Project Dignity

Actively participating in meaningful activities with local, regional and global communities, is an integral part of a student’s education at Canadian International School. Through classroom investigations, community partnerships, and other service and leadership opportunities, our students develop a sense of empathy and learn the importance of giving back.

With this purpose in mind, our MYP design students recently participated in a project to design a set of stylish clothing protectors that elderly residents at St Luke’s Eldercare Centre would be happy to wear during mealtimes. Maintaining dignity and autonomy is something we often take for granted, but it can be a challenge for the elderly. Even something as simple as a clothing protector worn during mealtimes can represent a loss of dignity because it looks too “institutionalised”......

Students conducted research to understand clothing protectors across a range of markets, with a particular focus on those that were used in hotpot restaurants. They tested different fabrics to find options that were both water and stain-resistant. Many students had no prior experience working with textiles or using a sewing machine, so the project really pushed them to develop some new skills and understandings.

The collaboration was also a perfect opportunity for our design students to put the skills they’d acquired to practical use. They were encouraged to develop design thinking and to understand how to approach problems from a troubleshooting / exploratory perspective.

After the project was completed, students hosted an exhibition and invited Mr Edwin Lim from St Luke’s Eldercare Centre to view their creative solutions and provide his feedback. The response was really positive. St Luke’s residents mealtimes can now be a stylish affair for all to enjoy!

What are the possible causes of sensitive teeth?

Tooth sensitivity is a brief sensation of sharp pain experienced when the dentinal layer of a tooth is exposed to stimuli; typically thermal in nature.

Dentin is the yellowish layer found beneath the outermost white and hard enamel.

When the protective enamel layer is lost or when gum recedes, stimuli such as hot, cold, sticky or acidic food comes into contact with the inner layers of the tooth and a signal is sent to the nerves inside the tooth. This in turn sends a signal to the brain and pain is felt.

These are some of the conditions that might cause tooth sensitivity (most of them involve the loss of the protective layer and cause exposure of the inner layer).

• Tooth decay (cavities) and worn fillings

• Cracked tooth

• Gum disease and receding gums

• Worn tooth enamel

• Recent dental work

• Post teeth whitening procedure

With so many possible causes of tooth sensitivity, it is best to consult your dental specialist/dentist to identify the root cause so that an appropriate treatment plan can be proposed. Depending on the cause, your dental specialist/dentist may suggest treatments such as:

• Root canal treatment

• Filling or crown

• Gum treatment and gum graft

• Use of desensitising toothpaste

• Use of fluoride gel

Dr Irene Sim is a Dental Specialist in Endodontics with Specialist Dental Group®. She received her specialty training in Endodontics from the National University of Singapore. Dr Sim has a special interest in dental traumatology, revascularisation, apexification, non-vital bleaching & cracked teeth management. (65) 6734 9393 | www.specialistdentalgroup.com

Gingerbread Biscuits

Ingredients:

• 75g butter
• 3 ½ tbsp golden syrup
• 60g soft light brown sugar
• 175g plain flour
• ¼ tsp bicarbonate of soda
• 2 tsp ground ginger

Here's what to do:

1. Add butter, golden syrup and light brown sugar to a pan. Stir on a low heat until sugar has dissolved.
2. Add flour, bicarbonate of soda and ginger to a mixing bowl then stir together. Make a well in the centre and pour in the sugar and butter mixture.
3. Stir together to form a dough (or use your hands).
4. Wrap in cling film and let chill for 30 minutes to firm up.
5. Lay the dough between two sheets of baking parchment. Press dough lightly with a rolling pin. Give a quarter turn than repeat.
6. Give it a final quarter turn, then start to roll backwards and forwards, giving regular quarter turns. Until dough is roughly thickness of a $1 coin.
7. Using a biscuit cutter to cut out the shapes.
8. Bake at 190°C for 10 to 12 minutes, until lightly golden brown.
9. The biscuits won't be firm but will harden when left to cool outside the oven.
10. Decorate with piped icing (optional).

Receive 10% Off Helper Cooking Courses & Focus Classes.
Quote CAS10 when booking. http://www.expat-kitchen.com

FitBit: How To Workout Whilst Working At The Office

By Jessica Gan

Do you work in an office and struggle to squeeze in exercises throughout the week?

Here are some “Deskercises” you can perform at the office desk to beat a sedentary work life.

Other tips that appear simple but often we do not do them:

• Whilst sitting at the desk, remove the contents in your pocket. The imbalance in shape can cause your spine to lean into one direction, subconsciously. You may be surprised to find your posture improve from this small change.
• Most offices have a nursing room. If required, ask HR for permission to use the room to do short exercises if you really cannot do the obvious ones at the desk.
• To relieve tension in the shoulders, do a shrug and bring your shoulders to the ears. Hold for 5 seconds and release. (Just make sure you do not do this in front of your boss when he/she asks you for your work KPIs!)

Enjoy!

More tips email Jessica at jessica.gan@alumni.utoronto.ca

Vanilla Plum Cake

Serves 8

Ingredients:
   •  300g unsalted butter, softened
    •  1½ cups sugar
    •  3 eggs
    •  Rind of one lemon, grated
    •  1 teaspoon of vanilla essence
    •  ½ teaspoon cinnamon
    •  1 cup of yoghurt or buttermilk
    •  3½ cups self raising flour, sifted
    •  8 plums or 4 peaches/nectarines, stones removed and sliced

Here’s what to do:

1. Preheat oven to 180°C. Grease and line a large cake tin.
2. Cream the butter and sugar together until a light pale colour.
3. Add in the eggs, one at a time. Continue to blend together.
4. Mix in the lemon rind, vanilla and cinnamon.
5. Gently fold in the yoghurt/buttermilk and flour.  Don’t over mix.
6. Spoon mixture into a large flat baking tin.
7. Place the fruit on top, don’t push in.
8. Bake for 50-60 minutes until a skewer comes out clean.
9. Allow to cool for 10 minutes in the cake tin before turning out.
10. Dust with icing sugar and serve warm or cold.

Receive 10% Off Helper Cooking Courses & Focus Classes.
Quote CAS10 when booking. http://www.expat-kitchen.com

Ask the Dentist: Root Canal Treatment

Q: What are the risks of not getting a root canal treatment?

A: Root canal treatments are usually indicated for the management of dental pain and treatment of inflamed or infected pulp.

If pulp inflammation or infection is left untreated, it can cause pain or lead to abscess formation. An abscess is an accumulation of pus (thick, yellowish fluid) that is formed naturally by the body to contain an infection and prevent it from spreading. It can appear as a pink/red swelling and may cause pain due to pressure from building up of pus.

A tooth remains infected until root canal treatment is completed or the tooth is extracted.
While the pain may subside with the help of medication, the infection will not go away without treatment. Patients are encouraged to seek treatment promptly to prevent the infection from spreading and causing damage to surrounding structures such as teeth, bone or sinus.

Root canal treatments are usually done under local anaesthesia so there is minimal discomfort. For patients who are nervous, intravenous sedation can help treatment to be completed in a safe and comfortable manner.

You can discuss any concerns or questions with your endodontist/dentist so that they can advise the most suitable option to save your teeth with minimal discomfort.

Dr Irene Sim is a Dental Specialist in Endodontics with Specialist Dental Group®. She received her specialty training in Endodontics from the National University of Singapore. Dr Sim has a special interest in dental traumatology, revascularisation, apexification, non-vital bleaching & cracked teeth management.
www.specialistdentalgroup.com | (65) 6733 7883

FitBit: Osteoporosis

Osteoporosis affects both men and women. It causes bones to become weak and brittle and increases risks of fracture, should a fall happen. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine. 

So what can we do about it?

Now we know what to do… but what about what NOT to do?

High-impact exercises 

• E.g., jumping, running may lead to fractures in weakened bones.

Bending and twisting 

• E.g., forceful exercises twisting at the waist or jerky sit up actions, can increase your risk of compression fractures in your spine. For instance, golf, tennis, bowling and some yoga poses.

Self-care is essential. Make no bones about it.

Enjoy the workout!

More tips email Jessica at jessica.gan@alumni.utoronto.ca

OUTDOOR LEARNING: EXCURSION WEEK BLISS IN SEDILI BESAR

Outdoor learning plays an integral part of a student’s education at CIS. No matter the age or subject, we aim to extend lessons into the outdoors whenever there is an opportunity for students to learn in a purposeful manner. 

Outdoor learning plays an integral part of a student’s education at CIS. No matter the age or subject, we aim to extend lessons into the outdoors whenever there is an opportunity for students to learn in a purposeful manner.

The length and focus of our outdoor learning programmes varies depending on the age. In Kindergarten, it takes place in our Outdoor Discovery Centre while in the older grades it involves activities such as Open Minds (hands-on learning experiences in settings such as Fort Canning) and Excursion week.

Excursion week involves all students in grades 4 to 11 spending a week in Singapore or other countries in the region and learning to be independent, take risks, show initiative, lead, work in teams and care for other communities.

In May, fifty grade 9 students went on an expedition to Sedili Besar in Malaysia. During the trip, they took part in a variety of meaningful environmental, team-building and service activities. The objective was to help them develop an international mindedness and sense of responsibility, and understand how small actions can make a meaningful contribution to the community.

“We did lots of cool outdoor activities like kayaking, a ropes course, orienteering and mangrove exploring,” explained student Rafael Gubbels . “We also visited a palm oil plantation (wow, what a complex issue facing our region!) and an organic fruit farm where we learnt how to create organic fertiliser and protect fruit without using pesticides.”

“Another highlight was volunteering at a local Rohingya refugee school where we facilitated two different art therapy exercises; one designed to break down negative feelings and the other to strengthen group bonds and identity. Afterwards, the children built their dream houses out of lego - it was fascinating to see what they believed was necessary and desirable! I really enjoyed visiting the school. I was able to learn about the situation the children are in and how they’ve coped with it. I greatly benefited from the experience and would love the chance to do it again.”

For more information about CIS and their Excursion Week programme visit https://www.cis.edu.sg/learning/outdoor-learning

Ask the Dentist: Brushing For Babies

Q: When should I start brushing and flossing my baby’s teeth?

A: Brushing should begin once your baby’s first teeth emerge although cleaning the gums and tongue with a washcloth can begin right from birth!

Use a small soft bristled toothbrush to gently clean the new teeth. Done twice a day, this will only take a few seconds. The first few teeth appear between 6 to 8 months of age. Using water or a non-fluoride toothpaste is appropriate for this age. Fluoride prevents cavities and is found in some toothpastes. Your paediatric dentist will be able to advise you when it is most appropriate to make this transition.

Flossing helps to effectively remove bacteria and food debris that get caught in between baby teeth. Most families do this once a day, with the brushing at night. Many parents find flossers easier to use than the string-type floss wound around their fingers.

Research has shown that children who start seeing the dentist early have less cavities and better dental health. In addition to good daily home care, parents are encouraged to bring babies for their first dental check up before their first birthday. Your paediatric dentist will check to ensure your child’s dental growth and development is on track and identify any areas of concern early. We can also demonstrate the right way to brush your child’s teeth. These early visits can be lots of fun and go a long way to getting your child used to seeing the dentist.

Dr Tabitha Chng is a Dental Specialist in Paedodontics (Children’s Dentistry) with Specialist Dental Group®. She received her specialty training in Paedodontics from University of Toronto, Canada. She is currently the only Paediatric dentist to be dually certified by both the American Board of Paediatric Dentistry and the Royal College of Dentists of Canada. Dr Chng loves to see children smile and constantly strives to create a safe and relaxed environment for kids to enjoy their visits. Besides fighting cavities, she has a special interest in paediatric sleep medicine (eg. tooth grinding, snoring) and early management of crooked teeth without braces.
www.specialistdentalgroup.com | (65) 6733 7883

Preparing children for the future

Children today, whether they know it or not, are in an incredibly exciting and unique position. Gone are the days where exam results alone dictate your success. So how to prepare your child for what lies ahead? At CIS we focus on four key areas to ensure our students are ready for their future, no matter where they end up in life.

Making Connections

These days learning is all about making connections – whether between theory and practice, or intention and action. One of the ways we bring lessons to life and allow students to connect their classroom learning to real world examples is through outdoor learning; a fundamental part of the school’s approach to a balanced education. Students experience the Open Minds Programme – a unique hands-on learning experience which takes place in locations such as Fort Canning – as well as field trips and excursions around Singapore.

Asking Questions

CIS teaches students HOW to ask questions, and to process the answers by connecting, analysing and surmising. Just like in real life, local and global issues are examined in relation to the curriculum, and lessons span across subject areas. An inquiry-based teaching style encourages students to ask questions, and develops their ability to problem solve, think critically and find creative solutions.

Creating and Implementing Ideas

At CIS we not only teach students how to come up with innovative and fresh ideas, but also how to take those ideas and turn them into action. Our unique STEAM programme is integrated from Kindergarten to Grade 12, and allows students access to stimulating maker spaces, where they can use traditional and cutting edge equipment to work together on projects.

Communicating Effectively

Communicating well has never been more important, regardless of age or industry. Whether it’s writing, speaking, or being bi-lingual, these are essential skills that cut across industries and allow students to effectively shape the world they will eventually lead. CIS students are required to study an additional language from Junior Kindergarten, and take daily classes in either Mandarin, French or Spanish. We also offer two bi-lingual programmes in Chinese-English or French-English.

To find out more about CIS visit our website www.cis.edu.sg or call 6734 8088 to book a tour.

Banana, Oatmeal and Dark Chocolate cookies

Makes 24 smallish cookies

Ingredients:

• 1½ cups ripe bananas, well mashed
• 1tsp real vanilla extract
• ¼ cup coconut oil
• 2 cups rolled oats (not instant)
• 2/3 cup almond meal
• 1/3 cup finely shredded coconut (unsweetened)
• ½ tsp cinnamon
• ½ tsp fine sea salt
• 1tsp baking powder
• 175g good quality dark chocolate, chopped into small chunks
  
  

Here’s what to do:

1. Preheat oven to 180°C and grease a baking tray.
2. In a large bowl, combine the wet ingredients: bananas, vanilla extract and coconut oil.
3. In another bowl, combine the dry ingredients: oats, almond meal, shredded coconut, cinnamon, sea salt and baking powder.
4. Mix dry ingredients into wet ingredients and allow to sit for 10 minutes. Leaving the oats to soak a bit will make them much easier to bind.
5. Stir in the dark chocolate (can be replaced with dried fruit).
6. Take heaped tablespoons and form patties on the baking tray.
7. Bake for about 15 minutes until golden brown.
8. Allow to cool completely before storing in an air tight container.
   
   
   
   
   
   
   Receive 10% Off Baking Helper Cooking Courses & Focus Classes. 
   
   Quote CAS10 when booking. http://www.expat-kitchen.com

FitBit: We've got your Back!

By Jessica Gan (jessica.gan@alumni.utoronto.ca)

Lower back pain can present itself in various forms and degrees of pain. Not dismissing the importance of lower back pain, a common "disease" is the DDD, otherwise known as Degenerative Disc Disease. Inhale...Exhale... this is more of a "condition" as opposed to a disease.

Degenerative disc disease is an age-related condition that happens when one or more of the discs between the vertebrae of the spinal column deteriorates or breaks down, leading to pain. There may be weakness, numbness, and pain that radiates down the leg.

Here are two simple but effective exercises to strengthen the back  to ease DDD pain.

PILATES BRIDGE

• Lay belly up on the mat, feet hip distance apart.
• Inhale, feel the rib-cage expand
• Exhale, point pelvic bone towards the ceiling, imprint the spine to the mat,
• Lift pelvis by peeling off one vertebrae at a time

♡ Key Tip: Imprint

If laying down makes you dizzy, you may wish to try this stretch instead:

CHILD'S POSE STRETCH

• Start by kneeling with your knees and hands on the ground, facing the floor, with your back straight
• Then stretch backward so that your hips are on your heels.
• Keeping your hips on your heels, bend forward until your forehead touches the ground. Stretch your hands out in front of you until your arms are straight.

Some other exercises and stretches appended on the diagram.

Remember to eat healthy and keep being happy too!

Ask the Dentist: Post-Wisdom Teeth Surgery

Q: When can I resume my kickboxing training after surgical removal of wisdom teeth?

A: I would generally recommend for vigorous physical activity to be resumed only after your wisdom tooth operation site has fully healed.

For the first 24 hours, it is recommended to limit all strenuous physical activities as any activity that raises your heart rate, which in turn increases your blood pressure will make it difficult to control bleeding.

For the next three to five days, there may be some swelling and discomfort experienced. Hence it is still recommended for patients to rest as much as they can during this period. After your wisdom tooth has been removed, a blood clot forms over the space which previously held the tooth (socket). If the blood clot has been knocked out of position during physical activity, the nerves and bone will be exposed, resulting in pain and discomfort as well as risk of infection too.

After a week, there shouldn’t be any more swelling or discomfort and most patients are able to resume light or low-impact physical activities. In most cases, your dentist/oral surgeon will see you for a post-surgery review and during then advice if your wisdom tooth operation site has fully healed. Being the one who carried out your wisdom teeth surgery, he/she will be the best person to provide you with personalised advice and information.

Dr Ho Kok Sen is an Oral & Maxillofacial Surgeon with Specialist Dental Group^®. Dr Ho is a mentor, lecturer and examiner to students in the Graduate Diploma in Dental Implantology course at the National University of Singapore. Dr Ho is a fellow of the Royal Australasian College of Dental Surgeons and the Academy of Medicine Singapore. He has a special interest in dental implants, jaw surgery, bone grafting and complex extractions. www.specialistdentalgroup.com | (65) 6733 7883

Students showcase outstanding musical talent in Macbeth play

Music plays an important part of every elementary student’s education at CIS. Our programme focuses on providing opportunities for students of all abilities (not just those with exceptional talents) as well as developing important life skills like concentration, perseverance and teamwork. With this in mind, our TK grades 4-6 choir under the direction of music teacher Athalya Salim, were recently given the task of composing music for dialogues and soliloquies in Shakespeare’s play Macbeth.

The process involved first analysing the emotions conveyed by the script and then brainstorming about musical effects, orchestration and instrumentation. “Creativity flowed as we set the ambience, which prompted many students to make several great suggestions,” said Athalya. “For example, one of them suggested adding a canonic effect and harmony to our composition while someone else recommended getting inspiration from Scottish bagpipe music for the narration about Scotland.”

Another significant contribution was for the soliloquy in the scene where Macbeth is racked with guilt after killing Duncan: “Whence is that knocking? How is't with me, when every noise appals me?”. “The students chose an intense melody to accompany these powerful words and added suspense-filled drum beats in the background to enhance the mood,” explained Athalya.

Teamwork played a vital role throughout the process. “It was wonderful to see everyone working hard as a team; it was not just me and them but us,” described Athalya. She also added that the process of composing, arranging and singing the songs had been very fulfilling for everyone. “There were invaluable contributions from all choir students. In fact, the student input and enthusiasm encouraged me to break out of my musical comfort zone and do what I had initially thought was impossible!”

The composition was first showcased at a performance of Macbeth by over 60 TK students at the Singapore Repertory Theatre on June 6. Observing the students’ excitement was very rewarding. It was great to see them develop their skills and enjoy the rewards for all their hard work.

To find out more information about CIS’ music and other arts programmes visit www.cis.edu.sg/ learning/arts or contact their admissions team on +65 6734 8088

Fit Bit: How Much HiiT Is Too Much?

For those looking to lose fats quickly, of course there is always the HiiT workout that still trumps many other types of cardio workouts in terms of efficient weight loss.

So, the question is.. how much HiiT is too much?

We recommend 3 times per week. Why not do it daily? Here are some risks to take note of:

• Over-training increases the risk of injury. When you do not give your muscle tissue enough time to repair, your body will eventually wear out.
• Mental burnout is also a condition not to dismiss. We do not want stress and high levels of cortisol, which decreases musculature and increases abdominal fats.

A little on the cautious side to start the post summer break but it is worth equipping ourselves with knowledge.

Meanwhile, continue to have fun with your weekly HiiT sessions and why not throw in some core exercises such as Pilates or weight training. Enjoy!

Disclaimer: Always check with your medical professional prior to new exercise regime.

More tips email Jessica at jessica.gan@alumni.utoronto.ca

Chicken Cordon Bleu

Serves 6

Ingredients:

• 3 large chicken breasts
• Salt & Pepper to season
• 6 slices Swiss Cheese
• 6 slices ham or prosciutto
• 2 eggs, beaten with 1 tablespoon water
• 200g breadcrumbs
• Oil for frying

Here’s what to do:

1. Season the chicken breasts with salt and pepper.
2. On a chopping board, place a chicken breast between two sheets of plastic wrap and pound it with a mallet until 1cm thick. Repeat.
3. Remove plastic wrap and place a slice of cheese, then a slice of ham, another slice of cheese and another slice of ham. Roll the chicken and place in a new sheet of plastic wrap ensuring chicken is wrapped up in a tight roll. Repeat.
4. Chill rolls in fridge for at least 1 hour.
5. After the rolls are set, unwrap and coat in flour and shake off excess.
6. Then dip in egg mixture, drip off excess and coat in breadcrumbs.
7. To cook, heat oven to 180°C.
8. Heat the oil in a large frying pan over a medium-high heat. Fry chicken cordon bleus for 2-3 minutes each side until golden. Transfer to a baking tray and cook for 20-25 minutes until cooked through.
9. Slice the chicken and serve with green vegetables or a salad.

10% off Basic, Intermediate and Baking Helper Cooking Courses & Focus Classes. Quote CAS10  when booking.

Caring For Our Community: Raising $1,300 For Aware

All students studying the IBDP at CIS are required to complete a CAS (Creativity, Activity and Service) project. The objective of the project is to enable students to enhance their personal and interpersonal development by learning through experience.

One recently celebrated project was grade 12 student Nia raising money and awareness for the Association of Women for Action and Research (AWARE) - a gender equality advocacy group in Singapore that supports victims of all forms of sexual violence.

Nia selected AWARE as as it is an amazing non-profit organisation that aligns to her vision and motivations. After discussing the range of fund-raising options with AWARE and Ms Rebecca Hosick (her IB CAS coordinator), Nia decided to design a t-shirt that her peers could purchase. By having everyone wear this shirt on campus, students demonstrated that as a community, we stand behind AWARE and their stand against sexual violence.

“This wasn’t about having them (students) wear a t-shirt for a day. I wanted to do something that would bring people together and discuss a very serious issue. So I got in touch with AWARE and asked them to send a representative to CIS to share what the organisation does, and how they utilise the funds we raised,” explained Nia.

Nia’s incredible efforts raised $1,300 for AWARE. We are extremely proud of her achievement and also definitely more AWARE of sexual violence and the need for zero tolerance.

Ask the Dentist: Bad Breath

Q: What treatment is available for bad breath?

A: Halitosis, which is commonly known as bad breath, is caused by various reasons. In order to treat it, we must first identify the main cause.

Temporary bad breath is generally caused by lifestyle habits such as food and drinks consumption and can be controlled by watching your diet, in addition to proper oral hygiene routines.

On the other hand, persistent bad breath has a wider range of contributing factors such as:

• Poor oral hygiene
• Periodontal or gum disease
• Localized dental problems such as infection, cracked fillings or dentures
• Dry mouth condition (xerostomia) due to hormonal changes or medication
• Medical conditions such as diabetes, digestive issues, ear or nose infections or some types of cancer

If it is due to the first three factors, dental procedures such as professional scaling & polishing, periodontal scaling, fixing of cracked fillings or cleaning of dentures would be required. For xerostomia, treatment that focuses on relieving symptoms and preventing cavities would be done.

In order to determine the appropriate treatment, you are recommended to visit your dentist or Periodontist (gum specialist) so that he/she can conduct a thorough examination of your dental condition.

Dr Helena Lee is a Dental Specialist in Periodontics with Specialist Dental Group^®, Singapore. She received her specialty training from the University of London. She is a Fellow of the Academy of Medicine, Singapore and member of Society of Periodontology, Singapore. Dr Lee has a special interest in the treatment and prevention of periodontal disease, gingival plastic surgery, soft and hard tissue grafting and dental implants. For more information, visit www.specialistdentalgroup.com | 6733 7883

Almond Apricot Teacake

Ingredients

• 2¼ cups plain flour
• 1 teaspoon baking powder
• 1 teaspoon salt
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 170g butter at room temperature
• 1 cup sugar
• 3 eggs
• 2½ cups chopped apricots
• ¼ cup sliced almonds

Here’s what to do:

1. Preheat pen to 180˚C. Grease and line a 9” cake tin.
2. In a bowl mix together the flour, baking powder, salt and cinnamon.
3. In another bowl, using an electric mixer, cream the butter and sugar until light and fluffy. Slowly add eggs, one at a time, while mixer is running. Finally, add the vanilla extract.
4. Add in flour mixture, one cup at a time.
5. Divide the dough into 2 portions. Press one into the cake pan. Spread apricot slices over the pressed dough. Break the rest of the dough into rough chunks and drop over the fruit. Sprinkle with sliced almonds and some extra sugar.
6. Bake for 30-40 minutes. Cool for 20 minutes before slicing.

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

10% off Basic, Intermediate and Baking Helper Cooking Courses & Focus Classes. Quote CAS10

when booking.

Fit Bit: Cardio & Isometric Toning

By Jessica Gan

Last month we talked about how spot targeting, more specifically, keep doing exercises targeting at the tummy area, may not necessarily burn fat there.

Although spot fat reduction is most likely to be ineffective at burning fat in specific body parts, targeting troublesome areas by toning the underlying muscle can have beneficial results.

While you can’t necessarily choose where to lose the fats, you can choose where you want to look more toned.

Example of a “non-spot reduction tummy” moves include:

• Cardio - Tummy Tone
• Stand staggered
• Back foot slightly pointed 
• Lean fwd to an incline
• Bring knee to chest
• Cardio amrap 1 minute each

Important: Keep knees soft

Isometric - Tummy & Legs Tone

• Lean back against wall
• 90 degrees legs to floor
• 1 minute

Important: No Gap. Legs 90 degrees

Wall sit looks like a leg exercise but it also engages the core when you hold the isometric position long enough.

But first, remember to do warm up and definitely include some HiiT cardio moves in combination of the toning exercises.  Finally, do  maintain a healthy diet throughout the summer. I know it is hard but it is worth it!

Have a great summer and see you in good shape when you are back!

Disclaimer: Always check with your medical professional prior to new exercise regime.

More tips email: (jessica.gan@alumni.utoronto.ca)