Youthful Living
21 19
www.thevillagenews.co.za
15 January 2020
Wellness tips to kickstart your healthy year
By Dr Arien van der Merwe
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truly integrated, holistic (mind, body, soul and emotion) wellness lifestyle starts with a mindset, a conscious choice you make every day, sometimes from minute to minute. It’s the unwavering commitment to the pursuit of personal, communal and planetary wellbeing. A healthy, wellness-focused journey starts with knowing your health risks. This can be achieved with a basic annual screening, including the InBody body composition assessment, to identify existing health risks, or through genetic screening, to identify a predisposition to future health risks. Lifting your head out of the sand and simply assessing your health status, is an ideal way to understand your health risks – not to scare you, but to make you aware of them and to
help you to manage them with the support of natural, holistic remedies, plant medicines and appropriate relaxation and stress management training. The health coaching process should be followed up to assess improvement within 3 – 6 months. If you got side-tracked over the high days and holidays, our Weight Control Clinic programme will help you to get back into, or start, losing the fat weight fast, before it becomes a fixture. A few of my favourite tried and tested tips to get you started • Start the day right: breathe deeply, plan carefully, stretch fully! Be grateful for the good in your life, for being alive. • Maintain fuel levels for sustained energy: eat plenty of fruit, vegetables, salads, nuts and seeds, fish, legumes and low GI carbs. Use plant oils (cold pressed, extra virgin olive, grapeseed, coconut, flaxseed oils). • Visit the watering hole regularly: drink fresh, clean water (1 glass of
Daily relaxation practise • Sit quietly in a chair, feet on the floor, arms and hands relaxed • Tense the muscles in your feet. Then relax them. Do the same with your lower legs, upper legs, buttocks, tummy, chest, hands, neck, head and face • Take your attention to your breathing. Make it deep and slow. Count to 4 or 5 as you breathe in, while pushing out your tummy. Hold your breath for 2 to 3 counts. Then sigh your breath out while you count for 5 to 7, pulling those tummy muscles towards your spine. Carry on doing this for 7 – 10 breaths • If your mind becomes filled with thoughts, simply let them flow by like clouds in the sky, and keep on bringing your attention back to your breathing • After 2 to 10 minutes, become aware of your body, slowly open your eyes and carry on with your day as usual, feeling calmer, more relaxed. Try to do this in the morning and evening
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water for every 10kg body weight: 70kg = 7 glasses) and herbal teas. Ensure optimal system support: take a daily dose of the three basic food supplements or nutriceuticals (food as medicine) – 1) a comprehensive, high-quality antioxidant combination; 2) calcium and magnesium, always together, in the correct ratio and amino acid chelated, with vitamins C and D, and minerals boron and potassium for optimal absorption; and 3) an omega 3 fish oil top-up. Use plant medicine circumspectly and safely, to treat symptoms of dis-ease. There is a plant for every problem! Consult a knowledgeable health practitioner if you’re unsure about what to use. However, there are so many safe herbs to use as plant medicine, which can be found in your own garden – e.g. lavender, rose, rosemary, basil. Your body loves to move: try fun activities such as yoga, swimming, T'ai chi, kickboxing, dancing and walking. Spend time outdoors: connecting with and opening up to nature is good for our health and happiness. Breathe deeply: to slow down your brain waves to alpha state and open up the right brain for relaxed, creative thinking. Sleep well, rest completely: 7 – 8 hours of sound sleep in darkness, allows your body to recover, defrag and rejuvenate.
Go slow Slow down and enjoy life. It’s not only the scenery you miss by going too fast, you also miss the sense of yourself, where you’re going and why.
A selection of superfoods to choose from every day • Berries – high in antioxidants • Bananas – to optimise serotonin (feelgood neurotransmitter) production. A banana before bedtime also helps for snoring! • Nuts, seeds – packed with nutrition • Green stuff to pack a punch: wheatgrass, spinach leaves, sprouts • Raw honey – make sure it’s raw with no irradiation! • Cinnamon, ginger, turmeric – take a pinch of each (or 2ml fresh) in hot water, with raw honey to taste. Drink frequently to alleviate acute and chronic inflammation, e.g. sore, stiff joints and muscles, arthritis, colds, flu, fever, sinusitis • Pulses/legumes • Garlic • Mushrooms – Shi’itaki, portobellini, oyster • Bee pollen • Aloe ferox/vera • Seaweed (nori) • Raw cacao – beans, nibs, powder, butter Berry blaze superfood smoothie Ingredients (4 servings): • 500ml full cream milk or plain yoghurt • 2 large handfuls of berries and 1 large banana (optional) • 1 wedge fresh Aloe ferox or Aloe vera (optional) • 1 T raw honey • 1 handful of nuts: almonds, pecan • 1 Vanilla pod • 2.5ml ground cinnamon (optional) Directions: Put all the ingredients in a blender and whisk away. This is great for a quick energising breakfast, or any time during the day.
Dr Arien van der Merwe is a medical doctor specialising in natural medicine, herbal remedies, stress management and holistic health counselling. Address: 16 Hope Street (c/o Dirkie Uys & Hope St), Hermanus. Website: www.DrArien.co.za
TENDER NO. SC2044/2019
TENDER NR. SC2044/2019
UQIKELELO- XABISO NO.SC 2044/2019
Tenders are hereby invited for the Provision of Cleaning Services for the Greater Hermanus and Kleinmond Area for a contract period ending 30 June 2022.
Tenders word hiermee ingewag vir die “Provision of Cleaning Services for the Greater Hermanus and Kleinmond Area for a contract period ending 30 June 2022".
Kucelwa isiniki-xabiso: Provision of Cleaning Services for the Greater Hermanus and Kleinmond Area for a contract period ending 30 June 2022.
Tender documents, in English, are obtainable from Friday, 13 December 2019, at the offices of the Supply Chain Management Unit, Overstrand Municipality, Magnolia Avenue, Hermanus from Ms Rita Neethling; Tel. 028 313 8064, between 08h30 and 15h30 upon payment of a tender participation fee of R198-00 per set. Alternatively the document may be downloaded free of charge from the website: www.overstrand.gov.za .
Tenderdokumente, in Engels, is verkrygbaar vanaf Vrydag, 13 Desember 2019, by die Voorsieningskanaalbestuurseenheid, Overstrand Munisipaliteit, Magnolialaan, Hermanus, vanaf Me Rita Neethling, Tel. 028 313 8064 tussen 08h30 en 15h30 na betaling van ‘n tenderdeelnamefooi van R198-00 per stel. Alternatiewelik mag die dokument gratis afgelaai word vanaf die webblad www.overstrand.gov.za.
Amaxwebhu, abhalwe ngesiNgesi, ayafumaneka ukusukela NgoLwesihlanu 13 Desemba 2019, kwi-ofisi yoLawulo Lweentengo, kuMasipala we-Overstrand., eMagnolia Avenue, ku Nkszn. Rita Neethling eHermanus; Nombolo. 028 313 8064, phakathi ko 08h30 no 15h30, usakuhlawula intlawulo yokuthatha inxaxheba kwisiniki-xabiso eyi R198-00 iseti. Kungenjalo; amaxhwebhu ayafumaneka kwi webhusayiti ethi: www.overstrand.gov.za
Sealed tenders, with “Tender No. SC 2044/2019: Provision of Cleaning Services for the Greater Hermanus and Kleinmond Area for a contract period ending 30 June 2022" clearly endorsed on the envelope, must be deposited in Tender Box No. 6 at the offices of the Overstrand Municipality, Magnolia Avenue, Hermanus. Bids may only be submitted on the bid documentation issued by Overstrand Municipality.
Verseëlde tenders duidelik gemerk “Tender Nr: SC 2044/2019: “Provision of Cleaning Services for the Greater Hermanus and Kleinmond Area for a contract period ending 30 June 2022" op die koevert, moet geplaas word in Tenderbus Nr. 6 by die kantore van die Overstrand Munisipaliteit, Magnolialaan, Hermanus. Tenders mag slegs ingedien word op die tenderdokumentasie verskaf deur Overstrand Munisipaliteit.
Pre-Qualification criteria for preferential procurement in terms of Regulation 4 of the Preferential Procurement Regulations 2017, is applicable, therefore only tenderers who are an Exempted Micro Enterprises (EME’s), may respond to this tender
Vooraf-kwalifiserende vereistes vir voorkeurverkryging ingevolge Regulasie 4 van die Voorkeurverkrygingregulasies, 2017 is van toepassing, daarom slegs tenderaars wie ‘n vrygestelde mikro onderneming (EME’s), mag tender.
Compulsory information sessions will be held on 14 January 2020: 1. 10h00 Kleinmond Library, Kleinmond 2. 14h00 Overstrand Banqueting Hall, Magnolia Avenue, Hermanus.
Verpligte inligtingsessies sal gehou word op 14 Januarie 2020: 1. 10h00 Kleinmond biblioteek, Kleinmond 2. 14h00 Overstrand banketsaal, Magnolialaan, Hermanus.
Umjikelo onyanzelekileyo wokubonisana uyakubanjelwa ngomhla we 14 Januwari 2020: 1. Ngentsimbi ye 10h00 eKleinmond Library, Kleinmond 2. Ngentsimbi ye 14h00 eBanquet hall, kwa Masipala, eMagnolia Avenue, eHermanus ngomhla we
The closing date and time of the tender is on 24 January 2020 at 12h00 and tenders will be opened in public immediately thereafter in the Supply Chain Management Committee Room, Hermanus Administration.
Die sluitingsdatum en -tyd van die tender is 24 Janaurie 2020 om 12h00 en tenders sal onmiddellik na afloop van die sluitingstyd in die openbaar oopgemaak word in die VKB Komiteekamer, Hermanus Administrasie.
Umhla nexesha lokuvala kweziniki-xabiso yi 24 Januwari 2020 ngo 12h00 kwaye ziya kuvulwa ngokukhawuleza kwiGumbi leKomiti, loLawulo Lwetyathanga Lwentengo, kuLawulo lwase Hermanus.
Please refer enquiries to Ms. H Dignas at telephone number: 028 313 8112.
Navrae kan gerig word aan Me. H Dignas by telefoonnommer 028 313 8112.
Nceda unxibelelana no H Dignas ngayo nayiphi na imibuzo kule nombolo 028 313 8112.
DIRECTORATE: COMMUNITY SERVICES
DIREKTORAAT: GEMEENSKAPSDIENSTE
Isiniki-xabiso esitywiniweyo kwabhalwa, Isiniki-Xabiso No. SC 2044/2019: Provision of Cleaning Services for the Greater Hermanus and Kleinmond Area for a contract period ending 30 June 2022” Ibhalwe ngokucacileyo kwimvulophu, mayifakwe kwi Bhokisi yeZinikimaxabiso 6 kwii-ofisi zikaMasipala wase-Overstrand, Magnolia Avenue, Hermanus. Izinikimaxabiso zingafakwa kumaxwebhu akhutshwe ngu Masipala wase-Overstrand. Ukuhlelwa abo bagunyazisiweyo kuzakusetyenziswa umqathango wenkqubo yokuthengwa kwentengiso ngokwemiqathango ekuMgaqo 4 kwiMigaqo yokuThengwa kweNtengiso ka 2017, ngoko ngabaniki maxabiso abanamaShishini amaNcinci Axolelweyo (EME’s), bangafaka amaxwebhu wabo wezinikimaxabiso.
UMONGAMELI: WENKONZO ZOLUNTU
