salt and pepper, to taste  Extra virgin olive oil  350g dried spaghetti Parmesan cheese, for serving Fresh parsley, for serving  Method: Using a food processor, pulse the mushrooms until they are very finely chopped.  In a large saucepan add a drizzle of olive oil and the mushrooms. Sauté until the mushrooms give off all their water and begin to brown.  Remove from the heat and set aside in a bowl.  In the same saucepan sauté the onion in a little olive oil. Cook until soft.  Add the celery, carrot, zucchini, garlic and dried oregano. Cook until the vegetables are very soft. Use your spoon or spatula to mash them in the pan so they break down.  Add the tomato paste and cook stirring constantly for 2-3 min.  Add the tinned tomatoes and stock, bring to a gentle simmer.  Allow to simmer for 30 min until reduced and thickened.  Taste for seasoning.  In a large pot of boiling salted water, boil the spaghetti according to package instructions.  Once al dente, drain the pasta.  Divide the spaghetti between bowls and top with the mushroom bolognese.  Sprinkle bowls with

Bonitas – innovation, life stages and quality care

Gestational Diabetes: Reasons, risks and recovery

Kathy Malherbe speaks to the clinical team at Bonitas Medical Fund to get some insights on Gestational Diabetes (GDM) and tells the story of mother-of-two, Theresa’s (36) experience with Gestational Diabetes. Diabetes is a condition whereby your body is unable, in varying degrees, to produce or respond to the hormone insulin. This causes abnormal metabolism of carbohydrates and elevated levels of glucose in the blood. Diabetes is commonly divided into four types: Type 1, Type 2 (often lifestyle related,) Gestational Diabetes and Diabetes Mellitus. Normally when you eat, your blood sugar rises. The pancreas, a gland deep in your abdomen, releases a hormone called insulin. It helps move sugar from your blood into your cells for energy and storage. In a non-diabetic person, the blood sugar will go back down to normal after eating.   What is Gestational Diabetes? Gestation comes from theLatin gestare, which means ‘to bear’ or ‘give birth to’. Medically speaking it is the period between conception and birth. There are two types of Gestational Diabetes. Women with class A1 can manage it through diet and exercise. Those who have class A2 need to take insulin or other medications. Gestational Diabetes usually goes away after you give birth. But it can affect your baby’s health, and it raises your risk of getting Type 2 diabetes later in life Unlike Type 1 diabetes, Gestational Diabetes is not caused by a lack of insulin but by other hormones produced during pregnancy that can make insulin less effective, a condition referred to as insulin resistance. Gestational Diabetic symptoms disappear following delivery. Why does it develop? During pregnancy, your placenta makes hormones that cause glucose to build up in your blood   and produces a hormone called the Human Placental Lactogen (HPL). HPL breaks down fats from the mother to fuel the growth of the baby. Usually, your pancreas can send out enough insulin to handle it. But if your body can’t make enough insulin or stops using insulin as it should, your blood sugar levels rise and you get Gestational Diabetes. It can lead to insulin resistance and carbohydrate intolerance in the mother.  Who is at risk? About 10% of pregnancies result in Gestational Diabetes. The causes are not known but the risk factors include:  Age-older women  High blood pressure, high cholesterol, heart disease Obesity Not exercising   Immediate family history of diabetes History of Gestational Diabetes in a previous pregnancy Have had a miscarriage or a stillborn baby Polycystic Ovarian Syndrome It is important to note that there is no definitive way to prevent Gestational Diabetes. Even mothers who have had Gestational Diabetes in a previous pregnancy may not get it with a later pregnancy. Warning Signs of Gestational Diabetes Sugar in the urine Unusual thirst Frequent urination Fatigue Nausea Blurred vision Vaginal, bladder and skin infections. When and how is it detected? In most cases, Gestational Diabetes develops in the second or third trimester (from week 14 to the birth) and disappears after the baby is born. A screening or finger prick blood test can be done at a clinic or pharmacy to give you a snapshot of your blood sugar levels. However, a formal diagnosis requires a blood test and sometimes this will need to be repeated. Gestational Diabetes is detected by using an oral glucose tolerance test (OGTT) or a random blood glucose test.  The OGTT test is done by a nurse or doctor taking a blood sample from your vein to test the blood sugar levels.  Then you will drink a glass of water mixed with glucose. An hour later you will have another blood test. Your blood glucose level should rise after you finish the sugary drink, then go back to normal, as insulin moves glucose into your cells. If it takes too long to go back to normal you could have diabetes. What the test shows The blood glucose is measured in milligrams per deciliter (mg/dL). Two hours after you finish the glucose drink, this is what your results mean: Below 140 mg/d: Normal blood sugar  (7.8mmol) Between 140 and 199: impaired glucose tolerance or prediabetes (11mmol) 200 or higher: diabetes (11.1mmol) The random glucose blood test is carried out a couple of times to see if your glucose varies widely.  If initially you are not diagnosed with Gestational Diabetes, the test may be repeated at around 24-28 weeks.  What are the dangers? In many cases it can be controlled with a healthy diet and exercise but at least one in ten women will need their blood glucose levels controlled with medication. If your diabetes is not picked up during pregnancy it can cause risks at birth. The most prevalent is shoulder dystocia which is when the baby’s head gets stuck during the birth.  This can cause:  Fractures to the collarbone and arm Damage to the brachial plexus nerves. These nerves go from the spinal cord in the neck down the arm Lack of oxygen to the body (also called asphyxia). In the most severe cases, this can cause brain injury or even death  It can also lead to babies being large for their gestational age which can result in birth complications How can you help yourself? By adhering to an eating programme that is healthy for you and for your baby including:  Eat protein with every meal Include daily fruits and vegetables in your diet Limit or avoid processed foods Pay attention to portion sizes to avoid overeating Exercise regularly. Aim for at least 30 minutes of exercise 5 days a week. Just remember to speak to your doctor before starting any new exercises  Don’t skip meals. To regulate your blood sugar levels, aim to eat a healthy snack or meal every 3 hours or so. Eating nutrient-dense foods regularly can help keep you satiated and stabilise blood sugar levels. Take your prenatal vitamins, including any probiotics, if they’re recommended by your doctor. Being diagnosed with Gestational Diabetes can be extremely stressful and dangerous to both mother and baby.  It is imperative to have your blood glucose monitored during pregnancy. However, if you are tested regularly, stick to a healthy eating programme and exercise regularly,

Parenting Hub

Kid approved Mother’s Day recipes -easy and delicious

When kids (and Dads) want to spoil Mom on Mother’s Day, they want to know she’s going to love what they’re making and knowing that they won’t even have to break a sweat it’s going to be sooo easy is just an extra bonus!  Mushroom & Cheese Soufflé Toasts  Makes 4 toasts 15ml oil 150g button or portabellini mushrooms, sliced 3 spring onions, sliced 30ml butter 25ml cake flour 80ml milk, hot 5ml Dijon mustard 50g cheddar cheese, grated salt and milled black pepper 2 eggs, separated 4 slices white bread, lightly toasted 5ml parsley, chopped Preheat the oven to 220°C.  Heat the oil in a pan and fry the mushrooms for 4 – 5 minutes.  Add the spring onions and cook for another minute. Set aside and reserve one third for garnish.  Melt the butter in a pan and stir in the flour and cook for 3 minutes, mixing well.  Add the hot milk and stirring continuously, keep stirring, for 2-3 minutes.  Remove from the heat and stir in the mustard and cheese.  Allow to cool slightly and stir in the egg yolks and reserved mushroom mixture. Season well with salt and pepper.  In a spotlessly clean bowl, whisk the egg whites, using an electric whisk, until soft peaks form.  Carefully fold the egg whites into the mushroom mixture.  Arrange the toast slices onto a baking sheet and spoon the mixture onto the toasts. Bake for 5 – 6 minutes or until golden and puffy. Serve at once topped with the reserved mushrooms and some parsley. Boerewors Stuffed Mushrooms Serves 4-6 as a snack  Preparation time: 10 minutes Cooking time: 20 minutes Difficulty: Easy Ingredients 2tbsp coconut oil 250g boerewors, removed from casings 12 Portabellini mushrooms, cleaned, stalks removed and reserved 1 red chilli, finely chopped 150g full-fat cream cheese ¼ cup chopped flat-leaf parsley Method Heat oven to 200°C.  In the meantime, heat coconut oil in a pan and brown the wors mince, stirring often, about 7 minutes.  Finely chop the mushroom stalks and add to the pan with the chilli. Cook for 5 minutes more. Stir in the cream cheese and parsley and taste for seasoning. Pack into the 12 mushroom caps, place into oven and bake for 8-10 minutes, until browned and bubbling. Mushroom and Bacon Salsa Stuffed Avocado Serves 2 Preparation time: 5 minutes Cooking time: 10 minutes Ingredients 100g streaky bacon, cut into cubes ½ red pepper, diced 150g fresh button mushrooms, sliced 1 fresh tomato, diced 2 spring onions, sliced small handful fresh coriander, chopped 1 large ripe avocado, halved  Method Fry the bacon in a pan over medium heat until caramelized, about 5 minutes. Remove from pan and set aside.  In the bacon fat, cook the red pepper and mushrooms until softened, about 5 minutes. Combine mushroom mixture with the bacon, fresh tomato, spring onion and coriander. Spoon into the avo halves and serve with lime wedges.  Mushroom, broccolini & cracked baby potato tray bake with garlic butter A scrumptious, crowd-pleasing side dish for your next braai. Ingredients: (serves 6) 700g-1kg baby potatoes 125 g butter, melted 30 ml olive oil 1-2 cloves garlic, finely chopped/grated rind of a small lemon, finely grated a generous handful fresh parsley, finely chopped (save half for garnish) salt & pepper at least 250 g portabellini mushrooms 200-300 g broccolini spears olive oil, for drizzling Method: Place the potatoes in a large pot and cover with salted water. Bring to a boil and cook until tender. Drain and set aside. Make the garlic butter drizzle: mix the butter, oil, garlic, lemon rind, parsley in a medium jug/bowl, and season with salt & pepper. Set aside. Arrange the potatoes in a large oven tray, then use the back of a spoon to gently crack them. Add the mushrooms & broccolini, then drizzle with the butter mixture and season with salt & pepper. Bake in a preheated oven at 220 C for 15 minutes or until the potatoes are golden brown. Scatter with parsley and serve at once. Mushroom, halloumi & yellow pepper skewers with mint salsa verde Turn everyday veggie skewers into a feast with salty halloumi and a zesty green herb sauce. Ingredients: (serves 4) 1/4 cup (60 ml) olive oil 1 punnet (20 g) fresh mint leaves (save a few leaves for garnish) 1 punnet (20 g) fresh parsley 1 clove garlic, finely grated grated rind & juice of a lemon salt & pepper 250 g portabellini mushrooms, whole or halved about 250 g halloumi cheese, cubed 2 medium yellow peppers, sliced into squares Method: For the salsa verde: put the olive oil, mint, parsley, garlic, lemon rind & juice and some salt & pepper into a small blender. Blend to a smooth pulp. Cover and refrigerate until ready to serve. For the skewers: assemble the skewers by arranging chunks of mushrooms, halloumi & yellow pepper together. Braai over hot coals or bake in a very hot oven at 220 C for about 10 minutes until golden. Drizzle with salsa verde en serve at once.

Tilda Timmers

THIS IS POSTPARTUM: A message for Maternal Mental Health Week

Have you just had a baby and feel ashamed that you’re not feeling as blissful as you thought you would be? Do you feel afraid and alone? Do you feel like no one understands you, or that people think you’re not a good mother?  Do you cry with pain during breastfeeding but grit your teeth because of your mother-in-law’s comments? Do you scroll through endless Happy Mummy Instagram accounts, wondering what the hell is wrong with you? If you answered yes to any of these questions, please know you’re not alone. Whether or not your symptoms fit a specific diagnosis, the bottom line is this: You don’t feel your best right now, and you want to feel better. Being a mum is hard. For every woman. Even the ones who look like they’ve got it totally sorted. (Especially those ones?) After giving birth to my oldest daughter, Livia, I was as far from that image of a proud, radiant new mum on cloud nine as it is possible to be. I felt like my throat was being squeezed and I couldn’t get any air—like I was slowly drowning. It was as if someone had thrown a huge, dark blanket over me. When I looked at my baby, I was both madly in love with her and filled with terror. What if something happens to her? The anxiety was oppressive and I became more insecure every day. I didn’t know what to do about how I felt and, bit by bit, I lost myself. Eventually I was diagnosed with postpartum depression (PPD). Wanting to be the perfect mother had paralysed me. What makes PPD worse is that it’s so hard to talk about. But speaking out is vital. That’s why I’m advocating for Maternal Mental Health Week in May to be a globally recognised day for talking about the challenges new parents face when their baby is born. Causes of PPD The risk of a woman suffering from depression triples in the first month after delivery, compared with childless women of the same age. Fluctuating hormones make mothers more vulnerable to depression, but difficult psychosocial conditions also increase susceptibility. Such conditions might be one of the following: You have a bad relationship with your parents. You have lost your mother or a key figure in your life. Your parents or close family live far away. You want to keep everything under control. You have very high expectations of yourself and of life in general. You have an argument with people in your social circle. You have problems at work. You have financial difficulties or debts. You are in a toxic relationship and/or have experienced domestic violence. You have had mental health issues in the past. Signs of postpartum depression (if these symptoms last longer than 2 to 4 weeks, ask for help immediately) You’re irritable. You can barely concentrate. You feel dejected. You sleep badly, even when your baby is asleep. You eat a lot or very little. You think about suicide or death. You have difficulty concentrating and making decisions. You lose interest in the world around you and no longer enjoy the things that used to give you pleasure. You feel that everything takes a lot of effort; you don’t want to be asked for anything. You feel that you’re outside of life. You have negative thoughts and feelings about motherhood. You cry a lot and often during the day. You’re unreasonable and unkind to people in your immediate environment (family, friends, colleagues, etc.). You feel incredibly insecure and you put an enormous amount of pressure on yourself. You experience intrusive thoughts. For example: You vividly visualise throwing your baby down the stairs or choking your child. It’s important to know that many women can also suffer from prenatal depression during their pregnancy. It’s thought that lack of social support and presence of marital discord may increase the likelihood of this type of depression. Sadly, this is currently a neglected topic, with little research from which to draw guidelines and recommendations. Much more work needs to be done in this area. However, many of the recommendations given to women with postpartum depression are also relevant if you’re suffering from depression before you’ve had your baby. Seek help as soon as possible. Talking to someone is a brave and important step. Choose someone you feel comfortable with and tell them what’s bothering you, what you’re up against, and what you’re really embarrassed or ashamed about. Choose someone who can listen well without judgement; someone who accepts you exactly as you are. First choice might be your partner, if you have one, but if you find that too difficult, choose a good friend, your sister, your mother, or that dear neighbour who always gives you good advice. Here are some conversation openers you could use: I don’t need you to say anything, I just need you to listen to me until I’m finished talking. I haven’t been feeling well lately and I think I need professional help. I have a problem that’s been really bothering me, and I’d like to talk to you about it. Ever since I gave birth, I worry all the time and I don’t know how to stop. Maybe the other person will reach out and grab your hand or give you a hug. If you can, try and accept these warm and loving gestures. You deserve it so much. If you’re reading this, please speak up. Please share your story at home, with loved ones, friends, and the new moms you meet. Maternal Mental Health Week is from May 3-9 and World Maternal Mental Health Day is May 5. Join us in campaigning for this day to be a globally recognised day dedicated to talking about the challenges new parents face when their baby is born. You’re invited to get real about motherhood by sharing photos and posts on social media that show the real face of motherhood. Hashtag  #maternalMHmatters #MMHWeek2021 and #MakingOverMotherhood to draw

Parenting Hub

MOTHER’S DAY BREAKFASTS THAT TASTE LIKE A HUG THANKS TO SASKO

If there was ever a year to celebrate your mom or the mother figure in your life it would be 2021, so spoil her with a breakfast that not only tastes amazing but is nutritious too with SASKO’s range of LOW GI Added Care breads. Encourage her to put her feet up or lie-in on the morning and thank the most wonderful mom for wearing multiple hats throughout the last 12 months as she’s been home-schooling, working and running a tight ship in the household – all at the same time. It’s exhausting just thinking about it but mom does it with a smile. SASKO has developed a range of recipes that are perfect for health enthusiasts as the LOW GI Added Care range is packed with vitamins, minerals and high in fibre, and is also available in five delicious flavours. Whether mom prefers Seeded Whole Wheat Brown Bread, Whole Wheat Brown Bread, Oats and Honey-flavoured White Bread, Multi-seed Cranberry Brown Bread or the Soy & Linseed Bread, there’s something for everyone. The options really take your breakfast or other meals up a notch in flavour and health. Just like mom prioritises your wellbeing throughout the year, it’s an opportunity to return the favour on Mother’s Day.  Bon Appetit, Moms! Honey and  Oats French Toast Muffins Ingredients 6 large eggs 2 cups milk 2 teaspoons ground cinnamon 1 1⁄2 tablespoons sugar 14 cups cubed SASKO Low GI Honey & Oats White Bread Golden syrup for serving Method Preheat the oven to 180°C. Grease a mun tin with butter. In a large bowl, whisk together the eggs, milk, cinnamon, sugar & vanilla extract. Add cubed bread to the mixture and fold until combined and all of the liquid isa bsorbed. Divide the bread mixture into mun tins, pressing it lightly into each cup to compact it. Bake for 25 to 30 minutes. Allow to cool for 5 minutes, scoop out and serve topped with golden syrup. Seeded Bread Omelettes Ingredients 1⁄2 cup of crumbed SASKO Low GI Seeded Brown Bread 3 eggs Ready-made white sauce Pinch of cayenne Pinch of salt & pepper Method Pour hot white sauce over the breadcrumbs, mixing and mashing them well. Separate the egg yolk and white, whisking the whites until stiff. Whisk yolk of eggs, cayenne, salt and pepper until thick and stir into the white sauce and bread-crumbs mixture. Preheat the oven to 180°C. Cut and fold in the stiffly beaten egg whites to the mixture. In a hot, oiled medium frying pan turn in omelette and cook lightly. Set the pan in the oven to dry on the top of the omelette. Remove pan from oven and serve. Linseed and  Soy, Chicken and egg quiche Ingredients 1 kg cooked chicken 6 large eggs 2 cups milk 1 teaspoon salt 1 teaspoon ground mustard 6 slices, cut into cubes of SASKO Low GI Linseed White Bread 1 cup grated cheese Method In a large bowl, whisk the eggs, milk, salt and mustard together. Stir in the bread cubes, cheese and cooked chicken. Pour into a greased baking dish. Cover and refrigerate overnight. Bake uncovered at 180°C for 40 min or until a knife inserted comes out clean.

Parenting Hub

Why We Love Eggs When Weaning

The first bath. The first sleepover at granny. The first giggle. And now, the first taste of food as you wean your baby onto solid foods. Too low in energy, protein and minerals like iron and zinc, the ability of breastmilk alone to meet the increasing nutritional needs of a growing baby starts to become limited. The World Health Organisation1, supported by the South African Department of Health2, encourages that babies start solid food from six months. This is an optimal time when your baby’s gut and kidneys are physiologically mature enough to handle this newfound solid food. Starting solids can be very confusing for parents with questions like what to eat, how much and when?  With all this concern, the good news is there is one less food to worry about – eggs. Nutritious, delicious, affordable, and highly versatile, the simple egg is an easy and suitable option to introduce to your baby from early on in your weaning journey. Allergy Awareness Many parents understandably worry about introducing potentially allergenic foods like eggs to their baby’s diet. The truth is that the risk of food allergies is far less common than believed – a mere 3 in 100 children, according to local data.3 Despite this, many parents choose to delay the introduction of food allergens. The opposite is recommended though. Baby experts now suggest that parents introduce potential allergenic foods as soon as weaning is started. Supporting this is the fact that the early introduction of eggs to a baby’s diet is associated with reduced egg allergy risk, according to research.4,5,6 Brain Boost Findings from a South American study7 suggests that eating eggs early in childhood could contribute to healthy brain development and function. Researchers think that this is because of choline, an important nutrient for optimal brain and nervous system function. Did you know that just one egg contains all the choline that a weaning baby of six months needs? Eggs also package other key nutrients for brain health, like protein, iron, zinc, vitamin B12, and biotin. Grow Baby, Grow There is a lot of research showing that egg-eating youngsters may have better growth and development.8 This is linked to diets low in choline possibly increasing stunting in young children. The early introduction of eggs, one of the best food sources of choline, can greatly improve a baby’s growth. Added to this, we know that eggs are high in good quality protein. Protein provides the building blocks for muscle, growth, and a healthy immune system for growing, busy little bodies.  Now while good growth is important, maintaining a healthy weight is just as key. Worrisome local statistics show that boys who are obese at 4 – 8 years are 20 times more likely to become obese teenagers and girls who are obese at 4 – 8 years are 42 times more likely.9 In a 2015 study, when children (aged 8 – 12 years) had eggs for breakfast, 32% reported feeling fuller and 14% felt less hungry, which is why eggs may help manage weight in older children.10 Whether plain or mixed with vegetables and cheese, well-cooked whole eggs are recommended for your baby’s diet. Omelettes, scrambled eggs or French toast, these easy egg recipes will be a great start to your child’s journey of healthy eating. Remember, it’s important to always offer your baby age-appropriate purees and soft foods, which will differ from young babies just starting out with solids to older babies with more practice in their newfound eating skills. Like EGGcellentFood on Facebook and follow us on Instagram eggcellentfoodsa , for further information visit www.sapoultry.co.za SCRAMBLED EGG Serves: 1 Prep Time: 5 minutes Cooking Time: 3 – 4 minutes Ingredients: 1 egg 2 tablespoons milk 1 teaspoon (5g) butter Method: Combine the egg and milk in a small bowl and whisk. Heat the butter in a small non-stick frying pan, cook the egg mixture over a low heat stirring until cooked. Do not use a high temperature or the egg will burn and stick to the pan.  Transfer to plate and allow to cool slightly before serving, always test the temperature of the food before giving to baby. BASIC OMELETTE Serves: 1 Prep Time: 5 minutes Cooking Time: 3 – 4 minutes Ingredients: 2 eggs 2 tablespoons milk 1 teaspoon (5g) butter Optional – 50g white cheddar or a small portion of cooked, soft vegetables e.g., mushrooms, onion or spinach. Method: Combine the egg and milk in a small bowl and whisk. Heat the butter in a small non-stick frying pan, cook the egg mixture over a low heat. Do not use a high temperature or the egg will burn and stick to the pan.   Using a spatula “pull” the egg mixture gently to the centre of the pan, do this until the egg is cooked and the omelette set, it will look like a thick pancake.  If adding cheese or vegetables, add now.  Fold the omelette over. Transfer to a plate and allow to cool slightly, cut into bite sized pieces before serving. Always test the temperature of the food before giving to baby. FRENCH TOAST WITH BLUEBERRIES Serves: 1 Prep Time: 5 minutes Cooking Time: 5 – 6 minutes Ingredients: 1 egg 2 tablespoons milk ½ teaspoon vanilla essence  Small pinch cinnamon 1 slice day old bread 1 tablespoon (15g) butter or oil Method: In a bowl, mix together eggs, milk, cinnamon, and vanilla essence. Heat the butter or oil in a non-stick frying pan over a medium heat. Dip bread into egg mixture and coat both sides well. Put dipped bread into hot pan and cook for 2 to 3 minutes on each side or until golden. Serve warm with a spoonful of cream cheese or with sliced banana or blueberries. Tip: You can use up any leftover bread for this recipe. Try sliced French bread, fruit loaf or multigrain bread for something different. References 1.      World Health Organisation. Guiding principles on for complementary feeding of the breastfed child. 2001. Available from:https://www.who.int/nutrition/publications/guiding_principles_compfeeding_breastfed.pdf. Accessed 29 March 2021. 2.      Department of Health, South Africa. Infant and Young

RediscoverDairy

Dairy and Children: A healthy Combination

Good nutrition affects children’s health and well-being throughout their development, from the time of conception right up to adolescence. Encouraging healthy eating and exercise patterns in childhood already sets the stage for habits that will endure throughout their life. The key to health Registered dietitian at Rediscover Dairy, Maretha Vermaak, says: “Eating well helps children develop lively minds and strong, active bodies, improving their ability to listen and concentrate.’  A healthy eating pattern includes a variety of foods across all the food groups.”  Consider these guidelines to give children the energy and nutrients they need: Offer plenty of vegetables and fruit every day and include beans and legumes in meals at least three times a week.  Make unrefined and minimally processed starchy foods part of most meals to ensure sustained energy. These include wholegrain bread, cereals or porridge and root vegetables such as potatoes and sweet potatoes. Include milk, amasi or yoghurt in every day’s meals and use other dairy products such as cheese and flavoured milk to help children meet their calcium needs. Lean meat, fish, chicken, eggs or meat alternatives such as peanut butter or cheese can be eaten daily. Dairy: a source of essential nutrients for children Dairy products are an important part of a healthy balanced diet, helping to improve our overall nutrient status. Health authorities across the world recommend daily consumption of milk and dairy products during all life stages. Children and adolescents specifically are encouraged to have 3–4 servings of dairy every day. Milk and other dairy foods deliver a unique package of many nutrients important for children’s development. These include high-quality protein, minerals such as calcium, potassium, phosphorus, magnesium, zinc and iodine, and vitamins A, B12 and B2. Having dairy products also contributes to good physical and cognitive development, keeping healthy and establishing good eating habits for life. During childhood and adolescence, bones need high-quality protein and calcium to become strong. Dairy products such as milk, amasi, yoghurt and cheese are naturally rich in both these nutrients.  High-quality protein in milk and dairy foods contains many essential amino acids and bioactive ingredients, which help children grow and develop strong, healthy muscle tissue.  Dairy is for everyone There is a dairy product to suit everyone’s taste and dietary preferences. Here are some easy tips for making 3 servings of dairy part of your family’s daily diet: Have cereal with milk or flavoured milk at breakfast. Make a fruit smoothie using fresh fruit, yoghurt and milk. Cheese and yoghurt are convenient snack options. Have cold milk, flavoured milk or drinking yoghurt instead of cold drinks or energy drinks. Prepare sauces with milk or amasi or add them to soup. Stir smooth cottage cheese into soup or mashed potatoes. Spread cottage cheese on wholewheat bread or rolls.  Enjoy fresh fruit together with cubes of cheese.

Parenting Hub

COVID19: health & cleaning tips for pre-schools and childcare centres

There has been a lot of debate around small children and the role they play in the spread of Covid-19. With earlier studies suggesting that children do not contribute much to the spread of coronavirus, new studies are now showing that children could be capable of spreading infection. According to the South African Paediatric Association, children without underlying conditions are less likely to get sick if infected by the virus or will show milder symptoms such as low-grade fever, fatigue, and cough compared to adults. “As the saying goes, rather be safe than sorry. While the debate goes on there are many parents who find themselves in a catch twenty-two situation, having to go back to the office or being an essential worker and having to make sure their young children are taken care of in a safe environment,” says Emma Corder, Managing Director of industrial cleaning products manufacturer Industroclean. So, what are the steps that need to be taken to make sure that the entire family stays safe during these times? Corder says regardless of the current debate about the effects that the virus can have on younger children, the issue of hygiene in childcare facilities has been topical long before the pandemic arrived on our shores. Anyone that is concerned about the health and safety and wellbeing of children, parents and staff members would agree that the most important step is to reduce the spread of germs and to clean throughout the day. For Parents: “Before making the decision to send your child to back to childcare facilities, talk to your paediatrician or family doctor. We can help you make the best choice based on your child’s medical and immunization history, your family circumstances, and by checking that your child’s growth and development is on track,” says Western Cape based paediatrician Dr Tamryn Phelps. She adds that making frequent hand washing a norm in your household is a must, as children learn by example. Next is connecting with the caregiver: you want to be comfortable with how the centre plans to clean and disinfect, screen children and staff for symptoms, and handle illness. For playschools: Creating a clean and hygienically safe play centre that hosts very young children with little understanding on following instructions and who spend more time on the floor, will require you to clean and disinfect open spaces: Develop your plan.  Implement your plan. Maintain and revise your plan. It is also key for teachers and caregivers to know the difference between cleaning, disinfecting and sanitizing, when it comes to creating a clean and safe home and play centre. Cleaning involves the physical removal of dirt, germs and debris by scrubbing with soap or detergent and water. Disinfecting and sanitizing, on the other hand, involves the application of a recommended product cleaner that specifies that it kills 99.9% of germs. What are the correct or appropriate products to use in the workplace and around the home, and does this differ when you are cleaning a play centre area? “The overuse of bleach can also have side effects on children. Most bleach products remain on surfaces and may emit fumes if not used correctly, also bringing with it the risk of possibly causing respiratory illness. This means it is critical that you follow the precise instructions on how to dilute and use the chemicals,” explains Corder. It should also be taken into account that cleaning and sanitising will be done more frequently, so plan accordingly, and ensure staff including the kitchen staff undergo comprehensive training on the correct procedures to be followed. Remember these best cleaning practices: Prepare for cleaning and disinfecting. Correct PPE for cleaning. Use all chemicals correctly. Cleaning equipment must be clean. Do the Job. Clean from top to bottom. For normal cleaning use the spray and wipe method. Colour code all cleaning materials to prevent cross contamination. End of Task Dispose of dirty water and waste according to safe procedures. Wash and dry all equipment before storing it in a clean space. Dispose of all PPE wear before washing up. Play Areas: Identify detergents best suited for play area equipment. Consult manuals that came with the play area equipment for information on how to best care for it. Outdoor playground equipment should be pressure washed at least once quarterly, to get rid of grime that builds up, especially on equipment like swings and monkey bars. References: ·         https://paediatrician.co.za/position-statements

RediscoverDairy

Dairy hacks to get more goodness, for much less

Winter is approaching in this second year of the pandemic, and the ongoing threat of COVID infection combined with the advent of colds and flu season has us doubling down on the best ways to support immune function.   While no foods or dietary supplements can prevent COVID-19 infection, good nutrition plays a significant role in building a strong and healthy immune system. Wholesome dairy products play an important role in healthy diets, and this is why dairy is recommended by food-based dietary guidelines around the world. Evidence from ongoing research suggests that nutrient-rich dairy products can support a healthy immune system. These nutrients found in dairy, are important for optimal immune function:  High-quality protein  Vitamin A Zinc Selenium Vitamin B12 In addition, many fermented dairy products contain active bacterial cultures such as probiotics, which may support healthy gut microbiota. The gut microbiome plays an essential role in building and maintaining the immune system. In our efforts to prevent sickness in the family, it makes sense to ensure that dairy is part of our daily eating regime.  However, infrequent shopping trips due to COVID, as well as budget constraints may well be impacting on how much dairy is available in the home.  Rediscover Dairy has shared these hacks to help you easily get dairy in your family’s diet, at least three times a day, for less. Dairy budget hacks Across the many dairy options available, there are quality products across a wide range of price points.  If your budget has got tighter, check out the more affordable dairy ranges – you certainly don’t have to choose a luxury, or even mid-priced cheese to give your family a delicious cheesy meal or snack.   Shop the specials and buy cheaper bulk or ‘two for one’ options whenever you can:   Larger tubs of yoghurt often offer more value for money and can be decanted into smaller containers for a snack or lunchtime treat.  Although yoghurt has a long fridge life, if you do find you have surplus it freezes well and makes fantastic healthy frozen treats, such as iced lollies for kids. Big blocks of hard cheeses such as cheddar and gouda usually offer good value for money.  Grate it all before its use-by-date and freeze the surplus in smaller quantities for quick and easy use.   Butter is frequently on special, enabling you to buy extra units which you can freeze. Dairy storage hacks Food waste is a major drain on the household budget, so actively prevent dairy foods from going to waste in your house through meal planning and proper storage.   Fresh milk, fresh cream, sour cream, butter, maas, buttermilk, yoghurt and many cheeses can all be frozen so that they’re available for much longer than the use-by-dates: Fresh milk freezes well but should be defrosted in the fridge.  Cream, sour cream, maas and buttermilk can be frozen, but are best used for cooking once defrosted.  If you have reduced your shopping trips because of COVID, buy long-life dairy products that can be stored over the long term in the pantry.  There’s a range of long-life milks available, as well as long-life cream.   Glass jar cheese spreads can be kept in the pantry until they are opened, and then still have a long life in the fridge.  They are not only good for snacks and sandwiches but can be used in cheeses sauces and as toppings. Substitute longer life dairy products – for instance, fermented dairy products such as buttermilk, maas, yoghurt and kefir naturally have longer fridge shelf life than fresh dairy products due to the activity of the gut friendly bacteria.  They can all be great substitutes for fresh milk in many baking and bread recipes.  You can also easily find many delicious recipes where they are the featured wet ingredient. Store cheeses in a dry, airtight container in the fridge.  Add a paper towel to absorb any moisture.  If mould does develop on the outside of cheese, simply slice it off at a depth of 0.5 to 1cm. Give new life to the natural rinds of hard cheeses such as pecorino or parmesan by adding them to your winter soups while cooking.  They are completely edible, and as they simmer in the broth impart a delicious umami, cheesy flavour.  Do-it-yourself cottage cheese The whole family loves cottage cheese and it is incredibly easy to make at home, using only two ingredients! You will need: 2 litres full-cream milk 500 ml maas A muslin or cheese cloth Method: Mix together the milk and maas and cover. Let it stand in a warm place and allow to curdle. Do not stir. This process can take up to 24 hours, so be patient. Line a colander with the clean muslin cloth or cotton dishtowel and suspend it over a bowl.  Once your mixture has curdled, gently ladle the curds into the lined colander to strain the curds from the whey over the course of the next few hours. Gently stir the curds every so often to help it along. Scoop the cottage cheese into a clean bowl, cover and refrigerate. It is ready for use. You can add flavours of your own choice for savoury or sweet uses.   Homemade cottage cheese can be the star of a delicious and healthy breakfast or lunch.  For more delicious, dairy-inspired family treats visit https://www.rediscoverdairy.co.za/resources-and-tools-2/tasty-treats/

Parenting Hub

Are our children spreading the Coronavirus?

While there are widespread reports that children experience milder symptoms and suffer fewer complications from the coronavirus than adults, paediatricians are warning that the issue is much bigger than previously thought.  “It seems that the number of children infected with the virus in South Africa is higher than what we believe it is. While it is true that children do not seem to be as adversely affected as adults by the virus, we are seeing a large number of children who are asymptomatic, and this is worrying because they could be spreading the virus,”  cautions Dr Iqbal Karbanee, paediatrician and CEO of Paed-IQ BabyLine,a trusted telephonic medical advice service for the first 1000 days of a child’s life, starting from conception to birth and beyond.   Data suggests that children under the age of 18 years represent about 8.5% of reported cases, with relatively few deaths compared to other age groups. News reports are now suggesting that children may also be more susceptible to the new strains of the virus, without serious consequences. However, there is very limited data available on the number of children who are asymptomatic.   “This is why it is important for children to practice social distancing and hand-washing, even if they do not appear ill, as they can pass the disease on to family members, or others,” says Karbanee.   People aged 60 and older or with existing health conditions remain the most vulnerable to the coronavirus. That includes people with conditions such as high blood pressure, diabetes, cancer, cardiovascular disease and chronic respiratory conditions.  Dr Karbanee says that there have also been few pregnant women who have had complications as a result of the virus, and those who have had the virus have gone to have babies who have been fine.   But should pregnant women consider getting the vaccine?   “If you are a high risk patient and pregnant, I urge you to consider taking the vaccine, provided that you have discussed it with your doctor,” says Dr Karbanee, adding that high risk includes being overweight, being diabetic or having a lung disease.    He says that, given the risk of complications from COVID-19 should a mom-to-be a high risk patient, the vaccine offers a relatively safe guard against the Coronavirus.   “The vaccine is not a live virus-based vaccine, unlike the Polio vaccine for example. This vaccine is made from a protein extract from the virus, which, when you get exposure to it, lowers your risk of getting extreme symptoms. There have been very few side effects recorded by those who have taken the vaccine.”  Karbanee says that each case should be seen on its individual merits and if pregnant women are concerned, they should discuss their worries and the possibility of getting the vaccine, with their doctor and medical team. 

Parenting Hub

World Meningitis Day – clearing the myths and misconceptions

World Meningitis Day falls on 24 April and this year’s theme is TakeAction #DefeatMeningitis.1 Meningitis is an inflammation of the membranes around the brain and spinal cord.2 Because of the severity of meningitis and the fact that the disease can take a loved one’s life in under 24 hours1, the World Health Organization has approved a Global Roadmap to defeat meningitis by 20301. Invasive meningococcal disease (IMD) is caused by a bacterium which can lead to more serious manifestations, including meningitis and septic shock.3 p2,3 Although uncommon in South Africa, IMD is a devastating illness that largely affects young children.4 p80 If left untreated,severe long-term consequences can include deafness and brain damage leading to severe cognitive and functional problems, and in the case of septic shock, can include limb amputations.3 p3 According to Dr Nasiha Soofie, Medical Head at Sanofi Pasteur Vaccines: “When someone has IMD the most important thing is to act fast. Any delay in diagnosis and treatment claims lives and leaves many others with serious lifelong after-effects.”   Unfortunately, not many people are aware about the disease, and symptoms can be confused with those of other diseases like the flu, malaria or COVID-19.1  “Because IMD most often affects children younger than 10, especially infants, the problem lies in the fact that these younger children are not always able to let you know when they are not feeling well and they can’t clearly communicate what symptoms they are experiencing,” says Dr Soofie.  “These facts are all the more tragic, since IMD can be prevented by immunisation. The best way to protect your family is to make sure they are vaccinated. The meningococcal conjugate vaccine protects against four types of Meningococcal bacteria and is recommended for all infants and children,” says Dr Soofie. The vaccine can be given along with other childhood immunisations, and can also be used during pregnancy after first having a risk assessment and consultation with a healthcare professional. 5 p85f  Saving a life is as easy as ensuring that you are aware of the signs and symptoms. Here are a few myths and facts about IMD that you should be aware of.6  Myth: IMD is easy to diagnose.6 Fact: IMD is often misdiagnosed as something less serious, because early symptoms are similar to flu and other common viral illnesses.6 Symptoms may include some combination of high fever, headache, stiff neck, confusion, nausea, vomiting, exhaustion, and a purplish rash.6 Myth: IMD is only dangerous in young children.6 Fact: While it is most common in infants younger than one, anyone can get IMD6. Also, adolescents, students and others who live in dormitories, and other young adults are at increased risk of getting IMD compared to children and older adults.6 Myth: Meningococcal vaccines can cause meningococcal disease.6 Fact: It is not possible to get IMD from vaccination6. Side-effects from vaccines are generally mild and uncommon, and may include redness or swelling at the site of injection which can last up to two days6. Meningococcal vaccines protect against the death toll and severe complications caused by IMD.6 Myth: Healthy adolescents and young adults don’t have to worry about getting IMD.6 Fact: IMD is rare, but the risk of getting it increases in adolescents and young adults6. The disease can progress rapidly, killing an otherwise healthy individual in 24–48 hours.6 Myth: Meningococcal disease is spread by casual contact with an infected person, such as shaking hands.6 Fact: Meningococcal meningitis is spread through air droplets and direct contact with an infected person6. It is not spread through casual contact.6 “The COVID-19 pandemic has resulted in some people missing their immunisations – and the number of IMD cases is expected to rise when people are able to gather in large groups again,” says Dr Soofie. Vaccination is recommended, especially for people at higher risk of IMD.5 p83L This includes people with a damaged immune system, healthy infants, young children attending creche and school children, university students, army recruits and others living in crowded conditions.5  83m “It’s often said that vaccines save lives, but this is not strictly true – it is vaccination that saves lives.7a It is imperative that a high level of vaccination coverage is achieved in those populations where they are recommended.7b This will provide protection for both the individual who is vaccinated, as well as for the communities they live in,7c” says Dr Soofie. This World Meningitis Day, take action to #DefeatMengitis. Speak to your doctor or pharmacist for further information about optimal protection against this devastating disease. Live Webinar event: For those wanting to learn more about meningitis, Sunday Times Connect in partnership with Sanofi Pasteur, will be holding a livestream event on Wednesday, 21 April from 13h00 – 14h00. To be part of the live webinar, register here: https://arenaevents.africa/webinar-registrations/world-meningitis-day-vaccination-and-meningococcal-meningitis/

Bonitas – innovation, life stages and quality care

Vaccines and the way forward

Bonitas Medical Fund, gives an update on Covid vaccines and how the Fund is positioned for the rollout to its members.  Various scenarios have been presented regarding the speed of propagation of the third wave – the worst assumption is that it will be twice as fast as the second wave. The best case scenario is that the virus is 50% more transmissible than the second wave. Regardless, the urgency for the roll out of the various phases of the vaccination programme is undeniable. Unfortunately private procurement of the vaccine is currently prohibited but as procurement is opened to other entities, we will take every step to ensure we have access to vaccines for our members.  We want to mitigate the risks of them contracting Covid-19 as well as getting seriously ill or dying, which is why we are working behind the scenes to ensure we are ready to roll out the vaccine to our eligible members. Medscheme (Bonitas’ administrator) is engaged and collaborating with the Department of Health (DoH), Business for SA, Board of Healthcare Funders (BHF) and various industry stakeholders in order to assist with the rollout from Phase 2. We are also in the process of requesting accreditation to set up private vaccination centres.  This will ease access for our ‘at risk’ members and provide a broader footprint, including remote areas of the country. Our over 10 000 members, who are healthcare workers, have already started the vaccination programme in Phase 1. There are around 72 000 members who are classified as ‘Essential/Congregate workers’ and 185 000 high risk members who are either over 60 or have comorbidities. We intend beginning the Phase 2 rollout as soon as the vaccine is secured.  The latest information on South Africa’s procurement of vaccines is that there are: 11 million doses of Johnson & Johnson (J&J) 20 million doses of Pfizer BioNTech A further 20 million doses of the J&J is being negotiated. This would be sufficient to cover the targeted 37 million adults in SA  Through collaboration with one of our partners, Afrocentric Health, we will be able to administer up to 150 000 vaccinations per day.   We are all familiar with the 3 Phase roll out plan as outlined by the DoH but there remains uncertainty about some definitions such as an essential worker – outlined in Phase Two: Essential workers, persons in congregate settings, persons over 60-years and persons over 18-years with comorbidities. The DoH announced from the onset that healthcare workers would be vaccinated in Phase 1.  Phase 2’s priority group would include essential workers, persons in congregated settings, persons 60 years and older and persons over 18 with comorbidities.  However, it has since been announced that, as a result of a shortage of the acquisition of vaccinations, these groups will be adapted in order of priority. As it stands on 8 April 2021 (subject to change), these groups include the following: Phase 2 Priority Group  Definition Essential workers Teachers, police officers, miners, workers in security, retail food, funeral, banking and essential municipal and home affairs, border control and port health services Persons in congregate settings  People in prisons, detention centres, shelters and care homes. In addition people working in the hospitality and tourism industry and education insititutions are also at risk Persons 60 years and older Persons older than 18 years with comorbidities Persons living with HIV, TB diabetics, chronic lung disease, cardiovascular disease, renal disease, obesity, etc What we have done is to ensure we know, upfront, who our high risk member population is and, once Phase 2 commences, we are able to ensure that all those who want to be vaccinated, will be. Together with our administrator, we have set up various processes to ensure we are able to achieve this goal to ensure peace of mind for our members.

Bonitas – innovation, life stages and quality care

Woman’s Health

Birth Control Side effects of birth control pills The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. If you have just started taking birth control pills you may experience a headache, dizziness, breast tenderness, nausea, breakthrough bleeding, mood changes or other side effects. Be patient, these side effects often go away after a few months. If they don’t you may want to talk to your doctor about your options. Some positive effects of taking birth control are lighter (and sometimes fewer) periods, milder menstrual cramps, and improved acne. Consult your doctor if you have questions about what type of birth control is right for you. Women’s Nutrition Unsaturated fats: the good, the bad and the uglyThe following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. There are two types of unsaturated fats, polyunsaturated fatty acids and monounsaturated fats. Polyunsaturated fats are found in most vegetable oils, flaxseeds and walnuts as well as in fatty fish such as salmon, and mackerel. Monounsaturated fats can be found in olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive, canola, and peanut oils. Both kinds of unsaturated fats may help lower your cholesterol and reduce your risk of heart disease. The bad fats, saturated and fatty acid fats should only be eaten on occasion. Lactose intolerant: the solution for getting your daily calcium intakeThe following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Lactose Intolerant? Scared of not getting enough calcium? Don’t worry; you can get calcium from eating foods that don’t contain lactose. These foods contain calcium, but are dairy free: Broccoli Leafy greens Canned salmon &sardines with edible bones Almonds Oranges Pinto Beans Tofu and soymilk Calcium-fortified breads Calcium fortified juices. Risks in Women Urinary tract infectionsThe following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. If you are experiencing a burning sensation when you urinate, or feeling the need for frequent urination, leaking a little urine or cloudy, dark, smelly or bloody urine you may have a urinary tract infection. To avoid getting a urinary tract infection: Drink plenty of water to flush out bacteria Don’t hold your urine when you need to go Wipe from front to back after a bowel movement Try to urinate after having sex to wash away bacteria Do not use feminine hygiene sprays and douches, which may irritate the urethra and possibly begin a case of urinary tract infection Try vitamin C supplements which increase the acidity level of your urine which helps decrease bacteria Wear cotton panties or underwear Breast cancer prevention The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. Although you should have a mammogram and clinical breast exam every 1 to 2 years if you are 40 and older, there are ways to examine your breasts in between visits. This helps you become familiar with your breasts and breast tissue, so you are more likely to notice any changes over time. Women may start doing self-breast exams any time after the age of 20. Here are the steps: Look at your breasts in the mirror for any abnormal changes in colour, size or shape. While lying down or taking a shower use the pads of your fingers to press firmly into your breast and move your fingers in a circle around the whole breast. Check for any abnormal lumps or changes. By limiting the amount of alcohol, you drink, maintaining a healthy weight, staying physically active, and limiting the bad, saturated fats in your diet you may lower your risk of breast cancer. Heart attack warning signs and prevention The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. If you feel pressure or tightness in your chest, pain that goes from your chest into your jaw and/or left arm, or shortness of breath, you may be experiencing a heart attack. The most common symptom for both men and women is in fact tightness or pain in your chest; however, women are somewhat more likely to experience other common symptoms, specifically shortness of breath, nausea or vomiting, and back or jaw pain. Smoking, high cholesterol, high blood pressure, lack of exercise, stress and obesity are all risk factors for a heart attack. Quit smoking; exercise and maintain a healthy diet and weight to help decrease the risk. Also, talk to your doctor about whether aspirin could help reduce your personal risk of a heart attack. Aspirin may help keep your blood from forming clots that could eventually block arteries in the heart, causing a heart attack. Stroke warning signs The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion. A stroke is a blood clot or a break in an artery that interrupts blood flow to part of the brain. Some symptoms of a stroke could be sudden numbness or weakness of the face, arm or leg, especially on one side of the body; sudden confusion, trouble speaking or understanding; and sudden trouble walking, dizziness or loss of balance. If these symptoms occur, get emergency medical help immediately. Act F.A.S.T if someone you know is experiencing signs and symptoms of a stroke. F. (Face) Ask the person to smile to see if one side droops.A. (Arms) Ask the person to raise both arms to see if one drifts downward.S. (Speech) Ask the person to say a sentence to see if their words are slurred and to see if they

EcoElla & Friends

IS PLASTIC SAFE FOR BABY?

Why you should be using eco-friendly baby products… Did you know that plastic is not only polluting our oceans, but scientific research has shown that it may even have detrimental effects on the health and development of our children? Exposure to phthalates, found in plastic, can impair brain development and has shown increased risks for child learning, attention and behavioural problems1. A recent global study of plastic toys has identified over 100 chemicals that may cause harm to children2. Millions of microplastic particles are also said to be released from polypropylene (plastic) baby bottles into baby formula during preparation 3. With so many negatives associated with plastic and more and more telling research published in the last decade, we really wonder why there is still SO MUCH plastic being sold and used by the little humans amongst us. Plastic bottles, plastic dummies, plastic teethers, plastic toys, plastic food storage containers and even plastic (synthetic) clothing… So what can we do? Although still a small community, parents are becoming increasingly aware of the plastic problem and wanting to make a change. They choose eco-friendly options because there are in fact many plastic alternatives available for baby and toddler: WOOD  It’s as easy as going back to basics – before plastic, all our grandparents’ toys were made of wood. There are several wooden toy manufacturers in operation today and new companies are continually being established due to their recent increase in popularity. Wood is by far the most common eco-friendly choice for toys, games, puzzles, furniture and room decor. High quality woods are best, that are raw or untreated, or have a non-toxic finish like water-based stains or an organic coating like coconut oil. SILICONE The newest trend in the baby market is all things silicone: bowls, plates, spoons, storage containers, teethers and toys. This is because silicone is extremely durable and long-lasting; it’s also dishwasher, freezer, oven and microwave safe – making for easy parenting. The majority of silicone baby products are made of food-grade silicone that is BPA, BPS, PVC and phthalate free; in other words non-toxic and a great eco-friendly option. Some silicone baby bottles are however advertised as eco-friendly, but may be infused with polypropylene (plastic). BAMBOO Most commonly found in wash cloths, towels, swaddle blankets, bedding, cloth nappies, baby wipes and clothing. It is softer than cotton muslin, hypoallergenic, antibacterial and therefore the better choice for sensitive baby skin. You can also find bamboo items like baby drinking cups, plates, bowls, forks and spoons. Many of them however are not 100% organic because a plastic resin (although in small amounts) is sometimes needed to keep the bamboo fibres together to give it durability.  COTTON The most familiar material used to make natural baby clothing, baby wipes, cloth nappies, swaddle blankets, bedding, towels, wash cloths and soft toys. Often advertised as 100% organic cotton or mixed with bamboo fibres – 70% bamboo, 30% cotton muslin. The benefits of using cotton fabric are similar to bamboo, making cotton ideal for sensitive baby skin. It is also more eco-friendly than synthetic fabrics like polyester, nylon, spandex, chiffon, fleece and satin; all of which contain plastic. Other eco-friendly alternatives for plastic include GLASS (baby bottles), WHEATSTRAW (dining sets and utensils), NATURAL RUBBER (baby bottle teats, dummies, teethers and toys) and RATTAN (the coolest new trend for natural baby furniture, decor and some toys). With so many eco-friendly options available for baby and toddler, parents can be reassured that they are able to raise their little ones in a non-toxic world, while building a plastic-free future. We hope you enjoyed our article. If you need help with natural parenting, visit our online shop at https://www.ecoella.co.za or follow us on social media (@ecoella.and.friends). References: Engel et al. (2020). Neurotoxicity of Ortho-Phthalates: Recommendations for Critical Policy Reforms to Protect Brain Development in Children. AJPH. https://doi.org/10.2105/AJPH.2020.306014 Aurisano et al. (2021). Chemicals of concern in plastic toys. Environment International. https://doi.org/10.1016/j.envint.2020.106194 Li et al. (2020). Microplastic release from the degradation of polypropylene feeding bottles during infant formula preparation. Nature Food. https://doi.org/10.1038/s43016-020-00171-y 

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