ideas March 2023
A magazine for small women-owned businesses 10 Minute Meals
SMALL BUSINESS FEATURE:
Chilli Chocolate Chefs
What we're reading
STRESS & NUTRITION
Contents
7 SMALL BUSINESS FEATURE Chilli Chocolate Chefs
12 TOP 10: Free Resources
27 ON OUR BOOKSHELF: What I'm reading & What My Kids are Reading
2 Editor's Note 7 Small Business Feature Chilli Chocolate Chefs 12 Free Business Resources Editor's picks for free resources available to business owners 13 Social Innovation: AWQAF A look at Waqf and its importance for women 19 What Kind of Entrepreneur Are You? See yourself here? 23 NUTRITION: Stress & Nutrition How foods can help or hinder when you're stressed 25 FOOD: Easy 10 minute meals by Alexander Wyeth 27 BOOKS: On Our Shelf Incidental Ideas
7 SMALL BUSINESS FEATURE Pour yourself a coffee and settle in to read about this incredible sister duo making waves in the catering world.
BUILD IDEAS
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Editor's Note Welcome to the inaugural edition of BUILD Ideas. I am so excited to start this journey with you all. So, a bit of context. Who is BUILD? BUILD is a social enterprise developed with the sole purpose of helping small women-owned businesses grow and scale sustainably. To be a part of the BUILD Network, you simply need to fill out an application form and email it to us. Once you are onboarded you have access to free business consulting, design for your business needs and workshops for a 4 month period. The sessions are done virtually (we can even assist you via email if you're not ready to do face to face calls). After your 4 month stint you will still be a part of the BUILD Network and will be invited to future workshops. You can choose to stay on for further guidance (at a nominal fee). The main objective is Enterprise Development at a grassroots level; and with impact and purpose. The informal sector (unregistered micro enterprises) is a huge contributor to the country's economy. And if small businesses do well, we all do well, That's what a social enterprise is all about. Helping each other out in a sustainable way. Teaching and learning so that we may all grow. This first edition looks at business challenges for small entities, provides useful information and also features great time management tools - like meal prep in 10 minutes! Enjoy, we hope you stay awhile....
Zainab Just changing the world. Nothing fancy... BUILD IDEAS
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Ready to Start Your Own Business?
Join the BUILD Network for free business consulting, design and workshops www.build.org.za
It doesn't matter what you're attempting,
A plan is always a good idea. Just doodling
starting or even rediscovering - the first
your ideas on a piece of paper, is a step
step is always the hardest. I recently did a
towards manifesting your plans.
course by Francois Bonnici, who at the time, was the Director of the Bertha
The biggest hurdle you will encounter is
Centre
and
your own self-doubt. It is human nature
Entrepreneurship and he advised that
to be most critical of your own work or
you should start before you're ready.
creations. There will always be that seed
Because most of the time, after we start
of doubt that you will not be able to
we realise we already had a lot of the
control. What you can control though, is
processes in motion and often we might
whether or not you feed it and allow it to
wish we had started sooner!
grow.
Of course this doesn't mean you should
Trust Yourself.
dive in head first with no plan.
This is the real first step of starting.
for
Social
Innovation
BUILD IDEAS
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Inspiration is always an excellent impetus to get going with a project. Personally, I love reading or listening to stories of regular people who had a dream and started something. My personal favourite, that I would readily
recommend to
anyone is a podcast by Guy Raz called "How I Built This."
"To begin is the most important part of any quest and by far the most courageous."
GET FEEDBACK Once you have shaped the idea of your business a bit better, sit down with someone you trust to be honest with you, and share your ideas with them. Having a
PLATO
sounding board is an excellent resource and will help you refine your idea even further.
DEFINE AND REFINE YOUR IDEA Once you have actually taken the first
Sometimes
and decided that you are going to go
attention to aspects you had not even
ahead with your business, you need to
thought about. All good businesses have
spend some time working on your idea.
an advisory board, it doesn't matter if
they
may
draw
your
that's a best friend or colleague. Top of mind when you are doing this is to keep checking in with your why, why am I
BUSINESS PLAN
doing this. Understanding your why, is There are some experts who believe that
the fuel that keeps you going.
a business plan is no longer necessary. I So, you have a few ideas. Jot them down.
am inclined to disagree. The idea of doing
Expand on each idea. If you're starting a
it, I will agree, is laborious, however, it may
home-based
be the most beneficial exercise you
patisserie,
narrow
down
what items you will make, what days you
undertake for your business.
will be open, will you sell directly from home or supply bakeries, would an online
There are many simple templates online
store work etc. Work out how your
that are free. Find one that suits you and
business will operate at a very basic level.
your business best. It doesn't need to include highly detailed metrics, but make
The brainstorming process is listing as
sure you have looked at the basics at
many ideas as you have in different
minimum.
formats. Refining, is choosing which ideas work best and then honing in on how that will work.
BUILD IDEAS
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BUSINESS STRUCTURES
PLATFORMS
Familiarise yourself with the different
Part of your business strategy is to work
types of business structures there are out
out how you will sell your product. How
there and see which may fit your
will you get people to know you have
business and your needs best.
something to sell.
You don't need to formalise your business
If you think an online store may be the
if you choose not to. Legally you may
easiest way to run your business, there
operate your business as an unregistered
are many options out there available
entity, as long as you adhere to the tax
these days - and most of them have basic
laws. Take some time to do your research,
free packages. They are also relatively
chat to a professional and be sure what
easy to use.
route suits you best. If you're planning to sell to other stores, You could choose to run as a sole
you need to have some sample products
proprietor (unregistered) and convert to
ready and a proposal that you is either
a registered entity at a later stage.
printed or that you can email to the prospective on-sellers.
A few South African banks are quite flexible with this nowadays and if you
If you will be using your home as your
already bank with a bank you may be
selling base, you need to put time
able to link a sole proprietor separate
schedules into place, have a demarcated
bank account with your personal account.
space
to
receive
your
clients
and
consider some signage outside your Some banking apps allow you to apply for
home. You can still be professional even if
this directly from the app, which makes it
it is a home-based business, and in fact
much easier for you.
your customers will appreciate the added effort. The last thing you want is for your clients to collect their doughnut order
BRAND IMAGE A brand image is basically the personality you assume for your company and your brand. Are
from your kitchen while your workspace is understandably a mess. You need to segment production, home-life and client sales.
you
aiming
NEED HELP?
be
elegant,
higher
priced
Do you need help navigating all of this?
offerings? Are you a more rustic, farm-
Join the BUILD Network. We will provide
style brand? Perhaps, you are opting to
all of this support and more to you at no
be a playful and cute brand. The options
cost. A 4 month programme that can be
are endless. But whatever "personality"
done virtually at your convenience and
you choose, will define your style for your
includes
social media pages and content and your
guidance, social media strategy and so
website. It will even be an important
much more.
factor in your packaging.
www.build.org.za
sophisticated
to
with
design
packages,
website
hello@build.org.za BUILD IDEAS
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SMALL BUSINESS
feature
BUILDideas caught up with the creative entrepreneurs behind the successful Chilli Chocolate Chefs brand Zainab and Faatimah Paruk, as they shared insights on their entrepreneurial journey.
Who is Chilli Chocolate Chefs? Chilli Chocolate Chefs is a gourmet catering company, from Durban, that specialises in events and signature catering. The uniqueness of our company is that TASTE & APPEARANCE both matter and we take great care in ensuring that the product tastes as good as its looks! Our company offers a wide range of catering services for weddings, celebrations, corporate events, food demos and more. Chilli Chocolate Chefs is a fully halaal catering company certified by (SANHA).
How did CCChefs come to be? What was the inspiration behind starting your own business? It’s a really long story BUT here’s the summarized version. Faatimah and I, have always had a love for food, with every family occasion being celebrated with food. From popping a tooth, to graduation, birthdays, weddings and more. BUILD IDEAS
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We also didn’t have a traditional education. Having left school in grade 8 to pursue Islamic studies, we eventually became Islamic educators. Realizing back then, to fulfill our passion for food and become Chefs, we had to go back to school at the age of 21 to complete our Matric. Thankfully we managed to complete this whilst working. We begged our grandfather to sponsor our studies and after graduating we worked for a year or two in the industry.
SMALL BUSINESS
It was here that we gained immense experiences and started taking on orders as a side hustle. Having gained enough traction with private orders we made a very bold decision at the time, to quit our jobs and start a company together. Mind you, we didn’t have any equipment, finances or even premises. We only had our skills as chefs and a shared vision of running a company that inspired moments of happiness through exquisite food. It was here we managed to borrow space in our granny’s home and formally settled on a name for our company called Chilli Chocolate Chefs. A name that symbolized the types of food we make (sweet and savoury), our Indian heritage, as well as our different personalities. With a lot of hard work, prayers and luck, we managed to outgrow the kitchen in our family home and move to a bigger space located in Musgrave.
Outside of CCC, I would like to think that “Zainab” is loads of fun! I enjoy all types of sports from tennis, swimming, running, padel tennis and my new interest which is basketball.
feature
Who is Zainab outside from CCChefs?
We are blessed to live in a city with beautiful weather and the ocean. So, my husband and I regularly head to the beach for a quick swim before or after work. Whilst on weekends it’s often spent entertaining friends and family. I particularly love adventuring outdoors to new places and ending our day with delicious food.
Who is Faatimah outside from CCChefs? I am still trying to figure this one out! But I absolutely love fashion, dressing up and I confess that I am an online shopping addict! I love the ocean & being outdoors. I enjoy socializing with family and friends always over lots of delicious food! I simply adore spending time with my little nephew and would love to travel the world one day with my husband, Inshallah. BUILD IDEAS
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Share one of the most triumphant moments in your business journey? I am going to share a recent memory, that is our rebrand and the launch of our newest recipe book called “Bringing It Home”, which was a culmination of over two years’ worth of work!
And it’s been an exhausting but rewarding journey to see the final printed version in a hardcopy. Additionally, we took the opportunity to re-brand our look to a more modern feel. We wanted to show the evolution of our company, how we have grown as people over the years and to also indicate where our vision is. For example, our tagline previously was “For the love of food”. We have now changed this to “gourmet food” as we believe that we are a food solutions company with multiple channels of revenue.
feature
Share with us something in your business model that didn’t work, that you needed to pivot. Did you yield a better result?
SMALL BUSINESS
We took all the learnings from our previously published books and tried to put our best foot forward. From writing out a manuscript, to the repetitive testing of recipes with friends and family, right down to getting food styling, professional photography, design layouts, proofing and indexing, as well as a whole lot more to make this book our best yet.
At the end of 2019, we identified an opportunity to include a daily takeaway menu from our kitchen. The idea at the time was that this presented an opportunity for us to get retail experience, without distracting us too much from our core business, that of catering.
Fast forward to when lockdown hit, we were presented with many challenges. Events were cancelled and this meant that we had to refund all our clients deposits (some of which were for a year in advance). Additionally, there was no cash flow coming into the business. When we eventually were allowed to trade, we had to do so as a takeaway only. And this is where the focus changed. We took all the learnings from those initial months, spent a bit of money to bring in machinery to supplement over the counter sales, we revised costings, menu portions and a whole lot more tweaking to this business model to survive. We even created two other business ideas, which we would love to execute sometime in the coming years. On this note, we are thankful and grateful to our clients for all their support. BUILD IDEAS
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Did you have any unsuccessful business ventures prior to CCChefs? Yes, and this is a touchy subject! We launched a confectionary range, which I will biasedly say had a nice packaging and design. Keep in mind, we are creatives at heart, so sometimes we do things without thinking and often this leads to a lack of execution. Anyway, this was a complete failure, and we took huge learnings from this.
What, in your opinion is something that is often over-looked as a small business (particularly home-based business), but that you have learnt is really important to pay attention to, for the success of your business?
SMALL BUSINESS
Like the importance of marketing material at the point of purchase, listing and merchandising fees, sampling stations and a whole lot more that needs to be done to get a product distributed and marketed.
feature
Something we feel is critical, especially for home-based industries, is keeping track of costs. Whether this is fixed OR variable costs this can lead to a domino of negative effects, for example: incorrectly pricing your items, not knowing your margins which in turn can mean negotiating incorrectly and a whole lot more. Related to this is having regular stock takes.This is often overlooked and is not seen as a potential business risk. Being over-stocked can lead to theft, wastages from consumable items that are expired. Furthermore, this is also money that could be reinvested into your business.
Our target audience is small women-owned businesses, which you can relate to. Would you like to share any advice or insight for other aspiring businesswomen, that you both learnt from owning and running Chilli Chocolate Chefs? We understand that running your own business is tough, especially at the start. There is a saying: “fail fast, fail often, fail forward”. What this essentially means is that when we fail… we need to reflect and take the learnings of why we failed, as quick as possible, to pivot OR re-align ourselves.t Additionally, we would recommend outsourcing things that are NOT in your expertise. It took us a long time to realize that our time is better spent in the kitchen and servicing our customers than reconciling accounts and doing VAT submissions. BUILD IDEAS
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BRINGING IT HOME The recipes in “Bringing It Home” are inviting, sparked with love and precisely what you need to delight friends and family. They reflect our love for food, travel, entertaining and, most certainly, eating delicious food.
They are recipes that you’re sure to return to again and again!
Why buy this book?
feature
Recipes are tried and trusted & includes recipes of items that we sell in our kitchen. With over 85 recipes there’s something for every occasion. Easy to follow recipes that anyone (expert or novice) can pick up & be able to make. Great flavor combinations. Ingredients used in the recipe book are readily available.
SMALL BUSINESS
The recipes featured here give you free reign to put together your own feasts, whether you are two people or ten, having a ladies’ brunch, an intimate picnic, a big fat Indian dinner or anything in between.
Win A Copy of
BRINGING IT HOME Try the Chilli Chocolate Chef magic yourself! Win a copy of this incredible cookbook, delivered to you. Details on our social media page coming soon!
BUILD IDEAS
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Our Top Ten!
Small Business Owners
Resources
Owning and running a small business is not for the faint-hearted. Being the decision-maker, designer, accountant, salesperson and everything in between is overwhelming and timeconsuming. We've picked out a few tools you can use to help you streamline that never-ending TO DO List.
CANVA Getting started with a business means you
HUBSPOT This is an invaluable tool for business
need to start creating your business'
owners. It offers customer relationship
"personality". Canva is an excellent tool for
management and other measurement
logo creation and other graphics. And it's
metrics for your business. The free version
free!
is basic but very useful.
WIX /ECWID Nothing says "professional" quite like a
Monday.Com This is an upgrade from making notes
website. There are many free website
everywhere. Keep all your tasks and
developing web-based apps. But these two
projects in one place. You can add team
are our favourites. And yes, they're free
members as well.
too! BPlans
COURSERA/UDEMY
Personally the most difficult thing to get
Stay ahead of the trends and get the skills
off the ground is a business plan. BPlan has
you need. Coursera and Udemy (and many
made this so easy. You can even get an
more out there) offer free or very
easy one pager done for your small
affordable training courses for business
business. Again, free.
owners.
GOOGLE DRIVE
Buffer.Com
As a free resource, this one is often
This free resource is a library of articles and
underestimated. Create folders and store
information for small business owners.
all your business info in an easy to
There are tools to help with copy and social
reference place.
media information
ZOHO Books This accounting software is free for small
Social Media
business owners with a turnover of less than R1 million.
The easiest, quickest most cost-effective way to get your brand out there. And they're free!
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Waqf for
women
WHILE SOCIAL INNOVATION AND ENTREPRENEURSHIP HAS JUST RECENTLY BECOME MORE POPULAR, THE NOTION OF ADDRESSING SOCIAL PROBLEMS HAS BEEN AN ISLAMIC CONCEPT FOR CENTURIES IN THE FORM OF A WAQF SHAHISTA THOKAN FROM AWQAF SHARES MORE
Women play a significant role in society
Standing firm in the roles, women can
and in decision making. They form part of
develop and propagate the Deen of
the head of a household and through
Islam. A motivating hadith comes to
nurture and care raise the next generation
mind which lends to the conduct of
of the flag bearers to Islam. They are part
such pursuits, it states: “When someone
of a boardroom, where they contribute
dies, they leave behind three things:
vitally
– Recurring charity (Waqf);
through
their
keen
sense
of
emotional intelligence. They form the
– Beneficial knowledge which has been
backbone of the community in their
passed on; and
empathic and compassionate lives, uniting
– Pious offspring.”
neighbors, and strangers.
A waqf (pl. Awqaf) is a voluntary donation Islam has empowered women since birth by providing her the protection of various Mahram. Her father, brother, spouse, and son have their first duty to her. Upon marriage, she is gifted a beautiful gift of Mehr, which is for the sole purpose of providing
tide
over
untoward
in the form of an endowment which is dedicated by a person, male or female to Allah for charitable, humanitarian, or any shariah compliant purposes. Once donated, the waqf becomes Allah’s property, managed by a responsible person or a reputable
circumstances and to create a level of
organization to be administered on behalf of
financial independence.
the donor according to their wishes. The
Today, the role of women has further become liberated by career orientated females forming a solid second income for their
families
and
households.
It
donation could be in the form of any asset, and include cash, property or shares, no matter how big or small.
is
admirable to see the dynamic nature of these women, who are juggling their important
positions
of
wife,
mother,
daughter, sister and employee with full conviction and dedication. BUILD IDEAS
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Throughout history women have played
Furthermore,
an integral part of social and cultural
(Trustee) of Waqf in Islam was Hafsa bin
development of Awqaf. Not only were
Umar Bin Khattab, wife of the Nabi (SAW)
they
support
and daughter of the Caliph, Umar (RA).
institutions, but also influence leadership
Safiyya bint Huyyay was one of the
and directive. As women, it is believed
Prophet (S.A.W) wives, who was one of
that our progress is related to the
the first to pledge a Waqf for family
progress of societies and the world.
members. We take lessons from the past
Many
and
able
to
such
fund
and
women
used
their
the
inspiration
first
from
Mutawaliyah
those
women.
inheritance, mehr and other income to
Patience from Aasiyah
fulfill this hadith to reap the greatest
(RA), Purity from Maryam (RA), Loyalty
rewards in the Aakhirah. It is likened
from Ayesha (RA), steadfastness from
as a ‘beautiful loan to Allah’.
Faatima
(RA)
and
Generosity
from
Khadijah (RA). Amongst these historical tales of waqf is that
of
three
women.
Philanthropic causes are several and
Zubaydah bint Jafar, Fatima Al Fihri and
easily accessible for all to contribute to.
Sara van de Kaap. ZUBAYDAH BINT
What makes waqf so unique and special
JAFAR was best known as the Abbasid
is because of it being an ongoing and
princess who donated a series of wells,
recurring
reservoirs
which
(Sadaqah-e-Jaariyah). It is a legacy for
provided water to Muslim pilgrims along
the future and a revival of a Sunnah. As
the route from Baghdad to Saudi Arabia.
women,
FATIMA AL FIHRI was the founder of Al-
investment not only in the monetary
Qarawiyyin
known
sense, but also in those investments
University in the World where scholars
which we make daily, viz. with our
were granted degrees after completing
children - whom we wish them to be, in
their studies. A patron of education and
our relationships – what we want them
culture, her legacy continues to enrich
to be and, in our workplaces, – where we
unfolding
enlighten
would like to be. This investment is
minds. SARA VAN DE KAAP was the
towards our Hereafter. Women have a
daughter of a freed slave and became
key role to now play in waqf. To find out
the first woman in S.A to make the first a
more about waqf, Awqaf SA and/or
waqf towards the building of a masjid,
volunteering as a waqf ambassador, visit
Auwal Masjid in Cape town.
www.awqafsa.org.za May the Almighty
and
–
remarkable
artificial
the
generations
pools
oldest
and
charity
we
and
its
understand
benefit
the
term
reward us for our good intentions.
BUILD IDEAS
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NICOLWAY
South African with international flair www.dailycoffeecafe.co.za
Art
The
of
Time Management Life is pretty much a blur of juggling homework, school runs and work demands. It seems like there isn’t much time for anything else. Regardless of whether you have children or not, work from home or have a fulltime nine to five job, we are all in a race against time, and time management is more a life-skill than a nice to have. The best way to combat being swallowed up by the demands of life, is to have a plan. Personally, having plans was not one of my strong points. However, three kids and two jobs later it really is the best way to get through the day and come out alive at the end of it! Firstly, you need to understand that what works for one person might not be ideal for you. For instance as a work from home mum I find that the best time for me to get any work done is between 08:30 in the morning till noon -just before I have to start with school rounds again. This means that I leave cooking supper to the late afternoon – often just in time for supper. This will obviously not suit most people but it works best for me.
So if you’re looking for ways to streamline your day and be more productive and efficient, here are some tips I found to help you get there.
Create a Daily Plan Have a plan of what you need to do and how you would ideally like your day to unfold right at the start. Then try your best to stick to that plan. Accommodate
any
unforeseen
events, but generally try your best to stick to what you had intended to achieve at the outset.
BUILD IDEAS
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Peg a Time Limit to Each Task
So for instance for me, I can do this
Give yourself X amount of time to finish each task. If you don’t you will likely get distracted by other tasks that need to be completed, and not finish off on the things you set off to do for the day. Scope creep is real.
home-time.
Make Use of Organisers
require your immediate attention, put
when I’m waiting outside school for I
try
(not
always
successfully though!) to check emails every one and a half hours. And then spend 20 minutes replying. Watsapp groups
have
become
a
huge
distraction. If it’s a group that does not them on silent for a few hours and
If you have work or school projects that need to be completed in a few weeks don’t park them for the last minute. Make a note on your calendar a week before and then again a few days before it needs to be submitted. Put up notices on your fridge or a dedicated notice board and keep checking on them to make sure you haven’t forgotten anything. There are tons of online project management tools that are free.
Learn to Say No
then go through these messages when you have the time. Of course there are certain
neighbourhood
or
security
groups that you should always be aware of in case there is important information.
Target to be Early If you need to be somewhere at a certain time, always target to be early . We often assume we can do much more in the time we have than what
The biggest challenge for most of us is
we actually can. It just always seems to
learning when to say no. There’s that
be the norm that when we need to
colleague that constantly requires “favours”
leave the house to be somewhere is
or the manager that keeps demanding more
precisely when some urgent matter
or the neighbour who keeps asking you to
rears
run errands for her that are not on your
loadshedding related - like the gate
usual
but
not being able to open because the
genuinely
battery died or I completely missed
needs help or when they are starting to take
the schedule and I'm now trying to
advantage of you.
make breakfast on a gas stove.
Detach from Social Media
Aiming to be earlier also puts you (and
This is often very hard to do - especially if you run a business and depend on social media as a marketing platform. But stick to a rule of only accessing these platforms at certain times.
because you always know that you
routes.
differentiate
Don’t
when
be
mean,
someone
its
head.
Lately,
it's
been
your charges) under less pressure actually have slightly more time.
BUILD IDEAS
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17
If you get to your meeting earlier than
Obviously this doesn’t mean your 7
you’re supposed to, you can use that time to
year
go through emails, or catch up on social
entirely by herself, but he will be
messages that you may have missed earlier
delighted to help with that job.
in the day.
Similarly
old
will
in
be
a
cooking
work
supper
environment
delegate work, you may find it difficult
Prioritise and Delegate If you have a hundred things you need to do for the day and you’re feeling overwhelmed narrow it down to the 20 that you simply must do and then do the rest as and when you can. Some things will have to slip away, but as long as you have achieved the major tasks for the day, you will feel extremely productive. Delegating is an excellent way of getting things done and relieving some of the pressure on you. You will be amazed what kids as young as 5 can do. Start giving your children tasks and chores to complete. You will be teaching them some valuable life lessons and getting tasks done at the same time.
initially to let go of that control but you will soon realise that anyone can be trained to do things the way you would like them done and the help will be a huge blessing to you.
Switch off Completely If the kids are at school and you have some time between meetings, this is the best time to tick things of your task list. Switch off all the things that usually distract you - mobile phone I am looking at you! Just make sure the people that are usually in contact with you are aware of this.
BUILD IDEAS
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18
WHAT KIND OF
Entrepreneur
ARE YOU? Coaster
Conservative
Coasters don't go out looking for something, things sort of just happen to them. More spontaneous breed of entrepreneur
Conservatives are more cautious. They work with limited resources and do the most with the least. They are always on the lookout for "what-ifs"
Proactive
Innovative
This breed of entrepreneur goes all out in using whatever resources possible for opportunities. More of a risk-taker.
This innovator is a creative, a dreamer, nonconformist. Creating opportunity and introducing new ideas to the world.
Courtesy of www.risingabovethenoise.com BUILD IDEAS
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On Sale Now!
The Ramadaan Cookbook is back with the second volume. A delightful collaboration by a team of Muslim Dietitians For more information on how to get your copy contact Amina Dindar on 072 997 2557
Are You
STRESSED? Generally, stress is associated with work related issues. People often suffer burnout or anxiety as a result of that stress. But stress exists in a plethora of daily activities. A crying baby, a looming exam, debt, taking care of kids, an illness, undertaking something you have no experience with, a pending marriage or birth and the list is endless. Business owners are all too familiar with stress. The ebbs and flows of things flowing smoothly and everything that can possibly go wrong are standard for this lot. Stress is when you feel as though the demands placed on exceed your ability to cope. Stress is actually your body’s way of producing the boost that you need to get through the difficult situation. And psychologically, some stress has been proven to be beneficial to us. However, when your body is expected to function in that state of stress unabated it can cause health issues. Particularly affecting the immune, cardiovascular and central nervous systems. Not to mention the serious emotional consequences suffered as a result.
IThe American Psychological Association share some tips on how to manage your stress and ensure that you live a healthy well-balanced lifestyle. TAKE A BREAK FROM THE STRESSOR “It may seem difficult to get away from a big work project, a crying baby or a growing credit card bill. But when you give yourself permission to step away from it, you let yourself have time to do something else, which can help you have a new perspective or practice techniques to feel less overwhelmed. It’s important to not avoid your stress (those bills have to be paid sometime), but even just 20-minutes to take care of yourself is helpful.” ou can apply to this to just about any situation. When you notice your child getting frustrated with homework or studying and can’t progress further, let her step away from her books for a bit and take a walk or have a snack. BUILD IDEAS
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This will refresh her mind and she will be
GET SOCIAL SUPPORT
able to approach her work again with a different attitude.
“Call a friend, send an email. When you share your concerns or feelings with
EXERCISE
another person, it does help relieve stress. But it’s important that the person whom
“The research keeps growing — exercise
you talk to is someone whom you trust
benefits your mind just as well as your
and whom you feel can understand and
body. We keep hearing about the long-
validate you. If your family is a stressor,
term benefits of a regular exercise routine.
for example, it may not alleviate your
But even a 20-minute walk, run or swim in
stress if you share your works woes with
the midst of a stressful time can give an
one of them.”
immediate effect that can last for several hours.”
Don’t expect the person you are sharing it with to have an instant remedy for you
A balance is extremely important. Giving equal
importance to your physical health is the best thing you can do for your emotional well-being.
“Meditation and mindful prayer help the mind and body to relax and focus.
“Our brains are interconnected with our emotions and facial expressions. When people are stressed, they often hold a lot of the stress in their face. So, laughs or smiles can help relieve some of that tension and improve the situation.”
Have a light-hearted conversation with a friend who always makes you laugh.
shortage of hilarious moments with them. to
perspectives,
develop
self-compassion
and forgiveness. When practicing a form of
mindfulness,
people
can
release
emotions that may have been causing the body physical stress. Much like
shrug
off
the
seriousness, that shift of mindset works wonders. Go to that place where you know your mood will instantly be lifted.
meditating briefly can reap immediate benefits.” We know all too well the power of prayer
Spend time with your kids, there’s no time
Mindfulness can help people see new
exercise, research has shown that even
Comic relief is always a good stress reliever.
some
talk to. MEDITATE
SMILE AND LAUGH
Take
– the therapy is in having someone to
and
the
peace
that
transcends
all
problems as result of deep reflection. There will always be some kind of stress to deal with. The important thing is knowing what triggers your stress and how you react to those stressors. BUILD IDEAS
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BY REGISTERED DIETITIAN, AMINA DINDAR Just as stress can affect nutrition, nutrition can affect stress. When in balance, stress can be helpful. It keeps us motivated, helps us get out of the bed in the morning, and can serve as a warning sign that we need to make some lifestyle changes. Prolonged stress, on the other hand, can have serious consequences for our wellbeing, not least because of its impact on our eating habits and nutritional needs.
Chronic stress increases the body’s metabolic needs, which may result in increased uptake and excretion of nutrients. Chronic stress can therefore increase nutrient requirements, and also exacerbate deficiencies that already exist. Furthermore, during periods of prolonged stress, our food choices may alter, causing increased consumption of sugar and processed foods. One reason for this may be reduced time and energy to prepare meals, leading to increased reliance on processed foods and ready meals. Chronic stress plays a role in negatively influencing dietary behaviors.
STRESS & NUTRITION
A dietitian's perspective Nutrition can be used as a means of supporting the body during times of stress, increasing resilience, building strength and re-equipping the body with nutrients that may become depleted during periods of chronic stress. Stress has its own detrimental effects on health, but eating junk food while stressed synergistically leads to metabolic disorders. Stress triggers a set of biological responses including: The release of stress hormones from your adrenal glands – adrenaline and cortisol An increase in blood sugar Rising blood pressure Rapid heart beat
All these responses, known as ‘fight or flight’, are designed to help you meet physical challenges that threaten your survival when faced with stress. The trouble is, in today’s high stress culture, the stress response continually remains on full alert and the body does not have a chance to recover. Over time, the adrenal glands may become overworked. Eating a balanced and healthy diet is key to helping our bodies to manage the physiological changes caused by stress. An important part of any stress response includes identifying and reducing the causes of stress. Adrenal function is significantly influenced by blood sugar levels. BUILD IDEAS
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Reduce your intake of refined carbs. Processed starches, white pasta, bread, cakes, pastries, muffins – these are going to have a huge impact on your sugar levels. Prioritise protein. When chronically stressed the body has an increased demand for protein. Lean meats, eggs, low fat cheese, poultry and Greek yoghurt should be part of a well balanced diet. Try not to skip meals. Ensure that you eat regularly, taking healthy snacks as necessary. Small, regular meals will help to maintain energy levels and mood, while decreasing tiredness and irritability. Avoid highly refined foods Such as white bread, pasta, chocolate, biscuits, sweets or foods with added sugars. Hidden sugars are also in many cereals, breads, tinned produce and processed or packaged foods. Replace processed foods with the unrefined foods such as brown bread, rice, oats and rye. Watch the caffeine. Stimulants such as tea and coffee may provide a temporary energy boost, but consuming too much may reduce energy levels and deplete nutrients in the long term. Aim to drink at least 1-1.5 litres of water throughout the day and try incorporating herbal or fruit teas instead of caffeinated drinks. Emotional eating. Try not to reach for food when you are in a stressed state. Stress diverts blood flow away from your digestive system, which you don’t want when you are trying to digest your food. You may experience bloating, gas and become prone to discomfort.
Nutrients that specifically support the adrenal glands include: Vitamin C found in most fresh fruit and vegetables. It is stored in the adrenal gland and is required to make cortisol. Magnesium is dramatically depleted in times of stress, and symptoms of deficiency often include fatigue, anxiety, insomnia and predisposition to stress. Include plenty of dark green leafy vegetables, wholegrains, nuts and seeds to supply adequate levels of magnesium. B vitamins can help to support adrenal function, particularly vitamin B5 which directly supports adrenal cortex and hormone production. Sources include wholegrains, nuts and seeds. Try these tips for stress relief instead of reaching into the sweet container: Meditation is a great way to calm your mind. Yoga may help with practicing mindfulness – not only is it a great form of exercise but it incorporates meditation to slow down and calm the body and mind. Get outside for fresh air and to connect with nature. Good quality sleep is of utmost importance for long term health and regeneration. Regular, gentle exercise is very beneficial for relieving stress and decreasing negative emotions such as worry or anxiety. Regular relaxation needs to be built into daily life. Reading, having a bath, getting a massage or talking a walk to promote relaxation. BUILD IDEAS
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Meals 10
M i n u t e
PIZZA ON TOAST Credit: BBC FOOD Ingredients:
Ciabatta bread sliced Pasta Sauce Cheese (mozzarella/cheddar) Tomatoes, peppers, olives Cold meat/leftover meat Method: Lay out your bread on a baking tray. Spread with some butter and toast lightly in the oven. Remove from oven once toasted to your preference. Spread pasta sauce on each slice and start layering your toppings as you like. End with cheese sprinkled on top. Return to the oven and grill until cheese melts.
CACIO E PEPE Credit: BBC FOOD Ingredients:
Spaghetti 200g(serves 2) Pecorino cheese 80g finely grated Ground black pepper Salt Method Cook the spaghetti according to the packet instructions. About halfway through cooking, scoop out a mugful of the cooking water from the pan. In a large bowl combine the cheese and pepper. Gradually add 2–3 tablespoons of the pasta water to create a thick paste. Using the back of a dessertspoon, spread the mixture evenly up the sides of the bowl. Drain the pasta.. Transfer it to the bowl, quickly swirling the pasta around so that the cheese melts and coats the strands, adding little drizzles of the starchy cooking water as you go to create a glossy sauce. Serve immediately. BUILD IDEAS
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Ingredients: 1/2 tbsp extra virgin olive oil 600g chicken breast stir-fry 40g packet spice mix for fajitas 12 small white corn tortillas 2 green shallots 280g jar Coles Chargrilled Peppers, drained, coarsely chopped 200g tub avocado dip Crème fraîche, to serve Fresh coriander sprigs, to serve
ONE TRAY CHICKEN FAJITA Credit: Taste.Com Australia Preheat grill on high. Drizzle half of the 1 tbs oil over a baking tray. Place the tray under the grill to heat. While the oil on the tray is heating, place the chicken in a large bowl. Add the spice mix. Use your hands to toss until chicken is coated. Once the oil is hot, arrange the chicken mixture in a single layer on the tray. Drizzle over the remaining 1/2 tbs oil. Return the tray to the grill and cook for 3 minutes. Meanwhile, wrap the tortillas in foil and place under the grill with the chicken. Chop the shallots. Add the peppers to the tray with the chicken and toss to combine. Return to the grill for 2 minutes or until the chicken is cooked through. Serve the chicken grill bake with the warmed tortillas, avocado dip and crème fraîche, sprinkled with the shallot and coriander.
Bon Appetit! BUILD IDEAS
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On Our Bookshelf What we're reading
Where the Crawdads Sing Delia Owens I was a little late to the party with this one. But finding time for recreational reading has been a challenge of late. Unpopular Opinion Warning: I was disappointed with this book. Perhaps the hype sort of quelled the fascination for me. The book is very well-written, the plot is original and very gripping. There were definitely aspects of the book that made it "unputdownable" but by the end of the book, I found myself underwhelmed. The story follows a girl named Kya and unfolds in two timelines. A younger Kya and an older Kya. It is beautifully written and the way the two timelines are able to remain distinct and yet organically fluid is remarkable. It is a good read, I was just perhaps expecting too much based on the hype surrounding it. It is a best-seller and a movie so what do I know!
Bulletproof Problem Solving Charles Conn, Robert McLean This book was highly recommended by the instructor of an online course that I did. The book is written by ex-McKinsey consultants and has a very refreshing look at how successful consultants take on problems. I am currently halfway through this book, but have found immense value thus far. Not only in a consulting role, but equally valuable for business owners. BUILD IDEAS
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What my Kids are Reading.... Not sure if this is an occurrence in every home, but if I can't find my kids, the most likely probability is that they're stuck in a book! Two of my kids are avid readers and one needs to be coaxed. Here's what they're reading and enjoying... Malory Towers Enid Blyton Enid Blyton never disappoints right? Growing up, I absolutely loved the adventures of Darrell Rivers. My daughters have found equal joy in this boarding school set series of books. The thing I love is that Darrell grows with the reader as you go along in the series, making it relevant throughout the books. Definitely recommend for kids between 7-12 years The Vanderbeekers Karina Yan Glaser This quirky series of books set at 141st Street is an absolute delight! There are a few books in the series and my daughter loved each one of them. The stories are hilarious and often feature the theme of working together. A charming story of 5 kids and three pets, the adventures never end. I would recommend for ages 10-13years Nancy Drew Carolyn Keene Good old Nancy Drew has stood the test of time. My daughter needs the right kind of book to get her interested in reading and I have found the charm of Nancy Drew always gets it right. There are some of the older case stories that she isn't a fan of but the Nancy Drew files are definitely a hit with her. I would recommend for ages 12-15
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HAVE YOU TRIED ChatGPT? THE TECH WORLD IS ABUZZ WITH THE CHATGPT TECHNOLOGY. BUT WHAT IS IT AND HOW CAN YOU LEVERAGE ITS AI IN YOUR BUSINESS? ChatGPT is a revolutionary AI technology that can quickly and accurately generate natural language conversations, helping businesses to provide better customer experience and engagement. By leveraging artificial intelligence and natural language processing, ChatGPT can simulate human conversation and help businesses to quickly respond to customer queries. Small businesses can use ChatGPT to improve customer service and provide a personalized customer experience. This technology can be used to answer customer inquiries, provide product recommendations, and even process orders. It can be used to quickly and accurately respond to customer queries and provide personalized recommendations. Additionally, ChatGPT can be used to automate customer service tasks, freeing up time for staff to focus on more important tasks.ChatGPT can be used by small businesses to reduce customer wait times, improve customer satisfaction, and reduce costs. By leveraging AI and natural language processing, small businesses can provide better customer service and engagement without the need for additional staff. The technology can also be used to improve customer retention and loyalty by providing personalized recommendations and offering better customer service. Overall, ChatGPT is an AI technology that is revolutionizing how small businesses interact with their customers by providing a more personalized and efficient customer service experience.
Fun Fact: I used ChatGPT to generate this entire article! BUILD IDEAS
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What? As a social enterprise BUILD is offering its business consulting services to small women-owned businesses at no cost. As part of a 4 month programme you get free consulting sessions, design packages and access to workshops. BUILD IDEAS
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