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contents

April 2018 - May 2018 SHOP SMART

18 WHAT’S HOT INSTORE

BIRTH iss 20

20 VINTAGE CHARM 24 CLASS ACT 26 CORPORATE CHIC 28 DENIM DASH 30 CASUAL ESSENTIALS 33 FLORESQUE

70

34 MAKEOVER COMPETITION 35 MAKEOVER WINNER 76 MI FAMILIA

20

VINTAGE CHARM

REGULARS

LOOK SMART 44 LOOK SMART 45 THE BEAUTY BUZZ 46 STRAIGHTENING HAIR

83

08 ED’S LETTER 10 CONTRIBUTORS

33

11 SOCIAL RESPONSIBILITY 12 MARKETING DESK

FLORESQUE

13 MEET THE TEAM 14 CASH CHALLENGE 16 LETTERS

LIVE SMART

17 ONLINE THIS MONTH

37 CELEBRATING ALL MOTHERS

19 SHOPPING GUIDE

48 HEALTHY BUILT BODY TIPS

84 WINNERS PAGE

51 GETTING FIT

15 JOIN THE CLUB

17


contents

HDAY sue 018

20

57

VINTAGE

80

SENEGAL

52 LIVE SMART 52 COOK FOR MOM

82 CROSSWORD PUZZLE

54 BAKING 101

83 CULTURE CLUB

57 SHOP SMART HOME 58 WORKSPACE COMFORT

54

60 LET GO OF PESSIMISM 62 IMPROVE HEART HEALTH 64 EDGARS HOSPITAL CASH PLAN 67 CLUB CRAMMER

70 MORE THAN 1 INTELLIGENCE 72 SLEEP SCHEDULES 74 KIDDIES CORNER

83

75 KIDDIES PUZZLES 80 PHENOMENAL SENEGAL

Cover photography Optimass Art


ed’s Editor’s:

letter

Sharing is Caring!

A

My Favourite fashions from previous issues.

quote that has always touched me is the quote by Osho. The quote states “The moment a child is born the mother is also born. She never existed before. The woman existed but the mother never. A mother is something absolutely new.” Of all the roles and responsibilities in life that I have been given and honoured with is that of being a Mom. Biologically I have 3 whole human beings that belong to me and wholly I am mother to, so many more who call me “Amai, Maiguru, Mainini” and so on and so forth. Whichever hat that I wear, this hat of being a Mom I hold the most dear. It is a blessing that words can never describe and it fulfills me to be able to nurture others in their pathways. Everything I do in my life is dedicated especially so to my 3 children. The moment I held each of them was a defining moment. A moment that could never be replaced or taken away from me. This month of April we honour all the mothers in our lives. The ones who have endured so that we could be the best that we can be. We say Thank you! Siyabonga! Tatenda!

A

pril is also a very special month for us at Edgars. We celebrate 4 years of The Edgars Club Magazine. 4 years of giving you a lifestyle that we believe is worthy of all Edgars customers. In these 4 years we have shared so many stories, recipes, advise and lots of prizes through competitions and vouchers. Through The Club we have managed to become a part of your lives as much as you have been a part of ours and we Thank You our readers for supporting us and sharing with us. We have reached this incredible milestone

because of you and we raise our glasses in celebration of 4 years and in anticipation of many more. We encourage you this year to share your Club magazine with family and friends. We also encourage you to get them to sign up.

W

e’re proud to offer you our personalised hospital and life plans through our innovative products Edgars Hospital Cash Plan and the Mi-Life Plan. These products enable you to support your loved ones and those who depend on you, should the worst happen in life.

I

f you get a moment to drop in-store, find out more about the Mi-Life funeral product now offered at Edgars. It’s geared to make your life a little bit more stress-free especially during the harder times. Which has proved to be very welcome. Please continue to sign up all your dependents (loved ones especially) on the Edgars Hospital Cash Plan. Check out the information we place in the magazine and the amazing testimonials other Club members are giving us. These innovative products for you, our Club members, is our way of saying we celebrate your support. So we encourage you to sign up all your dependents. As always, flip through and give me some feedback by inboxing me at theclub@edgars.co.zw Happy Mother’s Day to all the Moms out there!

Tsitsi Mutendi Follow me on twitter

@TsitsiMutendi


Edgars Hospital Cash Plan Members ALERT Club members are now required to notify Edgars within 72 hours of their hospital admission for their claims to be valid. Members should provide the following details: * Edgars account number * Full name of the member hospitalised, * Name of hospital, * Date and time of hospitalization. Club members should email finserv@edgars.co.zw; sms/ whatsapp/call +263782711734 and leave the required details.


CASH CHALLENGE BONANZA! WINNER!

FIRST PRIZE winner of the Cash Challenge will get a cash prize of $500 which you get to spend however you like, wherever you like. In addition to this you get to choose an educational institution, in the rural areas, to which we donate cash. This is only open to Edgars Club members. To enter please see below.

US$300

2ND PRIZE

2ND PRIZE winner of the Cash Challenge will get a cash prize of $300 which you get to spend however you like, wherever you like. In addition to this you get to choose an educational institution, in the rural areas, to which we donate cash. This is only open to Edgars Club members. To enter please see below. Winners for the April - May issue will be announced in the next issue when all entries have been considered.

THIRD PRIZE

US$500

Winners in more ways than one! As a Club member you will receive this fantastic benefit....

SECOND PRIZE

GRAND PRIZE

Cash Challenge

US$200

3RD PRIZE

3RD PRIZE winner of the Cash Challenge will get a cash prize of $200 which you get to spend however you like, wherever you like. In addition to this you get to choose an educational institution, in the rural areas, to which we donate cash. This is only open to Edgars Club members. To enter please see below. Please check page 86 for competition entry guidelines.

EDUCATIONAL BONUS? WHAT IS THE EDUCATIONAL BONUS? With every Issue the Edgars Club makes a donation to educational institutions through their Club members. WHAT DOES THIS MEAN? This means every Issue, you, the winners of our Cash Challenge, choose an educational institution we donate money to for its development. The institution must be in a rural area.

CASH CHALLENGE QUESTION:

e in where do you see this imag ge e pa this issue ? SMS, CC25 , th unt co number, your name and ac 80 07 78 number TO 0782


Edgars Club benefits

Join THE Open an Edgars Account today and sign up to be an Edgars Club Member.s

CLUB

These Great Edgars Club benefits for just

$3,00 per month

Your Health

Cash payout of $100-00 for each day spent in hospital when admitted for more than 48 hours. • A maximum payout per claim of $3 000-00 per event and $6 000-00 per year. • Immediate cover for accident-caused admissions and 3 months’ waiting period for hospitalisation due to illness and 6 months’ waiting period for surgeries. • Claims paid within 5 working days when all claim-supporting documentation is submitted. Edgars Account debt relief or credit of $200 for hospitalisation of 7 days and above. • Edgars Account holder debt relief or credit of $200 for hospitalisation of 7 days and above for an Edgars account holder. (Please read editorial from Financial services on page 66 for more detail) Debt relief of the whole amount outstanding if the principal ac-

Club

count holder dies.

The Edgars Club Subscriber can also add dependents. The following conditions apply: • Cash payout of $100-00 for an adult dependent and $50-00 for a child dependent for each day spent in hospital when admitted for more than 48 hours from premiums as low as $ 1.60 per adult and $1.00 per child. A maximum payout per claim of $3 000-00 for an adult dependent per event and $1 500-00 for a child dependent to $6 00000 and $3 000-00 per year respectively. • Immediate cover for accident-caused admissions and 3 months’ waiting period for hospitalisation due to illness and 6 months’ waiting period for surgeries. • Claims paid within 5 working days when all claim-supporting documentation is submitted.

Your family

Your savings

You can upgrade your account and pay over 12 months. This comes with an additional 75% increase in credit.

• • •

Discount/Savings Vouchers. If you redeem the voucher you are actually only paying $1 bi-monthly towards your Club subscription $3,000 monthly competition giveaways Monthly Accounts payout Beauty Hampers Club Discount on Sale merchandise

Your life

• • •

Health issues discussed Holiday Getaway destinations Edgars Education Bursary

• •

Free Edgars Club Magazine Trend News, Fashion Advice & Fashion Catalogue Celebrity News and profiling

Your style

REMEMBER! EDGARS CLUB BENEFITS CAN ONLY BE USED IF YOUR EDGARS ACCOUNT IS UP TO DATE. For more details visit www.edgarsstores.co.zw or email theclub@edgars.co.zw

IMPORTANT – PLEASE READ: TERMS & CONDITIONS OF EDGARS CLUB MEMBER BENEFITS To claim Edgars Death benefit – account pay off, Edgars Club payments must be up to date at time of death, and you must have been an Edgars Club member for at least 3 months. The claim must be submitted within 30 (thirty days) of the date of death and all legal documentation must be submitted with the claim, as per insurance industry norms.


what’s hot

shop smart must haves

1 2 3 4 5 6 Edgars towels come in the following;

WHAT’S HOT THIS MONTH SO MUCH TO SEE, DO, AND LOVE & ALL AVAILABLE IN EDGARS

face cloths, hand towels, Bath towels and bath sheets. Prices available instore. ***Available at Selected stores ONLY

Prices available instore. ***Available at Selected stores ONLY

. Don’t use too much fabric softener, it builds up and towels become very stiff and rough. .Always wash towels at more than 30 degrees celcius they carry heavy bacterial load. . Air drying is better than using a dryer. Dryers make your towels stiff. . Add a cup of white vinegar to rinse your towels, it will disperse any remaining soap and give you a soft fluffy towel. . Buy the highest quality of towels you can afford they are more absorbent and longer lasting. Thinner towels feel scratchy after a few washes. . Add a tennis ball to your dryer, its movement will fluff your towels up


instore

MUST READ SHOPPING GUIDE INFORMATION SS

BRANCH

“At Edgars we pride ourselves for intrinsic attention to detail.� As such, we are responsive to the needs and requirements of our customers. We are now going a step further for our Club members; If you identify merchandise or cosmetics in The Club which are not available or have sold out in your store, kindly inform your store manager as soon as possible and we will have the merchandise transferred to your branch (subject to availability). The table adjacent will assist you in identifying merchandise availability per store. Merchandise in the Club will have AS - All Stores, TS - Top Store or SS - Select Store, which represent branches detailed in the table. Offer available to Club members only. Sign up today and enjoy this and many other benefits.

*CUT OUT AND REDEEM IN-STORE*

* * * * * * * * * * * * * * * * KEY: SS- SELECT STORES

Cnr Jason Moyo & 8th Ave, Bulawayo

Cnr 1st street & Kwame Nkrumah, Harare Gweru

Cnr R.Mugabe & Angwa, Harare Cnr 1st street & Jason Moyo, Harare

Leopold Takawira, Bulawayo Masvingo

Eastgate, Harare

TS

** ** ** ** ** **

Vic Falls

KweKwe

Hwange

Westgate, Harare

Jason Moyo, Bulawayo Chinhoyi

Borrowdale

Joina Centre

TS- TOP STORES

** **

Abbreviations will be placed against each item of merchandise to indicate availability.


Prices available instore

Fashion trend alert

Vintage


Fashion trend alert

Charm


Prices available instore

Fashion trend alert


Fashion trend alert


Prices available instore

Fashion trend alert

Class


Fashion trend alert

Charm s Act


Prices available instore

Fashion trend alert

Corporate


Fashion trend alert

Prices available instore

Chic


Prices available instore

Fashion trend alert

Denim


Fashion trend alert

Prices available instore

Dash


Prices available instore

Fashion trend alert

Casual


Fashion trend alert

Prices available instore

Essentials


Prices available instore

Fashion trend alert


Fashion trend alert

Prices available instore

Floralesque


makeover competition

WIN A MAKEOVER

Enter our competition and stand a chance to win a brand new look!

Let our creative stylist Marshall Malikula treat you to a brand new head-to-toe makeover. You will win a new look courtesy of Edgars Stores Zimbabwe, as well as a professional photoshoot that will appear in the next edition of The Edgars Club Magazine. To enter you must be an active club account holder and you must email us: 1. Your picture and 2. A 200 word motivation as to why you deserve to receive a makeover. Send your email to theclub@edgars.co.zw Ts & Cs apply.

Marshall Malikula

Stylist & Grooming Consultant: Marshall

Malikula is a Professional Stylist and Image consultant with a proven track record, for internationally acclaimed fashion brands across Southern Africa. Fashion and all things visual are his second nature. He has a vast wealth of experience in styling fashion shows, photo shoots, beauty pageants, corporate and personal grooming. More recently he started styling for a popular music programme on ZTV. His wide array of knowledge of fashion has seen him write for The Newsday, Zimbabwe Standard, Echo newspaper a weekly in Botswana as well as contributions to the Jet, Zimbabwe blog. Naturally, Marshall finds great joy and pride in transforming people, work and living spaces. His mantra is “No matter how you feel. Get up, Dress up, Show up and never give up!�


makeover winner

MAKEOVER WINNER

AFTER

#realtransformations

BEFORE

AFTER

PAIDAMOYO NDUDZO MAKEOVER: I guess this picture is what made me to my ‘aha’ moment ,that it’s time for a Makeover. My name is Paidamoyo Ndudzo I am a dentist, a mother and a wife. I have two children a girl 3 years and a boy 1 year. I love being a mum but I think my fashion sense has been lost in the motherhood jungle preferring comfortable clothes that allow we to run after this little one and run after that one. I have put on alot of extra pounds and don’t know how to dress them. Work doesn’t help much, I wear scrubs. I need to be Paidamoyo again, I want to feel like a woman again! HELP

PAIDAMOYO NDUDZO

BEFORE


downtime feature

Celebrating All MOTHERS


Prices available in-store


downtime featureeach and every one of my chil-

dren and also ensure that they grow to be God fearing people by ensuring that they attend church services every Sunday. We have groomed them in such a way that we teach them about trust but not to trust everyone. One of my children is part of the Junior Cricket Team and we always encourage them to be competitive- to engage in healthy competition.

5

. Describe your day to day relationship with the children you parent?

The setup here has changed to a family one-where the houses are structured in a conventional family way. I believe in raising God fearing children and as a family we always ensure that we have time for Godly centred discussions.

6

. Tell us your favourite memory of Mother’s day?

We were taken to Mayfair for a braai, it was a nice day and I enjoyed it. We had too much fun, with my kids clowning around.

7

. One lesson you would like to pass on to the children in your care? Be

obedient, work hard and be courageous. Strive to do well the sky is the limit.

8

. What motivated you to take on your current role? My dream was to become

a nurse but ended up being a Primary school teacher. After my husband died I dedicated my life to my children am very passionate about kids ever since childhood.

JANE ALICK

9

. When did you start working as a care giver, what inspired you to ven-

JANE ALICK


ture in this line of work? Started in Au-

downtime feature

gust 2005 when I was still 30 and still going strong.

10

. What do you like best about Edgars Club?

The time I opened the Edgars account it gave me the premium shopping experience and I got to know about the Hospital Cash plan and the work that Edgars is doing in the community.

BELLADONNA KUBVURUNO

1

. Name? Occupation? City? My

name is Belladonna Kubvoruno, I grew up in Wilshire Chivhu and now residing at SOS Village, Bindura.

2

. Tell us a little more about your family? I am a mother

to (6) six children at SOS, (4) four boys and 2 (two) girls age ranging from 4-17 years old. I have 4 biological kids and three of whom are happily married.

3

. Share with us your greatest moment as a mom or as a Grandmother? The day all my children threw me a surprise party.

CATHERINE MUSHANAWANI

4

. How would you describe your parenting skills and how do they differ from your mom’s?

Everything boarders on

CATHERINE MUSHANAWANI


look smart beauty

A Guide to

Straightening Transitioning and Natural Hair Safely

W

hether you are transitioning or natural, caution should be taken when applying heat to your hair. There’s nothing wrong with the occasional flat iron or press, but you can overdo it and alter your curl pattern permanently. And if you are transitioning, it can accelerate breakage — which may cut your transition shorter than you desire. Here are some tips to ensure your hair stays healthy during your heat application

Deep Condition First

Deep conditioning strengthens the hair and should be done before any sort of major application like heat styling and even colouring the hair. It’s all about giving your hair that strength prior to applying any heat. Let the deep conditioner sit on your hair for at least 30 minutes, and to get the maximum benefit, sit under the dryer with a plastic cap on.

Blow Dry on the Coolest Setting Possible: When pre-

paring to straighten your hair, blow

dry on a cool to medium setting. The cooler the better, of course.

Always Use a Heat Protectant: Apply this to your

hair before straightening to add a layer of protection on your hair. Some people use it before blow drying and flat ironing just to be safe. If you want to go the more natural route, grape seed oil is also a great protectant. We would recommend buying the salon-grade protectants.

Minimize Heat Exposure: If you’re transitioning, heat is really the enemy, so if you must use it, try to keep it down to 1-2 times per month if you can. Heat not only makes your delicate, transitioning hair brittle, but you can dry it out and alter your natural hair pattern as well. If you’re natural, you may find that you can straighten more often, but I would still recommend limiting the amount of heat exposure as much as you can because you can get heat damage and ruin your curl pattern. You will know

when this happens because your hair will not curl up anymore. It will look straight or semi straight like processed hair. Sometimes you can nurse the curls back by shampooing and deep conditioning, but if the damage is too severe you’ll need to trim it off. How often you can flat iron/press is really up to your individual hair and how much heat you use, so just be careful.

Watch the Temperature

Never, ever buy a flat iron that does not have a temperature control. If you want to keep from altering your curl pattern, try not to exceed 350 degrees. In fact, go as low as possible. If you can straighten your hair at 300 or 325 degrees, then that’s even better.

Don’t Go Bone Straight

Aim for a semi-straight look. No, it won’t last as long but you will protect your precious tresses. You may want your hair as straight as possible, but going over and over the same strands with the flat iron can ruin your natural curl pattern.


look smart beauty heat damage.

Press your hair in small sections and only go over it once. Avoid using repeated heat applications on the same section of hair.

*

Always blow dry hair in a downward direction to make sure that the cuticle is flat. This will set the foundation for a more quality flat ironing process. Work with hair in sections. It makes the process much easier. Apply oil, serum, or finishing sheen AFTER flat ironing, for lasting shine and durability. Wrap or bun your flat ironed hair at night with a silk or satin scarf to keep it from becoming dry, or reverting due to night sweating. (Throw in a few Bantu knots, large cornrows, flat twists, or flexi rods overnight for added texture and fun.) Always patch test, first, to determine the temperature at which to set your flat iron. Each texture responds differently to heat.

Avoid Dominican Blowouts! They straight-

* * *

en better than anything in the hairstyling world, but there are so many horror stories about ruined curl patterns after getting one of these treatments. This is just way, way too much heat for both transitions and naturals. Yes, there are always the exceptions and not every person has damage from these blowouts. Now, if you are a natural who plans to wear your hair straight all the time, then loss of curl pattern may not be a concern. However, if you want to go back and forth between curly and straight, be careful with excessive heat treatments. And always make sure a protectant is used.

*

DON’TS:

*

Use Ceramic and Tourmaline-Ceramic Products: Yes, these flat irons

are going to cost you a little more, but they will lessen the chance of damage and work better. Look for the labels that say 100% ceramic. The coating on the cheaper flat irons will often wear off, and that’s a sure-fire way to damage your hair. Trust me; this is one area where you probably want to splurge. Here are a few dos and don’ts to achieve the most quality flat ironing experience, if you have to.

DOS:

*

Cleanse with a clarifying shampoo or use an apple cider vinegar rinse to guarantee the removal of build-up, prior to flat ironing. Deep condition your hair once a week for two to three weeks prior to straightening. Your hair’s condition can change your heat tolerance. Consider a protein treatment within a week prior to and straightening to help strengthen the hair. Choose a moisturizing

* *

conditioner with hydrolysed proteins, whenever possible. Treat your tresses to hydration therapy, while deep conditioning. Intense moisture from a hair steamer will lift the cuticle and offer a healthy dose of hydration to the cortex. Dry, brittle hair heats rapidly and is more prone to heat damage. Apply a liquid heat protectant prior to blow drying, preferably after the hair has been towel dried. Opt for silicone-based serums (in addition to the liquid) for shine, smoothness, and added heat protection. Keep your appliances clean. Old, hardened, debris on your flat iron can snag hairs and cause damage. Allow your hair to air dry at least 50% before blow drying to minimize heat exposure and chances of

*

Don’t use oils and butters prior to blow drying and flat ironing, as the heat can cause oils and butters to fry your hair-especially when flat ironing. Don’t use heat over 450 degrees Fahrenheit. Hair burns at 451 degrees Fahrenheit. Avoid passing the flat iron over each section more than once. o not flat iron your hair every day. To keep hair from frizzing or reverting, stay away from water-based moisturizers and steam at this time. We don’t want that hard work to be in vain. Do not forget to use a protein treatment once your flat ironed ‘do is done. Your hair will need to be reconstructed. Do not neglect to deep condition and treat your mane to more hydration therapy after washing away your straight style. Dodge styles that cause stress to the hair due to over manipulation or tension. It is important to choose styles that allow your tresses to just be, so avoid tight and high maintenance styles. c

* * D *

* *

*

*

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shop smart fitness We need essential amino acids from protein in our diet to stimulate muscle protein synthesis, and all living cells in the body are dependant on this macronutrient for survival.

ESSENTIAL

Food for a healthy & built body

I

t’s been said that body building is 80% nutrition. Your body uses the calories you provide to fuel your training, grow new muscle, and all the daily requirements your body must meet just to stay alive. We need essential amino acids from protein in our diet to stimulate muscle protein synthesis, and all living cells in the body are dependant on this macro nutrient for survival. When you break it down like that, you begin to see the critical importance of what you are putting in your body. So, what foods should you buy for optimal results? Here’s a list of the best foods from each macro nutrient group, so you’ll know what should be on your next shopping list.

TOP FOODS FOR BODYBUILDING

High Protein Foods:

Protein – the most essential macro-nutrient as far as muscle growth is concerned. What you may not realize is that about 70% of the dry weight of your body is made of protein. Your body uses protein, in the form of infinite chains or sequences of amino acids, to conduct thousands of daily bodily functions. Once those needs are met, any remaining available protein can be used for such things as building muscle tissue. You should be taking in at least 1 to 1.5 grams per 0.5kg of bodyweight evenly divided throughout the day and most of that really needs to be from whole-food sources. Fish: Tuna, sea bass, flounder, cod, hake, talapia. Many

bodybuilders eat a ton of tuna, because it’s high protein – get some variety in your meal plan! Greek Yogurt: Plain, low-sugar, flavour it yourself. This is a great source of quality protein and without fruit and extra sugar mixed in, it’s naturally low in sugar. Makes a great breakfast or snack and you can flavour it however you like – cinnamon, bananas and cinnamon, apple slices and cinnamon, oats, almonds, even a scoop of chocolate whey turns this into a delicious dessert. Turkey: Lean, turkey mince. This is a great source of low-cost, low-fat protein, makes a great burger! Chicken: Skinless, boneless chicken breast is a body building staple, low fat and high in protein, you can do anything with chicken. Season it and add it to brown rice and you have a classic muscle-meal; add in some nuts for variety. Lean Beef: The primary problem with beef is the fat content, otherwise it’s a great source of protein. What are the leanest choices? 95% lean beef mince, top round, top sirloin and sirloin tips to name a few. Eggs: Another body building staple, whether you’re using real eggs or liquid egg. Take 4 whites and 2 yolk and make an omelet, add in some lean turkey and veggies and you have a great breakfast!

High Carbohydrate Foods

The two key points to remember when it comes to carbs are: you want simple, fast digesting carbs in the morning


and also post workout and you want primarily slow digesting carbs at all other times of the day. Another key point is that your body uses stored carbohydrate for energy, the issues of carb intake and fat gain really revolve around this concept, the average person eats way too many carbs, often “junk” sources that are also too high in processed sugar, often along with a high fat content, yet are nowhere near active enough on a consistent basis to burn off the excess calories, which will be stored as body fat. Carb intake should be based on food quality, digestion speed and how active you are. The average body builder trains hard enough to cover these needs, as long as you monitor your body fat levels, carbs are important to success. Eat enough and you have the energy to fuel your workouts (at the cellular level, this is not the same as the energy you get from your pre-workout) as well as what you need to recover and grow. To help control carb intake, use of the Glycemic Index to help determine ideal carb choices. The glycemic index (GI) is a system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers– the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A GI of 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low. All bodybuilding staples, each of these are slow digesting: * Sweet Potatoes – 44 GI * Brown Rice – 55 GI * Oats – 58 GI * Bananas – 62 GI * Cantaloupe – 65 GI Post-Workout/Morning carb sources – We all know these are the key times for fast-digesting carbs, so what are the best choices? While you may think fruit is a fast digesting carb, the sugar in fruit (fructose) does not digest as fast as other simple sugars. Use fruit added Greek yogurt, the added sugar digests very fast, it tastes great and the yogurt is a great source of protein.

Food High in Healthy Fats:

Often considered the “bad guy” when it comes to body fat storage, the truth is that it’s the combination of excess intake of unhealthy fats and excess sugar that contributes to fat storage in the body. In actuality there are different kinds of fat and your goal as a body builder, of course, is to focus on a limited intake of “healthy” fats.

The four major types of fat:

Monounsaturated fats/Polyunsaturated fats (including Omega-3s) – Unsaturated fats are considered “good” fats and eating foods that are rich in monounsaturated and polyunsaturated fat has positive health benefits, such as improving blood cholesterol levels and lowering your risk of heart disease.

shop smart fitness

Trans fats – Small amounts of naturally-occurring

trans fats can be found in some foods, such as meat and dairy products, however it’s the artificial trans fats that are considered unhealthy. These artificial trans fats raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol as well as increase your risk of heart disease, stroke, and diabetes. Saturated fats – Saturated fats are mainly found in tropical oils, dairy, and animal products such as red meat. As well, some fish also contains saturated fat. Monounsaturated fat foods: * Avocados * Almonds * Pecans * Cashews * Natural/Organic peanut butter (containing just peanuts and low salt) Polyunsaturated fat foods: * Walnuts * Flaxseed * Fatty fish (salmon, tuna, mackerel, herring, trout) Omega-3 fatty acids, a type of polyunsaturated fat, Omega-3 fatty acids play a major role in cognitive function (memory, problem-solving abilities, etc.), heart health and joint health.

The different types of omega-3 fatty acids:

EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential fatty acids that have considerable research backing their benefits. These are the most common omegas and are found primarily in fish. ALA – Alpha-linolenic acid (ALA)is a plant source, research indicates that it’s a less potent form of omega-3 than EPA and DHA, although it’s a good source for those that do not like fish or fish-source supplements. Foods High in Omega 3’s: • Salmon • Tuna (not canned) • Trout • Walnuts • Flaxseed As you can see, there is a little more to fat than many people may realize. Regardless, however, fat content should remain reasonably low, about 20% or less of total calories. Remember, fats are very calorie-dense at 9 calories per gram as opposed to 4 calories per gram for protein and carbs. If you like fish, you can go a long way right there, otherwise, you’re looking at various types of nuts which can be a great snack or part of a meal that may also include chicken and a slow carb source. So there you have it. When it comes time to shop again, pick several foods from each list, this will give you the ability to make up interesting and varied meals, rather than simply eating chicken and rice, or canned tuna, or worse yet, something less than healthy because you aren’t sure what you should be eating. You can find a ton of healthy recipe ideas online.


shop smart men’s grooming

GETTING FIT


downtime cooking

O T S E H S I D EASY ? M O M R O F K O CO chicken? It’s What’s not to love about . d a great source of protein versatile, inexpensive, an

Spicy chicken fried rice

INGREDIENTS

chopped 300g mixed basmati & wild rice 1 tbsp sunflower oil 1 chicken stock cube 2 red peppers 4 skinless chicken breasts, , deseeded and thinly sliced thinly sliced 400g can kidney bean 3 tsp ground cumin , rinsed and drained good pinch chilli flakes bunch spring onions handful coriander, roughly , thinly sliced METHOD: Put the rice into a saucepan, cover with water, crumble in the stock cube, then bring to the boil. Stir the rice once, then simmer for about 20 mins until tender. Drain well. Meanwhile, toss the chicken in the spices and coriander. Heat a pan, add the oil, tip in the peppers, then stir-fry for 3 mins until starting to soften. Add the chicken, then fry until golden, about 5 mins. Add the rice, beans and spring onions, then warm through.

Coronation chicken salad

INGREDIENTS:

2 tbsp mango chutney 2 skinless chicken breasts 1⁄2 lemon 1 tsp mild or medium curry 1⁄2 cucumber, sliced into sticks powder 50g bag watercress 3 tbsp olive oil 2 tbsp toasted flaked almond METHOD: Toss the chicken breasts with the curry powder and 1 tbsp of the oil. Heat a large non-stick pan and cook the chicken for 5-6 mins on each side until golden and cooked through, then cut into strips. Whisk together the remaining oil and mango chutney with a good squeeze of lemon juice. Then, in a large bowl, toss with the cucumber, watercress, chicken and most of the flaked almonds. Divide between two bowls, scatter with the rest of the almonds, and enjoy with some crusty bread on the side.


downtime cooking

Nutty Chicken Curry

INGREDIENTS

1 large red chilli, deseeded ½ a finger-length piece fresh root ginger , roughly chopped 1 fat garlic clove small bunch coriander, stalks

roughly chopped 1 tbsp sunflower oil 4 skinless chicken breasts, cut into chunks 5 tbsp peanut butter 150ml chicken stock 200g tub Greek yogurt

METHOD: Finely slice a quarter of the chilli, then put the rest

in a food processor with the ginger, garlic, coriander stalks and one-third of the leaves. Whizz to a rough paste with a splash of water if needed. Heat the oil in a frying pan, then quickly brown the chicken chunks for 1 min. Stir in the paste for another min, then add the peanut butter, stock and yogurt. When the sauce is gently bubbling, cook for 10 mins until the chicken is just cooked through and sauce thickened. Stir in most of the remaining coriander, then scatter the rest on top with the chilli, if using. Eat with rice or mashed sweet potato.

Summer-in-winter Chicken a bowl, stir together cream 1 tbsp olive oil and buttermilk. Cover with a 4 boneless skinless chicken lint-free kitchen towel and let breasts stand at room temperature (68 200g pack cherry tomatoes to 72 °F/20 to 22° C) for about 3 tbsp pesto 24 hours or until thickened. It fresh basil , if you have it should smell fresh and nutty. 3 tbsp crème fraîche (In METHOD: Heat the oil in a frying pan, preferably non-stick. Add the chicken and fry without moving it until it takes on a bit of colour. Turn the chicken and cook on the other side. Continue cooking for 12-15 mins until the chicken is cooked through. Season all over with a little salt and pepper. Halve the tomatoes and throw them into the pan, stirring them around for a couple of minutes until they start to soften. Reduce the heat and stir in the pesto and crème fraîche until it makes a sauce. Scatter with a few basil leaves if you have them, then serve with rice and salad or mash and broccoli. INGREDIENTS

Moroccan Chicken & lemon couscous INGREDIENTS

250g couscous zest and juice 1 lemon 1 tsp olive oil 1 tbsp clear honey 4 skinless, boneless chicken

breasts, sliced into large strips 1 tsp ground cinnamon 1 tsp ground cumin 400g can chopped tomatoes 150ml chicken stock 200g fine green beans, trimmed

METHOD: Put the couscous, half the lemon zest and half the

juice in a medium bowl and pour over 400ml boiling water. Cover with cling film and leave to soak while you cook the chicken. Heat oil in a large non-stick frying pan, drizzle honey and some seasoning over the chicken and fry over a medium heat for 5-6 mins, until golden. Mix in the spices, followed by the tomatoes, stock, beans and remaining lemon zest and juice. Bring to the boil and simmer, uncovered, for 8-10 mins or until the beans are tender. Fork through the couscous to fluff it up, then serve with the chicken.


downtime cooking

Top tips on e k a b o t w o h uires precision, Baking is a science that req ative liberties. cre and often doesn’t allow for

B

aking a cake for Mom? We’re big fans of that intuitive, little-bit-of-this, little-bit-of-that kitchen style because it makes our lives s easier. But when it comes to baking, we play by the rules. For flakier pie crusts, moister cakes, and chewier cookies, there are just some rules that can’t be broken. Here are some tips for you to work with. USE ROOM-TEMPERATURE INGREDIENTS If you’ve seen it once, you’ve seen it a thousand times. How many recipes call for room-temperature butter, eggs, and milk? It’s a step you should not ignore. Many baked goods start by creaming together butter and sugar, which is made infinitely easier with gently warmed ingredients— if you’ve ever tried to stick an electric mixer in a brick of rock-hard cold butter, you know why. Equally important as room-temperature ingredients are same-temperature ingredients: Add hot things to hot things, and cold things to cold things. LINING A CAKE PAN What good is a delicious cake if it remains stuck in the pan? For smooth, easy removal, prep your pans properly. When a recipe calls for buttering and flouring, place a piece of parchment or waxed paper on the bottom of a pan (trace and cut it to fit). Coat the sides and bottom with softened butter, and then dust with flour, turning the pan on its side to get full coverage and tapping out the excess. For chocolate cakes, swap in cocoa powder for flour. Cakes baked in springform or decorative Bundt pans don’t need the paper; just butter and flour (use a pastry brush to get

butter into the crevices). The exceptions: Angel, chiffon and sponge cakes should go into clean, untreated pans, because they need to adhere to the sides in order to rise properly. For cupcakes, decorative preformed paper or foil liners are indispensable. MEASURING Accurate measuring is the difference between a light, moist cake and a gummy, dense one. To properly measure, you need three types of measuring tools: a clear measuring cup with a spout for wet ingredients, cups with flat rims in graduated sizes for dry ingredients and a set of measuring spoons. If you become truly passionate about baking, consider investing in a scale. Weight measurements are the most accurate. To measure liquids: Set the spouted cup on a level counter, bend at the knees so you are at eye level with the lines on the cup and pour the ingredient right up to the line indicating the amount needed. A recipe with weight measurements requires a scale. To measure dry ingredients: Use the spoon-and-sweep method. Spoon the flour or other dry ingredient into a measuring cup, filling it generously above the rim of the cup. Then, run the back of a knife over the edge to sweep the excess back into the container. Don’t be tempted to scoop out the flour with the measuring cup. It will become compacted, giving you more flour than called for and producing a dense, dry cake. Likewise, don’t tap the filled cup on the counter, because the flour will settle. If you top it off, you’ll end up with too much.


downtime cooking

Black And Blue Cheesecake Tart

INGREDIENTS

3 Tbsp melted unsalted butter 8 digestive, broken into pieces ⅓ cup + 2 Tbsp sugar ¼ cup sour cream 1 300g cream cheese, softened

½ tsp finely grated lemon zest ½ tsp vanilla extract 1 large egg + 1 large egg white, lightly beaten 2 cups blackberries 2 cups blueberries

METHOD: 1. Preheat the oven to 280ºC. 2. Combine the butter and

buiscuits in the bowl until finely ground and the mixture holds together when pinched. Transfer to a 9-inch tart pan with a removable bottom, and press evenly along the bottom and about halfway up the sides. Place on a baking sheet and bake until lightly golden, about 10 minutes. Let cool completely. 3. Combine 1/3 cup of the sugar, the sour cream and cream cheese, beat until smooth. Add the lemon zest, vanilla and eggs, and continue to beat until incorporated. Pour into the cooled tart shell and bake on a baking sheet until set, 25 to 30 minutes. Cool to room temperature and refrigerate until chilled, at least 1 hour up to overnight. 4. About 30 minutes before serving, toss the berries with the remaining 2 tablespoons of sugar, mash slightly with a wooden spoon and let sit at room temperature. Spoon the berries and collected juice over the tart. Serve.

INGREDIENTS

Angel Food Cake

1 cup cake and pastry flour 1 cup granulated sugar 8 large egg whites, room temperature

½ tsp cream of tartar 1/10 tsp salt ½ cup icing sugar, sifted ½ tsp vanilla extract whipped cream & berries, to serve

METHOD: 1. Preheat the oven to 160ºC. 2. Sift the flour and granulat-

ed sugar twice and set aside. 3. Whip the egg whites with the cream of tartar and salt until foamy, then gradually add the icing sugar, whipping until the whites hold a medium peak when the beaters are lifted. Stir in the vanilla. 4. Add the flour to the whipped whites in 2 additions and using a whisk to fold in the flour evenly and easily. Scrape the batter into a 10-inch ungreased tube pan, spread it to level and bake the cake for 30-35 minutes, until it springs back when gently pressed (try not to open the oven before 25 minutes). 5. Turn the cake pan upside down to cool the cake, and do not remove the cake from the pan until completely cooled. To remove, run a palette knife carefully around the outside of the cake, and very gently around the inner tube, invert the pan and tap it on the counter until it comes out. 6. Serve the cake with whipped cream and berries, if you wish. INGREDIENTS

Baked Apple

6 large apples 3/4 cup brown sugar 1 teaspoon cinnamon 2 tablespoons margarine or

butter 1/2 cup apple juice 1/4 cup walnuts or 1/4 cup old fashioned oats (optional ingredients)

METHOD: 1. Wash and core apples. You can use a melon baller or pair-

ing knife to core the apples. Pair off a 1 inch strip of the skin around the top of the apple to prevent the apples from splitting. Mix the brown sugar, cinnamon, margarine and walnuts (or oats) together in a large bowl and fill each apple with the mixture. Place apples in the slow cooker and add the apple juice around the bottom of the apples. Turn crockpot on high heat and cook for 2 1/2 - 3 hours until apples are soft when poked with a fork. Serve with ice cream and caramel sauce or go old school and just serve as is!!!


downtime home shop smart home Some handy tips to consider when cleaning your space.

How you should be Caring for Furniture U

se these tips to care for your furniture and it’ll look its best for years to come. Fine wood furniture is a treasured possession in any home, and with good care, it can last for generations. Upholstered furniture provides us with comfort, colour and texture. Who doesn’t love sinking into the cushioned softness of a favourite sofa?

FINE WOOD FURNITURE

Care for fine furniture with these recommendations: Avoid heat and light. In a natural state, wood contains a surprising amount of moisture. Preserving appropriate moisture levels key to the preservation of fine furniture. Accordingly, position fine wood furniture away from heating vents, fireplaces or radiators. Don’t store fine furniture in attics, where temperature and humidity levels vary widely from summer to winter, day and night. Avoid placing furniture in areas where it will sit in direct sunlight, which can fade fine furniture; use drapes, sheers or protective window films to guard against the sun’s rays.

PROTECT FROM DAMAGE. Everyday life can

be hard on wood furniture. Moisture from sweating beverage glasses leaves round rings in the finish, while the heat from a hot dish can ruin the wood finish beneath. Provide cork- or felt-bottomed coasters if you

will set glasses or mugs on fine wood, and always use trivets to support hot serving dishes. Place mats, tablecloths or padded table covers protect dining room tables from spills or scrapes.

CLEAN SAFELY. Dust frequently. Occasionally,

wood furniture will require heavier cleaning. To remove greasy soil or the film from cigarette smoke, mix a solution of oil, soap and water as instructed on the oil soap package. Using a natural sponge, moisten it with oil soap and wring out most of the water. Gently stroke the furniture to loosen soil. Rinse the residue from the wood with a sponge wrung out in clear water, and then dry the piece with fresh cleaning cloths. Dust fine furniture often with a lamb’s wool duster or barely damp white cotton cleaning cloth. Microfiber cloths do a good job of attracting and removing fine blown-in soil. Avoid using a feather duster, as a broken quill can scratch and damage delicate finishes.

DUST DAMP. Dusting with a dry cloth can scratch, so lightly spritz your cleaning cloth with water, a spray dusting agent or wood polish. Never spray furniture directly, as overspray can leave a difficult-to-remove film. Follow the grain of the wood as you dust to avoid crossgrain scratches.


shop smart home regularly, and rotate them on a multi-cushion unit. Similarly, rearrange upholstered furniture once or twice a year to distribute wear more evenly. Switch the position of a love seat and a sofa, or swap the positions of a set of chairs as the seasons change.

ARM CAPS. Places where bare skin

DUST OFTEN. Frequent dusting removes dirt before

it has a chance to settle in and make itself at home. Dusting often keeps an oily build-up from forming on wood furniture. Note: Seek professional advice before cleaning if the wood is in poor condition or the item of furniture is an antique.

POLISH OR WAX? Both wax and furniture polish

are applied to fine wood furniture to protect the surface — but you’ll need to pick one or the other. Don’t try to combine these products or you’ll create a gummy mess. Make sure that you have selected the appropriate treatment for the piece’s finish. Check with the manufacturer for recommended polish or wax options.

Which to choose? Wax is a semi-solid product; it re-

quires elbow grease to apply, but it creates a long-lasting coat. Furniture polish is easier to apply than wax; it is made using petroleum distillates (a solvent), and evaporates fairly quickly. Most people overuse polish to restore a fresh finish. Layers of polish build up, combined with body oils and dirt, create a sticky, dull film over the surface. If you use polish, use it with restraint. The same applies to furniture sprays. They contain silicone oil, which is inert and which does not evaporate like furniture polish. Use them sparingly, and buff the sprayed area well with a clean cloth. Buff it again to raise the shine. Apply wax or polish to furniture that has been freshly cleaned with oil soap and allowed to dry thoroughly. Follow package directions, and have plenty of clean white cleaning cloths available. Note: Seek professional advice for the care of antique furniture, or if the wood is in poor condition.

UPHOLSTERED FURNITURE.

or hair come to rest — armrests, chair backs, seat cushions — are subjected to higher levels of soil and abrasion. Protect high-contact areas of upholstered furniture with arm caps tailored to fit snugly over chair and sofa arms. Made from the same upholstery fabric, they’re all but indistinguishable as they protect fabric from wear.

SLIP COVERS. In areas with hot summer weather,

consider washable slipcovers. Traditionally applied to furniture during the warm season, slipcovers protect against sweat, suntan oil and other summer hazards.

FABRIC PROTECTION. Spray-on fabric protectors

coat fibres and protect upholstery from spills and stains. Fabric protectors can be applied at the mill as the fabric is processed, by the furniture retailer, or at home using commercial spray products. If you apply fabric protection yourself, read the product instructions and observe safety procedures carefully.

CARING FOR LEATHER FURNITURE

Leather upholstery can last for many years if looked after correctly. Follow these tips to take good care of leather furnishings: Keep away from heat and light. Leather furniture is very sensitive to heat and sun damage. Position it away from windows, and from heat sources such as fireplaces, radiators and central heating vents.

Uncoated leathers. Furniture made from uncoated leathers should be dusted frequently. An art gum eraser may remove some stains or deposits safely, but do not use leather creams, conditioners or saddle soap on uncoated leather, since these products can change the colour or appearance of the leather.

Dust and dirt act like sandpaper on furniture fabric, so remove it frequently. Vacuum upholstered furniture weekly; lift cushions and use the crevice tool to remove hidden crumbs beneath. Keep upholstered furniture looking new with

these tips:

Coated leathers. Check with the manufacturer for recommended cleaning methods. Vacuum regularly to remove surface soil. Commonly, leather creams or conditioners may be used to clean coated leather once or twice a year. Test leather cleaners in an inconspicuous spot before using.

FLIP, SWAP AND REARRANGE. Being territorial

Avoid unsuitable products. Never use oil, furniture

creatures, most humans gravitate to their favourite places but when it’s the same seat on a long sofa day after day, that preference will start to show. Flip loose cushions

polish, dusting sprays or ordinary stain removers on leather furniture. c


live smart health watch

Know about

Inflammatory Bowel Disease

I

nflammatory bowel disease (IBD) is an umbrella term used to describe disorders that involve chronic inflammation of your digestive tract.

Types of IBD include: Ulcerative colitis. This condition causes long-lasting inflammation and sores (ulcers) in the innermost lining of your large intestine (colon) and rectum. Crohn’s disease. This type of IBD is characterized by inflammation of the lining of your digestive tract, which often spreads deep into affected tissues. Both ulcerative colitis and Crohn’s disease usually involve severe diarrhea, abdominal pain, fatigue and weight loss. IBD can be debilitating and sometimes leads to life-threatening complications.

Symptoms

Inflammatory bowel disease symptoms vary, depending on the severity of inflammation and where it occurs. Symptoms may range

from mild to severe. You are likely to have periods of active illness followed by periods of remission. Signs and symptoms that are common to both Crohn’s disease and ulcerative colitis include: Diarrhea Fever and fatigue Abdominal pain and cramping Blood in your stool Reduced appetite Unintended weight loss

When to see a doctor

See your doctor if you experience a persistent change in your bowel habits or if you have any of the signs and symptoms of inflammatory bowel disease. Although inflammatory bowel disease usually isn’t fatal, it’s a serious disease that, in some cases, may cause life-threatening complications.

Causes

The exact cause of inflammatory bowel disease remains unknown. Previously, diet and stress were suspected, but now doctors know

that these factors may aggravate but don’t cause IBD. One possible cause is an immune system malfunction. When your immune system tries to fight off an invading virus or bacterium, an abnormal immune response causes the immune system to attack the cells in the digestive tract, too. Heredity also seems to play a role in that IBD is more common in people who have family members with the disease. However, most people with IBD don’t have this family history.

Risk factors

Age. Most people who develop IBD are diagnosed before they’re 30 years old. But some people don’t develop the disease until their 50s or 60s. Race or ethnicity. Although whites have the highest risk of the disease, it can occur in any race. If you’re of Ashkenazi Jewish descent, your risk is even higher. Family history. You’re at higher risk if you have a close relative —


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such as a parent, sibling or child — with the disease. Cigarette smoking. Cigarette smoking is the most important controllable risk factor for developing Crohn’s disease. Although smoking may provide some protection against ulcerative colitis, the overall health benefits of not smoking make it important to try to quit. Nonsteroidal anti-inflammatory medications. These include ibuprofen (Advil, Motrin IB, others), naproxen sodium (Aleve), diclofenac sodium (Voltaren) and others. These medications may increase the risk of developing IBD or worsen disease in people who have IBD. Where you live. If you live in an industrialized country, you’re more likely to develop IBD. Therefore, it may be that environmental factors, including a diet high in fat or refined foods, play a role. People living in northern climates also seem to be at greater risk.

medications for IBD are associated with a small risk of developing certain cancers. Corticosteroids can be associated with a risk of osteoporosis, high blood pressure and other conditions. Primary sclerosing cholangitis. In this condition, inflammation causes scars within the bile ducts, eventually making them narrow and gradually causing liver damage.

Complications

Blood clots. IBD increases the risk of blood clots in veins and arteries. Complications of Crohn’s disease may include: Bowel obstruction. Crohn’s disease affects the full thickness of the intestinal wall. Over time, parts of the bowel can thicken and narrow, which may block the flow of digestive contents. You may require surgery to remove the diseased portion of your bowel. Malnutrition. Diarrhea, abdominal pain and cramping may make it difficult for you to eat or for your intestine to absorb enough nutrients to keep you nourished. It’s also common to develop anemia due to low iron or vitamin B12 caused by the disease. Ulcers. Chronic inflammation can lead to open sores (ulcers)

Ulcerative colitis and Crohn’s disease have some complications in common and others that are specific to each condition. Complications found in both conditions may include: Colon cancer. Having IBD increases your risk of colon cancer. General colon cancer screening guidelines for people without IBD call for a colonoscopy every 10 years beginning at age 50. Ask your doctor whether you need to have this test done sooner and more frequently. Skin, eye and joint inflammation. Certain disorders, including arthritis, skin lesions and eye inflammation (uveitis), may occur during IBD flare-ups. Medication side effects. Certain

anywhere in your digestive tract, including your mouth and anus, and in the genital area (perineum). Fistulas. Sometimes ulcers can extend completely through the intestinal wall, creating a fistula — an abnormal connection between different body parts. Fistulas near or around the anal area (perianal) are the most common kind. In some cases, a fistula may become infected and form an abscess. Anal fissure. This is a small tear in the tissue that lines the anus or in the skin around the anus where infections can occur. It’s often associated with painful bowel movements and may lead to a perianal fistula. Complications of ulcerative colitis may include: Toxic megacolon. Ulcerative colitis may cause the colon to rapidly widen and swell, a serious condition known as toxic megacolon. A hole in the colon (perforated colon). A perforated colon most commonly is caused by toxic megacolon, but it may also occur on its own. Severe dehydration. Excessive diarrhea can result in dehydration. The goal of inflammatory bowel disease treatment is to reduce the inflammation that triggers your signs and symptoms. In the best cases, this may lead not only to symptom relief but also to longterm remission and reduced risks of complications. IBD treatment usually involves either drug therapy or surgery.

Anti-inflammatory drugs

Anti-inflammatory drugs are often the first step in the treatment of inflammatory bowel disease. Anti-inflammatories include corticosteroids and aminosalicylates, such as mesalamine (Asacol HD, Delzicol, others), balsalazide (Colazal) and olsalazine (Dipentum). Which medication you take depends on the area of your colon that’s affected. c


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MORE THAN ONE KIND OF INTELLIGENCE

Tips and Tools for Helping You Understand EQ.

Y

ou may have heard people mention “IQ” when talking about intellect and how smart someone is. (For example, “My brother doesn’t need to study as much as I do because he has a really high IQ.”) IQ stands for “intellectual quotient.” It can help predict how well someone may do academically. IQ is just one measure of our abilities, though. There are many other kinds of intelligence in addition to intellect. For example, spatial intelligence is the ability to think in 3D. Musical intelligence is the ability to recognize rhythm, cadence, and tone. Athletic, artistic, and mechanical abilities are other types of intelligence. One important type of intelligence is emotional intelligence.

EQ can predict success in social and emotional situations. EQ helps us build strong relationships, make good decisions, and deal with difficult situations.

WHAT IS EMOTIONAL INTELLIGENCE? Emotional intelligence is the ability to understand, use, and manage our emotions. Emotional intelligence is sometimes called EQ (or EI) for short. Just as a high IQ can predict top test scores, a high

I

One way to think about EQ is that it’s part of being people-smart. Understanding and getting along with people helps us be successful in almost any area of life. In fact, some studies show that EQ is more important than IQ when it comes to doing well in school or being successful at work. Some people have naturally good EQ skills. Others need to work on them. The good news is that everyone can get better. Unlike IQ, people can actually improve their emotional intelligence — if they know what to do. MPROVING YOUR EQ: Emotional intelligence is a combination of several different skills: Being Aware of Your Emotions: Most people feel many different emotions throughout the day.

Some feelings (like surprise) last just a few seconds. Others may stay longer, creating a mood like happiness or sadness. Being able to notice and accurately label these everyday feelings is the most basic of all the EQ skills. Being aware of emotions — simply noticing them as we feel them — helps us manage our own emotions. It also helps us understand how other people feel. But some people might go through the entire day without really noticing their emotions. Practice recognizing emotions as you feel them. Label them in your mind (for example, by saying to yourself “I feel grateful,” “I feel frustrated,” etc.). Make it a daily habit to be aware of your emotions.

Understanding How Others Feel and Why. People are naturally designed to try to understand others. Part of EQ is being able to imagine how other people might feel in certain situations. It is also about understanding why they feel the way they do.


Being able to imagine what emotions a person is likely to be feeling (even when you don’t actually know) is called empathy. Empathy helps us care about others and build good friendships and relationships. It guides us on what to say and how to behave around someone who is feeling strong emotions. Managing Emotional Reactions We all get angry. We all have disappointments. Often it’s important to express how you feel. But managing your reaction means knowing when, where and how to express yourself. When you understand your emotions and know how to manage them, you can use self-control to hold a reaction if now is not the right time or place to express it. Someone who has good EQ knows it can damage relationships to react to emotions in a way that’s disrespectful, too intense, too impulsive, or harmful. Choosing Your Mood: Part of managing emotions is choosing our moods. Moods are emotional states that last a bit. We have the power to decide what mood is right for a situation, and then to get into that mood. Choosing the right mood can help someone get motivated, concentrate on a task, or try again instead of giving up. People with good EQ know that moods aren’t just things that happen to us. We can control them by knowing which mood is best for a particular situation and how to get into that mood. Have you ever been in a bad mood that you just can’t shake? Or had a pile of homework but realized you’re not in the mood to get it done? Sometimes we feel at the mercy of our moods — but moods aren’t things that just happen to us. We can influence and change them. Being able to choose the mood that’s best suited to a situation is

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one of the skills of emotional intelligence. Choosing the right mood can help you control whatever situation you’re in.

Mood + Mindset = Success

Moods can influence how well we do in certain situations, but so can something else: our mindset. What’s the difference between a mood and a mindset? Moods are the emotions we feel. A mindset is the thoughts and ideas that go along with that mood. Mood and mindset go hand in hand because our thoughts can influence our mood. Here’s an example: Imagine you’re competing in a swimming competition. Which mood and mindset helps you do your best? Mood A: Insecure. You keep thinking about how the competition might blow you out of the water and maybe you’re not good enough to be on the team. Mood B: Annoyed. You’re thinking about how swimming interferes with your social life. Mood C: Pumped up and confident. You’re thinking that if you do your best, there’s a good chance your team can place well. Of course, you’re likely to do your best with the mood and mindset in option C. But what if you’re feeling A or B and worry that those moods might affect your performance? Luckily, you can change your mood. HOW TO CHOOSE A MOOD tep 1: Identify your mood. To switch moods, you need to check in with what you’re currently thinking and feeling. That way you can decide if you need to change your mood to one that’s more suited to your situation — or if you’re in the best mood to begin with. To identify a mood, stop and think about what you’re feeling and why. tep 2: Accept what you feel. After you name your emotion, show

S

S

yourself some understanding for feeling the way you do. It’s perfectly OK (and natural!) to feel bored on a rainy Saturday or annoyed about having to study when everyone else is going out. All emotions are acceptable and understandable. But you don’t have to hold on to feeling that way. Notice your mood, then choose to move past it.

S

tep 3: Identify the mood that’s best for the situation you’re in. If you’re competing in sports, it’s best to be pumped up and confident. If you need to get down to some serious studying, it’s better to feel interested, alert, and confident (and not so helpful to feel grumpy, annoyed, and self-defeated). Take a minute to think about which emotions will help you accomplish your goal.

E

Q: UNDER CONSTRUCTION: Emotional intelligence is something that develops as we get older. If it didn’t, all adults would act like little kids, expressing their emotions physically through stomping, crying, hitting, yelling, and losing control! Some of the skills that make up emotional intelligence develop earlier. They may seem easier: For example, recognizing emotions seems easy once we know what to pay attention to. But the EQ skill of managing emotional reactions and choosing a mood might seem harder to master. That’s because the part of the brain that’s responsible for self-management continues to mature beyond our teen years. But practice helps those brain pathways develop. We can all work to build even stronger emotional intelligence skills just by recognizing what we feel, understanding how we got there, understanding how others feel and why, and putting our emotions into heartfelt words when we need to. c


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A Vibrant Gateway to Africa

phenomenal SENEGAL

S

enegal has it all: it is one of the most beautiful countries of the West African coast. Most tourists come for the region’s exceptional weather — more than 3,000 hours of sunlight per year — and dazzling, sparsely populated beaches. But Senegal also offers a broad variety of crafts and textiles, as well as the country’s six major game parks and reserves have great opportunities for hunting, bird watching and ecotourism.

1.5 million. Open-air markets sell art, food, jewelry and many other items whose prices can often be bargained down to very reasonable levels. The museums, especially the Musée Théodore Monod (for African art) is one of Senegal’s best museums.

best museums in European and American cities. AFRICAN RENAISSANCE MONUMENT Allegedly Africa’s highest statue, the African Renaissance Monument was unveiled in 2010 to commemorate Senegal’s 50 years of independence from France. At 49m in height, it is Exhibitions delve into African art taller than New York City’s Statue and culture with over 9000 objects of Liberty and Rio de Janeiro’s on display. Lively displays of Christ the Redeemer. The Sovimasks and traditional dress from et-style bronze of a man, woman The Senegalese capital, Dakar, is across the region (including Mali, and child looking out to sea has known for its nightlife, and the country Guinea-Bissau, Benin and Nigeria) been heavily criticized for its cost boasts one of Africa’s most varied mu- give an excellent overview of styles (over US$30 million), the un-Afsic scenes. French jazz, American funk without bombarding you with more rican shapes of its figures and the and hip-hop, and percussion-based than you can take in. You can also scantily dressed female (whose genres all thrive in the country. Sensee beautiful fabrics and carvings, outfit offers a partial view of her egal’s many musical exports include drums, musical instruments and breast and thighs). You can walk Youssou N’Dour, Daara J and Akon. agricultural tools. A gallery behind around the base for free; the entry Dakar: Despite everything Senegal the main building often houses fee is for the interior of the monhas to offer, you could easily schedule contemporary art exhibitions. and ument. A small display explains your entire trip taking in the sights and the Institut Français Léopold Sédar its construction and an elevator sounds of Dakar, the country’s capital, Senghor (for African art of French whisks you up to the head of the which has a population of more than influence), are on a par with the


male figure, boasting expansive views of Dakar. Lac Rose: Also known as the Pink Lake, this shallow, salty lake is one of Senegal’s most popular tourist destinations. On sunny days, the water appears bright pink, owing to the water’s high salt content. Tourists are welcome to swim in the lake’s warm waters or watch the local traders scrape salt from the lake’s bottom by hand. Some inns offer horseback riding in the area.

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Île de Gorée

accessible ways to experience Senegal’s natural beauty is to visit the Fathala Reserve, part of the Parc Nationale du Delta du Saloum Île de Gorée: An important stop on the slave transport route from the (Saloum Delta National Park). The park is known for its forest and 16th to the mid-19th century, Goree wetlands, with hundreds of species Island is a short ferry ride from of wildlife. Excursions on pirogues Dakar. It has a number of historic (small boats), fishing trips and forts, houses, and museums, includhiking tours can be arranged in the ing La Maison des Esclaves, where charming village of Missirah. The visitors can see where slaves and their traders lived while waiting to be Sine Saloum River Delta, Senegal, shelters countless bird species in transported to the New World. Deits mangrove ecosystem. spite its unpleasant history, the island is known for its beautiful Mediterranean architecture, and many travelers find in the Île de Gorée a welcome respite from the hustle and bustle of Dakar. Beaches: Senegal’s beaches are among the most photographed in the world and are not to be missed. Some of the best (and most popular) beaches near Dakar are the ones on the Île N’Gor and at Toubab Dialao (a site famous for its stunning red cliffs). Beaches farther south of Dakar are generally larger and less crowded, the Petite Côte spanning over 151 kilometers. The Casamance region is known for its beaches as well and the region is welcoming to tourists. Resorts in the city of Saly, near M’bour, offer a variety of water sports, including jet skiing and scuba diving. Fathala Reserve: One of the most

es in the world, and they are protected World Heritage Sites. The stones weigh up to 10 tons apiece. Smaller than the ones in Stonehenge, their carvings are nonetheless quite sophisticated, and although they are found near burial grounds, their exact purpose is unknown. The two main locations in Senegal, Sine Ngayène Kaolack and Wanar Kaolack, have visitor centers that offer guided tours.

Keur Moussa: A large Benedictine complex, Keur Moussa is secluded in the hills outside of Dakar. Tourists are welcome to observe mass, which incorporates indigenous musical instruments into the liturgy. Locals and visitors alike praise the goat cheese sold by the monks after services. Sine Saloum Delta: Although the Delta offers easy access to the Petite Côte, its highlights are the gorgeous rivers and forest groves, which have many opportunities for hiking, bird watching and boat tours.

Bassari Country: This remote area in eastern Senegal is worth the trip. It has good accommodations, especially in the city of Kédougou, and provides a rare opportunity to observe life in Fishing Boats on Kayar tiny, rural villages that adhere to traditional lifestyles. This region is best explored by means of hiking, Saint Louis: A namesake of the American city, Saint Louis retains and guides can be found in most of Kédougou’s hotels. much of its colonial-era architecture. It offers excellent shopping and walking tours, as well as easy When to Go: It is recommended day trips to the Djoudj and Langue to visit Senegal during its dry season, between December and April. de la Barbarie national parks. Heavy rains during other times of Stone Circles: Spread through- the year mean that some national parks may close and overland travel out central Senegal and Gambia, can be difficult. When planning stone circles make up the largest your trip, you will want to take group of megalithic complexRamadan into consideration.

WHAT TO WEAR : Women should have clothes (or scarf) to keep the shoulders covered and skirts (preferably past the knee). Pack long pants or long skirts. Men should avoid sleeveless tops. Knee-length shorts are fine, but you’ll get more respect if you wear pants.


RAMPAGE

CULTURE CLUB

Action | Adventure | Sci-Fi Release Date: 20 April 2018 Primatologist Davis Okoye, a man who keeps people at a distance, shares an unshakable bond with George, the extraordinarily intelligent, silverback gorilla who has been in his care since birth. But a rogue genetic experiment gone awry transforms this gentle ape into a raging monster. To make matters worse, it’s soon discovered there are other similarly altered alpha predators. As these newly created monsters tear across North America, destroying everything in their path, Okoye teams with a discredited genetic engineer to secure an antidote, fighting his way through an ever-changing battlefield, not only to halt a global catastrophe but to save the fearsome creature that was once his friend

April & May 2018 are filled with exciting blockbusters lined up.

BLACK PANTHER

Action | Adventure | Fantasy | Sci-Fi Black Panther is a 2018 American superhero film based on the Marvel Comics character of the same name. “Black Panther” follows T’Challa who, after the events of “Captain America: Civil War,” returns home to the isolated, technologically advanced African nation of Wakanda to take his place as King. However, when an old enemy reappears on the radar, T’Challa’s mettle as King and Black Panther is tested.

MILITARY TOUCH MOVEMENT.

Military Touch Movement is a record label started by musician Jah Prayzah in February 2017. Some artistes signed include: Andy Muridzo,Tahle Wedzinza, Nutty O and EX-Q. Artists have collaborated on one song titled “Chekeche” with in house producers DJ Tamuka and Chiweda producing the song. The video to the song features cameo appearances by Ammara Brown and Pokello Nare and was directed by Vusa Blaqs who is also linked to the label. “Military Touch is a movement that is spearheaded by the dreams of artists who are passionately working to get their music produced and impact listeners on a whole new level.” said Jah Prayzah’s manager Keen Mushapaidze source: The Standard


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