Celebrating Mothers:
A NUTRITIONAL EMBRACE ON INTERNATIONAL MOTHER’S DAY
Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, celebrates mothers on International Mother’s Day.
To all the incredible mothers – the nurturers, the caregivers, the pillars of our lives – Happy Mother’s Day! As we honour your boundless love, unwavering support and countless sacrifices, let’s also recognise the importance of nourishing you with the care and attention you so readily give to others.
Being a mother is a demanding role, filled with joy, love and often, a whirlwind of activity. Ensuring you’re fuelled with the right nutrients is essential not just for your energy levels but for your overall health and well-being, allowing you to thrive in all that you do.
Fuelling Motherhood: Nourishment for Every Stage
Motherhood encompasses a vast spectrum, from new mothers navigating postpartum to those with grown children and way beyond being an empty nester. While specific nutritional needs may vary, a foundation of healthy eating is vital for all mothers. Prioritise complex carbohydrates like whole grains (oats, quinoa, brown rice, whole grain breads), millets, seasonal fresh fruits and local vegetables for a steady release of energy that lasts throughout the day.
Start your day with a bowl of oatmeal topped with berries and nuts, or pack a whole-wheat sandwich with lean protein and veggies for lunch. Lean protein sources such as poultry, fish, eggs, beans, lentils, beans, homemade cottage cheese and tofu are crucial for muscle health, tissue repair and keeping you feeling full and satisfied. Include grilled chicken or fish in
your dinner, or enjoy a protein-rich snack like Greek yoghurt or a handful of almonds (unsalted). Healthy fats, like those found in avocados, nuts, seeds and olive oil, are important for brain function, hormone production and nutrient absorption.
Add avocado or walnuts to your salad or enjoy a drizzle of olive oil on your vegetables. A colourful salad plate provides essential vitamins and minerals that support your immune system, energy levels and wellbeing. Staying adequately hydrated is very important for maintaining energy levels, healthy gut functioning, digestion and overall bodily functions. Keep a water bottle handy and sip throughout the day.
Nourishing Yourself Through Different Stages of Motherhood
• New Mothers (Postpartum): Focus on nutrient-dense foods to support recovery and breastfeeding (if applicable). Ensure adequate intake of protein, iron, calcium and omega-3 fatty acids. Continue to prioritise hydration.
• Mothers of Young Children: Quick and easy, yet nutritious meals and snacks are key. Keep healthy options readily available to fuel your busy days and be a role model for your children.
• Mothers of Teenagers: As children grow, their nutritional needs change, but it’s still important for mothers to maintain their own healthy eating habits. Focus on balanced meals and encourage healthy choices within the family. This is the time to build your bone bank. Eat adequate to stay nourished during menopause.
• Empty Nesters: This can be a time to re-evaluate your nutritional needs and focus on maintaining a healthy lifestyle for long-term wellbeing. Ensure adequate intake of calcium and vitamin D for bone health, and continue to prioritise a balanced diet. Regular annual health check-ups are essential – don’t overlook vital cancer screening tests. Early detection saves lives.
Remember, nurturing yourself extends beyond the plate. Prioritise rest, even in small increments, engage in physical activity that you enjoy (at least 150 minutes in total per week), and connect with supportive friends and family. Taking care of your mental and emotional wellbeing is just as important as nourishing your body.
Disclaimer: This article provides general information on healthy nutrition. It is essential to consult with a healthcare professional or registered dietician for personalised dietary advice tailored to your individual needs and health conditions.
Brain Awareness and Cognitive Skills: Boosting Your Life and Learning
The Brain: A Marvelous Organ
Board-Certified Behaviour Analyst, Dr. Fifi Kiwan, discusses how understanding how our brains work can help us improve our cognitive skills, which are essential for enhancing both our daily lives and academic success. By learning about our brains, we can unlock our potential and set ourselves up for success.
The human brain is an incredible organ made up of billions of tiny cells called neurons, which communicate with one another. Different areas of the brain handle various tasks like memory, attention and problem-solving. Brain awareness means recognising how these functions work and how we can nurture them to boost our brainpower.
The good news is that our cognitive skills can grow over time. This ability, known as neuroplasticity, means that we can develop our brain’s capabilities at any age. By engaging in activities that support brain health, such as exercising, eating well and challenging our minds, we can enhance our abilities and achieve our goals.
How Cognitive Skills Improve Quality of Life
Cognitive skills are crucial for a good quality of life. When we have strong cognitive abilities, we make better decisions, communicate effectively and solve problems more easily. These skills are important not just in school but in everyday situations as well. For example, people with good cognitive skills manage stress better, adapt to new challenges, and build positive relationships.
Additionally, strong cognitive skills contribute to our emotional well-being. When our brains work well, we can handle our emotions better, leading to healthier relationships and a more satisfying life. By enhancing our cognitive abilities, we boost our resilience and ability to cope with life’s ups and downs.
Academic Success and Cognitive Growth
There’s a clear link between cognitive skills and academic performance. Students with strong cognitive abilities tend to do better in school because they can process information quickly, remember lessons longer and think critically about problems. Key skills like attention, working memory and organisation are especially important for success in academics.
To help improve these skills, teachers and parents can introduce fun, brain-friendly learning activities. Techniques like hands-on learning, teamwork and mindfulness exercises can support cognitive development. Encouraging students to take breaks, stay active and explore hobbies outside of school can also help build a well-rounded skill set.
Unlocking Potential Through Brain Awareness
The path to unlocking your potential starts with brain awareness. By understanding how our brains function and recognizing the importance of cognitive skills, we can take steps toward personal and academic success. This includes making lifestyle choices that promote brain health, such as eating a balanced diet, exercising regularly and getting enough sleep.
Embracing a growth mindset – believing that we can improve through effort and learning – can also empower us to face challenges and learn from our mistakes. This mindset is key to building resilience and determination, which are vital for reaching our goals.
Brain awareness and cognitive skills are essential for improving our quality of life and academic performance. By understanding our brains and actively working to enhance our cognitive abilities, we can unlock our full potential and create a brighter future. Whether through education, lifestyle changes or personal growth, investing in our cognitive skills is a powerful way to enhance our lives.
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A k Badia
Your Monthly Guide to Salon and Spa Success
Your Salon’s Money Power: The Cash Flow Basics!
Running a successful salon in Bahrain doesn’t have to feel complicated. Let’s talk about your money goals – the simple, powerful way to take control.
Every month, we invite readers to pose their own questions for Badia to answer in her next column. Make sure to ask your own by emailing ask@womanthismonth.com
Know Your Core Numbers: The Heartbeat of Your Salon’s Finances
• What You Spend, Every Month: Let’s get real – you need to know exactly where every Dinar goes. This includes your rent, the salaries of your amazing team (don’t forget those essential visas and LMRA fees!), electricity, water, the products that create magic, training to keep you ahead, getting the word out (marketing!), and even your accountant and VAT. Every single cost counts!
• Money Coming In: Where the Magic Happens! How does your salon bring in the revenue? Be specific – haircuts, colours, relaxing massages, nails, retail products, home service.
Listen closely: Your income MUST cover ALL those costs – no exceptions!
Setting Smart Money Goals: Your Easy Steps to Financial Success
Think about what truly matters for you and your salon’s future:
• Your Salary: Your Reward for Hard Work! How much money do you want to take home each month for your dedication and vision?
• Making Your Salon Even Better: This is about having the funds for those exciting new upgrades, essential equipment, and creating an even more exceptional experience for your valued clients. Plus, saving for a bright future!
Your Simple Formula for Monthly Success: Your Total Target = All Your Costs + Your Salary + Salon Improvement Money + Savings Money
Advice: Set a Target That’s Right for YOU! Really look at your pricing strategy, the talent of your team, the quality of your services and the high standards you uphold. Be realistic!
Here’s an Example That Works for Everyone: If your target is BD20,000, break it down into daily goals by dividing by 30. Then, boost your expectations by around 30 percent to 50 percent for those peak, busy days (Wednesday to Saturday) when your salon is buzzing!
Setting Goals That Empower Your Incredible Team!
Every member of your team is key to your salon’s financial success. Here’s a straightforward way to set their individual goals:
• Know the Real Cost of Your Talented Team: This isn’t just their salary. It includes everything you invest in them –their visa, accommodation, transport and professional uniforms all cost!
• Set Their target This ensures they’re contributing to covering their costs and helping the salon grow.
- For most fantastic salons: Multiply their Total Cost by 3.5. This is a classic Salon industry use to ensure they are generating enough.
- For your high-end salon: Multiply by 4.5 or even higher! Your standards and operating costs are different, so their contribution needs to reflect that.
Let’s See It in Action:
• A skilled stylist costs you BD500 each month (total cost includes).
• Their monthly income goal in many successful salons could be: 500 BD x 3.5 = 1750BD.
But remember, for your high-end salon: That same stylist needs to aim for at least BD500 x 4.5 = BD2250. Different market, different expectations different costs!
Don’t Ever Forget Your P&L: Your Salon’s Monthly check up!
Think of your Profit & Loss statement as a simple, crucial report that shows you exactly how your salon’s money performed each month. Did you achieve a win (profit) or face a challenge (loss)?
• Total Income: All the money that came into your Salon.
• Total Costs: All the money that went out to keep things running.
• Your Profit (or Loss) = Total Income – Total Costs
Bottom Line: Understand This, Live by This, Grow Your Salon!
This basic financial knowledge is non-negotiable for running your salon with a clear vision and achieving sustainable success!
Do targets stress my staff, and how to do them right?
“Yes, if staff are not paid well and see no future, targets stress them. Targets help cover salon costs, but first, train them well (how to really care for clients), pay them fairly, and make the salon a good place to work. Let them suggest what clients need. If you value your team they will value your clients & they will reach targets naturally.”
Beyond Grades:
Crafting a Compelling College Application
Preparing for university is about more than grades.
Ouiam El Hassani shares how parents can guide teens to embrace their passions, shape authentic narratives and present their true potential to admissions teams.
As parents, we watch our children blossom, nurturing their dreams and laying the foundations for their future. The journey toward higher education is a significant step, a time when the seeds of their aspirations begin to sprout into tangible plans. While it might seem like a structured path with its own set of requirements, the college application process is at its heart an opportunity to help our young adults articulate the unique tapestry of their potential and step confidently onto the next stage of their lives.
Think of it less as a series of boxes to tick and more as a chance to help your teen share their story – a narrative rich with their academic endeavours, yes, but also vibrant with their passions, grounded in their character and connected to their community. How can we, as their steadfast guides, help them navigate this
path with authenticity and present their truest selves to the world of academia?
The Rise of Holistic Admissions
The landscape of university admissions today extends beyond the traditional focus solely on grades. While academic excellence remains important, institutions across the globe are increasingly seeking a more complete picture of the applicant. They are looking for young individuals who demonstrate not only intellectual capability but also a genuine spark of curiosity, a proactive engagement with the world around them and a sincere desire to contribute.
This holistic perspective means we need to encourage our children to recognise and value every facet of their development, understanding that their unique qualities and experiences hold significant weight.
In this interconnected age, the way our children present themselves online can offer an initial glimpse into their world. Gently guide your teen towards cultivating a positive and thoughtful digital presence. Encourage them to see their online platforms not just as social spaces, but also as potential showcases for their interests and achievements – such as their artistic creations, coding endeavours or participation in cultural events. It’s about helping them reflect their best selves, the individuals we know and cherish, in the digital realm.
Building Genuine Connections
Encourage your teen to actively explore their college aspirations online with intention. Following the digital footprints of universities that pique their interest, delving into specific departments and even engaging with faculty members through their online platforms can foster a genuine connection.
Thoughtful interactions, such as posing relevant questions or sharing insightful comments, can demonstrate a proactive interest that goes beyond mere passive observation. It’s akin to them virtually stepping onto the campus and expressing their eagerness to learn and contribute.
Our youth possess a wealth of diverse talents and experiences, each one unique and valuable. Perhaps your son demonstrates exceptional discipline and teamwork through his involvement in a sport. Maybe your daughter possesses a deep appreciation for history and culture, sharing
her knowledge and passion with others. These individual facets are what truly make them stand out. Encourage them to weave these passions into their applications, whether through the personal essay, a carefully curated portfolio or even a short video that brings their experiences to life.
Writing an Authentic Personal Essay
At the heart of the application lies the personal essay, a precious opportunity for your teen to articulate their inner world. It’s not about striving for overly formal prose, but about speaking genuinely and authentically. What pivotal experiences have shaped their perspectives? What are the dreams that fuel their ambitions? What core values guide their actions? Encourage them to reflect deeply on their
journey so far, to acknowledge the challenges they’ve overcome and to celebrate the moments of significant growth. This personal narrative allows university admissions committees to connect with the individual behind the academic record, to understand their motivations and their potential to thrive within their community.
Education, in its truest sense, extends far beyond the walls of a classroom. Encourage your teen to actively participate in extracurricular activities that genuinely resonate with their interests – whether it’s volunteering for a cause they believe in, participating in sports teams that foster camaraderie, engaging in creative clubs that nurture their artistic spirit or contributing to community initiatives that make a tangible difference. These experiences cultivate essential life skills such as leadership, collaboration and unwavering commitment. When highlighting these involvements in their applications, encourage them to articulate the valuable lessons they’ve learned and how these experiences have shaped their understanding of the world and their place within it.
Supporting Them Every Step
As their parents, our most vital role is to provide unwavering support, gentle guidance and a deep well of love. Foster open and
honest conversations with your teen about their aspirations, their anxieties and their progress throughout this process. Help them navigate deadlines and break down the application into manageable steps. Remind them of their inherent strengths and celebrate their efforts and achievements, regardless of the final outcome.
Ultimately, this journey is not solely about securing admission to a particular university; it’s about fostering your child’s growth, encouraging their journey of self-discovery and empowering them to pursue their dreams with confidence and resilience. By guiding them to present their authentic selves – their academic achievements interwoven with their passions and their unique qualities – we equip them to take the next exciting step on their path towards a bright and fulfilling future.
TechTalk
A TechTalk was hosted at BIBF on the topic ‘How Crypto is Maturing in 2025’, which explored the future of cryptocurrency and its potential benefits.
Threads of Identity
Mankemin Diomandé-Hübler, founder of Makenzy Creations, weaves culture, creativity and craftsmanship into every handmade crochet and macramé design – celebrating individuality through wearable art rooted in heritage and heart.
What sets Ms. Diomandé-Hübler’s work apart is not only its visual beauty, but its soul. “My handmade items are deeply inspired by the richness of cultural diversity,” she says. “They blend modern design with timeless elegance.”
Born into creativity, she recalls an early fascination with fashion: “Growing up, my mother, a teacher by profession, also crafted our dresses for celebrations. I fondly remember assisting her with cutting and sewing.” Even as a student, she was already sketching her own designs, drawn to the artistry of garment-making.
Her move into professional design took shape after embracing a nomadic lifestyle, which offered both inspiration and freedom. “I’ve chosen to establish my own fashion brand. This allows me the freedom to work and travel everywhere,” she explains.
At the heart of Makenzy Creations lies a commitment to detail and craftsmanship. Each piece begins with a concept, often sparked by global trends or cultural influences. Ms. Diomandé-Hübler envisions silhouettes that not only flatter the wearer but also prioritise comfort and movement. She favours natural, ecoconscious fibres like cotton, and enjoys experimenting with materials such as denim and linen. Cowrie shells frequently find their way into her pieces, adding an organic touch.
The design process is painstaking and personal. “I enjoy the interplay of simple and complicated stitches to craft delicate and unique pieces,” she notes. While it can be a nerve-wracking experience, watching the final form emerge brings immense satisfaction.
The handmade aspect of the brand is its identity. “Unlike mass-produced items, my handcrafted garments possess subtle variations – a slightly uneven stitch, a row that isn’t perfectly straight. These ‘imperfections’ are not flaws but rather the marks of a design untouched by mainstream manufacturing,” she says.
“There are no machines capable of precisely crocheting a complete dress. My hands are always integral to bringing my visions to life.” Even when a knitting machine is used for basic elements, the finishing touches are always done by hand.
Looking ahead, Ms. Diomandé-Hübler has set her sights on international recognition. “My aspiration is to expand my brand’s reach by participating in international fashion shows and collaborating with other designers,” she says. Self-taught and ever-evolving, she continues to refine her skills to elevate her signature style.
Her creations are available on platforms such as Etsy and Instagram, with plans to join Symobh – a space dedicated to local artisans. Makenzy Creations also features at pop-up markets in Bahrain, including events by Market Street Bahrain and The Secret Garden.
For now, every stitch is a step towards celebrating personal expression, culture and creativity – one handmade masterpiece at a time.
@makenzycreations
A Toast to Togetherness
Bahrain Garden Club Award Ceremony
The Bahrain Garden Club Award Ceremony celebrated excellence in horticulture, honouring outstanding achievements in garden design, sustainability, and community involvement, with distinguished guests and awardees gracing the prestigious occasion.
ILA hosted a special evening to celebrate the joy of togetherness with old friends at Chaise Cafe, Adliya.
IN HER SHOES
Cristalyn Pastrana
Complex Director of Marketing,
As a talented and successful woman in the marketing industry, Complex Director of Marketing, The Westin & Le Méridien Bahrain, Cristalyn Pastrana, has much wisdom to share. Let’s take a walk in her shoes!
1. Coffee to start the day or a power smoothie?
Coffee to start the day, of course.
2. What’s one thing people would never guess about your job as a Complex Director of Marketing?
My project management experience at the property has given me a deep respect for the amazing ‘magic’ and essential work the engineering team performs daily.
3. Heels for meetings or trainers for hustle mode?
Definitely heels.
4. What’s your biggest ‘win’ in marketing that you’re proud of?
I am proud of consistently being able to deliver all marketing KPIs each year together with my team, and even exceeding them yearly. It gives us a sense of fulfillment to achieve the yearly goals set.
5. If you had to describe the Bahrain hospitality scene in three words, what would they be?
Authentic, Diverse and Vibrant.
6. What’s a marketing trend you love right now – and one you wish would disappear?
User-generated content, as it helps us market through authentic storytelling. Intrusive advertising is something I would like to disappear.
7. What’s your go-to way to recharge after a high-pressure campaign?
A weekend at home, quiet hours while reading books.
8. What’s the most unexpected skill you’ve had to master in your role?
Data analysis and emotional intelligence (managing different personalities).
9. If you could host any celebrity or influencer at The Westin & Le Méridien Bahrain, who would it be and why?
Victoria Beckham would be perfect fit. Being a wellness advocate, her personality aligns with our Westin brand – wellness, luxury and comfort.
10. What’s one piece of advice you’d give to women aspiring to leadership in hospitality marketing?
Don’t be afraid to take risks and step outside your comfort zone. Always work on becoming the best version of yourself daily, and most of all, maintain your work-life balance, especially if you are married and with kids. Last but most important, take care of yourself, I personally live by this: ‘Put your mask first before you assist others.’
The Westin & Le Méridien Bahrain
