Work-Life Balance

Maintaining Work-life balance whilst WFH is a mental fitness exercise. It is as important, if not more, than physical exercise that affects our overall health.

According to a CNA report, Singapore ranked the second most overworked city in a study of 40 cities.

Aside from the external environment, it can also be intrinsic or “wired” inside us to push ourselves to our limit, forsaking our health and loved ones.  We may see people around us get applauded from their over-time work. Busy does not always mean results. We may need to work for money so that we can pay for “future” hospital bills. (Knock on wood) Had we taken the rest hours we deserve, we could have avoided the chronic stress caused by work-life imbalance. What a conundrum! Drum this up and it may run into a rut.

Here is a suggestion on how to exercise mentally for work-life balance:

A. Prioritize those tasks into four categories:

• Urgent and important (do now)
• Important but not urgent
• Urgent but not important
• Neither urgent nor important (forget it)

B. Dedicate at least 30 minutes to work out each day. (Walking your dog or to the local market counts too).

Do ensure there is sufficient warm up and cool down too. If your day has been hectic or you have  not fueled up sufficiently on food, do listen to your body and adjust the intensity of your workout.

If you are reading this, I thank you. Take a 3 minute breather and thank your body and mind for being fit.

12 Day of Christmas for HER!

1. Start the season of giving early, head to Sephora for their Holiday Advent Calendar! What better way to start the holiday by counting down the days till Christmas with new beauty products.

2. No matter your body type, Bellissima at Tanglin Mall has you covered. With a wonderful selection the shop owner does her buying in Italy and brings in sizes from XS - XXL it’s worth the trip.

3. Who doesn’t love a new lipstick, try ordering from the comfort of your home with Mary Kay Cosmetics. Email Julia Shantal for your catalog juliana@styleandbeautyexpert.com

4. Fill her stocking with the perfect mask, check out What Women Want at Mandarin Gallery from silk to bamboo she’s got it all.

5. Little sparkle for your pinky, check out Monica Vinader at Ion Mall! Pinky rings are all the rage for 2021!

6. Spark times two! I’m obsessed with this Canadian label Fervor Montreal’s bangles. Order www.fervormontreal.com or at Takashimaya.

7. Perfect for the humid weather try Jo Malone for a fresh easy to wear perfume. Who can resist the beautiful wrapping? My personal favorite, English Pear!

8. If she’s obsessed with all things Apple: You can’t go wrong with the new Apple Watch loving their selection of bands!

9. Treat yourself to a silk camisole. Perfect for wearing on its own, under a kimono or sequin blazer you choose. www.storiesofsaturday.com

10. Club Monaco has a wonderful selection of cardigans! Yes, I said cashmere.. its great for keeping her cozy at the office, movies, trips to the mall and hopefully in the near future perfect for wearing on a flight.

11. Make a trip to lululemon for their Align High-Rise Pant, Ion Mall! 

12. The most” Beauty – Full” gift of all, surround yourself with family (expat Family) and friends! Have yourself a Happy Holidays.

This months Island pick Bellissima boutique (located main entrance at Tanglin Mall)

Check out my new Instagram handle: 

@andtheniwashere for fashion tips and tricks  or email me Florence.sorgini@gmail.com

Ask the Dentist: Teeth Whitening

 

Q: Is teeth whitening safe? How long will it last?

A: When done under the supervision of a dental professional, teeth whitening is a safe dental treatment. Your dental specialist / dentist will first check on the root cause of discolouration and advise whether whitening is suitable for your dental condition. If you have the following conditions, you may experience more teeth sensitivity during the teeth whitening process: 

• Generalised gum recession
• Dentin is thinner and enamel is more porous
• Presence of enamel loss due to wear, grinding habits or an acidic diet
• Existing teeth sensitivity (e.g. to hot and cold food/drinks)

Ways to deal with the hypersensitivity include:

• Using a toothpaste that is for sensitive teeth and leave it in your mouth for a few minutes after you’ve finished brushing and before your rinse
• Avoiding consumption of hot or cold food/drinks
• Drinking through a straw

Your dental specialist / dentist will also ensure that the whitening agent used is appropriate and not cause any injury (e.g. chemical burns to the soft tissues in your mouth) or uneven results. 

The effects of teeth whitening generally last for six months to two years, depending on one’s diet and lifestyle habits. If you avoid smoking and staining food/drinks such as coffee/tea, berries and wine, the chances of your teeth staying white will be longer. 

To extend the longevity of your teeth whitening treatment, your dental specialist / dentist may recommend you to carry out a combination of in-clinic teeth whitening and take home whitening kit.

Dr. Tan Kian Meng is a Dental Specialist in Prosthodontics with Specialist Dental Group®. He is also a Clinical Lecturer at the National University of Singapore and Diplomate with the American Board of Prosthodontics. He was formerly a Consultant at Singapore’s Khoo Teck Puat Hospital and Fellow of Maxillofacial Prosthetics and Oncologic Dentistry Fellowship at the University of Texas MD Anderson Cancer Center. Dr. Tan has special interest in prosthetic and implant restorative dentistry.

www.specialistdentalgroup.com | 6734 9393

CIS Students Serve Up A Healthy Cookbook

During the circuit breaker, a group of grade 11 students Anna, Keira and Julia decided to collaborate on a healthy cookbook initiative. Their mission: to provide an opportunity for students and parents to enjoy cooking together.

“We have always had an interest in home cooking and enjoy the simplicity of it. During the circuit breaker, we found ourselves in the kitchen more often because we started to realise the importance of living a healthy lifestyle - and of course that starts with a healthy diet,” the students explained. 

The recipes chosen are easy to make, delicious, child-friendly and nutritious. “Not being able to travel has been a huge disappointment so we thought a nice substitute would be sharing different recipes from around the world instead. This way families can ‘travel’ in their own kitchens and experience different cultures through cuisines.”

The recipes come from a range of different cuisines such as Italian, French, Middle-Eastern, Indian and Japanese. “We only included recipes that we had the chance to taste - and love! In short, the cookbook is both a cultural experience and a collection of our own personal favourites.”

Learning about the fun facts associated with each dish and cuisine was one of the most interesting parts the students experienced in creating the cookbook. “There are some crazy and funny facts about the dishes in th cookbook, but we don’t want to spoil the fun so if you are interested, you need to read our book!”

To download your free copy of the cookbook, visit www.cis.edu.sg/student-voice

The secret to wearing vintage

 By Canadian Stylist Florence Sorgini

 

I’ve been a fan of vintage my entire life and truly get a thrill from finding that perfect unique piece.  The secret to styling vintage is to look like you’re not wearing vintage at all. I like looking for items that are beautifully made and reflective of current trends. The point to shopping vintage is to have that standout item that literally no one in the room or island has.

Once you have your new treasure, you’ll want to make sure to pair it back. Use quality wardrobe staples to make your vintage look current.

Find a unique pair of vintage trousers, pair it with a beautiful camisole.  Score a vintage denim jacket, pair it with a simple clean line dress. It's all about balancing the old with the new.

The biggest takeaway from shopping vintage is the impact it has on the environment. Goodbye fast fashion, hello vintage and small independent labels!

 This month’s Island pick: A Vintage Tale located 277 Joo Chiat Rd, Singapore  2021 Trend alert bold printed pants! 

Ask the Dentist: How do I encourage my toddler to brush his teeth?

A: Here are a few methods I generally encourage parents to try out. It might take extra effort (and time) at first. However, it will all be worth it when your child not only learns the importance of caring for their teeth but gets to enjoy great dental health for the rest of their lives.

Take turns

Children need help with daily toothbrushing until they have developed good dexterity and coordination. This means parents or a responsible adult should help their children with brushing until approximately 7 years old. As young children like to be involved, consider taking turns to brush teeth. This allows them to learn to take ownership of their dental health. They can also participate by choosing which toothpaste or which toothbrush to use that day! Make sure you always finish the job, ensuring all the hard to reach areas are thoroughly cleaned daily.

Leading by example

Children learn quickly from observation. Let your child watch you brush your teeth and how you spit out the toothpaste afterward. By showing him that brushing is part of your daily routine, he will slowly learn the importance of brushing regularly too.

(Top Tip: While watching you brush, let him pretend to be your dentist. He can help you brush or check your teeth for food scraps. He will have lots of fun and it can be a great way to prepare him for his first dental visit!)

Keep it fun and positive

It may be tempting to scare your child into brushing his teeth by telling him that “all his teeth will fall out” or that he will need to go to the dentist if he doesn’t brush. However, that may result in him associating toothbrushing with negative emotions or seeing the dentist as a punishment. Instead, keep it fun – Sing his favourite tunes or play a song while brushing. You can also put up a reward chart and let them earn stickers or small prizes for good brushing. Hugs count as prizes too!

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

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.

(65) 6733 7883 | www.specialistdentalgroup.com

FitBit: Torn between HiiT or Weights to lose weight fast?

 In today’s time-starved schedule, we want to choose a workout that is fast and effective to hit our goals. Lift weights to lose weight, or hit the HiiT (high intensity interval training) cardio to lose weight?

If you have ample time to plan in your schedule, then do both! If you are stretched in your schedule, then the short answer is HiiT. Let’s take a quick summary on the two distinct exercise disciplines:

High Intensity Interval Training

• Stronger cardio without caring too much about building size

• It can help you achieve rapid weigh lost in a short amount of time

Weight training

• Building mass and visible muscle

• This also burns fat for you as you gain muscles but may be at a slower but more sustainable speed

The most important thing is to maintain a healthy body composition, nutrition and a healthy mind. Have a good workout!

Empowering students with the skills and knowledge for a bright future

 

At CIS we aim to equip students with the knowledge and skills needed to adapt and navigate the world as it changes. The impact of COVID-19 on our students’ learning has not only underscored the importance of this objective, but also our ability in helping them develop the skills to face challenges and turn problems into opportunities. CIS’ first online robotics simulation competition organised by Grade 12 student Andrew, is just one of many examples highlighting this.

“My original plan was to help Mr Studlo run CIS’ First LEGO League club as my IBDP CAS project,” explained Andrew. “The club prepares its members to compete in a robotics competition held internationally every year. Unfortunately this year due to COVID, the club was cancelled so I decided to host an online simulation challenge instead.”

The online competition allowed students in grades 7 to 12 to showcase their analytical, problem-solving and coding skills. “It was asynchronous, allowing participants to work on weekly challenges at their own time and pace,” explained Andrew. “This encouraged participants to find the most efficient (and strategic) way to complete the challenge, instead of rushing to finish it.”

Organising the event was an extremely fulfilling experience, providing Andrew with many great learning opportunities.“Having my plans disrupted due to COVID taught me how to adapt to evolving situations. Since I had a tight schedule, I also learned to be more organised and effectively manage my time by writing a to-do list in my calendar every week.”

After CIS Andrew plans to attend NTU (Nanyang Technological University) to pursue further studies in Mechanical Engineering before moving on to specialise in robotics. “My dream is to work at Boston Dynamics so I can create various helpful robots that can work in dangerous conditions to prevent the loss of human life.”

For more information about CIS and how we aim to equip students with critical skills for a bright future visit www.cis.edu or contact our Admissions team on +65 6734 8088.

Teaching students to be creative, safe and responsible users of digital technology

At CIS, we integrate technology into classroom activities and the curriculum in order to provide rich and meaningful 21st century learning experiences. Our passionate group of digital literacy coaches help us ensure this is done in a responsible and balanced way.

One of their core tasks is to help our teachers incorporate the Digital Citizenship curriculum designed by the world-renowned Common Sense Media organisation, into all their teaching.

A major component of the digital citizenship curriculum is teaching students to be safe online,” explains CIS digital literacy coach Tim Studlo. “Educating and building trust with students so they can share their digital problems with teachers, counsellors or principles is a key objective. We want our students to be able to share their experiences even when things go wrong, so they know we’ll be there to help them no matter the situation.”

“Another important task of ours is advocating digital footprint awareness,” explains Tim. “We don’t use social media in any of our teaching, however we do recognise it plays a big part in many of our student’s daily lives. Making sure they understand the pros and cons of an online presence and how it can be perceived by a future employer is important to us. For example, we recently invited Olivia Lee, LinkedIn Talent and Learning specialist to speak to our grade 12 students about options for building an online presence for professional reasons.”

Working closely with parents is also important. “Helping our students be safe, responsible and respectful technology users is not a one-person job,” adds Tim. “It involves the support or our entire community - students, teachers and parents all working together. We hold regular sessions for parents to keep them up-to-date with the latest concepts and also a Digital Wellbeing week where we challenge our community to think about the amount of time they spend online and how they are interacting with their digital world.”

At CIS our goal is to develop our students into good digital citizens where they have the right skills and tools to think critically, behave safely and participate responsibly with the digital world.

To find out more about digital learning at CIS visit www.cis.edu.sg/learning/digital-literacy or contact their Admissions team on +65 6734 8088.

Ask the Dentist: Receding Gums

Q: Can my gums grow back after it has receded?

A: It is not possible for gums that have receded to grow back, which is why it is so important to take care of our teeth and gums. However, there are treatments available to prevent gums from receding further, and through surgical intervention, certain defects caused by gum recession can be repaired. I’ll cover one of each today:

Scaling & Root Planing

This is the most common non-surgical way to treat gum disease and prevent gums from receding further. During the scaling and root planing process, local anaesthesia is administered and all tartar (hardened plaque) above and below the gum line is removed. The roots of your teeth are smoothened out to provide a clean surface for your gums to reattach to the teeth. Depending on the extent of gum disease, a few visits may be required for the procedure to be completed.

Gum Graft Surgery

If your tooth root is exposed due to excessive gum recession, a gum graft surgery will help to cover it and protect the tooth from tooth decay and tooth sensitivity. The surgery involves taking a piece of tissue from the roof of the mouth or another donor source then transferring and attaching it to the gum defect.

To find out the treatment options most suitable for you, you are recommended to speak to your Periodontist / dentist. Remember, the best protection against receding gums is good oral hygiene routine and regular check-ups with your dental specialist / dentist.

Dr Daylene Leong is Dental Specialist in periodontics with Specialist Dental Group®. She received her training in the specialty area of Periodontology from the University of Michigan, USA. Dr Leong is a Diplomate of the American Board of Periodontology and a Fellow of the Academy of Medicine, Singapore. She has a special interest in periodontal regeneration, gingival aesthetic and plastic surgery and dental implants.

www.specialistdentalgroup.com | (65) 6733 7883

New Work Pass Requirements

By Shennen Lim, Legal Associate and Franca Ciambella, Managing Director

The Ministry of Manpower recently tightened the work pass requirements to ensure that the criteria for work passes remains relevant and responsive to the current times, as well as to encourage employers to develop a strong local workforce.

A summary of the key revisions to the Employment Pass and S-Pass eligibility criteria are as follows:

• From 1 September 2020, the minimum salary requirement will be increased from S$3,900 to S$4,500 for all new EP applicants and from S$2,400 to S$2,500 for all new S-Pass applicants from 1 October 2020 onwards.
• From 1 December 2020, the minimum qualifying salary for applicants in the Financial Services sector will be raised to S$5,000 for new applicants.
• The qualifying salaries for older and more experienced applicants will also be revised upwards.
• For renewal applications, the revised salary criteria will take effect from 1 May 2021.
• From 1 October 2020, the advertising requirement under the Fair Consideration Framework (“FCF”) will also be extended to new S-Pass applications and the minimum advertising duration will be 28 days (if applicable).

Stay tuned for future changes!

FitBit: Fitness Learning Style - Auditory or Kinesthetic?

 By Jessica Gan

In part 1, we covered if your fitness learning style was visual. In part 2, is it auditory or kinesthetic? Discover which one you are.

AUDITORY – Voice. Both the instructor and the student.

Then you might like …
Zoom classes where the instructor pre-cues the move in details, talk about muscles groups engagement.

Tips...
Ask the instructor to slow down. Repeat to yourself what the instructor has just said, as you go through the movements. The advantage of doing this on Zoom is that you can mute yourself.

KINESTHETIC - Touch or feel.

Then you might like …
In lieu of full opening of studio classes, virtual classes that use props may also benefit you. E.g, resistance bands, Pilates circles.

Tips...
Omit classes that says “no equipment needed” as you actually like props and weights. Online class ideas that promote healthy partner workouts are fun too!

For more tips, email Jessica  at jessica.gan@alumni.utoronto.ca

A Quick Look at Non-Compete Clauses in Employment Contracts

By Jasmin Yek, Senior Associate and Franca Ciambella, Managing Director

Non-compete clauses are common in Singapore employment contracts.  However, all non-compete clauses are contrary to public policy and unenforceable unless they are reasonable in the interests of the parties to the employment contract and reasonable in the interest of the public. 

The clause must protect the employer’s legitimate proprietary interest (trade secrets, customers, employees e.t.c) to be enforceable.   

To be reasonable between the parties, the clause must not be wider than necessary in respect of scope, geographical area and the period of limitation. 

A non-compete clause that prevents an employee from working in the entire industry or other industries versus the work previously carried out by the employee would be too wide in scope, and unenforceable.

A non-compete clause with a worldwide geographical prohibition when the employee was working in one country would be considered too wide and unenforceable.

How long the employee can be restrained from similar work varies with the industry and circumstances.  If the period of limitation is unreasonably long, it will be unenforceable.

An example where a non-compete clause would not be enforced in the interest of the public is where the employer would have a monopoly.

Contact Info: Email:  fciambella@consiliumlaw.com.sg | Tel: +65 6235 2700
Website: www.consiliumlaw.com.sg

Ask the Dentist: Dental Crown Care

Q. How should I care for my dental crown?

A. Dental crowns that are well made and well cared for should last for many years. The best way to care for them will be a combination of regular visits to your dental specialist / dentist and good oral care routines.

Brush your teeth

Brush at least two times a day with a fluoridated toothpaste, for two minutes each time. It is important to brush along the gum line to remove the plaque that has accumulated.

Floss daily

Dental crowns trap food remnants the same way as our natural teeth. Flossing will help to remove them and prevent infection and gum disease. If you have a single crown, pull the floss outward (towards the outside of your mouth) instead of upward/downward (towards the opposite jaw).

Watch your diet

Avoid a high sugar diet as the tooth underneath the crown can still be prone to cavities and gum disease. It is also recommended for you to avoid biting on hard foods where your dental crowns are placed to prevent it from breaking or chipping.

Visit your dentist

As you may not sense the presence of dental problems around your crown, routine dental check-ups are crucial in maintaining the longevity of your dental crown. It allows your dentist / dental specialist to detect any issues early and prevent the need for major repair works.

Helping Vulnerable Communities During the Coronavirus

The CIS community spirit was in full action mode during the circuit breaker. One shining example was a group of Lakeside primary school students participating in a virtual walking challenge across Singapore and Canada to raise money for the charity HOME.

HOME (Humanitarian Organisation for Migration Economics) offers help to migrant workers across Singapore who have been displaced. During the current COVID-19 pandemic, the organisation is channeling donations to create self-care packs, fund doctors check-ups and other essential services for migrant workers in need. CIS students raised funds for this worthy cause by finding sponsors to pay them a certain amount if they completed the challenge. 

The walking challenge took place over three weeks. It kicked-off with a three-day, 36km walk across Singapore followed by a 10-day, 7,278 km walk across the trans-Canada highway from coast to coast. At the end of each week, participants filled out a form to show they had completed their steps along with sharing a photo of their efforts. 

“It was great to observe the positive and wide impact the initiative had on our different communities,” said Angela Hollington, CIS Lakeside primary school principal. “In addition to helping those in need, the challenge also helped keep everyone active and healthy, brought the community together and boosted the school spirit. It also reminded us of what can be accomplished when we work together as a team.”

For more information about CIS visit www.cis.edu.sg

Fitness Learning Style - Visual

  By Jessica Gan

In the last MLT, we talked about how to optimize your Zoom sessions. Fast forward post-Circuit Breaker and we see that Zoom and virtual workouts are here to stay. We will dive deeper into your fitness learning styles.  This issue covers Part 1, visual and we will cover Part 2, Auditory and Kinesthetic in the October issue.

Visual: Includes diagrams, charts and following the instructor’s movements

You may like... In studio classes or pre-recorded online tutorials.

Due to the restricted number of in-studio students, pre-recorded online classes that have Voice to Text instructions or written format may benefit you more (E.g. 10 push ups is clearly stated on screen with a stop-watch countdown..

Tips: Ask the instructor on Zoom to have pre-written instructions in the background or via a chat box.

Choose a Zoom class background that suits you, e.g., clean lines and a color that suits your eye.

Don’t be shy to ask the instructor to show the move first.

Tackling Food Insecurity

Fostering empathy amongst our students and helping them develop compassion and responsibility towards one another and our local community, are an integral part of CIS' learning programme.

Recently, a group of grade 11 students created a Food Bank Committee to raise awareness on the issue of 'food insecurity in Singapore' - not knowing where your next meal comes from. According to a 2019 UN report, 4.1% of Singaporean's experience food insecurity to a severe extent. The issue affects a diverse variety of people, from large families with low incomes to senior citizens.

The Food Bank Committee was set by grade 11 students Sheetal and Anusha. Its key objective is to raise funds for a food donation box to be set up at school so that students can contribute towards the worthwhile cause managed by the Singapore Food Bank.

"The Singapore Food Bank is one of many charities that have taken on the challenge to eradicate food insecurity," explained Sheetal. "They receive donations of surplus foods (safe to consume) from packaged food retailers, distributors and manufacturers. Through this process, not only do they support Singapore's overlooked food-insecure population but also raise awareness of their situation."

The decision to set up the committee was inspired after several visits Sheetal and Anusha made to the Singapore Food Bank's warehouse. Here they observed first hand the valuable work the organisation does, and also volunteered to help them organise their large reserves for donations.

"While working closely with the Food Bank, we have become more conscious about our attitude towards food and nutrition, and are learning not to take it for granted," said Sheetal. " Some easy habits to implement in your daily life include controlling your food portions whenever possible and pre-planning meals at home to ensure minimum wastage. Packaged foods that you do not intend to use, and are still safe to consume, can be donated to organisations such as the Food Bank. These are habits that we hope to introduce to our school community, by sharing the Food Bank's mission."

To learn more about CIS' community service programme contact their Admissions team on 67343 8088 or visit https://www.cis.edu.sg/learning/service-and-leadership

Ask the Dentist: Covid-19

Q: Is it safe to visit the dentist during COVID-19?

A: Singapore’s government has implemented a series of circuit breaker (aka enhanced safe distancing) measures to encourage everyone to stay home as much as possible to prevent further local transmission.

During this period of time, dental clinics are open as we are providing essential services. However, the focus of dental practitioners is to provide urgent/emergency dental treatment. This means that dental treatment that require immediate or timely attention to:

• relieve severe pain, risk of infection
  
• prevent significant deterioration of the patient’s oral/general health.

All other elective dental procedures should be rescheduled to a later time.

If you are feeling any discomfort/pain or experiencing any bleeding/swelling, do contact your respective dental clinics for an appointment as soon as possible. A dental specialist / dentist will be able to attend to your needs.

To ensure the safety and well-being of our patients and team members, we conduct the following: 

• thorough screening measures to ensure all patients/visitors who enter are well
• put on full personal protection equipment for the management of viral spread from aerosol generating procedures
• carry out high standards of disinfection as each patient enters the clinic and after each dental procedure
• implement adequate physical distancing between each patient in the waiting area.

Dr Steven Soo is a Dental Specialist in Prosthodontics with Specialist Dental Group®. He was formerly a Clinical Lecturer at the Eastman Dental Institute and Clinical Teacher at the GKT Dental Institute, both of which are affiliated with the University of London. Dr Soo has a special interest in prosthetic and implant restorative dentistry.
www.specialistdentalgroup.com | (65) 6733 7883

Specialist Dental Group® is a corporate sponsor of the Canadian Association of Singapore (CAS). CAS members enjoy a special rate for dental services.

FitBit: Optimizing Your Participation in Online Fitness Classes

As fitness classes become popular online in the current Covid-19 situation, here is a short guide on "Optimizing your participation in online fitness classes."

Popular media channels include Zoom video and Instagram IG live video. Whilst doing these classes from home, especially for mat work classes, do you find yourself tilting your neck to look at your device at times, to check that you are doing the movement correctly?

You may wish to ensure these tiny steps are taken to improve your proprioception, to fully enjoy your workout.

A. Use a big screen if possible. E.g. computer vs small mobile phone screen.
B. If you are standing, try to avoid putting the mobile phone on the floor and displaying yourself on video. The image appearing on video may not be too appropriate as the camera is pointing upwards from your feet!
C. Loyalty pays off here, in the sense that, if you stick with the instructors you are familiar with, you will tend to be able to maximize his/ her verbal cues and continue
the movement without having to keep tilting your neck to awkward positions to look at the video.

Enjoy the freedom and smorgasbord of classes brought to you online. Stay safe.

Sweet Potato Empanadas

 

Makes 12

Ingredients:

• 2 tablespoons olive oil
• 1 large yellow/brown onion, finely chopped
• 1 garlic clove, minced
• 2 sweet potatoes, grated
• 1 cup canned lentils
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked/sweet paprika
• ½ teaspoon salt
• ½ teaspoon black pepper, freshly ground
• 1 egg
• 1 teaspoon milk
• Puff Pastry sheets
• Sesame seeds

Here’s What to Do:

1. Pre-heat oven to 200°C.
2. Heat oil in a frying pan on medium heat. Sauté the onion until golden, approx. 8 minutes. Add garlic and cook for a further minute.
3. Add sweet potatoes, lentils and seasonings. Cook for about 15 minutes, until sweet potato is cooked.
4. To make empanadas, use cookie cutter to cut circles of pastry, add 1 tablespoon of sweet potato mixture, fold over and seal with egg wash.
5. Repeat with remaining filling and pastry.
6. Arrange empanadas on parchment lined baking sheets. Brush tops with egg wash and sprinkle with sesame seeds.
7. Bake until golden brown, rotating sheets halfway through, approx 30-40 minutes.

Cook’s Notes:

• Empanadas are a baked or fried Central/Latin American savoury pastry. They’re also popular in the Philippines too! 
• Alternative fillings: cheese & onion, minced beef & potato, sun dried tomato & goats cheese, chicken & mushroom, black beans & corn, Nutella & banana, pumpkin & spinach.

Children and Braces

Q: How do I know if my child needs braces?

A: It is important to regularly bring your child to the dentist so that orthodontic problems, if any, can be detected early and treated to prevent complications. Make an appointment with an orthodontist/dentist as soon as you observe any of these signs in your child.

Misalignment of jaws

When the upper and lower jaws do not meet comfortably, it can cause an overbite, under-bite or cross-bite. That makes it difficult for your child to chew and can cause frequent cheek or tongue biting.

Early or late loss of baby teeth

Baby teeth preserve space for adult teeth. If baby teeth are lost too early, the other teeth will move into empty spaces and cause the adult teeth to become crooked while they are growing out. On the contrary, if baby teeth are lost too late, it can also cause crowding in the underlying adult teeth and prevent the baby teeth from being pushed out.

Crowded teeth

When your child's teeth is overlapping or are too close together, it can prevent your child from brushing and flossing effectively. This will lead to plaque building up and increasing the risk of tooth decay.

Thumb-sucking or mouth breathing habits 

Prolonged thumb-sucking will cause your child's front teeth to protrude outward, while mouth breathing can result in your child developing a narrow jaw (lesser space for adult teeth to grow). Encourage your child to stop thumb-sucking by the age of four and if required, seek professional help with regards to your child's mouth breathing habits.

FitBit: When and what should I eat after my post workout?

How soon?

Well, we can answer this in another way…. what happens to your body if you do not eat post workout? If we do not eat well or soon after workout, we may feel crummy and enter into a low blood sugar phase. It is important to refuel your body, best within 30 mins of workout.

How to?

Sometimes it can be difficult to keep your meal prep fresh in your bag, especially in humid weather. It can also be difficult to find food in 30 mins if we have a busy schedule. We can however, plan and prioritize this important part of the day.

What to eat? Carbs vs Protein debate..

Target for a 2:1 or 3:1 Carb vs Protein diet to refuel your body. Carbs and protein are necessary to stimulate the insulin secretion, which promotes glycogen synthesis.

Bottom line.. Carbs help with Recovery, Protein helps Repair and Build Muscle.

Above all, try not to get obsessed over this as it may inflict unnecessary stress on yourself and people around you. We all know that stress increases cortisol levels and that may negate any post workout benefits. So, stay healthy and happy!

Gazpacho (chilled tomato soup)

Serves 6

Soup Ingredients:

• 800g large ripe tomatoes
• 2 red peppers, chopped
• ½ red onion, finely chopped
• 1 cucumber, finely chopped
• 3 spring onions, finely sliced
• 2 garlic cloves, coarsely chopped
• 2 tablespoons sherry vinegar or red wine vinegar
• 1 tablespoon tomato puree
• 1 teaspoon smoked paprika
• 1 teaspoon fresh tarragon
• A pinch of caster sugar
• 3 tablespoons extra virgin olive oil

Here’s what to do:

1. Peel the tomatoes: make a small cut in the skin of the tomatoes and plunge them briefly into a pan of boiling water for a few seconds, then scoop out and drop into a bowl of cold water.
2. Remove the skins, then quarter and remove the seeds. 
3. Place the tomatoes in a blender with the rest of the ingredients (reserving a little of the red pepper, red onion, cucumber and spring onion for garnish). 
4. Blend until smooth, adding a splash or two of water to loosen if it’s too thick. 
5. Season with salt and freshly ground black pepper. 
6. Transfer to a bowl, cover and place in fridge to chill for 2 hours. 
7. Serve chilled soup in bowls topped with croutons and vegetable garnish. 

Actively encouraging students to engage in meaningful community service plays an integral part of CIS’ school curriculum and is integrated across the entire school from kindergarten through to grade 12. The aim is to foster empathy amongst the students and help them develop an understanding that everyone in our community can help make a difference.

Recently, grade 10 student Rafael organised an aquathlon at CIS to raise funds for the People Improvement Organisation (PIO) school in Cambodia. The event was a huge success. Fifty students participated and over $860 was raised for the school.

Holding the event involved a lot of organising and forward planning. “I had to begin this 6 months in advance so that I could get a spot on the school calendar for the 2019-20 year, ” explained Rafael. “My main research consisted of interviews with staff who have organized events at schools before. I also turned to books and websites to find out the last few basic details. Researching was a long process which lasted all the way up to the last day before the event!”

The funds raised at the event will be used to purchase building materials for school improvements during the CIS Cambodia Family Build trip to the PIO school later in the year.

“We will certainly try to organise the event again next year,” said Rafael. “We will try and expand the event scope by opening it up to other schools so we can get even more participants. This year we decided on 3 categories: sprint (200m swim/run), super sprint (400m/3000m swim/run) and endurance (800m/6000m swim/run). For next time, we will also change the distances so that they are similar to professional aquathlon events.”

To learn more about CIS’ community service programme contact their Admissions team on 67343 8088 or visit https://www.cis.edu.sg/learning/service-and-leadership