Flourish Issue 2

1 OCT/NOV THE FAMILY ISSUE THE SECRETS OF HAPPY FAMILIES

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3 OCT/NOV P U B L I S H E R Kimala (PVT) Ltd. C O P Y E D I T O R Stephanie Taderera M A R K E T I N G & S A L E S Danielle Ndoro L A Y O U T/D E S I G N Tami Zizhou [Opus Haus (Pvt) Ltd] C O N T R I B U T O R S Dr. Tsveru Mhunutu: Aesthetics and Dermatology Dr. Fungai Mazhandu: Mental Health Dr Nomsa Tsikai: Oncology Nicole Colliers: Biokinetics Exercise Therapy Dr. J Nozipo Maraire: Brain and Spine Health Dr. Allen Chiura: Men’s Health STAFF WRITERS Danielle Ndoro Kimala (PVT) Ltd. 2 Natal Rd, Belgravia Harare, Zimbabwe Flourish Magazine takes constant care to make sure that content are accurate on the date of publication. The views expressed in the articles reflect the opinions of the author/s and are not necessarily the views of the publisher nor editor. The material, adverts, editorials and all other content is published in good faith. Flourish Magazine cannot guarantee against, and accepts no liability for, any loss or damage of any kind caused by this publication, errors, and for the accuracy of claims made by advertisers. All rights reserved Flourish Magazine ©2022 No reprinting or reproduction in part or whole is permitted without prior written consent from the publisher.

www.flourishinzim.com 4 J. Nozipo Maraire MD FAANS E D I T O R I N C H I E F from the editor www.flourishinzim.com I don’t know about you but I am slowly beginning to feel like life is getting back to normal. People are hugging again, shaking hands and we can even see each others’ smiles again.Families are reuniting, friends are visiting. It feels cautiously like a sort of emotional spring time. It feels a bit like the cold grip of COVID may be thawing from an all menacing and all powerful controlling pandemic to a still present but no so menacing endemic. It’s like your mother in law- like it or not you have to learn to live with it! (Jokes I adore my mother in law). At Flourish we want to be part of your wellness journey. This issue is a special tribute to families, in May we celebrate Mother’s Day and in June we give it up for our wonderful Fathers. One of my favourite books is ‘The secret’s of Happy Families”. we have five other great parenting books you will love. Our greatest family though is each other and this special planet we inhabit, so we have included a special Planet Earth section on ways to make this a better place. Our issue is full of insights and advice to help you on your journey to renewal and rejuvenation. We want to help you become the best version of your self possible. Our contributors are respected in their fields and ready to give you some great advice. We do our best to research the latest tips and breakthroughs for living your best life. To our resilient families-this one’s for you!Let us be kind to one another and the planet we live on. Letus make the Earth better for having sojourned here. Let’s flourish!

5 OCT/NOV 25 table of contents 13 28 exercise in pregnancy 6 mother earth and climate change 12 all about nutrition 13 climate questions 18 what can you do to mitigate climate change? 19 mweya green energy 20 nkosilathi nyathi - youth climate advocate 22 why ramadan and lent fasting is great for your health 25 secrets of happy families 28 we all want great skin 31 interview with Sharon Hook 36 father’s day 38 the genesis of mother’s day 40 skin glow egg white recipe 43 bodybuilding egg protein shake 44 egg 45

www.flourishinzim.com 6 Exercise in Pregnancy: Common Misperceptions and Latest Recommendations

7 OCT/NOV By Debi Jeans BSc. (Hons)Psych A.C.S.M. Exercise Physiologist A.C.E. Personal Trainer & Group Fitness Instructor Despite two decades of evidence-based guidelines from organisations such as the American College of Obstetrics and Gynaecology on benefits of exercise during pregnancy, only 10% to 20% of pregnant women meet the minimum guidelines of 20 to 30 minutes of exercise on most days of the week. Barriers to exercising whilst pregnant may be cultural or social beliefs that it may be dangerous. I hope to inspire new mums to understand that before, during, and post-pregnancy are perfect opportunities to assess and address lifestyle habits which can optimize health and happiness for both mum and baby- simply the best gift from mum to herself and her child. Physical changes in pregnancy are not unlike that of someone (not pregnant) starting an exercise program; The heart is trained to pump more blood around the body with each beat, and an increase in haemoglobin within cells carries more oxygen through a vastly expanded blood vessel network to all the cells in the body, and even develops a higher VO2, which is the ability to take in oxygen and use it at a cellular level. Nature intended all this for adaptations to the perfect training stimulus: growing a human, “labour” and the endurance needed for motherhood. Whilst there are examples of elite athletes training through pregnancy and competing shortly after delivery with no adverse effects on mum or baby, these are supremely trained women whose baseline level of fitness at conception was exceptionally high. Such inspiration is certainly not an endorsement to go out and win gold medals during pregnancy, but merely a counterargument to the longheld belief that women should do very little exercise to be safe during this time. Indeed, our own Zimbabwean rural women are a case in point, often doing hard manual work up to delivery and back at it few days afterwards! ...before, during, and post-pregnancy are perfect opportunities to assess and address lifestyle habits which can optimize health and happiness

www.flourishinzim.com 8 Moderately vigorous exercise (talking easily without having to stop to take a breath but not being able to sing) is safe for both healthy, exercising, or nonexercising pregnant women and their foetuses. Those who were training at higher intensities (cannot complete a sentence without having to stop to take a breath) are able to continue during pregnancy – a great reason to get fit before conceiving. Ideally, the best exercise session in a healthy, normal-weight pregnant woman is 30 to 45 minutes below the Talk Test (where deep breathing increases but you’re still able to hold a conversation easily) followed by 15 minutes of gentle walking or cycling. Intriguingly, and in keeping with the anthropological “design” for a pregnant female to not only survive but thrive in her condition when exercising, (she has to still be able to hunt or run away from danger) animal studies have shown that blood flow to the placenta is largely redirected to the foetus who in turn has a more efficient uptake of oxygen than mum’s cells to optimize whatever oxygen is available. There is also an increase in blood flow to the foetus immediately after exercise and, in high intensity exercise conditions, the foetus, can concentrate blood circulation to vital organs. Consistently, more studies are showing similar adaptations in humans. (Yes, we really are the superior sex!) Moderately vigorous exercise is safe for both healthy, exercising, or non-exercising pregnant women and their foetuses.

9 OCT/NOV benefits. Resistance training should include 8 to 10 “functional” exercises using many muscle groups, start with one set of 10 to 15 repetitions with good form and control throughout the range of motion, stopping when somewhat hard to complete the last rep. This may be carefully progressed over weeks to two or three sets. These will train the physical demands of moving with a growing baby on board, the process of labour, the lifting, carrying, pushing, picking up and putting baby down in addition to normal daily activities of living. However, all of the above are only relevant to healthy pregnant women of normal weight, and who don’t have any “medical or obstetric complications”. Today, increasingly more women of reproductive age are unhealthy prior to conception- such as being overweight, obese, having high blood pressure, insulin resistant, prediabetic, diabetic, being a smoker, anaemic or having cardiovascular disease. It is of critical importance that all pregnant women should get their doctor’s approval and clearance to continue or start exercise. There are conditions where exercise is contraindicated and considered too risky to mum and baby, such as placenta previa, incompetent cervix or heart problems. Resistance exercise variations should focus on pulling, squatting, lunging, side and back leg raises, back and side bridges, bird-dogs (kneeling on all fours then lifting the opposing arm and leg, alternating) as well as stretches for the back, calves, hamstrings, front of the hips, chest, and spine. Swimming or aqua-aerobics offer respite from gravity forces on backs, knees and ligaments, supporting baby whilst providing cardio and resistance training Beyond 45 minutes, mum and baby’s core temperature increase significantly and, if pushed into anaerobic maximal exercise, research shows 20% of women may experience uterine contractions. The ACOG and the American College of Sports Medicine recommend a weekly accumulation of 150 to 180 minutes of moderate intensity exercise. For someone who would like to begin exercising in pregnancy, the recommendations are to “start low and go slow”, It’s safer to start by exercising for just 10 minutes at a time, then increase the length of each session gradually up to the recommended 30 minutes a day- and increase intensity after that. Within the weekly program, at least two muscular training sessions should be included. An increasing waist girth moves the body’s centre of gravity forward so that muscles on the back of the body must work harder for longer as a counter measure, maintaining balance and posture.

www.flourishinzim.com 10 Industry standards clearly state that a Fitness Professional should have doctor’s clearance in writing before training or continuing to train a pregnant client and this provides the foundation for trainer and doctor to work together for the duration of the pregnancy. The client should also complete PARmed-Xfor Pregnancy physical activity readiness evaluation form as part of preparticipation screening. www.csep.ca Labour itself is exercise, all the muscles which comprise the uterus, pelvic floor and the core are used in the process. Research shows that good physical fitness leads to less chance of fatigue and C-section, faster recovery, and fewer complications. As a group fitness instructor, I have had class participants exercising safely right up to D-day. One lady even had her waters break in the shower after a spinning class and proceeded to deliver her baby a few hours later! However, these participants were closely monitored and given appropriate exercise and intensity alternatives. It is advisable to seek out the services of a qualified fitness professional for exercise programming, motivation, and monitoring blood pressure, weight and circumference measurements.

11 OCT/NOV Post-delivery, normal everyday activities should be resumed as soon as possible. This includes walking, climbing the stairs, doing housework and gentle gardening. Moving more every day in every way maintains or slowly rebuilds fitness whilst still reserving enough energy and endurance for baby-rearing. A few precautionary tips: exercising whilst lying down and pressing the back into the floor for an extended time is not advisable as it may lead to Supine Hypotensive Syndrome, (meaning the weight of the belly compresses the main artery which supplies blood, nutrients, and oxygen to the baby). This may cause mum to feel dizzy, become nauseous sweat, and experience an increased heart rate and lower blood pressure. Gentle stretching, or light exercises for a short time on the back may feel fine, but simply shifting onto one side if experiencing any discomfort is a safer and more enjoyable practice. Contact sports or any activity where falling is a risk, such as cycling, standing for a long time or getting up too fast from the floor (blood circulation issues cause dizziness) should also be avoided. In conclusion, there is strong evidence that body composition, nutrition, and lifestyle before conception, during pregnancy and post-partum have life-long implications for baby, mum, and generations thereafter. The new field of epigenetics confirms that our genes respond to our environment.. It is of utmost importance to move the body every day, breathe deeply and often, eat real food, avoid all sugar, “junk” food and drink, have lots of water, laughter, sleep / rest, sunshine, and fresh air. In a perfect world, this should be a mantra for all pregnant women and a perfect, healthy foundation for the generations to come! ...exercising whilst lying down and pressing the back into the floor for an extended time is not advisable as it may lead to Supine Hypotensive Syndrome, (meaning the weight of the belly compresses the main artery which supplies blood, nutrients, and oxygen to the baby).

www.flourishinzim.com 12 “Take care of the Earth and she will take care of you” — Unknown Mother Earth and Climate Change “Mother Earth has been abused, the powers have been abused, this cannot go on forever. No theory can alter that simple fact. Mother Earth will retaliate, the whole environment will retaliate, and the abusers will be eliminated. Things come full circle, back to where they started. That’ revolution.” — Russell Means

13 OCT/NOV What is Climate Change? “Humanity is waging war with nature…Making Peace with Nature is the Defining Task of the 21st century” — António Guterres, UN Secretary General Climate change refers to the long-term changes in global temperatures and other characteristics of the atmosphere. The climate has changed throughout Earth’s long history, but this time it’s different. Human activities, which include the burning of fossil fuels such as coal, oil, gas and peat in factories, carbon emissions from car exhausts, methane and nitrous oxide emissions from agriculture and the change of how land is being used, such as deforestation and urbanisation, are causing worldwide temperatures to rise higher and faster than at any point in history. This is known as the Greenhouse Gas Effect. The Greenhouse Gas Effect and the 2-degree scenario The greenhouse gas effect is a process that occurs when gases in the Earth’s atmosphere trap the sun’s heat. This process makes Earth much warmer than it would be without an atmosphere. The greenhouse effect is one of the things that makes Earth a comfortable place to live. The 2-degree scenario is widely seen as the global community’s accepted limitation of temperature growth to avoid significant and potentially catastrophic changes to the planet. An increase of 2 degrees would expose 36% of land to extreme rainfall and cause average rainfall to rise 4%. That means that half a degree of warming would double the effects. This seemingly minor difference would also double the length of the average drought.

www.flourishinzim.com 14 1) Did you know that since the 19th century our planet’s average surface temperature has risen about 1 degree Celsius. ● Global warming is changing the world at a rapid rate. This temperature increase can be detrimental to our ecosystem. Scientists are estimating that if we do not reduce the amount of carbon emissions now, the world will reach approximately 3 degrees Celsius by 2100. 2) Between 1993 and 2019, Greenland a country in the Northern Hemisphere, known for its polar bears and vastness of snow and ice, has lost an average of 279 billion tons of ice per year. On a similarly concerning rate, Antarctica, which is located on the exact opposite pole, in the south of planet earth, has lost about 148 billion tons of ice per year. ● The melting of ice is causing the sea levels to rise, and the temperature of the ocean is increasing, which can displace a lot of people and also cause the extinction of animals.

15 OCT/NOV 3) The global sea level rose approximately 8 inches (20 centimetres) in the last century alone? ● Scientists are estimating that if global warming reaches 2 degrees Celsius our sea levels will be 2 to 6 meters higher than the current ones. Therefore, civilizations along the coastlines are under threat. 4) Since 1950, the United States has been recording more extreme hightemperature events than low-temperature ones. ● This phenomenon is not only seen in the United States, but all over the world. It is an alarming sign of global warming.

www.flourishinzim.com 16 5) Since the beginning of the Industrial Revolution, the acidity of surface ocean waters has increased by about 30%. ● As the ocean absorbs most of the greenhouse gas emissions, gases such as carbon dioxide forms a chemical reaction with seawater, transforming it to carbonic acid. This rise in ocean acidity is negatively impacting coral reefs and their whole ecosystem. 6) The ocean has absorbed much of the increased heat, as the earth stores 90% of the extra energy in the ocean. ● This increase is speeding up the rising of sea levels and the acidification of oceans. 7) Eleven percent of all global greenhouse gas emissions caused by humans are due to deforestation — comparable to the emissions from all of the passenger vehicles on the planet. ● Forests play a vital role in regulating the climate. They host a wide array of the world’s flora and fauna which are a natural carbon sink. By destroying forests, like we’ve seen the last years in multiple places like the Amazon, the Atlantic Forest, Borneo, Cerrado, Choco-Darien, Congo Basin, Eastern Africa, Eastern Australia, Greater Mekong, New Guinea, Sumatra, we are not allowing the carbon emissions to be “filtered”, thereby exacerbating climate change.

17 OCT/NOV 8) Nature-based solutions receive only 3% of all climate funding, even though they are the most effective at decarbonizing the planet. ● Simply planting a tree can seem minuscule to some but can play a crucial role into combating climate change. Refocusing global funding to actions that we are certain for their beneficial outcomes for combating deforestation is urgent. Trying find the most “innovative” technology to decarbonize our planet might slows down to achieving the goal. Both solutions , natural based and technology based, should be equally utilized. 9) The restoration of degraded forests alone could create as many as 39 jobs per million dollars spent. ● Combating climate change will shift the current job market, some jobs will not be needed, such as coal miners. However, a lot more opportunities will be created, an example is that of nature based solutions, which will regenerate our economy and our planet simultaneously. It’s a win-win! 10) Renewable energy sources such as solar and wind do not emit carbon dioxide and other greenhouse gases that contribute to global warming. ● Energy is one of the most important parts of the climate change dilemma. Accelerating the use and development of renewable energy power plants is paramount to our societal and economic needs. What better way than using sources that are abundant in our world, such as wind and solar?

www.flourishinzim.com 18 Climate Literacy Quiz: How is your Climate Literacy? 1. Carbon dioxide (CO2) remains in the atmosphere for up to 200 years or more? True/False 2. If we removed the human impacts of greenhouse gas emissions, what might the climate be doing today, on its own? Slight warming/No change/Slight cooling 3. The Earth’s climate has changed naturally in the past (forest fires occurs naturally, rivers have always flooded); therefore, humans are not the cause of global warming. True/False 4. How much CO2 is absorbed by a tree in a year? 21kg/1 tonne” 5. How long does it take for a plastic bottle to decompose? 20years/450years

19 OCT/NOV CLIMATE QUIZ ANSWERS 1) True: Once emitted, CO2 continues to affect the climate for decades to millennia. That’s why reducing emissions quickly is important. Because of the existing CO2 in the atmosphere, the Earth will continue to warm even after we stop burning fossil fuels. 2) Slight cooling: Left to its own devices, the Earth would be in a minor cooling phase today. But human emissions of greenhouse gases have over-ridden natural effects and tipped the balance toward rapid warming. 3) False: Throughout geologic history, we know that more greenhouse gases in the atmosphere equates to a warmer climate, regardless of the source of the greenhouse gases (from the ocean, from wildfires, from volcanoes, from melting permafrost, etc.). So as humans add CO2 and other greenhouse gases to the atmosphere, we know that it also has the same warming effect. A key difference between past climate changes and today’s climate change is the rate of change. Today’s warming is much more rapid that past shifts in climate. This makes it harder for ecosystems to adapt. 4) 21kg: A typical tree can absorb approximately 21kg per year. However, this figure is only achieved when the tree is fully grown-saplings absorb less than this. To compensate 1 tonne of CO2 31 to 46 trees are needed. Over a lifetime of 100 years, 1 tree can absorb up to a tonne of CO2. 5) 450years: Although all plastic is biodegradable, this process takes many, many years. Plastic bottles take up to 450 years to decompose in a landfill. What can you do to mitigate Climate Change? 1) Speak up! - talk to your friends, family, and colleagues about making responsible and sustainable choices to help save the planet. 2) Switch to renewable energy - power your homes and offices with renewable generated power. 3) Buy energy efficient appliances - efficient appliances reduce energy demand which reduces the need to generate power using polluting resources. Also, LED lightbulbs use up to 80 percent less energy than conventional incandescents, which makes them cheaper in the long run. 4) Reduce food waste- producing food requires energy but a significant amount of the food ends up as waste in landfills which produces greenhouse gases such as methane. Reducing food waste cuts downs greenhouse gas emissions in landfills and also reduces energy demand for food production. 5) Reduce water waste - saving water reduces carbon pollution, too because it takes a lot of energy to pump, heat, and treat your water. So, taking shorter showers, and turning off the tap while brushing your teeth will go a long way. 6) Pull the plug(s)- don’t leave fully charged devices plugged into your home’s outlets, unplug rarely used devices or plug them into power strips and timers, and adjust your computers and monitors to automatically power down to the lowest power mode when not in use. 7) Recycle - manufacturing plastic consumes a lot of energy, and the downside is that plastic takes long to decompose and causes environmental pollution. Recycling should also be extended to accessories such as clothes and phones. Before you rush to grab the latest phone rethink if it is necessary to upgrade and most importantly think about how discarding your “old” but perfectly functional phone is contributing to electronic waste and environmental harm. 8) Plant trees - trees act as a natural carbon sink, as they absorb carbon dioxide in the process of photosynthesis. 9) Rethink your travel - air transport is a major source of climate pollution; therefore, less frequent flying can make a big difference. 10) Shrink your carbon profile - using fuel efficient cars, and opting to cycle or walk, reduces your carbon footprint and comes with additional health benefits. Also, you can offset the carbon you produce by purchasing carbon offsets, which represent clean power that you can add to the nation’s energy grid in place of power from fossil fuels.

www.flourishinzim.com 20 Mweya is an African green energy company with an interdisciplinary group of innovators that work to promote innovation and technology for climate change mitigation. Mweya Green Consultancy works with businesses, farmers, and educational institutions to help them: 1) Map their carbon footprint and raise awareness. 2) Develop climate mitigation solutions that offset greenhouse gas emissions. 3) Access carbon credits as a vital resource for financing sustainable development projects. Through our Mweya Foundation we use a holistic approach that includes renewable energy solutions for energy poverty reduction and carbon credit financing that fosters sustainable socio-economic development in rural and periurban communities. At Mweya we believe that we can heal “We do not inherit the earth from our ancestors, we borrow it from our children” — Native American Proverb MweyaGreen Energy in Climate Action our planet with accountable and responsible solutions but, we need to include young people who are the custodians of the future, and investment for the youth today, means securing our future. Our climate change innovation hub supports a “next-generation” solution to the climate crisis. We reach out and engage youths through climate education to increase climate literacy and enhance the learning experience of young learners that promotes leadership and entrepreneurship mindsets for innovation towards climate change solutions. We see climate education as a crucial tool for promoting climate action amongst the youth, empowering them with the knowledge, skills, values, and attitudes needed to motivate them to act as agents of change. Please visit our website (www.mweya.org) to partner with us on our climate mitigation projects and find out how you can actively join our youth climate action programs.

21 OCT/NOV mweya green energy 2 natal road belgravia Add a little bit of body text +263776845785 bgreen@m www.mweya.org [email protected]

www.flourishinzim.com 22 Special Feature: Nkosilathi Nyathi- Youth Climate Advocate (UNICEF Zimbabwe)” ”I noticed something that affected the poverty of my community, of my family and friends, just as much as all the economic and social problems and political issues we face in my country — it was the environment.” Nkosilathi Nyathi is a youth climate activist from Victoria Falls, Zimbabwe who has been listed by Global Citizen as one of the 9 Young African Activists to lookout for in 2022. In a recent TED talk, Nkosilathi narrates how he had to walk to school in the scotching sun and learn under unbearable weather conditions. His experience with climate change-related drought, flood, and heatwaves motivated him to set on his climate activism journey at the age of 10. He started out by joining his school’s environmental club, making videos, documenting the impact that climate change was having on his immediate environment, including capturing flood damage and soil erosion, and interviewing experts on environmental pollution. He went on to engage with UNICEF and Greenline Africa in 2015. Since then, he has been advocating for climate action and serving as a voice for young people in Zimbabwe and Africa.

23 OCT/NOV “I decided to ask the questions that most young people at my age were not asking, Why is this happening, who and what is to blame, is there anything we can do to stop the interruptions to our livelihoods, to stop the fear we have for the future.” “My concerned generation has more to offer than ever before — We live climate change in a way our parent’s generation did not.” “Teach us more about climate change as we live it. Include it in our subjects, in our school curriculums at all levels…If we as a generation are more informed, we will have more to offer in this crucial period in humanity to solve the climate crisis…It will be upon us!” He believes a climate-smart Zimbabwe means including young people in decisions on conserving natural resources and cutting down emissions. By holding the government accountable, the young activist has made clear that the climate emergency is also a crisis of children’s rights — “Climate Change is a child rights issue, and it very important that awareness is raised among young people, by young people to drive hope for a better future – one with a safe and secure environment.” “Let us encourage and support communities to partake in greening the economies in a sustainable way.” In 2016, Nkosilathi led the initiation of a functional biogas plant at his primary school and won a US$1,000 grant from UNICEF and the G20-backed Global Infrastructure Hub. The biogas produced provides clean cooking fuel for the school’s kitchen as it replaces the use of firewood which is a pollutant. Moving on to high school he has helped with setting up a solar water pump at the school, which already uses solar power to light and heat it dining hall. In 2020 Nkosilathi was appointed as a Youth Climate Advocate by UNICEF Zimbabwe. He has been actively working to advance the climate and environment agenda in Zimbabwe and mobilize other young people to join the fight against climate change. He has spoken in many fora and addressed world leaders in events such as the COP25 Climate Summit and the 6th session of the African Regional Summit on Sustainable Development. For Nkosilathi, the most urgent task is reaching out to other young Zimbabweans to encourage on how small steps to curb climate change and its impacts can make a difference. He stands in solidarity with many young people who want their voices to be heard and acted upon for climate action. “”Young people are the agents of change,”” he said. “”Some of us will be leaders of tomorrow, so it is a must that we are informed about what is happening around us so that we can plan better, sustainable solutions for the future.””

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25 OCT/NOV The past two decades have seen a rise in the number of investigations examining the health-related effects of religiously motivated fasts. Islamic Ramadan is a 28 - 30 day fast in which food and drink are prohibited during the daylight hours. The majority of health-specific findings related to Ramadan fasting are mixed. The likely causes for these heterogeneous findings are the differences between studies in the following: 1) the amount of daily fasting time; 2) the percentage of subjects who smoke, take oral medications, and/or receive intravenous fluids; and 3) the subjects’ typical food choices and eating habits. Greek Orthodox Christians fast for a total of 180 - 200 days each year, and their main fasting periods are the Nativity Fast (40 days prior to Christmas), Lent (48 days prior to Easter), and the Assumption (15 days in August). The fasting periods are more similar than dissimilar, and they can each be described as a variant of vegetarianism. Some of the more favorable effects of these fasts include the lowering of body mass, total cholesterol. The Biblical-based Daniel Fast prohibits the consumption of animal products, refined carbohydrates, food additives, preservatives, sweeteners, flavorings, caffeine, and alcohol. It is most commonly partaken for 21 days, although fasts of 10 and 40 days have been observed. Our initial investigation of the Daniel Fast noted favorable effects on several health-related outcomes, including: blood pressure, blood lipids, insulin sensitivity, and biomarkers of oxidative stress. Why Ramadan and Lent fasting is great for your health. Long before juice cleanses, diets, stomach flushes, and liver detoxes, humans have engaged in ritual deprivation. Many Buddhist monks and nuns fast from midday until dawn, Muslims fast during Ramadan, and many Christian groups celebrate Lent as a month of fasting. Fasting periods are often accompanied with prayer and abstinence from bad habits in hopes to attract good energy and balance out chakras. But guess what?! Apart from the so-called balancing of energy and attraction of good omen, fasting is accompanied by health benefits, which include the improvement of human emotional and mental health as well as boosting the general immune system.

www.flourishinzim.com 26 Fasting is defined as a partial or total abstention from all foods, or a select abstention from prohibited foods. As a potential non-pharmacological intervention for improving health and increasing longevity, fasting has been the subject of numerous scientific investigations. The three most commonly studied fasts are caloric restriction (CR), alternate-day fasting (ADF), and dietary restriction (DR). A summary of the main findings is presented below. According to a study by Professor Amanda Salis, who studies CR, at the University of Sydney in Australia, CR is the reduction of kilocalorie (kcal) intake by a certain percentage (typically 20 - 40%) of unlimited consumption. CR has been demonstrated to improve health and increase longevity in a diverse group of species, including: dog, fruit fly, nematode, rodent, rotifer, spider, non-human primate, zebrafish and humans. Additionally, CR appears to delay the onset of the following diseases: autoimmune diseases, atherosclerosis, cardiomyopathies, cancer, diabetes, renal diseases, neurodegenerative diseases, and respiratory diseases. Regarding cardiovascular health, the following changes have been noted following a CR regimen: decreases in resting heart rate (HR) and blood pressure (BP); increases in HR variability; and improvements in left ventricular function, postexercise recovery of both HR and BP, and flowmediated vasodilation. Regarding glucoregulatory health, CR has been shown to decrease fasting glucose and insulin levels, increase insulin sensitivity, decrease body fat percentage, and lower the incidence of diabetes. In another study carried out by Dr. Laher in the U.S.A fasting and caloric restriction was shown to trigger a complex series of intricate events, which included improved wound healing, improved death of cells with DNA damage, and improved ability of alterations in hormonal balance, and increased longevity. Fasting has also been shown to reduce the incidence of cancer, cardiovascular status, and helps with results in the body. ADF consists of alternating 24-hour periods: during the “feast period,” fasters may consume food unlimitedly; during the “”fast period,”” food consumption is restricted or halted altogether. Water is allowed at all times. Animal ADF trials have reported extended lifespan as well as the retardation or altogether prevention of the development of many morbidities, including: cardiovascular disease, kidney disease, cancers, and diabetes. ADF has been noted to elicit the following beneficial changes in cardiovascular health: decreased HR and BP, increased HR variability, and attenuated post-infarct chronic heart failure. Regarding sugar-regulatory health, ADF may have gender-specific effects. For example, ADF improved insulin sensitivity in men but had no effect on this variable in women. Furthermore, glucose tolerance was unchanged in men partaking in an ADF regimen, but women partaking in the same regimen experienced impaired glucose tolerance.

27 OCT/NOV DR is a reduction of one or more components of dietary intake (typically macronutrients) with minimal to no reduction in total kcal intake. Research suggests that neither carbohydrate restriction nor lipid restriction extend life. On the other hand, protein restriction increases maximum lifespan by roughly 20%, and this extension of life may be solely due to the reduction of the amino acid methionine. However, protein restriction for over long periods has been shown to cause liver problems. In the initial periods of fasting it is important for one to cope with stress by focusing on behavorial cognitive method to overcome tension, physical and psychological discomfort. Fasting coupled with behavorial cognitive activities has been shown to decrease depression symptoms and downstages anxiety scores in 80% of chronic pain patients after a few days, according to a study carried out by Dr. Michaelson in 2010. This is due to the release of endorphins, or feel good hormones, in the initial stages of fasting. Michaelson was also able to show that fasting can improve human sleep, significantly after 8 days of dawn to dusk periods of fasting or in intermittent fasting, as compared to pre-fasting sleep. Better sleep leads to better mood. This is due to improved levels of serotonin in the brain, a hormone that is associated with mediated satisfaction, happiness, optimism, modulating mood, cognition, learning memory and improves digestion and overall physiological functions. This explains the findings that fasting can significantly reduce migrane headaches. In terms of emotional benefit, fasting helps one to curb enthusiasm for consumerism that maybe, at times, unnecessary. The physical body isn’t the only thing that benefits from a break from eating. Fasting can also help you reset your relationship with food, according to psychologist Meredith Fuller. Planning to fast But before one plunge headfirst into a fast, make sure that’s the best thing for your body, as fasting may lead to malnutrition or other health complications in people with underlying health conditions. One popular method is intermittent fasting, in which you cycle between periods of eating and fasting. To stay healthy while fasting, it’s best to keep fast periods short, avoid intensive exercise, and stay hydrated. Eating enough protein and keeping a balanced diet when you’re not fasting can also maintain overall health and ensure successful fasts. Individuals who are sick, traveling, pregnant, breast-feeding, menstruating, or debilitated are exempt from fasting. 1. Ease into it. It is important to cut back on food gradually before going into longer periods of fasting, especially for people planning on completely avoiding food and drink during fast periods of fasting. This is important as abruptly cutting down on food may cause the body to go into “shock”’ as the body struggles to regulate energy levels. 2. Eat whole food and plenty of water before a fast. Eating foods high in sugar may temporarily make one feel full, as blood sugar levels temporarily rise, but when the levels plummet an hour or two later one may feel extremely hungry and weak, making it hard to last through the fast. 3. Cut down on activity. It is important to cut down on activity during periods of fasting to avoid straining the body, and ultimately causing fatigue caused by overworking th body at a time when the body’s salts and nutrients are not regularly replenished. 4. Ease out of it. At the end of one’s fast, it is important to replenish calories gradually to avoid rapid changes in blood sugar and avoid fatigue associated with consuming a large amount of food. Remember, whilst fasting is beneficial for physical and mental health, too much fasting may result in eating disorders that may result in health complications. Always consult your doctor for health fasting tips. Remember to eat healthy wholesome foods prior to every fasting period. Tips to consider before plunging into a fast include:

www.flourishinzim.com 28 Have you wondered what secret ingredient holds some families together? What makes some families effective, resilient, functioning, and happy, whilst others dysfunction and disintegrate. The world overflows with advice about early childhood, but smart thinking about later childhood is harder to find. Navigating nap time is a child’s play compared to navigating screen time. How do couples find time to nurture each other while spending time nurturing the kids. Research has shown that family is central to your overall happiness and well-being. One predictor of life satisfaction comes from spending time with the people you care about and in return care about you. Simply put, happiness is other people and the other people we hang around most are our families. Here are some secrets of happy families that were adapted from a book entitled “Secrets of Happy families” by Bruce Weiler. 1.Adapt all the time. In happy families, everyone is aware that everything is constantly changing, and that change is a continuous process. Just when kids start sleeping they stop napping, just when they start walking, they begin to throw tantrums, and just when they start putting themselves to bed they begin having homework, needing their parent’s help again. There is a need for agile development in families, to not be bound by fixed rules. Successful families are more versatile and embrace, restrategize and adopt change as it comes. Define what your family needs to be like and set rules to be adopted and have everyone gravitate towards being organized. Adaptation and being organized give each family member time to react to changes in real time. In agile development, it is important to ask what went well in our family this week? What things could we improve in our family? And what things the family will commit to working on this week? It is also important to develop an agile family manifesto detailing everything the family knows and believes. The manifesto can include a mix of the following solutions exist, children should be empowered, parents are not invincible, there is a safe zone within the family, and building flexibility within the family. The central factor with agile development is, always working hard to improve your family. 2. Eat Dinner together. Research and social science have highlighted the benefits of this simple family virtue over the years. A comprehensive study on this topic showed that children who have dinner with their parents have better academic achievement, fewer behavioral development issues, and are less likely to abuse addictive substances. However, it is important to note that whilst some other families may not all be able to sit for dinner together, any other meal such as breakfast would also be ideal, or even having dessert together. The key goal is to have everyone in one sitting. Remember it is not about what you eat, it is about getting the family together for a shared moment. It is important to note that during shared meals, have quality conversations that are inclined to the well-being of the family, let the kids speak more, and teach your kids something new every day. Secrets of happy families. “All happy families are alike, each unhappy family is unhappy in its way”-Leo Tolstoy.

29 OCT/NOV 3. Brand your family. Brand your family mindfully and consciously and take steps every day towards living that brand name, even if it’s small baby steps. Have your own family manifesto and work towards it consciously every day. Get everyone in the family to consciously and mindfully practice it. Structure your family and still remain flexible. Your family structure should allow you to become more effective and adjust your behavior according to situations. It is important to keep the spirit of agility that accepts and embraces the ever-changing nature of family life. The family branding should reflect the good qualities of happy families, namely effective communication, encouragement of individuals, commitment to the family, social connectedness, spiritual wellbeing, adaptability, appreciativeness, spending time together, and clear roles for each person. To achieve all of this it is important for each family member to have a win-win mindset for the family, to seek first to understand, to begin with, the end in mind, and to be proactive toward achieving family goals and making the family work. 4. Fight smart. Conflict is unavoidable and is something that is part of family life. However, how often people fight does not matter as much as how people fight. It is important to note that the important things in an argument are said in the first 4 or 5 sentences, and the rest is people saying the same thing usually louder and louder. It is important to avoid trashtalking during fights or using inflammatory and offensive language as words said can never be retracted. One of the most followed philosophies for constructive conflict is Ury’s philosophy. It encourages people to use words of the first narrative such as you and we-, we being the highlight of togetherness in a healthy relationship. It is also important to follow Ury’s five-step process which states that during a conflict, • Isolate your emotions. • Go to the balcony. • Step to their side. • Don’t reject, reframe. • Build them a golden bridge. Whilst it is important to express yourself, it is important to negotiate patiently during the conflict. It’s very hard to get someone to change their mind. It is important to know the person so that you know where to press the right pressure button to achieve resolution. Remember that the goal of negotiation is not to reach an agreement but to leave either side embittered. 5. Have difficult conversations instead of avoiding them. Avoiding the hard conversations leads to a tension build-up that often feels like a huge elephant in the room, one wrong move, and everything will fall apart. It causes mental unrest and is accompanied by strong feelings of insecurity. There are productive ways that build, that can be adopted when choosing to have hard conversations. When addressing difficult issues it is important to,

www.flourishinzim.com 30 • THINK ABOUT YOURSELF FIRST. Think about how you would have wanted the matter to be adjudicated in your utopic world. Be realistic, agile, and proactive towards the best interests of the family when considering this. When you have your answer, carefully and mindfully examine each person’s role in the matter to be discussed, and see if the adjudication is just and how it can be adjusted. If it is an argument that is being addressed, be more mindful of the choices made to fuel things up and less about how it started. Admit your responsibility. • THINK OF THE OTHER PERSON. Explore the other person’s motivation in their role in the issue to be addressed. A good way of doing this is inviting curiosity as to what is going on in the other person’s head. If you can be considerate of the other person you are in conflict with, it will serve you well throughout life. It is also important for parents during sibling fights to intervene and fairly adjudicate, how a parent reacts during sibling fights is important as it will teach the kids life lessons that they will carry on into old age. It is important however to note that for the above secrets to work, each of the members should understand each other’s love language and be able to live in service of one another.

31 OCT/NOV We all want great skin We all want great skin, but sometimes searching for the secret to a smooth, healthy, and glowing complexion can feel like a long and difficult journey. It can lead us to products filled with false promises and feeling overwhelmed with choices. It can see us spending stupendous amounts of money on products that don’t deliver.

www.flourishinzim.com 32 Certainly been there, done that! Do you relate? The truth is that great skin isn’t as complex as it looks. You can achieve that sought-after glow by centering on skinloving ingredients. In this article, I am going to take you through some of the best skincare ingredients you should look for in a product before purchasing 1. Skin essential fatty acids. Skin essential fatty acids are oils that our skin requires but cannot produce. The most beneficial skin essential fatty acids for our skin are Linoleic Acid (Omega-6), Alpha- linolenic Acid (Omega-3), and Oleic Acid (Omega-9), which is technically a ‘nonessential’ fat because the body can produce a small amount on its own. Skin essential fatty acids offer incredible benefits for the skin. They’re natural emollients, so they lock moisture into your skin and ease dry patches. They act as building blocks in the skin cells, strengthening the skin’s surface layers for a smoother, healthier, and youngerlooking complexion. The topical application of skin essential fatty acids helps to: • Strengthen and smooth the skin’s surface • Repair the skin barrier to improve moisture and elasticity by increasing collagen production • Soothe irritated, sensitive, and red skin • Reduce UV-induced photo-damage and signs of aging • Eliminate flaky, dehydrated skin • Nourish and protect skin against environmental damage • Retain moisture, regulate oil production, and maintain elasticity “Examples of skin oils and butter containing essential fatty acids high in linoleic acids are sweet almond oil, sunflower oil, argan oil, primrose oil, manketti/ mongongo oil, nhengeni or Ximena oil, and rosehip oil, to mention a few. Linoleic acids are light oils with low comedogenic ratings, hence they are suitable for moisturizing the face. Examples of high in oleic acids are avocado oil, coconut oil, moringa oil, marula, neem oil, olive oil, apricot oil, jojoba oil, palm kernel oil and squalene. Oils high in Oleic have a high comedogenic rating and are suitable for use on the body for sensitive dry, and aging skin. A mixture of oil high in oleic acids and linoleic acids can be used to neutralize breakouts, and prevent future clogs and infections.

33 OCT/NOV 2. Allantoin If you’re wondering what that is, allantoin is a chemical compound that comes from the extract of the comfrey plant. Some of the benefits of allantoin have long been associated with cell regeneration and skin healing. Basically, allantoin works in a way similar to an exfoliator. It removes dead skin cells from the outer layer of the epidermis, softening the keratin of the skin, and encouraging the growth of new skin cells. Allantoin is an effective anti-irritant for the skin, calming and soothing sensitive areas. It has been used to effectively help promote wound healing, and because it helps with cell regeneration, it has been used on treatments for skin that has suffered abrasions or burns. It has also been shown to calm eczema and other skin ailments. While the basic benefits of allantoin remove dead skin cells, it goes way beyond the capabilities of an alpha hydroxy acid exfoliator! It has the added benefit of promoting additional moisture in the area between cells, which helps keep your skin from experiencing transepidermal water loss, or moisture evaporating from the surface of the skin. 3. Squalane Another great skincare ingredient that you should look out for is squalane. Squalane is a natural oil that exists in your epidermis as squalene, in about 10 – 12%! Squalane is a derivative of squalene and is much lighter (and thus a better option for acne-prone skin). When made for skincare, it becomes squalane, and you may have seen it on store shelves or in some of your favorite products. Squalane is an emollient that draws moisture to the skin leaving it with a luminous look. Squalane is also a powerful antioxidant with antitumor properties, hence it is great for reducing visible signs of aging. Other benefits of squalene include reduction of fine lines and wrinkles, improve skin texture, alleviates skin irritation, non-comedogenic, controls sebum production, fades dark spots, and helps reduce temporary redness. 4. AHAs and BHAs Alpha hydroxy acids are a group of natural acids found in foods. Alpha hydroxy acids include citric acid (found in citrus fruits), glycolic acid (found in sugar cane), lactic acid (found in sour milk and tomato juice), malic acid (found in apples), tartaric acid (found in grapes), and others. In skin care, people use them as exfoliants to remove dead skin cells, as well as to treat specific concerns. AHAs are what are used in the famously recommended chemical peels. Popular uses for AHAs include smoothing the skin, reducing dark spots or hyperpigmentation, and reducing the appearance of scars. But they are not always suitable for darker skin tones. In this article, we will look at how AHAs work, their potential benefits, and how to use them safely. AHAs work by loosening the top layer of old skin cells by breaking down the gluey substance that keeps skin cells joined together. This encourages the skin to grow more cells, increasing cell turnover. There are several types of AHA. Improving skin texture. Overall, AHAs gently exfoliate the skin, reduce visible signs of aging, reduce hyperpigmentation, melisma and sun damage, and reduce acne. Beta hydroxy acids (BHAs) are a similar group of acids that also exfoliate the skin. Examples of BHAs include beta hydroxybutanoic acid, tropic acid, trethocanic acid, salicylic acid, which can also appear on ingredient lists as salicylate, sodium salicylate, or willow bark extract. BHAs and AHAs have similarities, but some find BHAs more effective for oily and acne-prone skin. This is because they can improve skin texture, reduce the shedding of skin cells inside pores, reduce the chances of blockage and break down blackheads and whiteheads. Salicylic acid is the most common BHA in skincare products.

www.flourishinzim.com 34 Another even tone skin active, which is also considered the Holy grail of skin care is Vitamin C. This incredible antioxidant, anti-inflammatory nutrient is known to improve skin tone and texture, hydrate the skin, and reduce signs of aging. However, Vitamin C comes in different forms which all affect the skin to different extents, of which some maybe” “irritant. One of the best forms of Vitamin C is L-ascorbyl palmitate which has a higher penetrability for the skin. Adding vitamin C to your skin care routine can not only brighten your complexion but also protect against skin damage caused by sun exposure and harmful free radicals. Another great ingredient to check for in your even tone / skin brighteniong skin care product is Ferulic acid which helps to enhance the effects of Vitamin C and E. Ferulic acid is ideal for breaking up pigment and evening out skin tone. 5. Even tone actives The most common even tone actives of today are niacinamide, Vitamin C complex, and ferulic acid. Nicotinic acid (also generally known as niacin) and niacinamide (also known as nicotinamide) are similarly effective as a vitamin because they can be converted into each other within the organism. The blanket term vitamin B3 is used for both. Niacinamide is a component of important coenzymes involved in hydrogen transfer. Here, the two codehydrogenases, nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP) are of central importance. The topical application of niacinamide has a stabilizing effect on epidermal barrier function, by reducing water loss and improving moisture content of the epidermal layer. Niacinamide leads to an increase in protein synthesis (e.g. keratin), has a stimulating effect on ceramide synthesis, speeds up the differentiation of keratinocytes, and raises intracellular NADP levels. In ageing skin, topical application of niacinamide improves the surface structure, smoothes out wrinkles and inhibits photocarcinogenesis. It is possible to demonstrate antiinflammatory effects in acne, rosacea and nitrogen mustardinduced irritation. Because of its verifiable beneficial effects, niacinamide would be a suitable component in cosmetic products for use in disorders of epidermal barrier function, for ageing skin, for improving pigmentary disorders and for use on skin prone to acne. However, skincare products containing niacinamide should also have soy lecithin to some degree to increase the skin’s permeability to niacinamide.

35 OCT/NOV 6. Sun Protective Factor (SPF). There is a lot of confusion or lack of clarity about use of sunscreen and who actually needs sunscreen. To answer that question, everybody needs sunscreen! Its easy to think that one will be working in doors or travelling in a closed up automobile, but at some point during the day the sun rays heats us. It is important to apply sunscreen daily especially in winter when we are vulnerable to sun bathing. It is important to apply sunscreen especially on the exposed parts of our body such as the face. How to works. Of the ultraviolet rays, UVB rays are the ones that cause sunburn when you have been indulging in a little too much time outdoors, without adequate protection. SPF is a measure of how much solar energy (UV radiation) is required to produce sunburn in the presence of sunscreen, relative to the amount of solar energy required to produce sunburn on unprotected skin. As the SPF value increases, sunburn protection increases. When we look at the difference between SPF levels, SPF 30 and SPF 50 for example, this comes down to the percentage of the sun’s UVB rays that the product can block. A product with an SPF level of 15 will block around 93% of the sun’s UVB rays. You will often find SPF 15 in makeup and skincare products. However, in sunscreens, the industry standard, and the SPF recommended by Dermatologists is generally SPF 30 and above. A sunscreen with SPF 30 will protect you from around 96.7% of UVB rays, whereas an SPF of 50 means protection from about 98% of UVB rays. Anything beyond SPF 50 makes very little difference in terms of risk of sun damage, and no sunscreens offer 100%” “protection from UVB rays. However, considering the Zimbabwean weather, an SPF 30 would be more ideal for the body and a sunscreen with SPF 50 would be ideal for the face in summer. 7. Cocamidopropyl betaine/ Cocobetaine Cocamidopropyl betaine is a coconut derived skin detergent and surfactant that is used in personal care products. Cocamidopropyl betaine is popular for its gentleness on the skin and its ability to deeply moisturize the skin during cleansing. It is used to reduce static, condition the skin and hair, and increases the foaming action of cleansers. Cocamidopropyl betaine is versatile enough to be featured across many different skincare products, but it does have a few common purposes that make it so popular. • It’s cleansing: Since it binds to dirt, it’s great for ridding the skin of oil and grime picked up from the day. It’s also good at removing makeup. • It’s hydrating: Being derived from coconuts, Cocamidopropyl betaine is very hydrating. In fact, a study carried out in Britain says it’s much more hydrating than most other ingredients that are used as surfactants. • It’s gentle: Since it cleans the skin by lathering up and bonding to the impurities, it’s super gentle on the skin. • It can be used daily: This is definitely a product that you’ll want to integrate into your daily routine if you’re not using it already. It’s great at removing impurities that build up as a result of makeup or environmental pollutants. • It’s great as a pre-moisturizing wash: If you’re looking for a body wash that’s gentle on your skin, this is the way to go. It sets a perfect base for any post-shower moisturizers. The trick for healthy glowing skin isn’t only to invest in good skincare products but also to lead a nutritionally, physically, and mental health life. Apart from choosing the right skin care products, it is important to develop a good skincare routine and religiously follow it. Remember, loving and investing in your skin is not vanity it is sanity!”

www.flourishinzim.com 36 May you please briefly introduce yourself. I am Sharon Hook a Trustee of Miracle Missions and head of Waste Management/Environmental Clean & Green. Miracle Missions Trust is a non-profit organisation whose primary function is Nation Building. We identify critical community needs in vulnerable communities and then identify people, organizations and resources capable of meeting that need. Through networking and relationships, we identify who does what best, connect these people and organizations, and then coordinate all efforts to meet the need. What inspired you to start? The 2008–2009 cholera epidemic in Zimbabwe resulted in 98,585 reported cases and 4,287 reported deaths, making it the largest and deadliest outbreak in the history of Zimbabwe. Most of those deaths occurred in Harare, my heart cried out “people shouldn’t be dying of cholera in the 21st century”, so what can we do! Our community needed education on the dangers of illegal dumping and burning of waste, blockage of water systems, allowing toxins into our water systems. We visited the Mayor of Harare, held the first network meeting at Town House in October 2010, brought 18 stakeholders together and launched an Anti-littering Illegal dumping campaign. Which other groups and communities do you work with and what exactly do you work on? We partnered with the City of Harare, Ministry of Climate Change, Environment and Hospitality, EMA (Environment Management Agency) Essentially Miracle Missions Clean & Green is focused on “sustainable solutions” we bring together all the stakeholders in a community from the concerned individual to the local businesses, churches, schools, embassies and government departments. It’s about sustainability, not just cleaning up, adopting city land, placing dustbins, recycling awareness and education. One of our aims is to help people be aware and responsible for the waste they produce at home and their workplace and dispose of it in a responsible manner. Interview with Sharon Hook. “ Our city is in crisis and needs everyone to work together to create a clean & green environment. We support Green Expo, a Member of Clean Up the World, on the board of the Association of Zimbabwe Recyclers, and continue to hold waste management network meetings on the first Tuesday of every month. In 2018 we joined the National Clean Up committee and welcomed the launch of the NATIONAL CLEAN UP – “MY ENVIRONMENT MY PRIDE” on the 4th of December, 2018 by The President, Honourable E.D. Mnangagwa. Partnering with SPAR ZIMBABWE (their mission statement “Better Together”) we are committed to a recycling clean up (green/black bag) in all communities on the 1st Friday of every month from 8-10 am, inviting everyone to join us or make a difference in their community.

37 OCT/NOV What challenges have you faced with the Clean and Green Projects? The biggest challenges are finding sponsorship or funding to execute sustainable projects, the commitment of communities working together to maintain a clean environment, a mindset that the council is responsible to pick up their litter, lack of bagging litter at the household level, and illegal dumping and littering. What would you say to the general public about waste management? Our city is in crisis and needs everyone to work together to create a clean & green environment. Rethink, reduce, re-use, recycle and reduce waste to landfills. Compost, re-use grey water, and start a worm farm with your kitchen waste. Be responsible, pay your rates so our city council can be effective, engage with your district office, drop off recycle waste at recycle transfer or drop off centers. Engage with a Recycling Refuse Collection Service and support community projects earning a living from waste. Have you considered recycling as a solution to sustainable waste management? We have promoted recycling for the past 11 years with a recycling flyer, school recycling programs, waste fashion shows, and promoted recycle transfer and drop off centers, The Association of Zimbabwe Recyclers has been established, and helped implement a recycling program in all SPAR stores across Zimbabwe, submitted recycling transfer station proposals to the City of Harare and different communities, supported community-based art and craft recycling projects, partnered with embassies with environmental and waste awareness through art (Death by Plastic, Painted Dustbins, Waste No Waste Trash is Treasure, Wetland Dry Water is Life and the Pomona Art Wall. How has youth involvement helped the project? We do have Young Champions for the Environment and Youth participate in clean-up campaigns, including the National clean-up. However, most young people are not very receptive and do not think it is their responsibility, economics, and the cost of transport prevent the Youth from volunteering. We believe governing authorities and industry should INSPIRE the young people with incentives and/or financially support green initiatives, there is “green funding available”. Let’s create jobs, giving our Youth Hope and a Future. Concluding remarks. The responsibility to protect the environment through waste management needs to be presented as an individual and collective effort. The successful protection of the environment collectively involves citizens, city councils, waste collection companies, manufacturers, and the national government. For further information: Sharon Hook Clean & Green CELL 0772 240 442 Email - [email protected] It’s about sustainability, not just cleaning up, adopting city land, placing dustbins, recycling awareness and education. One of our aims is to help people be aware and responsible for the waste they produce at home and their workplace and dispose of it in a responsible manner. “

www.flourishinzim.com 38 IT IS NOT BY COINCIDENCE THAT FATHER’S DAY WAS INSPIRED AND ADVOCATED, BY WOMEN. THE FIRST KNOWN FATHER’S DAY SERVICE OCCURRED IN FAIRMONT, WEST VIRGINIA, ON JULY 5, 1908, AFTER HUNDREDS OF MEN DIED IN THE WORST MINING ACCIDENT IN U.S. HISTORY. Grace Golden Clayton, the daughter of a dedicated minister, proposed service to honor all fathers, especially those who had died. However, the observance did not become an annual event, and it was not promoted; very few people outside of the local area knew sfathers. A year later, Anna Jarvis and the notion of Mother’s Day inspired Sonora Smart Dodd of Spokane, Washington, in 1909. After her mother Ellen died giving birth to their youngest child in 1898, her father, William Jackson Smart, a farmer and Civil War veteran, reared Sonora and her five brothers alone. Sonora, then 27 years old, had the idea while attending a Mother’s Day church ceremony in 1909. Sonora persuaded the Spokane Ministerial Association and the YMCA to set aside a Sunday in June, as a way to honor Fathers like hers. The ministers chose the third Sunday in June so that they would have more time after Mother’s. It set the path to a series of events that led to the global celebration of the day. Today we live in a society where the typical gendered duties in the home aren’t clearly defined. Despite this, research has shown that fathers’ involvement with their children has a significant impact on the health and development of both their children and their families. In research by the American alliance, the effects of paternal impact on child outcomes were examined at each stage of a kid’s development (prenatal, infancy, childhood, and adolescence). A fathers’ physical and mental health is strongly correlated to their children’s health a pivotal point in research. The mainstream research support policies that promote more accessible and prolonged paternity leave. There has been enhanced medical attention for paternal postpartum depression. Governments along with psychological institutions have worked to promote paternal presence. Paternal presence and involvement have been shown to have a correlation in the reduction of drug addiction, depression, adverse birth outcomes, and improved learning abilities as well as adaptability. Father involvement in a child’s life from birth has been demonstrated to benefit children in a variety of ways, but it must be viewed as part of a supportive family system. One of my favorite examples is a song entitled “yes yes we can” by the Pointer Sisters from the 1970s, there is a great insight as to what men should be like in their families. The lyrics are about men’s upliftment of each other and respect for their women as well as being present and involved in their children’s lives. So let’s come together as men, and create happy families, and ultimately a happy world and future by investing in our presence and involvement with the family. Let’s take care of our children for they are our biggest hope for the future. Father’s day

39 OCT/NOV ...research has shown that fathers’ involvement with their children has a significant impact on the health and development of both their children and their families.

www.flourishinzim.com 40 The genesis of Mother’s Day? HAVE YOU EVER WONDERED WHERE MOTHER’S DAY CAME FROM AND WHY WE CELEBRATE IT? WE DISCUSS THE TRADITION’S ORIGINS AS WELL AS SOME SURPRISING DETAILS. As Mother’s Day approaches, we’ve prepared all you need to know about the date, history, and significance of Mother’s Day 2022. It’s that time of year when you give thanks to your mother for bringing you into the world and caring for you. The link between a mother and her kid is something to be treasured forever, and one day is insufficient to honour motherhood. Every year, however, a day is set aside to honour mothers all around the world who work without compensation and without holidays to fulfil their responsibilities. A mother is thought to be the embodiment of love, kindness, and sacrifice, enduring all the difficulties and working for her children.

41 OCT/NOV The Origins of Mother’s Day The origins of Mother’s Day can be traced back to an ancient Greek spring celebration dedicated to mother goddesses. The Greeks used the occasion to celebrate Rhea, Cronus’s wife and the mother of numerous Greek gods. Hilaria, a spring festival devoted to Cybele, a mother goddess, was also celebrated by ancient Romans. It’s worth noting that rites honouring Cybele began 250 years before Christ’s birth. The Ides of March celebration, which included parades, games, and masquerades, lasted three days and included offerings in the temple of Cybele. The ceremonies were so well-known that Cybele’s worshippers were expelled from Rome. In honour of the Virgin Mary, the Mother of Christ, early Christians had a Mother’s Day-style event on the fourth Sunday of Lent. The holiday was expanded in England to cover all moms. Mothering Sunday was the name at the time. Mother’s Day has a relatively recent history in England, dating back to the 1600s. On the fourth Sunday of Lent (the 40-day period leading up to Easter), a Mothering Sunday was observed to honour mothers. Children brought gifts and flowers to honour their mothers during a prayer ceremony at church honouring Virgin Mary. Employers urged servants, apprentices, and other employees who were away from home to respect their mothers. Children used to bring gifts and a unique fruit cake or fruit-filled pastry known as a simnel. Similar days were commemorated by Yugoslavs and citizens in other countries. By the nineteenth century, the custom of commemorating Mothering Sunday had nearly vanished. After World War II, however, American servicemen brought the tradition back, and commercial organizations used it as a sales opportunity.

www.flourishinzim.com 42 To begin, Anna would send Carnations to her mother’s church ceremony in Grafton, West Virginia. Carnations were her mother’s favourite flower, and Anna thought they represented a mother’s, unconditional love. Later, Anna and her followers lobbied for the formal declaration of Mother’s Day via letters to those in positions of influence. The effort paid off. Mother’s Day had become a national holiday in practically every state by 1911, and as mentioned on May 8, 1914, President Woodrow Wilson signed a Joint Resolution declaring the second Sunday in May as Mother’s Day. Nowadays, Mother’s Day is observed in a number of nations, including Zimbabwe, South Africa, Nigeria, Kenya and so many other African countries. People celebrate the day to honour their moms and express gratitude for their unconditional love and support. The day has become extremely popular, with phone lines in some nations experiencing peak usage of video Sources: Mother’s Day Article Available at https://www.mothersdaycelebration.com/mothers-day-history.html The National Women’s History Alliance https://nationalwomenshistoryalliance.org/ Mother’s Day origins: What is the history of Mother’s Day? https://www.goodto.com/family/why-celebrate-mothers-day-tradition-532697 Mother’s Day, Wikipedia Team https://en.wikipedia.org/wiki/Mother%27s_Day The Editors of Encyclopaedia Britannica: Mothers Day https://www.britannica.com/topic/Mothers-Day calling “umama”. On Mother’s Day, there is also a practice of giving flowers, cards, and other gifts to moms/grannies/aunts. The festival has become extremely commercialized. Florists, card makers, and gift dealers regard the day as a tremendous commercial opportunity and profit from a well-planned promotional campaign. In the early 1900s Mother’s Day was established by Anna Jarvis of Philadelphia, whose mother had founded women’s associations to encourage friendship and health. She had a memorial service at her late mother’s church in Grafton, West Virginia, on May 12, 1907. Within five years, nearly every state had declared the day a holiday, and President Woodrow Wilson declared it a national holiday in 1914. Despite Jarvis’ promotion of wearing a white carnation as a tribute to one’s mother, the habit of wearing a red or pink carnation to indicate a living mother or a white carnation to represent a departed mother evolved. Over time, the day was broadened to include those who fulfilled mothering duties, such as gogo and aunts. What had started off as largely a day of honour became associated with the mailing of cards and the giving of presents, and Jarvis spent the last years of her life fighting to abolish the holiday she had created in protest of its commercialization.

43 OCT/NOV Skin glow egg mask recipe One nourishing face mask that gives the skin a lovely glow is egg white, yogurt, and avocado. Avocado is rich in skin essential fatty acids and hydrates the skin without weighing it down, making it look plump and smooth by reducing fine lines. It also calms the skin and shields it from damaging UV rays, as it is rich in the anti-oxidant lutein. Egg whites are rich in albumin, a simple protein that tightens pores and removes excess oil. The lactic acid in yogurt naturally exfoliates the skin and helps yogurt prevent premature aging. These work well for the skin when combined with egg whites. Recipe and Instructions: • Take 1 egg white • Add 1 teaspoon of yogurt • Take around 1/4th of a ripe mashed avocado • Mix it all together to form a paste • Apply it to the face and neck and let it sit for 20 minutes • Rinse off with lukewarm water and moisturizer. • Do this twice a week for best results

www.flourishinzim.com 44 Reference Evenepoel, P., Geypens, B., Luypaerts, A., Hiele, M., Ghoos, Y., Rutgeerts, P., 2018. Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. J. Nutr. 128, 1716–1722. Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., Purpura, M., Ziegenfuss, T.N., 2017. International Society of Sports Nutrition Position Stand: protein and exercise. J. Int. Soc. Sports Nutr. 14, 20. doi:10.1186/s12970-017-0177-8 Macnaughton, L.S., Wardle, S.L., Witard, O.C., McGlory, C., Hamilton, D.L., Jeromson, S., Lawrence, 2016. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol. Rep. 4. doi:10.14814/phy2.12893 Bodybuilding Egg Protein Shake Bodybuilding is the use of progressive resistance training to regulate and grow one’s muscles (muscle building) by muscle hypertrophy for aesthetic objectives. Bodybuilding diets are good to take for people aiming to gain weight, as they promote healthy weight gain. The bananas in the recipe are a great source of carbs, which means they are good to have before or after a workout. Bananas are also high in potassium, which helps replenish electrolytes lost during a workout, in addition to other micronutrients, such as manganese, vitamin B6, and vitamin C. Vitamin C. It is a potent antioxidant. This means you have a greater muscle recovery making you all set and ready for your next training session. Bananas are a good source of micronutrients like Riboflavin (B2), which allows the body to efficiently use oxygen, and Vitamin B6. It aids in the process of turning food into energy, Potassium aids in muscle contraction. Magnesium along with potassium, magnesium helps prevent muscle cramps. It also helps in the production of proteins, and blood glucose control. The egg in the recipe is rich in protein and is boiled to increase the bioavailability of the proteins in the recipe. In fact, it contains the perfect balance of nutrition to support muscle growth and replenish depleted glycogen stores after intense exercise. Milk also contains casein protein, which is slow absorbing and a good option to drink before bed. Recipe and Instrructions: 1 large ripe banana, cold 1 large boiled egg 1 cup milk, cold 1 tsp vanilla extract (optional) Add honey or sugar to taste (optional)

45 OCT/NOV Recent research tells us otherwise. A more vigorous look at the science absolves eggs. There is no scientific evidence linking eggs to higher rates of coronary artery disease (the fancy name for clogged arteries and heart disease) nor death rates. Eggs are having a renaissance and being taken for its true nutritive value. Not only are eggs safe but they have certain positive health benefitshere are a few egg- cellent examples. What about the cholesterol ? Whilst eggs contain at least 200 - 300 mg of cholesterol, which is above the dietary recommended values, a recent study by Dr. Juliet Gray, a Registered Public Health Nutritionist, from Guildford, Surrey, UK showed that this is not of concern. The cholesterol in eggs is however, the good kind, the kind that is heart healthy and also great for your body. An increase in this heart healthy type of cholesterol helps to reduce the aspect ratio of the bad kind of cholesterol known as low density lipoproteins (LDL). The liver produces huge amounts of cholesterol, however, when healthy dietary cholesterol is factored in, such as from eggs, the liver then produces less cholesterol in the form of LDL. In light of that, it is important to note that cholesterol from eggs, is high-density lipoprotein, which is associated with a reduced risk for CHD. What about the fat? Another ingredient that has scared people off eggs, is their high-fat content. However not all fats are created equal. There are good fats and bad fats. Eggs contain a heart-healthy kind of fat, known as polyunsaturated fats actually lower cholesterol concentrations in the blood, in part by helping us get rid of bad cholesterol. These changes protect against atherosclerosis and ultimately CHD. Egg It turns out eggs have been given a bad rap! For years the public was told eggs were responsible in part for heart attacks. Heart doctors urged their patients to find healthier alternative breakfast foods such as oatmeal, yoghurt and fruit. It was generally the doctrine that eggs were high in cholesterol and cholesterol was bad for the heart. Eggs were banished to the blacklist of foods, they were to be avoided at all costs!

www.flourishinzim.com 46 What else do eggs have in them. Apart from the misunderstood facts on the high content of cholesterol and fats which have been condensed above, eggs contain other nutrients such as choline, Vitamin D, lutein, zeaxanthin, vitamin A, vitamin B2 (riboflavin), vitamin B12, selenium, and iodine, and other essential minerals and trace elements, including phosphorus. Did you know eggs are great brain food? Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain and various other functions. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient. The B Vitamins in eggs help with normal nerve function, improved skin health, reduce the incidence of diabetes type II, red blood cell formation, and DNA synthesis, and ultimately prevent major birth defects. This isn’t a shock as eggs are naturally meant to be growing points for embryos. Lutein and zeaxanthin are part of the components that make eggs highly nutritive and are part of several nutrients that help counteract some of the degenerative processes that can affect our eyes. Lutein and zeaxanthin are powerful antioxidants that accumulate in the retina of the eye. Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders. Egg yolks contain large amounts of both lutein and zeaxanthin. In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28– 50% and zeaxanthin by 114–142%. In addition to this, eggs are also high in vitamin A, a nutrient that in deficiency, is the most common cause of blindness, globally. In light of this new information, let’s get an eggy diet as an egg a day keeps the doctor away!

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