Locum Lifestyle Edition 19

LOCUM Official Publication of the National Association of Locums in South Africa

Lifestyle

MOTORING

NEW CARS AND FUTURE CARS

PROPERTY

BUILDING A NEW HOME

HEALTH

E D I T I O N 19

2019

TODDLER HEALTH

HOLIDAY DESTINATIONS

HEALTH | TRAVEL | MEDICAL | JOBS | FASHION | MOTORING

STATE OF THE ART So what can members look forward to?

Our Signature clubs have the best technologically advanced equipment (Life Fitness) in the world. The HD consoles housing interactive courses on all cardio equipment, choosing to go for a run on the treadmill has never been so enjoyable as you choose what type of terrain to virtually run through and that’s not all – we also offer a diverse array of incredible group exercise classes, ranging from hot flow, Bikram yoga, X Training to Planet Fitness’s very own Brazilian Body Blast, international programmes like Zumba and much more...

Ladies only training section Feminique will change the way you experience fitness as a woman forever. We also know that making your health a priority in a world full of challenges is not easy. That’s why Planet Fitness has introduced Feminique, a training facility exclusive for women. We have taken great care with the interior design of the Feminique area – giving you the added joy of working out in a space that’s made specifically for you!

SCANTHEQRCODE ONEWEEKFREE or

GO TO WEBSITE

to redeem your one week voucher

www.planetleads.co.za/soulsport

TRAINING VOUCHER

Pharmacists, QPB’s, Pharmacy & Clinic nurses

8 EDITOR Message 10 NALSA PRESIDENT Message 16 MOTORING New Car News Porsche Electric car 22 GLEN McQUIRK - MAP4LIFE Personal Leadership 26 PHOTOGRAPHY Impressions of The World 30 PROPERTY Building a New Home 34 FITNESS 6-pack abs 38 TRAVEL: 38 Whalesong Lodge & Spa Plettenberg bay 40 Hanglip Mountain Lodge 42 Maison Chablis Franschhoek 44 The Nest Resort Hotel Drakensberg 46 Antbear Drakensberg Lodge 48 Fish River Lodge Namibia 50 FASHION Lewis & Madge 54 HEALTH Toddler Health 60 NUTRITION Eating The Right Foods 62 CAREER CLASSIFIEDS 4

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CDE: Centre for Diabetic Excellence and Trial Centre - Kuilsrivier CDE cde.kuilsrivier@telkomsa.net DISCOVERY HEALTH • Anglovaal Medical Scheme • Discovery Health Medical Scheme • Edcon Medical Scheme • IBM South Africa Medical Scheme • La Health • M-Med • Quantum Medical Scheme • Retail Medical Scheme • Anglo Medical Scheme ETERNITY PRIVATE HEALTH • Chartered Accountants

Medical Aid Fund

• CA-Vital & CA-First Choice MEDSCHEME • MBMED • Metrocare • Siemens Medical Scheme METROPOLITAN HEALTH • Pick ‘n Pay Medical Scheme MEDSHIELD • Medshield

Y O U R - P A R T N E R - I N - D I A B E T E S

The CDE was established 20 years ago to help patients and doctors manage the growing epidemic of diabetes. The Head Office in Houghton is responsible through a nation wide clinic system, for the care of more than 20 000 patients.

There are clinics in every province and a list thereof can be found on the CDE website: www.cdecentre.co.za under service providers.

WHEN JOINING THE PROGRAM PATIENTS ARE ELIGIBLE FOR THE FOLLOWING SERVICES PER YEAR: • 2 Doctor appointments • 1 Dietician appointment • 2 Diabetic educator appointments • 1 Podiatry appointment • 1 Retinal photo or appointment with an eye doctor • 2 HbA1c’s – average 3 month blood sugar reading • 1 Lipogram • 1 Kidney function • 1 Full blood count

Patients receive all diabetic (oral and insulin) medication from the clinic,

including a new glucose meter, glucose strips and needles. The medication is included in the program.

The CDE Kuilsriver opened its doors on the 1st of September 2009 and specialises in the management of type 1 and 2 diabetes and is an accredited pump centre. For more information contact: cde.kuilsrivier@telkomsa.net.

They have two diabetic educators, a dietician and a podiatrist. The centre falls under the care of endocrinologist, Dr Landi Lombard.

EDITOR EDITOR

EDITOR’S MESSAGE

W

elcome to Locum Lifestyle Magazine edition 19.

In our property section on page 18 we have building advice. In the motoring section, on page 20, new cars for 2019 is under review as Francois Rossouw well as the new electric Porsche Taycan. Gunter Komnick, shares his photography impressions of the world on page 26. Starting on page 38 we have some great destinations in South Africa and Namibia. In our health section on page 56, the focus is on toddler health.

Our career classified section, at the back of the magazine, features both permanent and locum placement opportunities.

For our first time readers, some basic information on our magazine. We are the official magazine of NALSA (National Association of Locums in South Africa).

The magazine is bi-monthly and available in both printed and digital format. Please visit our website for more info and any back issues of the magazine. www.locumlifestyle.co.za

Francois Rossouw COPY: K Carels N Bertram ADMIN: Tania Jansen Van Rensburg DESIGNER: Mulbach Design J&T Style Graphics WEB MASTER: Andrew Johnson ADVERTISING & SALES Lemanja: llm@salocums.com Yolande: frontstagemedia@gmail.com EDITORIAL: francois@salocums.com

DISCLAIMER

Locum Lifestyle Magazine makes no representations, endorsements, warranties or guarantees about any of the products and/or services offered or advertised within this magazine. Locum Lifestyle expressly disclaims any and all liability relating to or arising from the sale, distribution, manufacture, use or misuse of all products and all services offered and advertised within this publication.

COPYRIGHT

Both nationally and internationally all material herein is held by Locum Lifestyle. No reproduction of any nature is permitted without prior written consent of the owner.

INDEMNITY

Locum Lifestyle, its owners, members and staff hereby advise that partaking in all activities and handling any equipment advertised in, or written about in this publication, involve risk, potential injury and/or death to oneself or others.

Great care and professional advice must be taken when carrying out these activities.

Locum Lifestyle, its owners, members and staff do not accept any responsibility or liability for any damage to personal property, including, but not limited to loss, financial loss, injury or death.

ARTICLES & PHOTOGRAPHS

Submissions of photographs and articles are welcome, however it will be deemed that submission shall be a warranty that they are original and do not infringe on the copyright of others.

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NALSA

NALSA

NATIONAL ASSOCIATION OF LOCUMS IN SOUTH AFRICA

MESSAGE FROM THE PRESIDENT It’s the final quarter of 2019 and also one of the biggest events on the pharmacy calendar is on our doorstep. The 3rd National Pharmacy Conference is once again held at Sun City which is also where the 1st National Pharmacy Conference was held in 2013. Being a delegate, sponsor and exhibitor at the very 1st National Pharmacy Conference I enjoyed the company of many industry leaders. At the opening of the 1st National Pharmacy Conference, the Health Minister Dr. Aaron Motsoaledi said human resource issues were dominating that year. The theme for the conference was: Moving To Pharmacy 2030 Sharing The Vision.

It is now 2019 and although Mr. Amos Masango, CEO of the Registrar’s welcome message is “we have to be

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plugged-in and engaged in shaping how the industry responds to the everchanging environment in which we practise, and ensure that we are drivers/ catalysts for change that ensures that pharmacy continues to be an integral part in delivering quality healthcare outcomes for our patients.” I believe human resources and staffing ethics still require the focus of our attention.

When staff are treated fairly and both recognised and rewarded for work beyond those expected, the symbiotic relationship that is formed is reflected in their consistent quality customer service that their customers, the company’s executives and shareholders all seek.

At the core of the above concept is a human trait

Andro Engelbrecht

that is very important to me, namely ethics. In the locum industry there are ethical guidelines which when followed will make life easier for all parties, from the locum, through to the client, through to the staffing agency placing the locum.

A locum’s “career” involve a series of assignments whether short or long term.

Locums that build long term relationships with ethical staffing agencies enjoy more successful placements, receiving the best assignments and options. Such relationships are built on mutual trust.

Adhering to strong ethics of best practice and care standards will ensure that your professional relationships are longstanding, financially rewarding, and ultimately maximise job-satisfaction.

NALSA

NATIONAL ASSOCIATION OF LOCUMS IN SOUTH AFRICA

This is not a one way street.

The staffing agency placing the locum has its own ethical standards to adhere to that will in-turn make them the agency of choice that locums will want to be associated with not only in the short term, but as a long-term staffing partner that could also place the locum in a permanent position.

As the CEO of SA Locums that has placed thousands of locums spanning over the past decade, and as the founder and President of NALSA, I would like to congratulate the Locum Lifestyle Magazine for the publishing of Locum Lifestyle Edition 19.

Locum Lifestyle Magazine was created as a mouthpiece of The National Association of Locums in South Africa (NALSA) in 2014 and currently have between 4,000 and 5,000 members. The purpose of NALSA is to provide a foundation of industry standards and ethical guidelines for companies specialising in locum and

term contract staffing services.

These principles are the cornerstones of the relationship between NALSA members and their clients. NALSA also aspire to industry leadership by promoting excellence, ethical standards, innovation and a spirit of development and support of locum staffing.

NALSA’s VISION NALSA is dedicated to promoting a positive industry image through a practical but strict Code of Ethics based upon excellence, honesty, fairness, peer review and reasonable industry standards.

NALSA is dedicated to the enhancement of all locum staffing activities through a spirit of openness and cooperation in the exchange of ideas and the pooling of resources as leaders in South African contingent staffing.

NALSA commits to a leadership role in developing a positive image of our industry, and a

peer-review process based on fairness, honesty, and excellence.

NALSA’s MEMBERS PLEDGE - We campaign for professional equality - Publish a bi-monthly Locum Lifestyle Magazine - Negotiate discounts, special benefits and special offers of products and services to our members - Support national conferences - Publish a Code of Good Practice - Build strong links with the professional healthcare associations - Challenge the marginalisation of locums through lobbying and debate - Provide professional indemnity cover to our members COST TO JOIN NALSA? • Free of charge HOW DO I JOIN NALSA? Complete our online registration at: www.nalsa. co.za/register

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New Cars 2019 By: Ernst Lombard

2019 Audi A1 The new Audi A1 is 9 centimetres longer than the old one. Audi says this has increased legroom and boot space to 335 litres. 3 cylinder and 4-cylinder engines will be available with outputs ranging from 70 KW to 147 KW. Expect a classy interior that Audi is known for. Price will be announced soon.

2019 BMW 1 series The new BMW 1 series will switch to FWD (Front wheel drive) for the first time, much to the dismay of hardcore BMW fans. Initially, two options will be available in South Africa. A 118i variant with 103 KW and the range topping M135i xDrive with 225 KW, which should do 0-100kph in 4.8 seconds.

2019 Toyota Supra The 2019 Toyota Supra is as hot as a ghost pepper, because it just hit our shores! Powered by a 250 KW and 500NM straight six. It will hit 100KPH in only 4.1 seconds. Climb inside and you might be forgiven for thinking that you are sitting in a BMW and not a Toyota. Rumours say the engine in the Supra makes more power then the identical engine in the BMW Z4 M40i.

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2019 Porsche 911 Carrera 4 Gone is the day of the naturally aspirated flat six engines. Porsche decided you can go faster while using less fuel by adding a pair of turbos.

The new 911 Carrera 4 comes with a 3.0-litre flat-six twin turbo-petrol engine, producing 283 KW. Power is sent to all 4 wheels and will reach 100kph in 4,2 seconds. Top speed is rated at 290 km/h.

2019 Hyundai i30 N Project C The name is a mouthful, but the claims are nothing to scoff at. A whole 50 kg lighter, 8,8mm lower and “tuned” specifically for track use. Power comes from a 2,0litre four cylinder engine producing 202 KW. 0-100kph should take less then 6 seconds. This one should be really fast around the track and gives its rivals a run for their money.

2019 Audi RS7 Cruise in ultimate luxury while traveling at supercar speeds. The new Audi RS7 is power by a 4,0litre V8 generating 441 KW and 800Nm. 100kps comes and goes in only 3,6 seconds. Top speed is rated at 305kph with “Dynamaic plus package” ticked on the options list. Air suspension and 21 inch wheels come standard.

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MOTORING

PORSCHE TAYCAN

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T

MOTORING he first purely electrically powered sports car from Porsche, the

Taycan, is enjoying significant attention worldwide.

The Porsche Taycan will be able to accelerate from 0 to 100 km/h in less than 3.5 seconds. It will have a range of more than 500 kilometres. It will be possible to add sufficient charge for a range of 100 kilometres in just four minutes.

“The Taycan will be the most sporty and most technically advanced vehicle in its segment – a true Porsche.”

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MOTORING

FORD MUSTANG SHELBY GT500

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F

ord has revealed its ultimate Mustang. This is the all-new Shelby GT500 and Ford claims this is the quickest accelerating street-legal Mustang ever offered.

“Carroll (Shelby) was always working on the next faster Shelby, I think he would love this Mustang more than any other,� said Jim Farley, Ford President of global markets.

The Ford Mustang is already a potent enough offering, thanks to its 5.0-litre V8, but this Shelby GT500 takes things to a much higher level. It boasts a handbuilt supercharged 5.2-litre V8 pushing out 522 kW. One of the big changes was the switch from a conventional automatic to an all-new 7-speed dual-clutch transmission supplied by Tremec.

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MOTIVATION

GLEN McQUIRK

LEADERSHIP: PREPARE FOR LEADERSHIP (Continued…)

S - Make the Sacrifice H - Hang On like a bulldog I - Exercise your Imagination P - Discover your Purpose M - Mentorship A - Accountability P - Performance

commends others for his success. A follower waits for opportunities while a leader prepares for them.

What are you currently doing to prepare for your opportunity?

Hang on like a bulldog A leader hangs on with bulldog-like tenacity.

Make the Sacrifice Success is largely a matter of hanging on when everything inside you wants to let A leader makes investments that go. In this you will be tested. A leader followers interpret as sacrifices. has to have bulldog tenacity; the ability An investment suggests a return whilst a sacrifice is associated with loss. An to hang on with a choking bite and still investment produces faith after value breathe, amidst the pain of an attack. has been considered while a sacrifice As a leader you will often come under develops fear because a price must be attack, the worst kind comes from the paid. Being confident that you can hit very people who are supposed to be on your side. The ones that you dream will a golf ball onto the green produces a very different result from being afraid of help make it happen become the ones hitting it into the bunker. It is these small who appear to want to sink the ship.

Your vision will be tested. The bigger the nuances that make a great difference. vision, the greater the test that will come A leader understands this. The use or misuse of language either creates or your way. The test is not to destroy, but rather to strengthen; not to intimidate, destroys the future. A follower is so preoccupied with cost that he misses the but to build confidence. When David value a leader sees. A follower spends faced Goliath, he was able to recall his victory over the bear and the lion. He while a leader invests. A follower waits was able to face his enemy with absolute for something to happen while a leader makes things happen. A follower blames confidence and decisive victory in his approach. others for his failures while a leader

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ABOUT GLEN McQUIRK : Glen is the founder of the MAP4LIFE™ Institute and author of many books. Glen has inspired people world wide to step out of their comfort zone into a life of purpose and passion.

Visit: www.MAP4LIFE.com

What have you previously overcome that has prepared you for victory?

Exercise your Imagination Worry is the misuse or abuse of imagination.

Many people think they stopped using their imagination as a teenager.

What they fail to recognise is how active their imagination is. The only challenge is that during their teenage years they began to use this powerful ability in a counterproductive way, just like the generations before them have done.

This negative use, imagining what can go wrong instead of what can go right, is called worry. It is so powerful that it can cause stomach ulcers and even grow cancer. A high price to pay for constant never-ending worry. A leader chooses instead to focus on the opportunity in the face of adversity. Instead of thinking what if things go wrong, a leader thinks what if things go right. Imagination appears big

because it produces what we deem to be impossible. Although we are impressed, our Creator states that His plan for our lives is bigger than even we can think or imagine. Chew on that!

What have you dreamed of that you subsequently wrote off as impossible?

Discover your Purpose Purposeful living is the secret to abundant life made possible by the release of inner potential.

The purpose for every created thing pre-existed its creation. This means that the Creator of a thing knows the attributes it must possess in order to fulfill the reason for its existence. Consequently, when it is created, they are incorporated in its design and manufacture producing a fully competent creation. There are a few ways to discover the purpose of a created thing; observe the service it provides while in operation (the need it is meeting), understand its attributes LOCUM LIFESTYLE

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and their collective potential (what they could be used for) or simply ask its creator (and get the answer directly).

The created thing can never choose its purpose; it can only discover it.

It operates at maximum efficiency, effectiveness and ease when it is fulfilling that which it was created to do. When purpose is not known, abuse is inevitable.

The result is a creation easily damaged, broken or neglected.

What questions should you be asking to discover your purpose?

Mentorship You need the mentor - the mentor does not need you.

A mentor must be pursued. The mentor does not need you to grow, rather you can benefit from the insights of the mentor. A leader may have multiple mentors. Mentors could be people who are presently alive or who lived long ago. Mentorship is received through time spent in the presence of a mentor

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through listening, reading, understanding and doing. A mentor is simply someone with different experiences to you. They may be older or younger than you but will always be smarter in a particular aspect that you need to learn. My children and employees have often mentored me. If you are reading this at a MAPCAFE, you are participating in group mentorship.

This process allows subtle mentorship to occur through the sharing of different experiences related to the topic by everyone in the group. If you want to be mentored, seek out people to mentor you.

Who are your mentors? Who can benefit from your mentorship?

Accountability Every leader needs accountability partners.

One of the greatest distractions that face leaders is the temptation to not be true to their purpose. Good ideas are

never in short supply. Team members will easily and quickly contribute good ideas at critical times causing unnecessary delays and engaging resources that could be better applied to the vision.

Having an accountability base, people who hold you accountable to your vision; or accountability partners, people who hold one another accountable to their dreams and aspirations.

This is crucial to maximizing your accomplishments and minimizing costly detours.

A detour is always longer, rougher and more frustrating; costing you time and money. Generally, you breathe a sigh of relief when you get back on track. An accountability team keeps you on course.

Stay on your chosen path. Meet with your accountability partners regularly.

Who are your accountability partners?

How often do you meet?

Performance Passion produces performance.

A passionate person is not time bound.

People who are driven by purpose and passion are driven seven days a week, 365 days a year. Any employment law that seeks to categorise them as a cog in a wheel and not as a unique entity that has something unique to bring cannot restrict them. Achieving productivity with people who lack the passion for what they do is only possible with the presence of a threat of some kind (resulting in the need for appropriate laws to limit the threat).

A leader recognises that passion and performance are like siamese twins; they are connected. A great leader leads in his area of passion and consequently outperforms those who are merely in positions of leadership. To be the leader you were born to be, ďŹ nd that which ignites your passion. Don’t be distracted by the pursuit of something that you perceive to be an obstacle.

Are you pursuing your passion or a solution to a perceived obstacle?

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PHOTOGRAPHY

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PHOTOGRAPHY

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PHOTOGRAPHY

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BUILDING A NEW HOME If the dream of building your own home has always been on your bucket list, here is some advice from some property gurus like Bill Rawson, Chairman of the Rawson Property Group and a few others.

Building costs One of the most important things to understand and accept before building a house in South Africa is that it’s highly unlikely to be the cheapest option.

And in the end, the joy of knowing that your home was built specifically for your family is worth all the time, energy and money that you have spent.

The right building site Many prospective home owners choose Location is an essential consideration to purchase property because it is usually for any home, but when you’re planning quicker and cheaper to buy an existing on building from scratch, it’s not just home. But, the merits of building a home proximity to good shops, schools and make it an equally attractive option. neighbours that you have to think about.

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PROPERTY

problems, you might not have immediate access to the capital you need.

For this reason, Rawson recommends putting aside the equivalent of a 10% to 20% deposit to use as an emergency fund in case of unexpected expenses.

You’ll need to consider accessibility for construction vehicles, and access to power and water for the construction process, not to mention getting a professional survey done to pick up on any slopes, drainage issues, soil and underlying rocks that could cause problems.

Building loans A building loan is quite different to an ordinary mortgage.

Building loans aren’t lump sums. You don’t get paid the full amount of your loan to manage as you please – the bank gives you instalments based on the progress their assessor sees on site. That means if progress is delayed, or you hit unforeseen

According to Marius Marais, CEO of FNB Home Loans, although the process of securing building finance differs slightly from a traditional home loan, it is still governed by the National Credit Act and the same banking policies and lending criteria still apply.

When applying, you will need to use one of the channels available and ensure you have the following documents: • A quotation from a builder who is registered with the National Home Builders Registration Council (NHBRC) • Building plans and a supporting schedule of finishes • A contract between the builder and yourself Professional plans When designing your home, there are a few important things you need to consider such as what you can actually afford, how your home will match the surrounding landscape, its safety and security features, and eco-friendly measures.

To qualify for bank financing, you’ll need to have a comprehensive construction quote based on accurate specifications and finishing schedules. The help of LOCUM LIFESTYLE

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an experienced architect who can not only help to make your design dreams a reality, but also keep them within your budget is a huge benefit in this process.

The right architect can save you immeasurable time, stress and money and those savings tend to more than make up for their professional fees.

Plan for the unexpected There is no such thing as a perfect construction process. Every building project comes with at least a few problems. For this reason, it’s a good idea to prepare yourself mentally and emotionally for surprises, and to have a some cash on hand to deal with unexpected expenses.

Very few building projects run 100% according to schedule, so you shouldn’t bank on having access to a completed home on the precise date your contractor has promised.

Be flexible in your accommodation options while you’re building. You don’t want to find yourself without a place to

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stay because things are taking longer than expected.

A Quality contractor is essential Of all the things you need to consider when building your own home, a quality contractor is the most important.

It was also advisable to consult an attorney prior to signing any agreements with the builder, as these can potentially work against you in future.

Nothing makes the building process more stressful than a contractor who doesn’t deliver on his promises.

It’s not always easy to tell good builders from bad, contractors with plenty of contactable references is a must.

If at all possible, go with a word-ofmouth recommendation from someone you trust or get your architect to appoint a contractor from their own trusted pool. It’s also a good idea, to pay a visit to your prospective contractors recently completed projects to make sure that their workmanship is up to the desired standards.

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FITNESS

EASE INTO YOUR 6-PACK ABS

by Lemanja Mears

E

ase Into Your 6-Pack Abs It all starts in the mind. If you can perceive it - you can achieve it. Get your mental spring cleaning done and your body back into shape with this “ease-into-your-6-pack-abs” spring workout & diet program.

Before we get to the “how”, we need to understand the “why”. Take a moment and think about it. Now write your answers on a piece of paper, laminate it, place it somewhere you can see it daily until you have achieved your goal.

Why do you want to have a fit, chiseled body this summer?

What will you gain from it?

How will it make you feel?

SPRING WORKOUT PLAN “Slow-Mo” Month 1 This is the wake-up” month. It was winter, we took advantage of it and enjoyed the comfort of eating and cuddling up with a glass of red wine in front of the fireplace. Spring calls for a new

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mindset and instead of rushing into the changes, let us take a “slow-mo” approach to getting the body moving. Incorporate a quick daily 5-minute movement plan - we all have 5 minutes.

Day1: start with a Kung Fu horse stance, pull your muscles tight, chicken-wings shoulder blades tightly squeezed together onto your back, tight bi-ceps, tri-ceps and pull your navel into your spine as tightly as possible, while squatting - hit your stopwatch and get going with the 5-minute count down Day2: push-ups, as many as you can (take a break if you must). If you can only do 3 and then collapse onto the floor, pick yourself up and carry on until your 5 minutes have passed.

Day3: lay on your back on the floor with your legs stretchedout infront of you, pull your navel through your spine and into the floor - squeeze for a 20 count holding your breath and then slowly release, repeat for 5-minutes.

Day4: go for a walk Day5: yoga or pilates stretches

Day6: this should fall on a Saturday, so get out there and go hiking, cycling or swimming for 1 hour Day7: is made to rest “Kick-Start” Month 2 Completing month 1 was not that hard now was it? You did great. Now it is time to kick-start your metabolism. This month we will be increasing the time to 10 minutes per session.

Day1: fast walking, jogging or swimming Day2: yoga or pilates Day3: dancing, playing tennis or squash Day4: Chi Gong or martial arts Day5: boxing, high-intensity training or cycling

Day 6: 1-hour hiking, cycling, swimming or playing volleyball on the beach Day7: rest “Take-Your-Power-Back” Month 3 This is your final stretch before Summer and time to up your game to 20 minutes/session.

Day1: walking, jogging or swimming Day2: yoga or pilates Day3: walking, jogging or swimming Day4: full body weight circuit training Day5: walking, jogging, dancing Day6: Cross-fit session Day7: 1 hour hiking, swimming or cycling

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SPRING EATING PLAN: Instead of the “all or nothing” mind-set where you mentally tell yourself to only eat salad and lean meat and never to cheat again until your body is on its perfect weight. Rather focus on setting 40 daily goals related to healthy eating and if you slip up on eating that chocolate cake at the office, don’t allow it to derail you - focus and getting back into the game and achieving the remaining 39 goals.

“Slow-Mo” (Month 1) This month we will focus on eating a healthy breakfast every morning. On Day 7 you can eat whatever you want for breakfast.

Breakfast: choose between hard-boiled eggs, oats (no sugar & milk, add honey instead) or a green protein smoothie Morning Snack: raw, unsalted almonds (portion size - palm of your hand) “Kick-Start” (Month 2) After 1 month of eating a healthy breakfast and a morning snack, you are ready to place the focus on your lunch.

Breakfast: Choose between hard-boiled eggs, oats (no sugar & milk, add honey instead) or a Green Protein Smoothie Morning Snack: Raw, unsalted almonds (portion size - palm of your hand) Lunch: Tuna salad with homemade dressing (ol-

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ive oil, lemon juice, mixed herbs, fresh garlic & ginger) / lean grilled chicken with salad or grilled hake & salad Afternoon snack: Any fruit of your choice “Take-Your-Power-Back” (Month 3) The focus is on healthy dinners.

Breakfast: choose between hard-boiled eggs, oats (no sugar & milk, add honey instead) or a green protein smoothie Lunch: tuna salad with homemade dressing (olive oil, lemon juice, mixed herbs, fresh garlic & ginger) / lean grilled chicken with salad or grilled hake & salad Afternoon snack: any fruit of your choice Dinner: steamed vegetables of your choice, stirfry vegetables, whole wheat pasta with pesto sauce (skip on protein for dinner during this month) Evening Snack: carrots & peanut butter or celery with hummus.

You are well on your way to a more “beautiful you” after incorporating the above changes.

During the summer the focus will turn to toning and shaping I will share the program in the Locum Lifestyle December issue.

According to Laura Shocker’s 15 Steps To A Leaner You, the following points are important to remember:

The best days start with protein: Protein increases satiety throughout the day and this leads to reductions in food cravings and unhealthy snacking.

Focus on CAN not can’t: Start by telling yourself that you can have as many fruits and vegetables as you want - seriously, go crazy.

Talk to yourself : Ask, does it taste good? How hungry am I? “We often eat whatever is in front of us,” Linda Bunyard, a registered dietitian at the Johns Hopkins Weight Management Centre Forget what you’ve heard about the scale: Stepping on the scale daily is a good method of keeping your diet and workout plan in check “stepping on that scale affects your decisions through the 24 hours that follow,” says David Levitsky, Ph.D. Try the golf-ball trick : Leave food the size of a golf ball over on your plate to eat later - see if you are still hungry after 30 minutes Sit down while you eat: Never eat “on-the-go”, it should be a mindful experience

Eat your vegetables first: Choose unprocessed vegetables Set the alarm: Set the alarm to get ready for bed, your body needs at least 7-8 hours sleep, to be healthy and lose weight Plan your cheat day: Instead of constantly giving in to the “just this once” mentality that can derail your diet, plan your cheat day and cheat meals.

Head for the water: Drink 30ml of water for every Kilogram of body weight.

Remember it’s a scenic walk: Take a walk on a scenic route, this will take your mind off the fact that you are exercising Employ the list of 10: Write down 10 ways to make yourself feel good without calories (massage, tanning, reading, etc) Use laziness to your advantage: Put tempting foods in higher cupboards and healthier foods within your reach Cook just one more meal at home: Each home-cooked meal can save 200 calories & cut your sodium intake by 400ml Prep ahead: Keep healthy foods in ready-to-eat portions Resources: https://www.realsimple.com/health/ nutrition-diet/weight-loss/easy-way-to-loseweight

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TRAVEL - EASTERN CAPE

WHALESONG HOTEL & SPA

GLAM ON THE GARDEN ROUTE

an idyllic escape from the city.

estled on South Africa’s renowned Garden Route, the beautiful little town of Plettenberg Bay equals a bliss-infused break like no other. Boasting one of the mildest climates in South Africa, this glorious stretch of Indian Ocean coastline is also known for its various attractions, one of them being Whalesong Hotel & Spa.

A warm, welcoming atmosphere greets guests in the newly refurbished reception area and perspires to the 27 beach-inspired rooms, where the whites and blues of the ocean are highlighted. The rooms lead onto private wooden viewing decks, stopping one dead in one’s tracks when catching a glimpse of the Keurbooms Coastline and the distant Tsitsikamma Mountain Range.

From the get-go visitors will be lured in by the hotel’s lush, green landscape, etching off the white walls all year around. The soothing sounds of the seagulls will remind you that paradise is situated only minutes away from the sugary white beaches,

Peeking over the deck, your eyes are immediately drawn to the hotel’s vibey on-site restaurant, Blue Whale, enticing guests with its expansive ocean views and relaxed atmosphere. Here you are able

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to tantalize your senses at the craft gin bar and even enjoy a movie after dinner at the outdoor cinema.

A stone’s throw from the restaurant lies The Legend Health & Wellness Centre. A visit just isn’t complete without a trip to this on-site haven renowned for unwinding the mind, body and soul. Guests can look forward to massages, facials, body scrubs and a variety of treatments that will ensure you maintain your healthy holiday glow at all times.

The more adventurous at heart will be excited to learn that Plettenberg Bay is also popular for its attractionrich coastline. Guests can cherrypick activities ranging from whale watching, deep sea fishing, walking trails in the indigenous forests and eco adventures on horseback.

It’s not difficult to realise why locals and foreigners are drawn to this magical sanctuary in the heart of the Garden Route. There is no denying, once the showy shorelines of Plett and the distinct ambience at Whalesong Hotel & Spa cast its spell on you, it will call your name time and again.

Contact Information: Tel: +27 44 533 5389 Email: gm.whh@legendlodges.co.za Website: www.legendlodges.co.za

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TRAVEL - LIMPOPO

ENTABENI SAFARI CONSERVANCY

Hanglip Mountain Lodge ENTABENI SAFARI CONSERVANCY

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ntabeni Safari Conservancy situated in the malaria-free World Heritage Waterberg Biosphere approximately a three-hour drive north of Johannesburg is a perfect combination of nature, luxury and adventure. This 22 000ha reserve boasts five eco-systems and is haven to the big five and a large variety of game and wildlife. The upper escarpment offers majestic craggy rock formations and wide-open grass plains while the lower plateau (separated by 600m high cliffs from the upper escarpment) comprises of “sandveld” vegetation and a series of wetlands. Not only is Entabeni home to five eco-systems and the big five but also to five lodges each a unique blend of luxury and African wilderness, perfectly set in different immaculate locations of the reserve.

The unique, alluring, Hanglip Mountain Lodge, located on the lower plateau of Entabeni’s Yellow Wood Gorge, evokes a sense of the romantic Africa of a century ago. This fenceless fivestar lodge provides the opportunity for guests to experience nature as it should be, up-close and personal. The lodge comprises of 10 luxury

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suites, elegantly furnished in African Baroque style, with private sun decks providing breath-taking views across the wetlands, vast open plains and the alluring Hanglip Mountain.

Game drives, guided nature walks and horse trails are complimented by other activities such as bird watching, star gazing, moonlit boma dinners, picnic breakfasts, bush sundowners and spectacular al fresco dinners in the bush. A visit to the Legend Health Spa & Wellness Centre is highly recommended as is iKhaya Nyathi Wildlife & Cultural Centre which offers guests a taste of culture at the Pedi village as well as the opportunity to learn more of endangered species.

This place rightfully dubbed the “The Place of the Mountain” is where you will find your soul, experience the power of nature and make memories aligned with Entabeni’s mantra – “beyond comparison”.

CENTRAL RESERVATIONS : TEL (012) 443 6700 RESERVATIONS@LEGENDLODGES.CO.ZA

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TRAVEL - WESTERN CAPE

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MAISON CHABLIS FRANSCHHOEK

Maison Chablis is an elegant boutique guest house located in the historic town of Franschhoek, in the heart of the Winelands

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requented by local celebrities, business people, discerning South Africans and international travellers this well-appointed, exclusive establishment is surrounded by majestic mountains and positioned within strolling distance of the quaint historic Franschhoek village centre, with its delightful street cafes, awardwinning restaurants, museums and galleries.

Maison Chablis is also an easy drive to many of the Capes celebrated wine estates, world-class golf courses and unspoiled beaches. Maison Chablis is surrounded by ancient oak trees which are set in a secluded, manicured garden featuring a pristine swimming pool. Each of the newly-renovated

and beautifully decorated, eight contemporary bedrooms feature an en-suite bathroom, top of the range furniture and dĂŠcor, luxury embroidered linen and individual DSTV. A sumptuous breakfast is served every morning in the gorgeous sun-filled breakfast room and is included in the value-for-money rates.

Guests will be well looked after with attention-to-detail service and a very special brand of warm and caring Cape hospitality. Owner James Calderwood will ensure your stay is a memorable, magnificent and peaceful one.

Contact Phone:+27 (0) 21 876 2366 Cell No: +27 (0) 82 892 8925 Email: chablis@mweb.co.za

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TRAVEL - DRAKENSBERG KZN

THE NEST RESORT HOTEL & CONFERENCE CENTRE

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he Nest Drakensberg Resort Hotel is one of the best established and well-known of all the Drakensberg resorts in the Kwa-Zulu Natal Drakensberg.

Situated in the Champagne Valley in the Central Drakensberg area of the KwaZulu Natal province in South Africa.

The area is a popular South African holiday destination, only a 3 & half hour drive from Gauteng and a 2 hour drive from Durban.

The Nest Hotel offers great resort style accommodation which is relaxed and homely. Excellent rates and full board accommodation make for a worry free holiday in the stunning Drakensberg.

MEALS: This is one of the few Resort Hotels left which offer you cuisine à la Table d’Hote all included in our tariff.

This means that we serve you daily three carefully selected meals of traditional South African tasty country cooking.

Full, hearty breakfasts, light lunches and six course dinners as well as morning and afternoon tea and coffee on the veranda overlooking the impressive Drakensberg. Sunday dinner at Lunch is the grand meal of the week.

ACCOMMODATION: Total 55 rooms Duplex units offering comfortable accommodation for up to four people in its two bed rooms.

Mountain View Units Family Mountain View – Single Storey All Premier garden Rondavels range from double bedrooms to rooms that can accommodate up to six people in various configurations.

DISABLED FRIENDLY HOTEL: The Nest has disabled friendly accommodation and can accommodate wheelchair bound individuals.

Wide doors large enough to

accommodate wheelchairs, enough space within rooms to manoeuvre around freely.

Fully accessible bathroom, some with specialised handles/aides for easy access WEDDINGS: The Nest hotel has played host to hundreds of weddings and makes every effort to ensure that this spectacular day remains a fond memory of the couple and all their guests for years to come.

Renowned for good food, great service and excellent value for money the hotel has a team of dedicated hospitality professionals who are ready and willing to make your wedding unforgettable.

CONFERENCES AND FUNCTIONS: The Nest Hotel has a lot to offer when it comes to conferences and functions.

They offer competitive rates which include all meals, accommodation, teas, various conference equipment as well as the use of the beautiful climate-controlled conference centre.

There are a number of venues within the hotel that can accommodate from as few as 4 people to as many as 100 people.

On offer is a broad range of facilities for conferences and functions.

ACTIVITIES: The Champagne Valley in which The Nest Hotel is situated is one of the most popular holiday, wedding and corporate getaway destinations in the country and there are a number of great activities available, ranging from helicopter rides to team building activities such as paint ball, quad-biking, river rafting and hiking.

CONTACT INFORMATION: +27 (0)36 468 1068 OR +27837165610 reservations@thenest.co.za

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TRAVEL - DRAKENSBERG

ANTBEAR DRAKENSBERG LODGE

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he Drakensberg Mountains are renowned for their dramatic natural beauty, spectacular mountains, waterfalls and sunsets. The Antbear Lodge is situated in these mountains and boasts uninterrupted panoramic views. There is plenty to do here besides relaxing. It is a perfect base to explore the very best of what this region has to offer.

We train our horses using the softer horse whispering techniques and offer rides that are particularly suited to beginners, first timers and of course the experienced.

I have a pilot’s license and a microlight at the lodge. If the weather is good, I love to take guests for a ride. To glide with the vultures or fly along the Drakensberg escarpment is often considered the highlight of a tour.

Hot air balloon flights can also be arranged.

There are hiking trails to fit every level of fitness on the property and further afield. Guides can be arranged. Bushman rock art paintings made by the San people are nearby and Giants Castle is perhaps the best options available anywhere to see and photograph the bearded and cape vultures.

We invite you to come and share some of our dreams and experience an alternative, sustainable and relaxed way of life.

We look forward to welcoming you.

Fernhurst Farm, Estcourt 3310, South Africa Phone: 036 352 3143 Cell: 076 441 2362 Skype: antbearlodge Email: reservations@antbear. co.za www.antbear.co.za Latitude: 29° 08’ 34.02” S Longitude: 29° 49’ 0.18” E

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TRAVEL - NAMIBIA

FISH RIVER LODGE NAMIBIA

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ish River Lodge is the only lodge situated directly on the Fish River Canyon, the second largest canyon in the world.

From sunrise to sunset, visitors enjoy breath-taking views of this geological wonder.

The twenty chalets are perched on the brink of the canyon, far enough from each other to ensure peaceful exclusivity for all guests. Dry packed stone walls help merge the chalets with the rustic landscape and large windows offer panoramic views of the landscape.

The 45,000-hectare Canyon Nature Park is a sanctuary for succulent flora and endemic wildlife. Hiking and cycling trails through the canyon lead to permanent water

holes and rock pools that attract a wide variety of endemic wildlife.

The six double and fourteen twin rooms each have a large walk-in pebble stone shower as well as a secluded outside shower. Private decks are perfect for enjoying the view or practicing yoga and meditation.

The rim pool with its spacious deck is ideal for relaxing and outdoor dining. During winter and cold snaps, crackling fires warm the interiors. Lunches are served on the deck while breakfast and candlelight dinners are served in the dining area.

Contact Information: fishriver@journeysnamibia.com Phone: +264 61228 104

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FASHION

LEWIS & MADGE LEATHER

Situated in the picturesque town of Riebeek Kasteel in the Swartland, Western Cape you will find the creative artisan leather company, Lewis and Madge leather.

Riebeek Kasteel is nestled on the slopes of the Kasteelberg Mountain, surrounded with vineyards, olive trees and wheat fields. Any artist’s dream. The beauty of the valley is something to experience and the perfect place to get the creative juices flowing.

No wonder Lewis and Madge leather decided to open their flagship store right there in Short Street, Riebeek Kasteel.

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arin Liebenberg and Zani Brits started leatherwork as a hobby back in 2013 but it soon developed into the small business it is today. Lewis and Madge leather was born in 2015 and the rest, as they say, is history.

“We get a lot of visitors in our shop, which

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is a fantastic marketing opportunity for us.

Visitors and clients get to see firsthand what we do, as we have a small work area in our shop. Our visitors love to see how our products are made and the care and patience that goes into it” “Living in a quirky little town, only one hour

from Cape Town, working from our home studio is perfect for us” It is a different lifestyle to the city but you work just as hard.”

Lewis and Madge leather is a true artisan company as they manufacture all their leather products entirely by hand. Hand-cut, hand stitch and hand assemble. A lot of care, love and time goes into making every product.

“We design and manufacture all our products ourselves and all designs are simplistic and classic in style. We want our clients to still like their bag in 10 years” “Our products are for those who love local, artisan, well made, well designed, functional products that will last” We use the best South African leather available. The quality is fantastic and the variety available has expanded so much over the last couple of years that the choices are endless.

Corporate Gifting is also an avenue Lewis and Madge are growing in. A lot of South African companies have realized that supporting South African entrepreneurs is the better way to go. They look for quality gifts that will last and handmade leather products are often one of their top choices. “We offer the service of manufacturing that something different, not a mainstream product. Company branding is also done for the client.”

What does the future hold for Lewis and Madge leather? Growing step by step, little by little. “We believe growing organically is the best option for us. We would like to always keep the business to the smaller side to ensure quality is always maintained. We hope to employ all staff on a full-time basis soon and in doing LOCUM LIFESTYLE

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FASHION

so, help the community of Riebeek Kasteel” “We have started to supply limited shops in the Gauteng area and hope to supply more in the future. Our designs are always limited and you will never find lots of any product in our shop. We want our clients to love their bag, knowing that there are not another 100 people out there with the same bag. ” The next time you find yourself in the Swartland area, visit Lewis and Madge leather’s beautiful shop in Riebeek Kasteel. Visit their website www.lewisandmadge.com.

Contact details: Zani Brits, info@ lewisandmadge.com; 082 654 2265

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HEALTH

TODDLER HEALTH

by Lemanja Mears

How to help your child cope with the changes of the body and life, through adopting healthy lifestyle habits.

Tantrums are normal expressions of frustration that toddlers go through and continuous changes in the body can be scary. Can you imagine what they are going through? The one moment crawling on the floor and the next moment walking and bumping into everything (eyesight still developing).

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here are proven methods that can help your child cope with these frustrations and the fear of change. It will also teach them a valuable lesson that amidst the chaos of change, calmness and love bring strength and easy transformation.

Anyone who has seen That Sugar Film will agree that we are consuming too much sugar in our daily diet. Not only do we eat too much sugar but it is also used as a comfort food to calm us down or ease the sadness.

Instead, we should teach our children to accept feelings of frustration and show them how to “move into the eye of the storm” during troubled times.

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As adults, we are still learning to cope with the difficulty of change, life dishes up for us and our frustration often leads to constant anger, sadness, and even depression. You can teach your child to cope with this differently.

Did you know that grabbing your child in times of distress and hugging them tight while placing the palm of one hand behind the neck and the other on their forehead, saying: “just breathe deeply, everything is okay, I love you” is a far more powerful tool to make your child feel safe, than comfort food? Practice this enough and you will see that your child runs into your arms for

comfort and protection instead of pushing you away, throwing themselves on the floor, kicking and screaming until they turn blue, while your neighbour is calling Social Welfare. Emotions are a result of motion... If you don’t like the emotion, change what you are doing that is resulting in it; or if you cannot change the motion then adopt behavioural patterns that will ease into the flow of life instead of fighting against change.

A Healthy Body and Mind Starts with Healthier Eating Habits: • Replace sweets with fruits • Choose 2 cheat days where your toddler is allowed to eat anything they like #observe the personality change #parental guidance is needed #prepare for the tantrum that might follow • Feed them foods from different colours of the rainbow - it is a fun method of introducing healthier options • Teach them how to prepare healthy snacks (I have included a recipe at the end of this article) • Replace cool drinks with mineral water (still or sparkling) - your child should

drink at least 30ml of water/kg, daily • Replace coffee with Rooibos tea and honey • Make sure your toddler (1-2 years) sleeps 11-14 hours daily. According to the National Sleep Foundation, not enough sleep results in the same behavioural patterns as a child diagnosed with ADHD disorder • Get enough fresh air, kicking the ball with your child, going on hikes, swimming or taking the dog for a walk - the sun is a great source of Vitamin D Teach Your Toddler To Cope With Change By Talking About Their Feelings: The old saying “children should be seen and not heard” has proven to be self-destructive and disconnect humans from their emotions. Emotions offer guidance and are a coping mechanism and when embraced, it can steer your life into achieving greatness (once you have learned to understand it).

What better way to introduce this mind set to your toddler than to set the example and make time to discuss changes and the feelings that comes with it.

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HEALTH

Sometimes this is difficult especially in times of divorce, death or moving to another town or country. When having to deal with the fear and drama of change ourselves, we can easily forget that the “little people” in our lives are having to cope with it too. Make time to discuss changes with your child. Protect them from your negative emotions and don’t express your opinions about others to them (especially during a divorce). The aim of the game is to teach them that change is inevitable in life, show them how to identify feelings of fear in moments of change and that letting go of the fear and embracing the flow of life is like embarking on a new adventure.

Discuss the change itself and the feelings around it but do not get personal. Instead, you need to stay neutral in the discussion you are the parent teaching your child that feelings are normal and that even though nothing feels okay, especially during times of change, reassure them that they are safe and protected during the transition. Con-

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tinuously express: “everything is going to be okay, you are safe, this is only a great new adventure” even when you feel as if nothing is okay. Keep your toddler in “child” mode or else they might want to become your saviour even at a young age and this can result in them growing up with the distraught feeling of carrying the world on their shoulders.

Life is meant to be enjoyed and every different stage or experience brings with it new lessons and a different perspective... it is not a journey of testing, trial and error, but instead an amazing adventure of discovery.

Spirituality Is Important: • Teaching your child to participate in a spiritual practice is a life-saving principle.

• Teach your child breathing techniques to calm down - introduce it as if it is their superpower • Ask them to tell you about 100 things they are “wondering about” this will take their minds off the fear of change and immediately calm the body - the mind

will expand with imagination (do not give the answers - instead stay in the “awe” of wonder). Make it a fun game, prompt your toddler to ask questions such as...

• I wonder how many stars are in heaven • I wonder how flowers open their petals • I wonder how the bottom of the ocean looks like I remember years ago, watching the 1997 Italian comedy-drama Life Is Beautiful and being mesmerized by the father’s love for his children. He protected their imaginations against the devastating effects of World War2, with joy and laughter... What an amazing parent. Giving his children hope even when he had none. That is what parenthood is about - protecting our children by teaching them how to cope with the changes of life.

Psychologists Say That Children Are Happier When Adults: 1. Foster connection - show your child that even though he is small, he is part of a bigger picture and connected to you, other family members, friends, neighbours, day care providers or even pets. Edward Hallowell, M.D, child psychiatrist and author of The Childhood Roots of Adult Happiness says: “A connected childhood is the key to happiness” 2. Don’t try to make your child happy - “If we put our kids in a bubble and grant them their every wish and desire, that is what they grow to expect, but the real world doesn’t work that way,” says Bonnie Harris, founder of Core Parenting and author of When Your Kids Push Your Buttons: And What You Can Do About It 3. Nurture your happiness - Happy parents are likely to have happy kids. Consequently one of the best things you can do for your child’s emotional well-being is to tend to your own happiness. Carve out time for rest, relaxation, and perhaps most importantly, romance (Murray from parents.com) 4. Praise the Right Stuff - Praise the effort

rather than the results, this includes creativity, the hard work, persistence that goes into achieving, more than the achievement itself.

Foster in your child a “growth mind-set” 5. Allow for Success and Failure - While it can be difficult to watch our kids struggle, they’ll never know the thrill of mastery unless we allow them to risk failure (Dr. Hallowell) 6. Give Real Responsibilities - the more you can convey to your child that he/she is making a unique contribution to the family, from an early age, the greater their feeling of self-worth and ultimate happiness 7. Practice Habitual Gratitude - Through research at the University of California, Davis has shown that people who keep daily or weekly gratitude journals feels more optimistic, make more progress towards goals, and feel better about their lives overall. It is important to foster this in your child from a young age - perhaps not a journal, but take time at the dinner table and allow each member of the family to express gratitude ANTS ON A LOG RECIPE: This used to be my children’s favourite snack when they were little. I would dress them both with aprons and chef hats before they prepared this under my supervision.

Ingredients: • Carrots (cut in long 1cm thick strips) • Sugar-free Peanut Butter • Raisins Method: Give your toddler a butter knife to spread the peanut butter onto the carrots with.

They can spread it as thick as they prefer, on the top of the carrot strip. Push dark raisins into the Peanut Butter. ENJOY! Resources: 7 Secrets to Raising a Happy Child www.parents.com / Sleep Foundation https://www.sleepfoundation.org/excessivesleepiness/support/how-much-sleep-dobabies-and-kids-need

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LARGE EVENTS are sought after for our sophisticated, classic, detailing and natural elegance.

LARGE EVENTS are the ultimate outdoor venue.

We welcome the opportunity to make your next occasion a truly memorable one.

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info@largeevents.co.za | www.largeevents.co.za

Memorable | Elegance | Sophisticated

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OPTIMIZE YOUR NUTRITION

1. PROTEIN 2. VITAMINS & MINERALS 3. HEALTHY FATS 4. FIBRE 5. PHYTONUTRIENTS

Jaco Conradie Herbalife Nutrition Independent Member

1. PROTEIN 2. VITAMINS & MINERALS

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What is Protein?

6. HYDRATION

daily diet For a woman who consumes up to 5852 kilojoules per day and wants to control her weight, the recommendation would be 52-105 g protein. takebetween of different vitamins or minerals. Spin-

n this second editorial, we are going to have a look at Vitamins and Minerals. ach is rich in vitamins C and E, which help An essential every cell in the What arecomponent vitamins andof minerals? to protect cells while As long asfrom you oxidative get moststress, of your protein from body, protein a macronutrient made ofphosphorus Vitamins and is minerals are key micro-nutriand calcium found in milk, complete proteins that you consume at meals ‘building blocks’ called amino acids. ents that are required for many of theThere chem-areyoghurt and seeds help to support healthy and within 30 minutes to 1 hour after exercise, 9 essential and your 13 non-essential aminoday. acidsbones. ical reactions body performs every Your B vitamins help the body conwill be able to build muscle and maintain minerals protein – like calcium and magneandMany a complete contains all 22 aminovertyou food into fuel, and vitamin K contribbody bone mass.health and is needed to sium – have structural roles in the body too. uteslean to normal acids.

However, the body can’t synthesize all the help normal blood clotting.

Whatand should I eat? are needed for the vitamins and minerals it needs to function Magnesium Proteins have different functions in the bodyCalcium at its best, which is why a healthy diet is so including contributing to growth in musclemaintenance of normal bones and teeth. important.

Vitamin B1, B2, B3, B5, B6, B12 contribute A combination of vegetable and animal protein mass the maintenance of muscle and to normal Amand I getting enough? energy-yielding metabolism. normal bones.diet Without protein, it can sources each day. Soy is one of the best A balanced helps toenough supply the essential be difficult sustain a balanced and reach vegetable sources as it is a ‘complete’ protein vitaminstoand minerals, but it candiet be difficult that provides all the essential amino acids. yourtogoals. consume all the necessary nutrients simARE VITAMIN SUPPLEMENTS NECESSARY? As other vegetable protein sources like nuts, ply through food. Daily vitamin and mineral and lentilstoare not can help to ensure you reach It isseeds certainly possible meet the‘complete recom- proteins’, Am supplements I getting enough? try to combine toand provide the recommended daily amount of each, mended intake for mostthem vitamins miner- a better day. proportion of needs aminoifacids. animal protein, your body you eatFor a very Aimevery to consume up to 30% of your dailyals that So what should I eat? well balanced diet and choose the most kilojoules from protein. During exercise, your high quality sources include fish, poultry, eggs Most of the foods you consume will provide nutrient dense foods and low-fat dairy products, which provide the body requires more protein to build/maintain some essential vitamins and minerals.

Some benefits of iron, zinc and B vitamins. muscle and promote recovery, so include keep in mindTheadditional particularly nutrient-dense foods problem is that even the most careful thatfruits, protein needs may differ. Each nutrient vegetables and grains. eaters don’t eat perfectly every single day Be sure to have a Protein-Rich Shake every has a different use in the body, so different and that means that they can still fall short morning for breakfast together with balanced benefit increasingup their nutrients.

An people active may male whofrom consumes to in8360of certain

kilojoules per day and wants to build muscle nutrition and a healthy, active lifestyle! should aim for up to 150 g protein in his 60 LOCUM LIFESTYLE See you in the next issue! Yours in Health.

http://bit.ly/idealbreakfast for more information

Formula Herbal You need1toShake consume water soluble vita- Tea

may be short on Aloe vitaminConcentrate B12, zinc and mins, like vitamin B and vitamin C every calcium.

There are also certain lifebetween stages 9- 31 • Quick and easy to make • Refreshing • Tasty and where take suppleday(9because body doesn’t •store them. flavoursyour available) Contains caffeine to it is advisable to kilojoules advised to use sup- energy ments. Teenagers• diet for example may • Certain Greatpeople for on are the often go improve 2 Flavours plements such as: not always be balanced and are • Approx. 17.7 grams of • Only 25 kilojoules • Greatthey alternative to highProtein & approx 3 grams • 4 Flavours growing rapidly. kilojoule, soft drinks • of Dieters, to take Fibre for example, are advised • Can be enjoyed hot or cold • Makes it easier to increase them because when you are• takingContains in • Pre-Menopausal woman: iron and intake cal• Contains between 22-24 green tea your water fewer calories, it is&always hard to get cium needs are highest after menopause essential vitamins minerals and kilojouleand really needs to be paid attention all the vitamins and minerals you might controlled need. to. Calcium needs in women are highest after menopause. why not Get creative and infuse your aloe You can customise your morning During the summer days • Other people who are advised to take try a refreshing ice tea? You can drink with fresh fruits, vegetables shake with more protein, fibre them: including women whocustomise are preg- your beverage The bottom if you think you are withline is, even and herbs.

Start your day with your and vitamins to meet your eating really well, taking a daily multivitanant or breastfeeding, because they have different flavours from fresh fruits unique personalised taste. unique needs. higher nutrient demands. and herbs. min supplement helps ensure you meet your daily nutritional intake.

• People who are vegetarians or vegan LOCUM LIFESTYLE

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CAREER CLASSIFIEDS

e

PERMANENT PLACEMENTS PHARMACY MANAGER

PHARMACIST

SOMERSET WEST

FOURWAYS

PHARMACIST

PHARMACY MANAGER

PHARMACIST

PHARMACY MANAGER

TYGERVALLEY

PAARL

DURBAN

DURBANVILLE

PHARMACIST

PHARMACY MANAGER

KRUGERSDORP

VEREENIGING

QUALIFIED POST BASIC

PHARMACY MANAGER

PRETORIA

QUALIFIED POST BASIC KRUGERSDORP

QUALIFIED POST BASIC TYGERVALLEY

SANTON

MINIMUM REQUIREMENTS • • • • •

Fluent in English & Afrikaans B. Pharm Degree Min 2 years Retail Experience Unisolve Literate Registered with SAPC

SEND CV TO: cv@salocums.com For more info contact: Tanja Tel: 073 541 5464 | Email: tanja@salocums.com

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SA LOCUMS NURSING

SA LOCUMS NURSING DIVISION PLACES GENERAL REGISTERED NURSES WITH PSYCHIATRIC, COMMUNITY AND MIDWIFERY IN RETAIL CLINICS NATIONALLY

Locums are especially needed in: • Upington - Secunda - Emalahleni - Ermelo - Grahamstown • Lephalale - Polokwane - Rustenburg • Paarl - Kuilsriver - Athlone - Stellenbosch - Weskus • Hermanus - Mossel bay - Worcester - Knysna - Sasolburg • Kroonstad - Bloemfontein - Potchefstroom - Klerksdorp Nurses are required to be computer literate and familiar with: • Family Planning • Baby Immunisation • Primary Health Care • Allegra Training - arranged for all locums

To register with us please respond with your SANC (South African Nursing Council) reference number to: Email: register@salocums.com / Ph: 0861 56867 For all other queries contact Berdine Email: nursing@salocums.com Mobile: 061 455 8458 / Office : 0861 56867

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LOCUM LIFESTYLE

PHARMACY POSITIONS AVAILABLE GAUTENG

WESTERN CAPE

KZN

PHARMACIST

PHARMACIST MANAGER

PHARMACIST

RUSTENBURG CATEGORY: RETAIL

•

DURBAN CATEGORY: RETAIL

START DATE: Immediately

START DATE: Immediately

CATEGORY: RETAIL

START DATE: Immediately

PHARMACIST BOKSBURG CATEGORY: RETAIL

START DATE: Immediately

CALEDON

PHARMACIST

EASTERN CAPE

• BELLVILLE • WYNBERG • CAPE TOWN

PHARMACIST

• •

PLETTENBERG BAAI CATEGORY: RETAIL START DATE: Immediately

KUILSRIVIER BRACKENFELL

MINIMUM REQUIREMENTS • • • • •

Retail Experience 2 years Unisolve Literate Registered with SAPC English & Afrikaans B. Pharm Degree

CATEGORY: RETAIL START DATE: Immediately

GUARANTEED PACKAGE: • • • • • •

Medical Aid Pension Fund Retirement Benefits Annual Leave 13th Cheque CPD Training & Prof

• For more info contact • Phone: 073 541 5464 • Email: cv@salocums.com LOCUM LIFESTYLE

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LOCUM LIFESTYLE

Balancing your work

&

lifestyle

Balancing your work and lifestyle can be daunting! Finding a balance that is right for you will determine your physical and mental health. It is important for your wellbeing. Join a Planet Fitness club to stay physically fit.

Try a variety of exercise options and get the right balance you are yearning for.

Ditch the workout and join the party!

Zumba® Fitness is the ultimate dancebased workout, enjoying the music by mixing low-intensity and high intensity moves for an interval-style and calorie burning dance fitness party. It’s a total workout, combining all elements of fitness – cardio, muscle conditioning, balance, flexibility, boosted energy and a serious dose of social engagement during the class.

Stress Busting Exercises - Hot Flow Yoga and Bikram Connecting the mind and body – what does that mean? Yoga. The cool thing about Yoga is that you don’t need any equipment at all! Plus the benefits are HUGE! Apart from increasing your flexibility, you get to improve your entire body awareness and revive mentally. Join us for a Hot Flow Yoga and Bikram class at your nearest Planet Fitness club. Your muscles are yearning for a stretch so come join the fun and burn some calories whilst you at it!

www.planetfitness.co.za

twitter.com/PlanetFitnessZA

facebook.com/ThePlanetFitness

www.instagram.com/planetfitnessza

Reach new heights with

SA LOCUMS

SA’s Premier Staffing Agency for Pharmacy Staff & Clinic Nurses register@salocums.com

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LOCUM LIFESTYLE

0861- L O C U M S (562867)