Out and About STYLE Magazine Issue 3 Vol 2

WHAT ADVICE WOULD YOU GIVE TO the other hand, if you are committed, and you have a lot SOMEONE WANTING TO LEAVE THEIR 9 TO of payments that you have to make on a monthly basis, 5 TO FOLLOW A PASSION IN THE MEDIA then quitting your 9 to 5 job is going to be much risky INDUSTRY? because what if you fail? You could be working as a full-time employee, but then you may want to start your own company, be your own I put up a video on Instagram where I said, always go for boss, and therefore, you quit your 9 to 5 job to start your your plan A, but it doesn’t mean that you shouldn’t have own business. I heavily encourage people to do that, a plan B. Go for it while you’re still young, energetic and although it’s very risky. Starting up your own company, you’ve got nothing to lose. If it fails, what’s the worst coupled with matters such as licensing and restrictions, that could happen? I could just go and find another 9 is not easy. I’ve been running my own company for a to 5 job. couple of years. It’s almost a year since I quit my full-time job as a radio presenter so that I can fully focus on the 51 company and me. I’m a firm believer in being your own boss. I also believe in business-oriented people who have this mindset of making more profit. If you have the vision, the passion, experience and the mindset for it, my advice would be, just go for it. Although I was somehow established, I didn’t make that decision without having some sort of security. I did suffer at the beginning, and I still do, but the risk is constantly decreasing. The longer you wait, the harder it becomes to do it. I’m not saying that if you’re old, you shouldn’t do it. The point is, do it at a young age because the risk is always at its lowest since you might not have as many commitments. If you’re not married, and you don’t have kids, you can literally survive on a very low income. On

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DJING TAKES A LOT OF ENERGY, excited and inspired to do better and SO HOW DO YOU KEEP ENERGISED become a better version of myself. I truly AND INSPIRED? believe that we are on a constant mission I have a lot of different chambers, and I to learn and polish the diamonds in us and do many things. I’m very versatile with my become better in whatever we do in life. brand. This is my vision even back in the It doesn’t have to be in your professional days. I’m the person that gets bored really field. It could be in your personal life as well. fast. I always want to try something new. You’ll never tire of learning: there’s always Even when someone asks me to host an room for improvement. If you really love event that I don’t specialise in, I will still what you do, you want to be the best at it. accept it. I’m going to do it as a challenge, For me, there’s no such thing as ‘wanting and I’ll read books, research and learn about to become a football player, but not really it. I like learning and gaining knowledge caring to become the best football player’. about every single thing in the world, not Everybody should try to become the best in just necessarily music. whatever it is that they do in life. DJing takes a lot of energy, it’s very draining I can’t see myself doing anything else but and very hectic, but when you do what you music and that’s why I always strive to be the love, there’s no such thing as getting bored best. I think this has helped me constantly or getting enough. You just motivate yourself throughout my career. So just be yourself. with the energy that comes from within. And I have fallen in the trap of trying to imitate as I said earlier, the people around me are other people in my business and it’s easy my biggest inspiration. This is what keeps to fall into it. You may encounter someone me going. This is what keeps me inspired. doing something really cool, and you think you want to become like that person, but WHAT IS THE ONE TRUTH THAT then you should realise that the people love HOLDS CONSTANT THROUGHOUT that person because of who they are. You YOUR CAREER? are not going to be loved for imitating that I did say earlier that I like to challenge person. Just be you, show them who you myself. I think this keeps me grounded, really are, and stay true to yourself. 54

LIFESTYLE Leveraging with Public Relations:: Boost your Brand and Business Like some of you, I’ve had the great privilege of being about enhancing the method by showcasing the best asked to stand in front of a group of people, state my attributes of a brand in an exciting manner was quite name and say what it is I do for a living. If I can be intriguing to me. The consumer brand scene is hugely quite honest, the reason why I transitioned into public competitive and not every company or entrepreneur relations or PR, is that I was founded on the fact that has the big budget that comes with a huge billboard I’m a creative who loves writing, storytelling and across every highway or buying up pages of a communicating with people. Professional fulfilment newspaper to talk about their products and offers and for me meant that my career choice accommodated why the company is so awesome. When I’m asked my ability to do all three of these things on the daily. what my career is, my answer is really quite simply Having scaled the ranks of retail management and tied to the fact that PR is all around us. real estate while in Atlanta several years ago gave me good practice. I quickly learned how having a Now, you may be wondering what PR is and if you good story behind what pair of jeans was the best need it to help grow your small business or launch your to wear with a white blouse and heels, or why the brand. When I formed my PR and Communications neighbourhood I was selling a house in was a good Consultancy, Narratives PR, I had come across many buy. Effective communication is key to closing a people who needed my help in debunking the myths sale. I was a conventional marketer then, promoting about PR so they could understand why it fits in on products and closing deals through the art of making their integrated marketing wheel. Here are my top 5 a great pitch and persuasion. reasons why every business owner needs PR, infused with all the stuff you need to know to understand to Moving to the UAE was a game-changer. I knew begin with: marketing and understood PR basics, but something 55

1 You have to understand what PR is to know 3 Want to build brand equity? PR’s got you that you need it. PR isn’t always about the covered! By definition, ‘brand equity’ is the glamourous parties, award-wins and red-carpet perceived value that consumers place on a brand moments. We love it when we get to celebrate our name of a particular product or service. There’s not clients’ wins at some flamboyant launch event but a whole lot of value that consumers can place on really and truly – like most other jobs – you have your brand if they don’t know who you are and what to work your way out the trenches before you start it is you do in the first place. Purchasing decisions winning. Simply put, you don’t get invited to these are largely dependent on key elements such as if there’s nothing to celebrate. price and knowledge of the brand. PR plays a huge role in keeping your name on the minds of readers, It takes a good bit of effort to find those bits of listeners and viewers – especially when carried out information that would interest the everyday in a highly integrated manner. individual to pick what you are selling, be excited about what you are doing or follow your story over 4 PR: the trusted source of publicity. I mentioned competitor news. It takes even greater effort to that PR is earned right? Today’s consumer have your news out there without having to pay is super conscious of what they are purchasing, for it. Paid publicity is advertising. PR is earned looking at such details as manufacturing processes, space through providing media with information carbon footprint, credibility, employee welfare of through press releases, pitches, announcements companies ,and so on. Not enough money can and featured articles. You want PR on your side convince consumers to buy products after having because it is typically the most affordable way to seen a big glossy advertisement, when there are get the word out when pitted against advertising. reports of human or animal rights violations lurking in the shadows. Advertising is good, but a good 2 Good PR puts your brand in the face of your word out on your brand sticks in the minds of target audience. The basics of marketing consumers for much longer than any ad would and is a mixed talk of product, place, people and that is another reason why you need PR. promotion. I think of PR as a special force – or superpower – working behind the scenes to 5 PR helps you curate suitable messaging promote your products (or services) to your during difficult times. Let’s face it: running a targeted people through a variety of media forms, business is not always a bed of roses. There’ll be and reaching them in many places. times where the economy tanks, lay-offs happen, confidential information leaks or a sheer ‘act of PR is a long-haul process that relies on continued God’ leaves communities grappling with what story sharing and updates that capture the attention to do after a disaster strikes. Dissemination of of your audiences. You can read a story written information during a crisis is a huge proponent many moons ago, yet it captures your attention so to surviving the storm. Your stakeholders need much that you carry out more research and go out to stay informed, and so PR helps you guide the to buy what’s on offer. PR is about gaining visibility messaging in a manner that provides clarity while for your business and visibility- friends, is good communicating your values – something that we news for any business. all need when navigating challenging times. 56

Consumers buy what’s in front of them. Our job as PR practitioners is to serve our clients with tools and strategies that help raise more awareness of their brands, products and services through media relations and compelling storytelling. Publicists are in the business of effectively bridging the gap between consumers or end-users, and the government entities, corporate organisations and entrepreneurial ventures that service their needs through the provision of goods and services. We seek to showcase the best of what the latter group (the government entities, entrepreneurs and consumer brands) is offering, with the aim to raise better awareness of who they are, their values, what they do or produce to solve a problem. PR is about working with journalists in figuring out what would make a good story, relying on having fostered great relationships with critical stakeholders aside from the media fraternity to get a good word out. About Yvonne Chiedza Mtengwa is a Dubai- such entities as DCT Abu Dhabi, Reem the Author based Communications Strategist Mall, Etihad Airways Consumer, Katara and Founder of Narratives PR LLC-FZ Hospitality, Abu Dhabi National Hotels, (www.yournarratives.com) a boutique Ferrari World Abu Dhabi and hospitality communications consultancy specialising and leisure brands with operations in in entrepreneurial design and shaping the Zimbabwe, Zambia, Botswana and South narrative of women-led leisure, lifestyle and Africa. social development brands in the UAE and Africa. She leverages 15 years of marketing Yvonne authored, “Reinvented: Challenging and communications experience having insecurity to live authentically through faith”, worked in the United States, Southern a book encouraging women to confront Africa and now GCC region. their issues with relationships, insecurities and self-fulfilling prophesies, in an effort Harnessing her passion for destination to truly discover who they were created to marketing, Yvonne has enjoyed the be. It’s available for download on https:// privilege of working on campaigns for payhip.com/b/Oi7Y#! Check her out on IG on @quintessentially_yvonne or visit and subscribe to her website on www.ReinventedToday.com for more tips on everyday reinvention. 57

How to Convert Money in Your Mind to Money in The Bank How can you convert the money in your mind to money in your bank? Well, it might sound impossible, but you can make that happen with the abundance mindset in your head. After all, the only way you can attract wealth is to feed your mind with it. However, it doesn’t mean just waiting for fruits to fall from the trees, nor it means doing nothing but just waiting for wealth to come to you. The first step is to have an abundant mindset wherein you condition your brain that you have enough or more than enough. So, before you can make all the money you want, you should believe that you will have that money. Simply, get that wealthy state of mind so that it will become your reality. After all, wealth comes to those who believe, and that starts with how you feel and think about money. 58

NOTICE YOUR FEELINGS ABOUT MONEY. DON’T COMPARE WHAT YOU HAVE WITH When you log in to your online bank accounts, how OTHERS. do you feel – good or bad? Do you feel frustrated, Do not fall into the trap of comparing your current state demoralised or embarrassed? Don’t ignore your with colleagues, high school classmates or friends. If feelings, but pay attention to it and your money. you do, you may be left feeling jealous, desperate and envious because you’re always thinking that they’re You don’t also have to feel bad or frustrated if you doing better than you do. don’t have a lot of money. If you’re always feeling bad, you will just keep living in the scarcity mindset and in It is not the right way to go, but you should think about a continuous cycle, thinking of not getting or having your personal goals. You don’t have the same ones as enough. Eventually, you will develop so much fear about others do, so stop comparing yourself to them. If you how much little you have. Instead of this, you must feel keep doing it, you will not be able to shift your mindset happy and proud of what you have so that it will grow. from being insecure to being appreciative of your effort to having what you have now. FEARS ARE REAL, BUT DON’T LET THEM CHANGE YOUR MINDSET IF IT’S NOT AFFECT YOUR FUTURE. WORKING IN YOUR FAVOUR. You might be fearing something today, but you don’t have Instead, you must think and believe what you want to think that it will scare you forever. Determine what you about money. So, if you want to have lots of it, don’t fear when it comes to money. Do you think that you’ll run apologise for it but think why you want it. out of it? Do you fear that you’ll never have enough? 59 If you find yourself always fearing of not having enough money, you might always be hoarding money for your protection. Don’t live with fear; it is not the place you deserve. Don’t be afraid of losing money. Instead, you must address your fears so that you can work through them.

AVOID EMOTIONAL SPENDING AND INSTANT DETERMINE WHAT YOU THINK ABOUT RICH GRATIFICATION. PEOPLE. Some people spend money based on their emotions What do you think about the idea of being rich yourself? or the things happening in their lives. Cut this habit Do you believe that you’ll be wealthy? Do you think that because it will not help you attract abundance in your you’re unlucky and rich people are lucky? If you’re trying life. Be financially savvy, and know that emotional to separate yourself from wealthy people negatively, you spending will not do you good. might not attract the kind of wealth you want. The reason is that you can turn whatever you think into your reality. Also, don’t decide based on what you think will make So, if you believe that you’ll be forever broke, you will be. you feel good in the moment. Think long-term. What you should do is to determine what will be best for you in the end. Avoid falling prey to temptations. CHANGE YOUR THOUGHTS. DO THE MONEY MEDITATION. Get the negative thought patterns out! While it can take It is one of the most important exercises to attract practice and time, learn how to stop those negative abundance in your life. Do it as often as possible. thoughts that will block the money flow to you. Thus, Money meditation will help manifest money fast and you should have a positive mindset towards money and remove any false beliefs about it. believe that you deserve to have the money you want. Have faith in the abundance coming from the universe. To do it, you just must find a quiet place to lie down or You must remove the negativity you have about money sit down without any interruptions. Ideally, practice it from your life. Finally, you should purify your thoughts in the early morning when everyone else is still asleep. and focus on the positive. Relax, breathe and focus on the relaxation of your muscles. Focus on every breath. 60 Now, visualise a clear image of the exact amount of money you want to see on your bank account. You know that you deserve this money because you’re feeling amazing right now, and because you feel this money is real, you’re now thinking of buying the things that you’ve been wanting for long like this and that. Practice the money meditation daily and feel relaxed and relieved every time you do it.

START THE WORK! Becoming rich takes effort, time and patience, too. Most of the money you can have is through the tried and tested things to do consistently. So aside from eyeing on the prize, you also need to keep track of your finances and consider these tips. Save money. Look at your savings as taxes that you set aside on a certain period. For example, you might want to set aside 5% of your monthly income or higher if it applies to you. You must also plan and stick to it. It’s not possible to become rich fast, even if you often hear luck-based success stories many times. Many people don’t become rich through that but through discipline, planning and execution. They include timelines and budgets. In addition, consider investing. Examples include real estate and stock market. But if you have a finance coach, you can consult and ask for recommendations. Nevertheless, you should think rationally before deciding. Most importantly educate yourself, like if you’re looking to invest. Constantly stay aware and take calculated risks, such as when investing in stocks or starting a business. Think deeply and evaluate the outcomes before investing. If you want to convert money in your mind to money in your bank, switch your brain on for it so that your efforts are directed to what you want to achieve in the future. Set clearly defined goals, live a financially smart life, avoid emotional spending, instant gratifications, think long-term, and shun the negative thoughts to stop pushing money away from you. Sure, it sounds a lot of effort to achieve that wealth you envision, but what can be better than starting the work now? If you’re ready to attract money into your life, you should visualise having that money you think you deserve and be willing to do the work to achieve your money goals. 61

Decluttering your Personal Space The art of decluttering our WHY DECLUTTER? personal physical spaces and our When decluttering, we have the power to lighten our space mindset is essential for both our and make room for exciting new possibilities. Louise Hay, mental health and our soul to be one of my favourite authors, said that “Our closets can be able to recharge and rejuvenate. considered symbols of our minds. A cluttered closet could More importantly, sustainable mean a cluttered mind.” decluttering, such as reusing, recycling, and repurposing items, One of the things I’ve noticed is that people are usually can help us limit our carbon putting aside big chunks of their time on the weekends to footprint and prevent further clean their homes, when the purpose of the weekend is to damages to climate change. Since relax, recharge your soul and spend time with your family. we’re all at home, it is the perfect While for some people, the process of cleaning is very time to declutter and organise therapeutic; for many, it can feel frustrating, overwhelming our space, leaving the previous and can cause intense stress and anxiety. The question decade’s clutter right where it remains, how do we remove that feeling from our life and belongs, in the past. our weekends so that we can truly do what we love to do during our free time without feeling burdened or trapped? 62 Before we begin, I want to mention that our rooms, homes and personal spaces are sacred spaces and our souls deserve to feel inner peace there. It is absolutely important to make sure that once we leave our work or school and overall the outside world and step into our homes and rooms, we instantly feel rejuvenated and calm.

CLUTTERING AND ITS LINK TO ANXIETY area to work on; a smaller project to work on, such While there are a few who thrive in chaotic spaces, the as your fridge. majority of people do much better when they’re in a decluttered, clean, organised and tidy space. They can • P ut aside a couple of minutes and go through the focus better, and achieve more as their space ignites the fridge. Have a recycling and waste box nearby. creativity within them. • Take a look at the expiration dates and throw out Moreover, clutter or too many possessions can make you anything that is expired (If possible, recycle their feel overwhelmed, as psychologists have linked the need respective jars & bottles). Then try to create mini to hold on to possessions to an anticipated pain of loss. spaces; a section for the fruits, a section for the A study in 2012 found out that the two parts of your brain vegetables, a section for dairy products and so on. associated with conflict and pain overreact whenever This shouldn’t take more than half an hour. you try to throw the things you’re emotionally attached to. Another study discovered that mothers had elevated • Once you’re done with that, move on to another mini- levels of stress hormones whilst sorting out their things in project in your kitchen, such as your condiments their homes. Research also discovered that individuals that and medicine cabinet and re-organise it to your have more physical clutter in a disorganised environment liking and convenience. are less productive and more distracted. Do not try to do it all at once. Whenever you have some Now that you know how clutter can impact your well- free time, work on one mini-project at a time, day by day, being, let’s take a look at how to tackle the decluttering week by week. Slowly, over time, those mini-projects process. will complete your large project, and in this scenario, your kitchen is completely organised, decluttered and START SMALL: tidy. Once you’re done with one whole room, move on For some people, they’ve been hoarding and compiling to another room in your house. It didn’t get cluttered for so long, that they don’t know where to start. It’s overnight, so don’t expect to declutter it within a night important to start small. either. Take your time and be patient. • L ook around your house and choose one room you Tip: Tackle your wardrobe and bedroom last. We tend would like to work on. For example, your kitchen. to have more emotional attachments to our personal belongings such as clothes, jewellery and books. If • T hen take a look at your kitchen and choose one you try to declutter your wardrobe first, you might feel discouraged to continue. 63

PUT THINGS BACK INSTANTANEOUSLY a specific place for the mail. This applies to everything. Now that we know why to declutter and how to declutter, Let’s consider the doorway and hallway as this area seems it’s important to incorporate a few practical steps to ensure to be one of the difficult spots in every household. You our space remains decluttered. It is obvious to say that can assign a space for the shoes, a space for the dog if the house is tidy and organised, then you don’t really leashes, a space for the umbrella or jackets. You can use need to put aside big chunks of time to clean. If we end dividers in your drawers for the stationary, headphones up putting everything back to where it belongs right after etc. Or let’s consider your home office or your bedroom using it, then there’s no need to put aside time to tidy that where you have a desk. You can use dividers to categorise area. Let me get more specific. We’re going out of the your sheets of paper, and your notes. You can use a jar house and we’re trying on clothes. If we put back every for your pen. You can use a small saucer for your clips, piece of clothing that we’re not wearing right at that very and pins. To summarise, you need to allocate a space for moment instead of just piling them on the chair or on the everything and then remember to put back everything bed, then when we come back home, we’re not faced with where it belongs immediately after using it. Now when clothes scattered around the room. Another example could you enter your house, you no longer feel overwhelmed, as be, you’re on the phone and you need to write something everything is where it belongs. And if you have kids and down, so you pick up a pen and piece of paper, but then it’s a little bit more difficult, research shows that kids tend you forget to put the pen back to where it belongs, an to learn best through observing. So once they see you do action that wouldn’t have taken you more than a couple it, they’ll be more inclined to follow in your footsteps. of seconds, but because you forget to do so, you’ll end up having to do it on the weekend as a bunch of these IT’S ALL ABOUT YOU! seconds accumulate and turn into hours. Putting things Everyone’s definition of organised is different, and that’s right back in their original spot doesn’t take more than a okay. For example, for me, it is absolutely important that few seconds but can save you hours in the future. all my clothes are organised by colour, whereas for my partner it’s important that all his clothes in his closet are ASSIGN AREAS ironed. So as long as you feel at peace in that space, then It’s important to put things back in their original spot that’s all that matters because you’ve accomplished that instantaneously, but what happens if you don’t have peaceful state of mind. More importantly, when you do assigned areas for some items? I’ve entered homes something that resonates with you, it no longer feels like where people just scatter their mail on their dining table, a chore. It can even become fun! So ask yourself what kitchen island or console by the door. It’s all over the place bothers you in your own room or space, which spaces because there is not an assigned area for the mail. So it’s as drain your energy, and accordingly create a personalised important to make sure you assign spaces. For example, plan and take it from there. Sustainable decluttering can you can use an empty shoebox and place it near the door be a very healing process and is one that benefits the for all your mail to be placed in there. You’ve allocated planet, so I encourage you to try it! 64

MORE TIPS: • Dedicate 5 minutes every morning or every night to ensure that everything is where it belongs. By dedicating a few minutes every day, you avoid having to dedicate hours on the weekend. • A dopt a more minimalist lifestyle. The less stuff you accumulate, the easier it will be to keep an organised space. • Donate the items you no longer use. • R epurpose and reuse items to the best of your ability. The truth of the matter is that we currently live in such a chaotic world. We turn on the news and all we see is chaos. We’re working longer hours, and we may even feel overwhelmed and burnt out. Therefore, it’s absolutely necessary for us to have a space that allows for recharging and rejuvenation to happen. Organising and decluttering our space helps us create the mindset we need to thrive in other areas of our life. If you have any specific questions on how and where to start, please don’t hesitate to message me. I’d love to help out. ABOUT THE AUTHOR Tannaz Hosseinpour, founder of Minutes On Growth Coaching, is a certified life coach and CBT practitioner specialising in personal development & relationships with a strong academic background in family mediation & dispute resolution law. She is also the host of her self-improvement podcast show, Minutes on Growth. She recently published her first children’s book, Sam’s Adventures At The Park, available on Amazon and Barnes & Noble. 65

food Eat for Immunity: A List of Recommended foods to Boost your Immune System “LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD.” ~ HIPPOCRATES The quote above was attributed to Hippocrates, White blood cells reduce the spread of bacteria one of the most oustanding figures in the history of and viruses in our body. Include mushrooms, eggs, medicine. He was a physician, but he talked about fortified milk and tofu in your diet to get ample food, not medicines. It goes to show that food is amounts of vitamin D. Lack of this vitamin increases not only for filling our bellies. What we eat directly the risk of developing acute respiratory tract impacts our physical and mental being. infections. Fatty fish like cod, mackerel and salmon is also a great source of vitamin D. Wholesome nutrition and real foods are essential in healing and repairing our body systems from within. BONE BROTH FOR COLLAGEN A nourished body results in greater strength to fight Some chicken soup for the soul? Used for ages, off bacterial and viral infections from attacking us. bone broth is an excellent healing food that provides collagen, calcium and magnesium. Proline and Eating the right foods can bolster immunity and Glycine present in bone broth is used in the synthesis offer a steady supply of nutrients to the body to do of DNA and proteins in the body. Connective tissue its job. Fruits, vegetables, dairy, grains and legumes from the bones is rich in glucosamine that is known provide several immune-boosting antioxidants, to strengthen joints. The gelatin in bone broth heals vitamins and minerals. the delicate mucosal lining in the digestive tract. Healthy digestion is the first step towards a strong Below, we have a list of some of the top foods that immune system. promote an optimally functioning immune system: Collagen is also the material that is extremely EGGS, MUSHROOMS AND TOFU FOR important for the health and vitality of our skin, hair VITAMIN D and nails. So, go on and make a pot of fresh chicken Vitamin D is responsible for altering the number soup and slurp the goodness! of white blood cells also, called killer lymphocytes. 66

KIMCHI AND KOMBUCHA FOR PROBIOTICS A healthy microbiome means a varied population of good bacteria in our intestines. Most illnesses begin in the gut, and fermented food fosters a balance in the gut by producing gut-friendly bacteria such as Bifidobacterium and Peptococcus. The organic acids produced during fermentation are short-chain fatty acids that are anti-inflammatory in nature. Fermented foods like kimchi, kombucha, sauerkraut, miso and yoghurt boost microbiome health, which in turn supports our immune system. CITRUS FOODS FOR VITAMIN C Vitamin C is a powerful antioxidant and recommended by most health experts as the best cure for flu and colds. Vitamin C prevents and treats respiratory inflammation. Eating one medium grapefruit can provide you with 90 mg of vitamin C, which is almost half of the daily recommended limit. Lemon juice, bell peppers, strawberries and kiwis are some foods rich in vitamin C that help reduce the duration of cold symptoms. Deficiency of vitamin C can result in impaired immunity and therefore leave you susceptible to infections. NUTS AND SEEDS FOR ZINC AND VITAMIN E Nuts and seeds are tiny powerhouses of nutrients. A little goes a long way with nuts and seeds, and there are a variety of ways you can include them in your daily diet. One ounce of sunflower seeds provides as much as 66% of the daily recommended intake of vitamin E that plays a major role in boosting immunity. The fat-soluble antioxidant breaks the fat peroxidation chain reaction and protects the lungs against oxidative stress. It kickstarts the immune cells whose main job is to fend off incoming invaders, i.e. bacteria and viruses. Zinc assists in the creation, metabolism and storage of hormones. It is also responsible for maintaining the structural balance of the cell. Hormonal imbalances and weak metabolism lead to a compromised immune system, so be sure to munch on those cashew nuts, almonds and peanuts for your daily zinc dose! 67

DAIRY PRODUCTS AND MEAT FOR PROTEIN Immunoglobulins or antibodies are proteins that flow in your blood to form key parts of a strong immune system. The body uses amino acids from dietary protein to build other proteins in your body. Too little of it leads to weakness, fatigue and consequently, poor defence against external health risks. For all the meat lovers, there is the option of beef, poultry and fish to provide protein. And for the vegans- lentils, beans and nuts are a great way to go! CARROTS AND KALE FOR BETA CAROTENE Beta Carotene is basically a carotenoid pigment, reddish- orange in colour that is converted to vitamin A in our bodies. It is a precursor of vitamin A (retinol), that is much needed for healthy mucous membrane lining on our respiratory tracts. Vitamin A also promotes healthy vision and a stable immune system. Beta carotene keeps lungs healthy as we age. Eat foods like carrots, kale, apricots, plums and sweet potatoes to ensure you get a good amount of beta carotene, and hence, vitamin A in your diet. A BMJ report of a test done on 535 individuals revealed that high blood beta carotene levels could repair damage done to our lungs by free oxygen radicals. So, you can stock up on carrots to protect yourself from lung infections such as pneumonia. TURMERIC FOR INFLAMMATORY RELIEF Turmeric contains curcumin which is a natural compound that gives it that beautiful yellow-gold hue. Curcumin is a potent immunomodulatory and anti-inflammatory compound that modulates the activation of B cells, T cells, neutrophils and natural killer cells. Even at low doses, curcumin improves antibody responses. Therefore, turmeric has proved to be quite beneficial in treating upper respiratory tract ailments, asthmas and allergies. An interesting tip is to add a pinch of black pepper when you add turmeric to your food. Piperine, a bioactive compound in black pepper enhances the absorption of curcumin in our bodies by 2000%! Although curries are popular options, our favourite is golden milk! It is a soothing way to add both pepper and turmeric to your diet. A brew of hot milk, turmeric and pepper does wonders to a scratchy throat and a sneezing bout! 68

12 Leftover Recipe Ideas Leftovers often make their way on our tables. They are inevitable and a part of our lives, but don’t worry because you don’t need to throw them away. You can use recipe ideas to recreate those leftover dishes, such as chicken, beef or veggie, and turn them into another dish that your family will enjoy. Here are our top 12 leftover recipe ideas. 1. LEFTOVER BEEF STROGANOFF If you love stroganoff, you can use some leftover beef in this recipe. Try it and impress your loved ones with a better-tasting leftover beef. After all, some cooked food tastes even better when consumed the next day or added to other dishes. Leftover beef is no different. It is tasty and versatile to add on just about any dish of your choosing. It helps you achieve that maximum taste without much effort in a new dish. After all, the work is also half done, so you don’t have to spend so much time turning that beef leftover into a delicious meal. This leftover meat stroganoff is one of the best leftover recipe ideas that you can do with beef. To make your lunch or dinner even more delectable, you can serve it with vegetables, like broccoli, kale or beans and white rice. Alternatively, you can serve it with white bread, mashed potatoes, brown rice or wild rice. See this recipe for inspiration. 69

2. MEXICAN CHILI VERDE CHICKEN CASSEROLE Who doesn’t love a comforting casserole? If you have cooked leftover chicken, you should try this one. It is easy to prepare and is family-friendly! You can get it done and make your leftovers taste even better the next day. However, some people who do not like the jalapeno omit it entirely. It is up to you. Plus, you can use canned if you don’t have fresh tomatoes. If you don’t have cooked chicken meat, you can also use turkey meat. It will also work fine for this hearty recipe that you might want to make when you’re stuck at home. Here is a video for a simple recipe idea. 3. EASY LEFTOVER VEGGIE SOUP If you have leftover vegetables, you can try this easy to make soup recipe. A few veggies to combine include, green beans, zucchini, eggplant and peas. You can also use other vegetables you got in your kitchen. This veggie soup tastes great, and even kids will love it. Check out this video for inspiration. 4. LEFTOVER ROAST CHICKEN SOUP On a weekend when we have home gatherings, we often prepare roast chicken. The hungry crowd always loves this dish that is effortless to make. However, there can always be leftovers. Use it in this delicious and comforting soup recipe. Tips - The drippings or juices created out of roasting can be used in this soup recipe. You can also use the extra veggies from your roast chicken. If desired, you can also add some chicken breasts. Here is a video to check out for your inspiration. 70

5. LEFTOVER BEEF STEW Are you looking for a quick dinner? You can use that leftover beef and use the ingredients you have in your kitchen. You will love this recipe because you can use your pieces and bits to clear up your week’s stock on a Saturday for a fresh shopping come Monday. This dish will last up to four days if properly stored in the fridge, but if you want to extend its shelf life, you can also freeze it in an airtight container or a freezer bag. If you don’t have cooked meat, you can substitute it with any meat roasts. Try this leftover beef stew that will please even fussy eaters! Check this video for recipe inspiration. 6. LEFTOVER BEEF GOULASH Do you have leftover beef? No worries! You can prepare this easy and simple recipe that makes leftover beef taste more special. To make it more delicious, add lots of paprika and peppers. Looking for inspiration? Check out this recipe video. 7. L EFTOVER PHILLY CHEESE STEAK SLIDER If you love sliders, you will love this leftover Philly cheesesteak slider, a sandwich that originated in Philadelphia, USA. It is easy and quick to prepare, and that’s impressive for the many of us that don’t have the luxury of time to cook. All you need are thin slices of cooked steak, provolone cheese, onion, mushroom and peppers. You will love the combination of these ingredients that can make great-tasting sandwiches to make at home. To make the sliders even more delectable, coat the buns with a garlic butter seasoning. If you don’t have leftover roast beef or steak, you can also use grocery-bought, pre-cut and thinly sliced meat. For the cheese, you can substitute provolone with mozzarella, Swiss or American cheese. Looking for a recipe on how to prepare it? Watch this video for inspiration. 71

8. CHICKEN STUFFED BELL PEPPERS Are you wondering what to do with leftover chicken? Try these tasty stuffed bell peppers. You can experiment on the ingredients and add in whatever you have lying around the kitchen, such as celery, onion, carrot and mushrooms. These stuffed bell peppers are great appetisers, too. Want to make Chicken Stuffed Bell Peppers? Watch this video. 9. LEFTOVER ROAST BEEF CHILI Beef chilis are a favourite on a chilly winter night or just about any given day. If you have leftover beef, you can turn it into this frugal and quick recipe to try at home. This recipe is perfect for a busy weeknight because it is quick to prepare yet is also tastier than that made with another type of meat. Serve it with guacamole, salsa or steamed basmati rice. Alternatively, you can also serve it with sour cream and grated cheese in baked potatoes or tortilla wraps. Check out this video for inspiration. 10. R OAST CHICKEN LEFTOVER ONE-POT PASTA Are you running out of dinner ideas? Try this one-pot pasta with your leftover roast chicken the other night. You can transform that leftover into a great dish that even picky eaters will love. Now, you don’t need to waste that roast because you can add it to this pasta dish that you can prepare in half the time. Here is a recipe idea to try. 72

11. CHINESE STIR FRY WITH LEFTOVER VEGETABLES Are you wondering how to make good use of your leftover vegetables? Here is a great recipe to try. Use your leftover mushrooms, broccoli and noodles that can make for a fantastic dish. A stir-fry is a versatile dish that lets us use whatever veggie we have in the pantry or kitchen at the end of the week. With it, we do not just help in reducing food waste, but we can also create something healthy and delicious for the family. Get inspiration from this video. 12. VEGETABLE SANDWICH This quick and easy recipe is so nutritious and flavourful. It is great for hunger between meals and is ready within 10 minutes. If you’re trying to lose weight, you can try it with whole wheat grain, too. Here is a Vegetable Sandwich to try. 73

FITNESS Simple Habits For a Fit and Healthier You Living a healthy lifestyle 1. HYDRATE ADEQUATELY. and protein-rich diets should prompt consists of practising healthy Many people dismiss the habit of us to drink more water. On hot or and sustainable habits. Physical drinking adequate amounts of water humid days, cold drinks or electrolyte- fitness, as a component throughout the day. Numerous rich beverages will help in replenishing of a healthy lifestyle, is studies find that adequate hydration the water and electrolytes we lose not only about exercise. promotes healthy brain function, throughout the day, even when we are Dietary and other lifestyle body temperature and blood pressure not sweating profusely. aspects such as sleeping regulation, as well as sustained energy habits, stress management, levels. Drinking water on an empty stomach emotional regulation and as soon as you wake up is also a even social activities affect The water content in our daily diets, as beneficial habit. The Japanese can our overall wellness. Having well as the weather, are factors we also attest to this claim, as they practice the a good exercise routine, need to consider to gauge the actual so-called Japanese water therapy— as well as taking vitamins water requirement of our bodies. Dry starting the day with four to six glasses and supplements, does not of water on an empty stomach. offset unhealthy habits. It is important to consider that our habits must complement or ‘synergise’ with our fitness goals. Sticking to a habit may seem difficult at first, so regard every small step done on a daily basis as an achievement. Easy or simple habits are likely to stick. Also, remember that consistency will put you on the path to success. To kickstart your fitness journey, develop these 15 simple habits for a fit and healthier you. 74

2. STRETCH BEFORE SLEEPING. Stretch and flex your body for a few minutes before you sleep. Stretching increases blood flow to muscles and joints, which reduces joint stiffness. People who suffer from lower back pain may also benefit from stretching. Doing this simple activity can help in relieving muscle tension and preventing sleep-disrupting cramps, which in turn promotes a better night’s rest. Remember to do only gentle stretches, as doing a strenuous workout before bed can have the opposite effect. There are two stretching methods that you can practice: the static stretch and the dynamic stretch. A static stretch is done by stretching one muscle group at a time, while a dynamic stretch is performed by using momentum to slowly increase the range of motion of a joint or muscle. It is recommended to perform static stretches before going to bed, as the movements required to perform static stretches are more gentle and less active. To do a static stretch, flex a body part until you feel tension and hold until your muscles are relaxed. To avoid straining, make sure to actively breathe while stretching to make sure that oxygen is adequately fueling your muscles. 3. EAT MORE LEAN MEAT, FAT-REDUCED POULTRY AND FISH. When buying meat, choose lean meats, poultry without content, extra-lean beef is the healthiest you can ask the skin, as well as fish over fatty meat cuts and cured from your local butcher or meat shop. The leanest cut meats. Animal fats that are found in usual cuts of meat is typically eye round roast and steak with 4 grams of contain high levels of cholesterol which, when consumed fat per serving and 1.4 grams of saturated fat. The next in unhealthy amounts, promotes high blood pressure leanest cuts include sirloin tip side steak, top round and other cardiovascular diseases. Thus, choosing roast and steak, bottom round roast and steak, and top the leanest cuts of meats allows us to cut down on sirloin steak. Another easy rule to find lean beef is that cholesterol intake. anything with “round,” “chuck” or “loin” in its name is usually either extra lean or lean. Chicken prepared For lean beef, a cut is said to be ‘lean’ or ‘extra lean’ without the fatty skin and fish cooked using oil-free based on the total fat in each serving. In terms of fat methods are also good dietary protein choices. 75

4. TAKE PROBIOTICS. Probiotics, so-called ‘good bacteria’, are live microorganisms that are said to provide health benefits when consumed. Probiotics should not be confused with prebiotics, which are dietary fibres that help feed the friendly bacteria already in your gut. A number of studies also find that improving or restoring the gut flora through probiotics promotes a healthier digestive tract and a stronger immune system. There are also strong claims that the intake of probiotics may reduce depression and promote heart health. Probiotic-rich foods include yoghurt, laban, kimchi, tempeh, pickles and kombucha. Some types of cheeses also contain a good colony of probiotic bacteria. 5. PRACTICE YOGA AND MEDITATION. Try yoga in the morning. Doing yoga in the morning is said to, improve your metabolism, drain your lymph, boost immunity, and make you energised. 6. LIMIT SUGAR INTAKE. Limit your refined sugar intake. Keeping tabs on your sugar intake is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetes or prediabetes. The empty calories from added sugars in desserts, sugary drinks and sweets can lead to weight gain and spikes in blood glucose levels. You can try using raw honey as an alternative. It is rich in antioxidants which may defend your cells against free radicals. It may also relieve cough, colds and sore throats. 76

7. INCREASE YOUR FIBRE INTAKE. Eat more foods rich in fibre. High fibre foods may help with weight loss because they make you feel fuller for longer, and more likely to eat less. High fibre foods include wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye—fruit such as berries, pears, melon and oranges. Pea, beans and nuts are also high in fibre. A simple way to increase your fibre intake without creating any hassle in your kitchen is by opting for fruit smoothies. Just add any fruits you’d like, ice, and fresh milk. 8. CHOOSE FOODS WITH A LOW GLYCEMIC INDEX. Low-glycemic foods are slower to raise a person’s blood sugar levels than foods with moderate or high scores on the glycemic index. Low-glycemic foods include rolled or steel-cut oats, barley, sweet potatoes and non-starchy vegetables. 9. AVOID SKIPPING MEALS. Never stay hungry for too long. Skipping meals can also cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight. It may also lead you to eat too much and may cause you an upset stomach. Get yourself easy to prepare snacks, like oatmeal, fruits and vegetables that you can eat anytime. Avoid junk foods, sweets, and pastries which may give you a full and satisfied feeling but are not good for you. 77

10. PRACTISE ‘HARA HACHI BUN ME’— EATING ONLY UNTIL YOU’RE 80% FULL. Eat until you are 80% full. According to the Japanese, “hara hachi bun me”, roughly translates to “eat until you are 80% full”. Eating until you are 100% is likely to bring on discomfort, negative feelings or even feeling the need to purge. Applying the “hara hachi bun me” rule means you miss out on that sensation of feeling too full. 11. LEAD AN ACTIVE LIFESTYLE. Get active and stay active. Exercise can help burn off excess calories. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. 12. SNACK ON FRUITS AND VEGETABLES. Eat whole vegetables and fruit at each meal and as snacks. Vegetables and fruits are low in calories, have fibre and can help you to feel full. Eat the fruit rather than drink juice. Juice does not contain fibre, and even unsweetened juices are high in sugar and calories. 78

13. WEIGH YOUR BODY IN PARTS. Measure different parts of your body rather than weigh yourself. This can help yourself to be aware of the changes in your body, but this will not give you the feeling of too much urgency that may cause anxiety and pressure. 14. CUT BACK ON SODIUM. Limit your sodium (salt) intake. Cutting back on sodium can significantly improve blood pressure and heart health. Too much salt is bad for your kidneys. As much as possible, avoid fast food meals, junk foods and processed foods. Cooking your own meal is good for you because you can control the amount of ingredients. 15. INCREASE YOUR INTAKE OF HEALTHY FATS AND OILS. Choose healthy fats and oils. Monounsaturated fats improve blood cholesterol levels, and polyunsaturated fats are good sources of Omega-3. Monounsaturated fats include avocados, some nut oils - cashew, almond pecan and non-hydrogenated margarine. Polyunsaturated fats are found in flaxseed, omega-3 eggs, and cold-water fish such as salmon, mackerel and trout. 79

TRAVEL 7 Things You Must Do in Accra,Ghana 80

I went to Afrochella in Accra, the capital of the West TAKE A TOUR AROUND THE CITY African country Ghana. Afrochella is a yearly one-day Visit the Kwame Nkrumah Mausoleum and memorial festival, celebrating Africa’s diverse culture. The festival park located in downtown Accra, the capital of Ghana. features cuisine, contemporary art, music and creative Dedicated to Ghanaian President Kwame Nkrumah, entrepreneurs from all over Africa. During this amazing the memorial complex was dedicated in 1992 and sits celebration, I was able to deeply connect with the on the site of the former British colonial polo grounds Ghanaian people, culture, music, traditions and food. in Accra. Designed by Don Arthur, the Mausoleum Throughout my week-long stay, I learned the ins and houses the bodies of Kwame Nkrumah and his wife outs of the city and found the best things to do as a Fathia Nkrumah. The building represents an upside- tourist in Accra, Ghana. down sword, the Akan culture symbol of peace and a black star to symbolise unity. The Independence Arch Here is my list of things you must do in Accra, Ghana: in Accra, Ghana, is part of the Independence Square which contains monuments to Ghana’s independence struggle, including the Independence Arch, Black Star Gate, and the Liberation Day Monument. Independence Square is a must-see attraction as it is one of the largest city squares in the world. Heavily guarded by several soldiers, you’re prohibited from taking pictures up close of the arch without permission. However, you are free to take pictures in the general area around the arch. VISIT CAPE COAST AND ELMINA CASTLE Once one of the world’s most important slave-holding sites, neighbouring castles Cape Coast and Elmina provide sobering insight into the workings of the African Slave trade. Go on a local guided tour, where you will visit the dark, damp dungeons which housed slaves that waited for two to 12 weeks to be shipped off in the East-Atlantic Slave Trade. Although these castles represent a horrific past, they stand as a reminder of an unforgettable history that must never be repeated. VISIT MAKOLA MARKET Makola Market is Accra’s largest open-air market. Upon arriving at the market, you will immediately be taken over by the sights and sounds of the hustle and bustle of locals buying foods, textiles and goods. Overwhelming at first, Makola market is the best place to really take in the ambience of a West African market. There is a wide array of products sold in the market and the surrounding streets like jewellery made from locally handcrafted beads and Ghanaian kente cloth. Dominated by women traders, the market is your one-stop-shop for fresh produce, manufactured and imported food, clothing, shoes, tools, pots and pans and more. As you enter the market, it is best to have an idea of what you want to purchase and the price range you’re willing to pay for those items, haggling with the local merchants is your best bet to get unbeatable prices! TRY JOLLOF RICE AND RED RED STEW There’s no way you can go to Ghana, let alone West Africa and not try Jollof rice! Jollof rice is one of West Africa’s most popular dishes. Originally from Senegal region, this staple food is a one-pot rice dish. Jollof rice 81

traditionally consists of rice, cooking oil, vegetables such as tomato, onion, red pepper, garlic, ginger and scotch bonnet. There are many seasonings to enhance the flavour like salt, seasoning stock cubes, nutmeg, herbs, curry powder and dried thyme. To complement the rice, white meats such as chicken, turkey and fish are often served with the dish. My absolute favourite dish is Red Red Stew (African Stewed Black-Eyed Peas). When I say this dish tastes like heaven, I mean it! Red Red Stew is a simple dish consisting of black-eyed peas in a tomato stew with white rice and plantains. It can be eaten vegetarian with no meat or similar to jollof rice with any type of meat. These dishes will set your taste buds on fire, feed your soul and leave you with a full belly. ENJOY THE NIGHTLIFE The nightlife in Accra is always on and popping! You will dance the night away with spots like Carbon, Sky Bar and Labadi Beach and more. Carbon is a luxury lounge-club high above airport city offering a magical, mysterious world of luxurious hedonism, stylish surrealism and neo-nightclubbing, where surprises await at every turn. Sky bar is Accra’s premier rooftop venue, offering breathtaking views of the city from the tallest building in West Africa. Sky bar brings you a unique entertainment experience you will never forget. Labadi Beach is one of the most happening beaches in Ghana. Also known as the La Pleasure Beach, Labadi Beach is famous among the tourists because of the several beach parties that are organised. They have an abundance of drinks, food and live music that will keep your body moving into the early morning. 82

ENJOY THE LOCAL CAFES If exploring the nightlife isn’t your cup of tea, I highly suggest visiting some of Accra’s gorgeous cafes. Accra’s has many cafés around the city that are perfect for catching a quick bite, taking some Instagram worthy photos or checking your email while enjoying a relaxing coffee. Concrete Jungle is a calming lush green oasis away from the hustle and bustle of the city. Located in Osu, Ghana, with a wellness centre attached, Concrete Jungle has a unique space for creative spirits looking to relax away from the city while enjoying the soothing greenery. Gold accents and quirky chairs, this Jungle quickly became one of my favourite cafes to visit with my girlfriends due to its “Instagramable” aesthetic. Café Kwae is another local gem with cosy vibes and comfortable space that feels like home. Simple, fresh food, Café Kwae offers thoughtfully curated wholesome and delicious meals, locally sourced and made with love. VISIT JAMESTOWN Jamestown is the oldest neighbourhood in Accra, but don’t let that keep you from visiting this town full of life and history we must never forget. A vibrant town with old colonial buildings, clapboard houses and iron shacks. Jamestown is on the Atlantic Ocean currently serving as a busy and colourful fishing harbour. Historically, Jamestown originated as a community that emerged around the 17th century, British James Fort. Known for its whitewashed lighthouse with beautiful city views, popular boxing gyms and Chale Wote Street Arts Festival. Jamestown is a centre for arts and culture. It is recommended that you go on tour with a local guide to get the full experience of Jamestown. VISIT THE ARTS CENTRE FOR NATIONAL CULTURE The Accra Regional Centre for culture is tourist heaven! This is the place to find souvenirs and gifts for all your friends and family. The art centre has everything from woven kente cloth, wooden sculptures, beadworks, leather bags, brass African bangles, earrings and other fashion accessories, to the latest in African Attire fashion and good-quality handicrafts from all over Ghana and Africa. The arts centre not only offers several types of goods but also offers a bead making and African drumming class. The African drumming and bead making classes are perfect for the solo traveller or large group looking to get a quick taste of Ghanaian culture without going far outside the city of Accra. 83

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A T r a v e l l e r ,s G u i d e t o P o r t u g a l By Daniel Fry 86

Portugal is one of Western Europe’s most vibrant After a couple of glasses of Madeira and a stroll and overlooked gems. While London may boast through the capital’s white-cobbled streets, like history and Spain windswept beaches, Portugal me, you’ll probably be wondering why? combines both with a uniquely artisan flair. From the old-soul charm of the north to the sun- PORTUGAL’S CAPITAL CITY: LISBON drenched beaches of the south, there’s a reason Lisbon, situated by the sea, is a seductive blend world travellers have a soft spot for this charming of heritage and bustling nightlife. and accessible country. But where to start? As you can tell, I’m a fan. Although a little biased (I’ve called Portugal home for the last six months) The Baixa district is the beating heart of Lisbon. I’m yet to meet someone who hasn’t sworn Left in ruins in 1755 by the Great Lisbon a second visit. Here, I’ll give you some quick Earthquake, the entire area was reconstructed insider tips and shed some light on why this once under the charge of Marquis of Pombal, who overlooked destination has been dominating rebuilt the city in a dramatic neo-classical style. bucket lists for the last couple of years. As such, today Baixa is a pristine mix of grand PORTUGAL central plazas and white stone cobbled avenues. Portugal is one of the cheapest countries in Western Europe. While it’s southerly latitude SHOPPING accounts for its Mediterranean climate, its modest Avenida da Liberdade is famous for its tree- size also boasts a varied landscape, with no two lined streets, bustling with designer stores and destinations more than half a day’s drive away. charming high-end boutiques. Meanwhile, young creatives and would-be hipsters catch the tram For those seeking a bit of everything, Lisbon across town to the LX factory. This trendy industrial tends to do the trick. This capital city, with its complex, situated on the edge of Tagus, boasts steep hills, iconic yellow trams and stunning over 50 shops, cafes and pop-up art installations. colonial architecture is a bustling city that climbs For handicrafts and statement pieces, or just the destination charts, yet remains relatively a peek into Lisbon’s exciting street culture, LX ‘unvisited’. remains the definitive go-to for all things niche. 87

CULTURE For culture in Baixa, you can literally turn any corner! But if landmarks are your passion, then Praça do Comércio should feature at the top of your itinerary. Facing the banks of the Tagus river, The Praça do Comércio is the perfect place to unwind after a hard-earned shopping trip. Originally Portugal’s trading port, Praça do Comércio remains a hive of activity today. After seeing the statue of King Joseph I, located in the square centre, a stroll to the port is a must. This picturesque spot is particularly popular amongst Lisbon’s finest street performers. Set your alarm because you’ll lose track of time! There’s just something about gazing across the water at the Santuário do Cristo-Rei (Lisbon’s answer to Rio’s Christ the Redeemer) to the accompaniment of these world-class musicians! 88

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ALFAMA NIGHTLIFE Alfama, a fifteen-minute walk along the waterfront, is If you’re not already drunk from the stunning a spellbinding labyrinth of winding streets and ancient views, then Bairro Alto (literally meaning ‘high colonial houses. This neighbourhood has a charm of neighbourhood”) is the place to go. its own. This fashionable artisan district features some of Lisbon’s most historical landmarks including Se This bohemian hangout dating back to the Cathedral, the Castelo de São Jorge and the Igreja de 1500s is a vista of open-air bars and tucked-away Santo António. All of which should be on your list! bistros. And after closing time? Well, most die- hard clubbers saunter back down to Pink street Steeped in tradition, no visit to Alfama would be (an actual pink street) conveniently situated complete without a trip to one of its world-famous by Cais do Sodre Metro station. Here, the bar- Fado houses. You don’t need to know Portuguese to hopping continues with popular bars like Pensão understand the music of Fado. At night, the stirring Amor and Sol e Pesca open until the early hours. chords of Fado can be heard sifting out from most restaurants in the area. However, for an introduction to BEACHES Portugal’s signature sound, I would recommend a visit Portugal is blessed with an impressive coastline. to Tasca do Chico. This intimate venue, with its laid- For fellow sun-seekers like myself, you could do back ambience and satisfying appetisers, is popular a lot worse than take a short train ride to Cascais amongst tourists and locals alike. and recharge at Tamariz Beach. However, if you have the time, a ferry ride across CUISINE the river will take you to Almada. Here you can Portuguese cuisine is influenced by its history. During the Age of Exploration, the Portuguese colonised several far-reaching continents, including South America, Africa and Asia. The inspiration of these voyages can be tasted in their food. For newcomers, Bacalhau, or salted dry cod, is considered a Portuguese staple. Although there are over 1000 Portuguese recipes involving Bacalhau, a lovingly prepared Bacalhau a Gomes de Sa is a good place to start! Great restaurants with traditional Portuguese food include Faca e Garfo (the menu is small but surprisingly strong) with an excellent Chorizo soup and stone- cooked kebabs. Meanwhile, Casa Da India is a strong contender for best Peri-peri chicken in town. The steeper the climb, the better the view. While the steep incline of Lisbon’s hilly terrain may prove challenging for less abled sightseers, the panoramic views offered by its focal points are unparalleled. The city is scattered with Matadors’ (Portuguese for “lookout”), and at night these tucked-away spaces come alive. If you only have the time (or energy) for one, then Miradouro de Graca is the perfect place to watch the sunset. Ideally, looking down on the São Vincente de Fora Monastery with a bottle of Vinho Verde (another must!) 90

hitch a ride to the municipality’s 30 km-long coastline. There you will find sprawling, sunny beaches such as Fonte da Telha and Costa da Caparica, that rival any other Europe has to offer. And in summer the transpraia (mini train) will even take you along the coast for free! BEYOND THE CAPITAL: SINTRA I urge you (strongly) not to leave Portugal without seeing Sintra. Only a 40-minute train ride from Lisbon, this literal fairy tale is sometimes referred to as the best thing about Lisbon (although it’s not actually Lisbon!) This enchanting Portuguese town is famous for its colourful and ornate castles, the likes of which have to be seen to be believed. And that’s just Lisbon! The truth is Portugal has something for everyone and more besides. You could spend a year here and still barely scratch the surface. Whether a weekend trip or long excursion, you will never be short of things to do in this beautiful and surprising part of the world. 91

ABOUT THE AUTHOR DANIEL FRY is a freelance writer and former content writer. His journalistic work includes GT, Out in the City, MOC and AZ Magazine online. Currently, he enjoys reading by day, writing by night, swimming, travelling and taking self-help a little too seriously. 92

FOR THE CULTURE The Reinvented Chronicles with Yvonne C Mtengwa Transforming your Mindset in a Global Crisis Nothing prepares the world for what we are some, this time gave us a shocking revelation that experiencing now. No one imagined that their first we were not prepared for all the uncertainty during quarter of the year would end with offices being this pandemic. moved to homes and schooling for children taking place on dining room tables, yet here we are today. Some have been asked to take unpaid leave or The authorities are advising us to look at different a salary cut; some have been laid off completely, ways to become as efficient as we possibly can others are trying to figure out what their next step while practising social distancing to stay healthy. is and so on. Too many questions, so much we are It took me a few days to realise that juggling client all unsure of, yet what is clear is this; we have all work while teaching my children how to convert been forced to press another reset button. millimetres to centimetres and explaining what cross-pollination was, needed me to be more The good news though is that there’s life after flexible and useful, as we all do the #stayhome this crisis, which is why now is as a good a time to more than we’ve ever done in a long while. For think, adjust and plan things ahead. 93

1. Allow social distancing to bring in a new level of their money on fun and entertainment when they should connection. Most of us are seeing our parents, spouses be making some savings and investments. Which group and children more than we did since our last vacation do you fall under – the spenders or the investors/savers? together. Yes, we may get on each other’s nerves here Now is a good time to be looking at your finances and there (ask the mom who used to look forward to and making savings. Prices on some commodities are her me-time whilst the kids were at school and the dad dropping. Supply may increase simply because people that loves golfing with his buddies on Saturdays) but this are unable to go out and buy things. Whatever savings really is an opportunity take our conversations with our you can make, begin today. loved ones to greater depths of connection and intimacy. Enjoy moments on the couch together watching your 4. There’s always opportunity in the chaos. When favourite family movies, or switch it off and play a game the stock market crashes, that’s a good time to get in if of cards, all the while infusing conversation that’s more you have money lying around somewhere. As more and in-depth than simply “what did you do today?”. You more problems spring up for some, that’s an opportunity may very well learn about something that your loved for the entrepreneurial-minded folks to offer products one has always wanted to do but were too busy or too and services to the rescue. What I’m saying is, instead of distracted to turn it into something. spending hours and hours scrolling through news feeds, use this time to also look for windows of opportunities 2. Seek spiritual balance and moments of solitude. you can make your bid in on. Is there a product or You will need this to keep yourself from going crazy service you can offer to alleviate the woes of many? because of a sudden change in your routine. Stay prayed Do you have some cash on hand to take advantage up, meditate, listen to relaxing music, run that hot bath of drops in property prices or such? If you are diligent and all that. Take the strain off of your thinking by simply about seeking, you will find your game changer amidst going with the flow. You are not alone. We are in this the noise. together, and we all have more time on our hands now that we aren’t stuck in traffic or driving all over the city 5. Technology is not going away any time soon, so getting things done. take advantage of it. There are many moms and dads that can agree to what adjustments have come with 3. Can savings be made? I’m pretty sure the club- teaching their kids via e-learning tools. Video-calling hoppers and extensive travellers have made a few has been around for a while, but few of us had to rely savings in the month because of staying at home. on the Internet to get bread and water delivered to the Trust me when I say this, there are more people living house, assignments done, and so on. I’m good with my paycheck to paycheck out of the sheer need to spend little notepad and pencil and the drive to the grocery 94

store twice a week, but this outbreak has definitely shifted how we view shopping, connecting, working and learning. It will likely remain the new modus operandi for more people and companies moving forward. Embrace the use of gadgets and online tools for your own advantage. We are all being forced to adjust to new sets of parameters each day regarding health, safety, productivity, efficiency in getting our jobs done, planning and sourcing supplies. Most importantly, we have to see the importance of life. It’s a tough pill to swallow, but to survive this crisis is entirely up to us and the behaviours we adopt during this difficult time. What’s critical during this season is to be cooperative to avoid the spread of this disease, and doing our part to keep our mental and physical state in check. We will get through this, friends. Together we can. About the Author Yvonne Chiedza Mtengwa is the author of Fear”- a compilation of short stories by of “Reinvented: Challenging insecurity to American visionary author Tiana Patrice. live authentically through faith”, a book Passionate about travelling, writing about encouraging women to confront their and experiencing leisure and lifestyle issues with relationships, insecurities and brands, Yvonne is a marketing and self-fulfilling prophesies, in an effort to communications strategist, is the Co- truly discover who they were created founder of www.Quintessentialf.com, a to be. It’s available for download on Christian lifestyle movement for women, https://payhip.com/b/Oi7Y#! and also runs www.yournarratives.com, a boutique communications agency She is also a co-author of Amazon Bestseller specialising in entrepreneurial design “Dear Fear Volume 2: 18 Powerful Lessons and shaping the narrative of women-led on Living your best life on the other side lifestyle and social development brands. Check her out on IG on @quintessentially_yvonne or visit and subscribe to her website on www.ReinventedToday.com for more tips on everyday reinvention. 95

Home Economics: Create your Leaders Now! The journey of greatness starts with By Jerome Douglas conceptualising the first step, which is usually not easy- you need to be brave and resolute. As we face the journey of our lives, it is necessary to make a move that will make a mark until the next generation. Giving your children the right lessons in creating, developing and maintaining a home is a fitting task, especially now that most of us are spending our days inside our homes. Now that the earth is healing and resting from manmade pollutants, I also believe that a chance was given to us to mould and educate others some critical information such as managing the economics of the home. We need to let the children understand that they are the only one who can decide how their lives will look like. Their first example must be you. You are the first institution; the first model where they should see what a future leader is while we have the time to do so. How do we do this while we’re on our long break? How do we guide our children to the path of economic freedom? The answers are all at our fingertips; let’s explore! First, work with your children to create a budget chart about the things they like. Explain to them that they only have a certain amount of money to work with and a limited time in which this budget should last. Your role must change to a facilitator and a walking questionnaire. You have to correct misconceptions and loopholes. Of course, they may not understand it the first time, but the concept of it needs to be introduced to them in their early age. Practice continuously, and they will eventually get it. Work diligently, and it will surely bring the best results. Second, in times like this, cooking skills are important. Provide your children easily made traditional foods based on your culture. Be their guide as well as their 96

motivators. Be ready to put out fires, but don’t show them them occupied while doing meaningful activities. You you’re afraid. Give them lighthearted comments on their must set objectives with them and also discuss or evaluate finished product. This task will teach them to be creative, with them the end product. Do not stand in the way of confident and conscious of the roles they have to play in their creativity; instead question them their points of view. the future. The goal is to take off time from their gadgets usage and train them with well-balanced activities. Sometimes, if something doesn’t hurt, it doesn’t work. We don’t know what the future holds for us, but what we know Third, we must teach them to clean up after themselves. is we can do something in the present to make the future Set an example by organising and cleaning your things. better. It is the responsibility of the parents to mould their Simple chores like cleaning your bed after you wake up children. We must share with them that the focus of the in the morning, pushing chairs under the tables when not economy is not only money, but it should be seen as a in use, and encouraging them to volunteer to wash the platform to complete and compete in an organised and dishes. You can also teach them to plant something and functional way. Be their role model, and encouragement show them how to properly grow it. The aim is to keep as they continue their long journey in life. About the Author Jerome Douglas Jerome Douglas is a 27-year old trained teacher, poet and writer from the beautiful island of Jamaica. His personal philosophy is “If it is for me to be, then it is up to me.” He attended the Catholic College of Mandeville in Jamaica. Additionally, he is a community builder and humanitarian who volunteers his time to help with the academic and social well-being of people in his Central Jamaica community and surrounding areas. 97

Book Review Purpose by Ben Renshaw “Purpose is an aspirational reason for being which his book, Purpose: The Extraordinary Benefits of inspires and provides a call to action.” Focusing on What Matters Most. Your purpose is like an internal compass. It is the big WHY. It is the To recognise and realise what your personal junction between your passions and your talents. purpose is probably the most profound search you can carry out in life. Renshaw, UK’s distinguished executive leadership coach and author of eight books, lays bare the What is your actual purpose? The answer to this true meaning of the word ‘purpose’ and all question is not very straight forward, nor is it that it entails in terms of personal growth and simple. Giving a perspective from three different development. The book is written in 5 chapters, angles- personal, team and corporate, Ben each chapter having separate lessons to describe Renshaw presents some invaluable suggestions in in detail the subject. 98

1. THE CASE FOR PURPOSE 4. A PURPOSE SKILLSET In the first chapter, Renshaw wants to think about In this section, Renshaw gives a list of skills that what the meaning of our lives is. Why are we doing you should ideally adopt if you want to work on what we do? Does it serve a purpose? The writer finding your purpose. The art of listening is the also wants us to delve deeper and focus on the most important, he says. Listening to your team, kind of person we are. Once we gain knowledge to your family, and even listening to what your of our true self, we will be able to figure out our inner self tells you. ‘Building a solid feedback real purpose. Personal purpose is an aspirational culture in your team is crucial’, says Renshaw, as reason for existing, which inspires and guides our feedback fosters growth of individuals, teams and life. It can be seen as a deep conviction about organisations. Further, the importance of having a the crux of what shapes our mindset, actions and relationship inclined leadership theory is stressed behaviour. upon. A relationship-oriented leader will be more of a mentor to their subordinates. Scheduling To figure out your purpose, ask yourself, “When am time to have a talk with employees and value their I most fulfilled and why? “When do I experience feedback is indispensable to a ‘purpose skillset’. peak moments and why?” “When am I inflow and have a talk with employees and value their why?”. Once you can find the answers to these, feedback is indispensable to a ‘purpose skillset’. identify the key themes emerging from these experiences to land on your ultimate purpose. 5. PURPOSE INTO ACTION The final chapter concludes by talking about what 2. THE DISCOVERY OF PURPOSE actions a leader with purpose takes. Being resilient According to the writer, you will discover your is important, as you need to consider that a sense true purpose at the very core of your existence. of purpose means different things to different Wrapped around this are your values and your people. Welcoming diversity and being inclusive goals. If you can weave together your purpose is paramount, as it opens your mind to new and (why) with your values (how) and your goals (what), unique ideas and challenges. Finally, the writer it ensures that you are focused on what is most ends with the advice of strengthening the bonds meaningful to you. How do you know you have of family, as family is the factor that grounds us. It found your purpose? A purpose ignites passion. is a base from where we launch to higher limits. A purpose inspires. A purpose strengthens resilience. A purpose encourages you to be the Throughout the book, Renshaw guides the reader best that you can. Purpose provides meaning and in identifying their purpose. He notes the value direction to life. of finding contentment in helping others and the vital role a sense of community has-both in 3. A PURPOSE MINDSET personal and corporate lives. In a world where A purpose mindset is brought about when you corporate purpose has lost its meaning, Renshaw can: points out the gaps and how ‘purpose’ can help bridge them. • Make meaning of what you are doing. • Be your true self. The book matches its words with questions, tables, • Boost your energies through the work that models and diagrams which make the information more effectively. Short anecdotes sprinkled from you do. the writer’s personal experiences connect with • Inspire others. the reader. On a professional level, Purpose is • Be on the winning team in terms of your insightful as the writer recounts his journey from giving up his pursuit of music-one with he felt no work. purpose for a more personally gratifying path of leadership training. Narratives from his time spent When you are in a purpose mindset, you are more mentoring scores of teams and team leaders from curious, leaning towards learning about your inner varied organisations offer a very motivational fears and hopes and of those around you. The perspective to the subject. writer encourages the readers to be aware of the choices they make and the effect the choices have A VERY INSPIRING READ INDEED! on those working with and under you. 99

FOOD FOR THE BRAIN Subscribe to our website for the chance to win this amazing read. One lucky winner will win this book. Draw date: April 30th, 2020 100