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Don’t let the holidays get you down

Not everyone feels happy and festive during Christmas season. We get that. The holidays can be hard. For those without big families or a bustling social life, days stretching on endlessly can make you want to curl up into a ball and just sleep away the season.

We’re not saying you need to be the life of the party. But you can enjoy the holidays with a few small adjustments to suit your state of mind.

Plan a small activity every other day

The thought of filling up your calendar chock full of parties can be overwhelming. No need for that. The American Heart Association says that doing things you enjoy is a natural stress-buster. Spend a day at home just puttering about, but the next day, get into your car and go for a drive. Or take yourself off to a local park and wile away a few hours reading under a tree. Being out in public and amongst others will do a lot to boost your morale. Alternate your days this way so it doesn’t feel all too much.

Tick off a major task

Maybe you’ve always wanted to paint your bedroom. Well what better time than now? The manual labour and fairly involving task will occupy your mind and body. Pick out paint samples, grapple with a paintbrush, and browse online for interesting themes and motifs. This absorbing task could actually grow into your festive season project and before you know it, you have a beautiful new room at the end of your holiday break.

Get your priorities straight

Meeting those year-end deadlines, planning the perfect holiday, catching up with your friends… the pressures of trying to do everything over the holidays is enough to send anyone into a tailspin. And, if you’re prone to depression, this added stress can take its toll on your mood. Instead of trying to do it all, set realistic goals about what you can and cannot do. Keep your expectations reasonable. Spread the joy out over the holiday season rather than placing the importance on one specific day or event. Most importantly, learn to say no. In doing so, you’re less likely to become overwhelmed.

Feel your feelings

More and more, experts are advising the importance of feeling what you feel. The great philosopher Robert Frost famously said, “The only way out is through.” Apply this idea to your state of mind. Don’t run away from your feelings, don’t bury it under junk food or alcohol or other vices – feel what you feel, let it all out in whatever shape or form it comes. This could mean crying your heart out for an hour. Let it out and then go about your day. This is where the “distraction” comes in – think of that vent session as having ticked something off your list. Now you can go read a book, take a walk, or talk to a friend.

Hurting? Help someone else

Your feelings and state of mind are important. You feel the way you feel for many reasons. But nothing puts your own wellbeing more into perspective than helping someone else. Spare a thought for others who are going through the same. Maybe you’ve wanted to volunteer at a soup kitchen all year. Well, now’s the time! Or take the time to go read with the elderly. Research shows that pets and animals in particular can do a lot to bring peace and calm to a depressive state. Head on over to your local SPCA and spend a day with some furry friends.

If you’re worried that you might be suffering from depression, why not chat to our doctors? They are ready with advice you can trust!

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Six stress-free holiday hacks to give you peace of mind

Tis’ the season of delicious food, relaxation and bonding with your loved ones. Unfortunately, it’s also the season of dealing with your grumpy uncle’s complaints about your cooking, trying to make your budget stretch and cleaning up after many people. Before you get your fairy lights twisted in a knot, here are a few holiday hacks to help you out.

That’s a wrap

If you have a big family and tons of friends, gift wrap could become more expensive than the actual gifts. You’re probably tempted to buy specific wrapping for each person and cute gift bags, but it’s really a waste because most people just rip the paper off anyway. Instead of splashing out on pricey wrapping paper, get a large roll of brown paper to wrap the gifts with and finish off with a bow made of string. It’s chic and minimalist, and your budget will thank you.

Be kind to your pockets

It’s tempting to splurge on fun, fancy and fantastic gifts for your loved ones, but don’t forget that January is a long way off. Be honest with yourself about how much money you can spend and create your budget from there. There are different ways to make your money stretch. Keep an eye out for bargains, get creative by making homemade gifts and buy some gifts in bulk.

Befriend your freezer

Cooking can be fun – and time consuming. Hack your way through the hassle by cooking batches of food in advance and freezing. For example, cook dishes like potatoes and certain veggies, and then freeze, defrost and reheat them in the oven on the day that they’re needed.

Chill out your drinks

After a hearty meal, a lukewarm drink is the stuff evil is made of! If you’ve forgotten to chill your drinks in the midst of the cooking madness, don’t stress. Wrap the bottles tightly in a damp kitchen towel, and pop them into the freezer. Heat travels more quickly through dense materials (like wet cloth), so your drinks will soon be ice-cold and ready to pour in roughly 20 minutes.

Throw tradition out the window

Some traditions like giving gifts are timeless, but others aren’t worth the effort or stress. If having the festivities at your home every year is stressful, suggest rotating houses every year, or going out for lunch. If making Christmas pudding after cooking a big lunch is too much work, serve ice-cream instead. You might feel anxious about suggesting or making changes, but you’ll benefit in the long run, by saving time and effort – and your sanity!

Drive safely

Family road trips, rushing around for last-minute gifts and late-night fast food runs… you spend a lot of time on the road during festive season so be extra mindful of being safe. Pack an emergency kit into your boot, don’t drink and drive and always wear your seat-belt. Also, remember to keep track of your petrol tank to prevent running out of petrol when you most need it.

And last, but not least: Make sure you’ve installed the Hello Doctor app, and you are signed in. This way, you’re only be one click away from a doctor’s advice, anytime, anywhere!

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5 Skewer recipes to try out this summer

Everyone loves a good braai. But serving the same meals can become boring over time. Shake things up by having a skewer themed braai. Serving meat and vegetables on skewers means more variety in easy-to-eat portions.

Here are five yummy skewer recipes to get you started.

Surf ‘n turf kebabs

Ingredients

  • 500g beef steak
  • 4 calamari steaks
  • 2 lemons
  • juice of 1 lemon
  • 15ml oil
  • 2 garlic cloves, crushed
  • Handful of fresh parsley, chopped
  • salt and freshly ground pepper
  • 60 ml barbecue sauce
  • Herbs to garnish (optional)

Method

  • Prepare a braai with enough coals to cook the steak and calamari. Keep a braai grid and kebab skewers handy.
  • Cut the steak into 3cm cubes. Slice the calamari into wide strips. Cut the lemons into wedges.
  • Put the calamari in a marinating bowl and set aside.

For the marinade

  • Mix all the ingredients well and pour over the calamari. Mix to coat and marinate in the fridge for 30 minutes.
  • Thread a lemon wedge on a skewer, then a steak cube. Fold a calamari strip and add to the skewer. Repeat until the skewer is nearly full. Make the rest of the kebabs in the same way.
  • Season with salt and pepper. Arrange on the grid and braai for a minute on each side.
  • Brush liberally with the barbecue sauce and braai for another 1-2 minutes a side or until the steak is done to your liking and the calamari is no longer translucent.
  • Garnish with herbs and serve hot.

Greek chicken kebabs

Ingredients

For the marinade

  • 3 tbsp extra virgin olive oil
  • zest of 1 lemon
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • 2 stems fresh rosemary, de-stalked and finely chopped
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ½ tsp salt
  • Black pepper

For the kebabs

  • 900g skinless, de-boned chicken thighs
  • wooden skewers, soaked in water for 30 minutes

Method

  • Place all the ingredients for the marinade in a bowl and mix to combine. Cut the chicken pieces into cubes. Add to the marinade and toss to coat. Cover with cling film and refrigerate overnight.
  • Thread the chicken onto the skewers. Season lightly with sea salt and cook the kebabs over the coals, turning frequently until slightly charred and cooked through. Serve with extra lemon wedges.

Grilled strawberries

Ingredients

  • 15-20 strawberries
  • 3 tbsp melted butter
  • 1 tbsp honey
  • 1 tsp lemon zest
  • Pinch of salt
  • Lemon wedges

Method

  • Soak skewers in water for 15 minutes. Thread strawberries onto skewers from stem to tip. In a small bowl, whisk together melted butter, honey, lemon zest and salt. Brush onto the fruit skewers.
  • Heat grill or grill pan to medium and grill strawberries on each side until slightly charred. Brush with butter mixture as they cook.
  • Remove from heat, squeeze with lemon and serve.

Greek salad skewers

Ingredients

  • 1 big block of feta, cut into cubes
  • Âź cup extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 clove garlic, smashed
  • 1 tbsp chopped fresh dill
  • 1 tbsp chopped fresh parsley
  • Flaky sea salt
  • Freshly ground black pepper
  • 12 pitted olives
  • 12 cherry tomatoes
  • 1 cucumber, cut into 12 large cubes

Method

  • In a small bowl, combine feta, olive oil, lemon juice, garlic, dill and parsley. Season with salt and pepper, then toss until cheese is fully coated in the marinade. Leave for 15 minutes.
  • Assemble skewers by layering feta, olives, cherry tomatoes and cucumber onto medium skewers

Zucchini and cauliflower skewers with feta

Ingredients

  • 4 large zucchini and summer squash
  • 1 head cauliflower, cut into florets
  • 8 skewers, soaked in water for 20 minutes
  • Extra-virgin olive oil, for drizzling
  • Salt
  • Freshly ground black pepper
  • Âź cup crumbled feta
  • 8 skewers, soaked in water for 20 minutes

Method

  • Preheat grill to medium-high. Shave zucchini and yellow squash into long strips using a Y peeler or mandolin. Skewer zucchini, yellow squash, and cauliflower. Drizzle with olive oil and season with salt and pepper.
  • Grill, turning occasionally, until vegetables are tender and slightly charred, 10 to 12 minutes.
  • Top with crumbled feta.

References

10 Tips to keep your kids happy this holiday

Kids look forward to the holidays all year long. Amid all the fun and merriment, keep their brains exercised and engaged. Here are a few ways to prevent the summer brain drain.

1. Switch off the TV and go live

This holiday, give the television a break too. Instead, take your kids to watch theatre shows or outdoor concerts. Live shows teach children the value of audience participation and boost their confidence. Introducing them to different forms of storytelling (other than movies) is also good for their cognitive development.

2. Get out!

Encourage your kids to play outside. Set up sports-related activities, treasure hunts and obstacle courses. If it’s raining, set them up inside… as long as you encourage the kids to move. The World Health Organization recommends that children from ages five and up stay active for at least 60 minutes a day. Exercise is important for your child’s growth as it helps to develop and strengthen muscle and bone tissue.

3. Exercise mental muscles

Develop your child’s critical thinking skills with visits to a museum, the aquarium, planetarium or nature reserves. Being exposed to different educational environments allows children to engage in active learning experiences, while at the same time applying what they have learnt in the classroom, to a real situation.

4. Hide the phone 

Give your child’s cell phone some time off. Break out the board games or make up new games with rewards as incentives. Replace playing games on the phone with age-appropriate fun that help develop problem-solving skills, logical reasoning, interpersonal skills and increased concentration span.

5. Cook up a storm

Make nutrition and exercise fun by allowing your children to be part of creating their own healthy snacks. Take your little one shopping for groceries and teach them how to read food labels. Allow them to make healthy food choices on their own. This way, they will be less likely to be fussy about eating healthy food. Did you know that grocery shopping and cooking are also good ways to develop kids’ maths skills?

6. Create a masterpiece

Arts and crafts are good ways to build strong family bonds. Psychologists recommend art therapy and play, as both are sensory-based, and don’t rely on verbal cues. These exercises encourage your child to be creative and express themselves in an organic manner. It also helps with developing fine motor skills, teaches languages through visual aids (shapes and colours) and inspires creativity and inventiveness.

7. Pop into the library 

One of the best ways to keep your child busy, engaged and entertained is through books. Books help to:

  • keep the brain active.
  • develop a deeper parent/child bond if you actively read and discuss books with your children.
  • nurture the imagination.
  • expand language and vocabulary skills.

Visit your local library, have storytelling sessions or enrol them in summer programmes.

8. Let them be boss for a day

Choose a day where your child gets to set the schedule. Give them the chance to create and set rules. Use this as a learning opportunity to act as a guide. You may not always agree, and their decisions may not be all that healthy, but relax your rules for a bit. This exercise should be about showing your child that their individual choices and decisions matter.

9. Host play dates with other children

Encourage social interaction and interpersonal skills with play dates or sleepovers. Whether it’s with friends or family, a big part of your child’s learning focuses on communication and social interaction. A study by the National Centre for Biotechnology confirms that a social child is a happy and well-adjusted child, and that play dates mitigate issues like loneliness and depression.

10. Encourage business skills

Plan entrepreneurship projects. Get the whole family involved and let your child use the opportunity to bake, build, craft and then sell their goods. The opportunity to learn and develop these skills will boost your child’s confidence while at the same time, nurture economic management skills.

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How to cope with loneliness

The holiday season is a time for family, friends and festivities. But when social media explodes with images of happy families or when your friends leave you behind to visit their loved ones, this time of the year can make some of us feel deeply lonely. It may feel like you can’t shake off the sadness, but there are strategies to keep you from the deep despair of loneliness. You just need to be intentional, and proactive:

Address your feelings

Pinpoint the thoughts surrounding your loneliness and come up with rational and helpful responses to your feelings. This will help you accept and work through your loneliness.

For example, write down the thoughts you have when you’re lonely which may include:

  • “I’m a loser because I’m alone.”
  • “I’m alone so I have to feel unhappy.”
  • “I can’t handle being on my own.”

After you’ve identified your thoughts, try to get rid of the negative thinking with rational responses.

Your responses could include positive thoughts like:

  • “Being alone doesn’t mean I have to be lonely. I have total freedom to do what I want.”
  • “I’m not a loser because I’m alone. Everyone is alone at some point.”
  • “I can handle being on my own. The feeling of loneliness will subside.”

Phone a friend

Being away from your loved ones can make you feel lonely but it’s also possible to feel lonely when you’re surrounded by people. Tackle this by reaching out to people. Making connections and strengthening bonds can help with loneliness. If you’re away from home, call your friends and family or video chat to stay connected to those you love. If you go out alone to coffee shops or events, spark up a random conversation with a stranger. It may surprise you how easy it is! You could also consider getting a pet which can help you feel needed and loved.

Be kind to yourself

Taking special care of yourself can help lower feelings of loneliness and help you enjoy your solitude. Treat yourself to spa treatments, home facial masks, or a soak in the bath. Curl up with a good book, have a movie marathon with your favourite films or learn a new language or skill. Alone time is free time; what is the one thing you’ve always wanted to do? The place you wanted to take a drive to? Do it!

Indulge yourself. Taking time to do activities that will make you feel happy or fulfilled will enhance your self-esteem and shift your focus away from feeling alone. Tell yourself that at some point in your life you may be married, have kids and have no time for yourself. So, this is what this time is for now – YOU.

Give to others

Donating your time to charities you believe in can help you feel less lonely and more needed. It allows you to connect with others less fortunate than you. This can help remind you of everything you have to be grateful for like your loved ones, your job or your home. It also helps connect you with like-minded people. You could try helping at soup kitchens, orphanages and even at helplines like Childline.

Make a plan!

Wallowing in your feelings will only make you feel worse, so it’s important to be proactive instead. Address your loneliest periods by making plans to fill them. For example, if you find evenings lonelier than the daytime, fill your evenings with activities. Go to concerts, visit museums or join evening cooking classes or lectures. You could also use online platforms like Meetup.com that helps you connect with people of similar interests.

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Holiday blues getting you down?

Holidays are meant to be a time filled with fun, but for many young students, it can take its toll in unexpected ways.

Here are some mindful ways to practise self-care when you’re not coping.

Acknowledge your feelings

“Holiday blues” are different to clinical depression because they don’t linger and generally clear up once you’re back into the swing of things. Even so, short-term sadness needs to be dealt with. And contrary to popular belief, being on holiday doesn’t mean it’s easier to be happy. Fatigue, sadness, loneliness and frustration are all common signs that you’re suffering from holiday blues. Suppressing these emotions takes a further toll on you. Acknowledge that you feel the way you feel and find an emotional outlet that will help combat any sadness. Talk to someone who offers you invaluable emotional support, be that a therapist or friend.

Create a routine

Set small, achievable goals for yourself. Take ownership of your schedule and create a routine that works for you and one that you can stick to.

Make a list and organise and prioritise activities.

When creating a list:

  • Be realistic about what you can and can’t do but leave a little room for bursts of spontaneity.
  • Focus on ticking off tasks on your list that are laborious.
  • Include scheduled visits and outings with friends and family.

It’s a clinical approach, but one that will help to focus your direction in a constructive and productive manner. A structured plan also means you’re less likely to overcommit and overextend yourself.

Drink less

Holidays usually mean excess fun and parties, but the amount of alcohol you consume when you’re experiencing a mood dip won’t help. Alcohol is a known depressant and can exacerbate other unhealthy behavioural patterns that contribute to holiday depression.

Sleep it off

It’s tempting to party all night long when you’re on holiday, but not getting enough rest only adds to feelings of sadness. Lack of sleep leaves you feeling apathetic and lethargic during the day. Frequent bouts of lethargy due to little or no rest can contribute to depressive episodes.

Give back

One of the best ways to beat the blues is to get out and help someone else. Find a cause you’re passionate about and do some volunteering. It not only provides you with an opportunity to broaden your social network and skills, but the reward in helping others in need is an instant mood booster.

Budget better

The holiday season is financially tough, particularly for students. You don’t have to spend all your money on other people or buying gifts. Have fun but be strict if you’ve set yourself a budget. Most importantly, set boundaries by saying no to spending money on something you didn’t plan for and don’t really need.

Find time for yourself

Spending time relaxing and doing things you love is one of the best ways to get out of a depressive funk. You don’t have to fill your calendar with an influx of events. Social obligations don’t outweigh the need for some quality downtime. Spend time reading a book, doing a bit of gardening or enjoy another hobby you love. Indulging in activities you enjoy will bolster both your energy and your mood.

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Is it safe to use a tanning bed?

That golden, tanned skin is quite covetable, yes. But is it worth the harm to your skin, even if you get it via a sunbed?

A tan is your body’s attempt to protect itself from the damaging effects of harmful UV rays – and with good reason.

Sunbeds are tanning machines that release ultraviolet (UV) rays close to your skin. The nearness means that the UV rays can stimulate the production of melanin in your skin, which is what enables your skin to tan.

Risky skin business

Sunbeds emit bigger doses of ultraviolet rays (UV) rays than the sun does during its peak hours.

These harmful rays can age your skin prematurely, making it look uneven, wrinkled and leathery. Tanning for long stretches, and particularly on sunbeds, can damage the DNA in your skin cells. This destruction may build up to cause skin cancer. UV rays harm your skin in many ways and people who are exposed to UV rays before the age of 25 have a higher risk of developing skin cancer later in life.

Research by the IARC (International Agency for Research on Cancer) found that sunbeds boost the risk of melanoma (the most serious form of skin cancer) by 16-20%.

Before trying out a sunbed, know this:

You can still damage your skin, even if you don’t burn

Turning lobster red may seem like the only cause for concern when it comes to tanning, but UV rays are so strong that they penetrate deep into your skin’s layers. This means that you don’t have to roast in the sun for hours or have your skin change colour for harm to be done. In fact, the damage may be done to your cells even before your skin changes colour.

You don’t need a sunbed to get enough Vitamin D

Step away from the sunbed if you think it’s your only route to getting enough Vitamin D. You can get your daily dose by spending some time outside where the UV rays aren’t as dangerous. Just be sure to slather on the sunblock. You can also get enough Vitamin D from dairy products, fish and fortified cereal. Talk to your doctor about a supplement if you have a deficiency.

Sunbeds don’t help you build a natural defence against the sun’s rays. 

The common myth that sunbeds can help make you less vulnerable to the sun’s rays isn’t true. Getting a tan from a sunbed only gives the same protective effect as using sunscreen with a sun protection factor (SPF) of approximately 2-3.

Sunbeds won’t give you a better tan

Don’t hop into a sunbed to increase your tan because it’ll only do you more harm. It will just make your skin more wrinkled and coarse. Rather, enjoy the sun safely with an SPF of at least 15. Tanning gradually isn’t safe either. Short periods of intense UV ray exposure can still harm your skin.

Good to know

  • Soothe overexposed or sunburnt skin (caused when you haven’t applied enough sunscreen) with coconut oil to prevent itching and peeling. First apply a cool, damp towel to the affected area for at least 15 minutes. You can also take a 15-minute cold bath or shower. Once your skin has cooled, smear on the coconut oil.
  • Prevent sun damage by wearing a wide-brimmed hat, a summer scarf, sunglasses and sunscreen with an SPF of at least 15 or higher. Reapply your sunscreen every two hours.
  • If you spend a lot of time in the sun, talk to your doctor about going for an annual screening to detect possible early signs of skin conditions like melanoma.
  • Drink at least eight glasses of plain water a day to keep a balance of moisture in your body and skin. Drink thrice the amount if you drink caffeinated beverages.

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Keep your skin tone even this summer

You’re ready for lazy days at the beach, hikes with the gang and all the fun in the sun you can stand. Spare a thought for your skin, though. Don’t let the sun leave you with nasty side-effects.

Skin colour and tone

Your skin colour comes from a substance called melanin. People with more melanin than others have darker skin. Pale skin has less melanin. It’s interesting to note that we all have the same number of cells that manufacture melanin, but how much your body makes depends on genetics.

The sun has an effect on melanin. When you’re out in the sun, your body starts the melanin-making process. It’s your body’s way of trying to protect you from the rays – but melanin is not all-round protector like sunblock. So, at the end of a day at the beach when you notice your skin’s turned darker or you’ve burned, that’s your body telling you the melanin wasn’t enough. This is why you always need sunblock!

Research shows that the lucky ones with more melanin tend to wrinkle less as they get older, and have a lower incidence of skin cancer.

Skin tones:

  1. Fair skin
    Type 1 skin always burns, never tans, often accompanied by pale complexions, red hair and freckles. Type 2 skin burns easily, tans minimally, with fair skin and blue, green or grey eyes.
  2. Medium skin
    This is people with olive and darker skins, who don’t see or feel the effect of UVB rays. People with medium-coloured skin should keep their exposure within the end ranges – before 10pm and after 3pm.
  3. Dark skin
    This is brown skin that rarely burns and tans profusely to dark.

Protecting your skin

Sunscreens come in cream, lotion, milk or gel form. Fragrance- and alcohol-free products are good if you have allergies, sensitive skin or have had a reaction to sunscreen. Gels are good as there’s no leftover product residue and it’s easy to apply. Ask your dermatologist to recommend a sunscreen that best suits your skin type and activity.

And because it can’t be said enough: hydrate, hydrate and hydrate! Water does wonders for clear, clean and even skin.

How sunblock works:

  • Physical sunscreen filters like zinc oxide and titanium dioxide sit on top of the skin and block or reflect ultraviolet (UV) rays away from the skin.
  • Chemical ingredients absorb UV radiation through their chemical molecule bonds. As these bonds absorb the UV rays, components of the sunscreen slowly break down and release heat, transferring the UV away from the skin to prevent them from damaging skin cells.
  • Some sunscreens contain Vitamin E (Tocopheryl Acetate). This enhances the body’s ability to repair UV-induced damage, soothes the skin and acts as an antioxidant.

Keep your tone even and clear

Always cleanse. Cleansing your skin is non-negotiable. A good cleanser removes dirt and bacteria, and clears away make-up, other fat-soluble particles and excess oils. It also ensures that your other skin products can do their job properly. Cleanse your face and neck in the morning and before you go to bed in the evening. Always use mild or natural soaps suited to your skin type – harsh soaps can cause breakouts and, in some people, acne. Also never over-wash – it will strip your skin of its natural, protective oils. And use lukewarm water.

Moisturise twice a day
. A good moisturiser smooths and hydrates the skin by locking in moisture and providing a barrier between the skin and the environment. Your skin needs to be moisturised in the morning and before bedtime. A good moisturiser should contain glycerine, hyaluronic acid and dimethicone. Choose a light moisturiser if you don’t have dry skin, and consider using a day and night cream. It might be worth using a heavier formula in winter, when your skin might be drier, and a lighter, oil-free moisturiser during summer. Over-moisturising can create clogged pores and lead to blackheads and breakouts so don’t overdo things.

Tone, but only if it really works for you. Toning isn’t strictly necessary, but a good toner can remove last bits of make-up and excess oil. Choose a toner that’s free of alcohol and see how your skin reacts to it. Stop using the toner if it seems to dry out your skin. And, if your budget is tight, rather spend your money on a good cleanser and moisturiser. For an instant lift, use products that contain antioxidants and dimethylethanolamine (DMAE). For red or irritated skin, use a product that contains Vitamin C.

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Taste the summer with these smoothie bowl recipes

Move over, smoothies! Smoothie bowls are the new healthy additions to summer breakfasts. These treats are dense, filling and packed with antioxidants and vital nutrients. Get out your blender and prepare to indulge.

A Bowl of goodness

Just like smoothies, smoothie bowls are packed with antioxidants, which ensure you’re getting a dose of fruity fibre in your diet. But as they’re served in a bowl, the consistency is denser, making for a hearty breakfast that’s delicious enough to be a dessert.

Smoothie bowls also help you steer clear of the usual carbs like sugary cereals, granola and bread.

Get the best from your bowl:

  • Preserve your ripe bananas by slicing them up and sticking them in plastic bags in the freezer. You’ll reduce the waste of overripe bananas and have a nice consistency to your smoothie bowl.
  • Use frozen berries if fresh ones aren’t in season.
  • You can get as creative as you want with the toppings (nuts, seeds, fresh fruit slices, a drizzle of honey).

Basic smoothie bowl formula:

  • 1-2-part greens (spinach or kale)
  • 1-part fruit
  • 1-part protein (yoghurt, protein powder)
  • 1-part healthy fat (ground seeds, nut butter, avocado)
  • Ice
  • Liquid (water, coconut water, milk, nut milk)

You can omit the greens and add any superfood or ingredient of your choice.

Tropical green smoothie bowl

  • 1 ripe banana
  • 1 cup baby spinach leaves (or chopped ordinary spinach)
  • 1 cup fresh or frozen pineapple cubes
  • A pinch of fresh, grated ginger
  • ½ cup coconut water
  • Toppings of your choice (nuts, chia seeds, pineapple slices, etc)

Add your ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Peach-raspberry smoothie bowl

  • 1 cup plain yoghurt
  • 1 handful fresh or frozen raspberries
  • 1 peach, pitted and sliced
  • 1 tsp honey
  • 1 tbsp ground flaxseed
  • Toppings of your choice

Add the ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Cocoa, banana and peanut butter smoothie bowl

  • ½ cup almond milk
  • 1 ripe banana
  • 1 tbsp peanut butter (or any nut butter of your choice)
  • 1 tbsp raw cacao powder (available at health shops)
  • A pinch of cinnamon
  • Toppings of your choice (banana slices, cacao nibs, nuts)

Add the ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Very-berry smoothie bowl

  • 1½ c frozen mixed berries
  • 1c fresh blueberries
  • 1c plain yoghurt
  • Toppings of your choice (dried cranberries, goji berries, pumpkin seeds, nuts)

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Save a life this summer with these first aid tips

The holidays make for fun times, but all that merriment, alcohol and lowered inhibitions can lead to scary situations. This may not give you a qualification as a paramedic, but these tips can help you be a little more prepared for an emergency.

If someone’s having a convulsion

  • Lay the person on the ground, away from dangerous objects.
  • Don’t try to restrain them.
  • Loosen their clothing if necessary.
  • Never place anything in their mouth!
  • When it’s over, keep them on their side with their head down to allow easy breathing and prevent choking.

If someone’s having an asthma attack

An attack usually happens in episodes, during which the airways to the lungs narrow, making it hard to breathe. Help the person find and take his medication quickly. Talk to him in a calm, reassuring manner, and encourage him to rest and sit quietly until help arrives.

Get help immediately if:

  • Someone’s struggling to breathe or is unusually short of breath.
  • The person’s medication doesn’t bring relief.
  • The person has difficulty walking or talking.
  • His fingernails and lips turn bluish-gray.

If someone’s in shock

Shock is when blood pressure drops suddenly and drastically. This could lead to tissue damage and even death.

  • Early symptoms of shock may include confusion, restlessness and anxiety.
  • Call an ambulance immediately if you suspect someone is going into shock.
  • Elevate the person’s legs if they have no spinal injury, keep them warm and calm, and don’t give them anything to eat or drink.
  • Check the ABCs: airway, breathing and circulation. If necessary, begin rescue breathing and CPR. If there’s any external bleeding, do your best to stop it.

If someone’s been poisoned

  • Call emergency services if the person shows signs of poisoning or is unconscious. Provide information about the poisoning: the poison that was taken, the amount, how it entered the body, and when it was taken. Give the person’s age and approximate size or weight.
  • Perform CPR if the person is unconscious and not breathing, but first check for poisonous material around the mouth. Wash the area around the person’s mouth and if necessary, use a barrier device.
  • Keep a sample of what the person has taken, even if it’s an empty container.
  • Don’t try to make the person vomit. This could cause more damage.

If someone has a head injury

  • If he hasn’t lost consciousness and is alert, apply an ice pack to the area for 20 minutes. Wrap the pack in a cloth to prevent damage to the skin from extreme cold.
  • Watch the person carefully for the next 24 hours. If he shows signs of internal head injury, call your doctor immediately.
  • You need immediate medical attention if the person is unconscious, has an obvious wound, is bleeding, has speech or vision disturbances and struggles to breathe.
  • If he’s unconscious or there’s any paralysis, don’t move him at all.
  • If he vomits, roll him onto his side to prevent choking.
  • If he has a seizure, roll him onto his side and make sure the tongue has fallen forward in the mouth to keep the airway clear.
  • If there’s swelling to the head, apply an ice pack.
  • Don’t remove any object stuck in the wound.

References:

Avoid overindulging this Christmas

Tables groaning with meatloaf, glossy hams swimming in gravy, steaming pudding doused in brandy, gallons of liqueurs – no wonder most people gain weight (fast!) over the festive season.

Here are some ways to avoid turning into a Santa Clause replica – complete with beer-belly and wobbly cheeks.

1. Have a wholesome breakfast

Kick off each morning with a high-fibre, protein-rich breakfast to keep you satisfied throughout the day. Wholewheat toast with smoked salmon and scrambled eggs is a healthy, filling choice and will give you the energy you need to tackle the lines at the mall and get that shopping done.

Your brain can sometimes misinterpret the feeling of thirst for hunger, making you munch unnecessarily. The next time you feel peckish, drink a glass of water first. It’s also a good idea to top up before meals. The extra liquid can help you feel full, so you’re less likely to overeat.

2. Don’t starve yourself

Skipping meals so you can eat more at a party later on may sound like a good idea, but this strategy doesn’t work. You’ll arrive hungry and weak, and ready to eat everything on offer – most likely in the form of sugary and high-fat snacks. Before you head out, have a light snack like yoghurt or a piece of fruit to take the edge off your hunger and stop you from gorging.

3. Be selective

Draw up a list of your favourite foods and give yourself permission to indulge in just one of these at a time. Don’t blow your calorie quota by snacking on everything in sight simply because it’s there. Rather save yourself for a slice of decadent chocolate cake or Christmas cookies. Be practical too; rather than going all out every day with alcohol AND decadent treats, limit yourself to one treat for the day – either a glass of your favourite drink or something nice to eat.

4. Plate up small

Research shows that using a smaller plate can trick your mind into thinking you’re eating a larger portion. This can help you stick to healthy portion sizes, and prevent bingeing – and a heap of guilt later on.

5. Take your time

Eat slowly and mindfully. Truly savour every bite. You’re more likely to pay attention to what you’re putting in your mouth and stop when you’ve had enough.

6. Work for your treats

Want that ice cream? Exercise for it. Go for a brisk walk, run around the block, or swim a few laps in the pool before tucking into your next treat. This will keep you from overdoing the Christmas goodies, and help you maintain a healthy weight over the holidays.

7. Shift the focus

Take the time to enjoy other aspects of the season other than food. Catch up with friends, play a game with the family or go dancing instead of hovering around the food table.

8. Watch your alcohol intake

Alcohol is loaded with empty calories. Plus, it can increase your appetite and weaken your willpower. The more you drink, the more likely you are to go overboard on the festive nibbles. To reduce your alcohol calorie intake, dilute your drinks with ice, or go for light beverages like spritzers. Alternate your drinks with water as often as possible. This will keep you full and help you stay hydrated – and hopefully stave off a hangover the next day.

9. Shop smart

Avoid buying treats in bulk, or stocking up for “just in case”. You’ll find it much harder to resist temptation, and end up eating it all so it doesn’t go to waste. Fill your fridge and cupboards with healthy foods only, and a treat here and there.

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How to start the New Year refreshed & ready

The end of the year is slowly creeping up on us. You can’t seem to get everything done quickly enough. Yet, you know that after a whirlwind of festivities and summer holidays, you might not be fully ready for the new year.

We’re here to help! Here’s how to restore your body and mind during the holiday season.

1. Postpone big projects

If you had big plans to redecorate, or finish mountain of admin, it’s time to accept that the holiday season may not be the best time for these big projects. Schedule this for January and ease into the end of the year.

2. Consider a “staycation”

Don’t be bleak if your budget doesn’t stretch to a beach holiday this year. Use this time to relax and unwind, without the stress of traveling. You may just find some amazing activities right in your hometown, and – unless you live in a popular holiday destination – the shops are quieter, traffic is a breeze, and you can wake up at any time of the day and laze around without deadlines. Use this time to explore new places around your city, browse those markets you’ve wanted to check out the whole year, or finally go for a hike. Your home could be your best vacation yet.

3. Do a life audit

Reflect on the past year. Look at the goals you’ve achieved, think back to happy moments and reflect on things you could have done differently. This will give you some energy for the year ahead.

4. Stick to your budget

Many of us go into January knee-deep in debt and spend the whole month waiting for payday. Draw up a budget for the holidays, and do your best to stick to it! Unplanned coffee dates and outings can quickly add up to a ridiculous amount and swiping your credit card can pile on debt.

5. Get enough rest

You might be tempted to fill in your leave days with loads of activities and outings. This is fine, but make time to rest. Enjoy unhurried days of doing little, or just nap on a lazy summer afternoon. You’ve worked the whole year for this bit of rest.

6. Don’t be afraid to get professional help

If the past year has been overwhelming, don’t overlook the value of seeing a psychologist or counsellor to talk things out. You don’t have to be depressed, or mentally ill to benefit- they can give you valuable tips on stress management for the year ahead.

7. Give a little

The holiday season may often feel materialistic. Now is the perfect time to give back. Offer your services as a volunteer for a community project, or collect unused clothes or home items to donate to an organisation in your area.

8. Get a head-start on work

We’re not saying you should start tackling all your work right this moment. But there are some things you can do to ensure that you come back to a fresh start. Tidy up your desk, get rid of clutter, answer urgent emails and tie up loose ends before you leave for the holiday. Make a quick to-do list then prioritise the important jobs for when you get back. That way, you won’t feel aimless or overwhelmed when you get back.

9. Be good to YOU

You might feel obligated to spend as much energy as possible entertaining your children, spending time with your partner or tending to visiting family members. But to ensure that you enter 2018 feeling refreshed, it’s important to create some self-care rituals too. Pamper yourself with a face mask or a manicure, listen to your favourite music, steal some time to read a book and don’t feel guilty if you want to zone out.

10. Let go of grudges

Whether you have unresolved issues with a family member or still feel angry about something unfair, now is the time to let it go. Holding on to grudges will only continue a vicious cycle of negative feelings, which will hold you back from growth during the new year.

11. Laugh from your belly

Whether you’re howling at the antics of your children or pets, or indulging in a marathon watch of your favourite comedy, don’t forget to laugh. Laughter eases stress and is excellent for blood pressure, studies have proven.

12. Hide that laptop

You will never truly switch off if you don’t literally… well… switch off. Don’t talk or think about work and don’t peek at your inbox. You’re on leave, after all!

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