Magazine YOUR UNIQUE LIFESTYLE
JANUARY 2017
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contents JANUARY 2017
estate news 04 05 06 09 12 13 15 2
IMPORTANT CONTACT DETAILS FROM THE ESTATE MANAGER HANNA MONTHLY DONATIONS CARE ENOUGH TO SLOW DOWN? LOOKING FOR SOME HELP? GET TO KNOW OUR SNAKES UPCOMING EVENTS
wellness 16 22 25
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JUICING THE KILOS AWAY HOW TO BETTER MANAGE STRESS MAKE LEMONADE
lifestyle 27 29
CELEBRATE VALENTINE’S DAY ENTER OUR COMPETION
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IMPORTANT CONTACT DETAILS Control room: 076 936 5249 Main Gate: 012 657 2350 (or extension 11111) Thorburn Security: Security Manager - Moses Sehoma: 071 670 1016 / msehoma@thorburn.co.za
HHHOA
Estate Manager - Fred Botes 012-657 2329 (or extension 2495) / 079 989 6353 / fred@heritage-hill.co.za PR & Admin - Elsa van Schalkwyk 082 877 4175 / elsavs@heritage-hill.co.za
PRETOR Group: Levy enquiries
Portfolio Manager - Tina van Zyl Switchboard: 012 001 9000 / tinaV@pretor.co.za
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SAPS
012 654 2121/3131 011 316 3010 SAPS Flying Squad:10111 Fire Brigade, Lyttelton: 082 612 0509
AMBULANCE
Emer-G-Med: 0861 007 911 Netcare: 082 911/086 133 2332 ER 24: 084 124
MUNICIPALITY
Water & Electrical supply problems: 012 358 6690
NETWORK & DSTV SERVICE PROVIDER
EMERGENCY CARE
Midstream Medi Clinic: 012 652 9102 Medical Centres Midstream: 087 805 5222 NHC (Brakfontein Road): 012 762 6300 Midpharm Pharmacy – Midstream: 012 940 9000/1 NHC Pharmacy: 012 762 6333 Bees; Snakes and Pest Control Nico: 071 640 5543 Snake Bite Assist Arno: 083 739 9303
Smart Village 0861 845 5243 / 012 679 3400
Disclaimer: This Newsletter is produced especially for residents/owners of Heritage Hill Estate to provide updates and useful information. It is produced by K-Studio on behalf of Heritage Hill Estate HOA. Although every effort is taken to ensure accuracy of content, Heritage Hill Estate HOA and/or the Publisher, cannot be held liable for any inaccurate information, and may not agree with all opinions expressed in this publication.
From The
Estate Manager’s desk Dear Heritage Hill Residents, Somebody once said you have to love what you do but that’s not necessarily true. What is true is that you have to love the opportunity. The opportunity to build life, make a difference, build a future, improve health and reach success and
fortune. Jim Rohn, an author and motivational speaker once said, you can be inspired by having found something even though you are making mistakes. You don’t have to love it, you just have to learn to appreciate it, appreciate the opportunity that you can change lives – and the circumstances and the way you look at things might change in the process. If you will embrace each opportunity you will soon find that your self-confidence starts to grow, that you go from being a sceptic to being a believer. And soon when you go out person to person, talking to people, you will find it to be the most thrilling experience and opportunity in the world. Remember all success is based on long term
commitment, faith, discipline, attitude and a few stepping stones along the way. It is only through the support of others; friends, family and neighbours that we will be able to get over those stepping stones. You might not like the stone you are on right now, but it’s sure to be one of the stones that lead to prospects in the future. In the life of today we get so swamped with smaller issues and we teach ourselves to just get through each day. The result of this is that we are only focusing on the now and we sometimes miss the opportunities. This year the challenge is out there to look for the opportunities
estate news
where you can make a difference…whether it is in your own life or that of others…go out and be the change!
The intention of the newsletter is to keep everyone connected, provide helpful information and to invite you to join upcoming events and activities. I hope you will find something of value in every issue and will share it with your friends and family. The plan is to publish an issue every second month. Feel free to write your comments or share your news withus by e-mailing: elsavs@heritage-hill.co.za
Fred Botes
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estate news
MONTHLY DONATIONS TO HANNA CHARITY & EMPOWERMENT FOUNDATION let us make a difference throughout the year. Please deliver products to the Gatehouse – a container will be placed underneath the spiral staircase.
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February: Any toiletries – e.g. tooth paste, tooth brush, Feminine Hygiene products, soap, shampoo, body lotion, roll on, sunscreen, toilet paper, mouth wash March: Non-perishable foods for kids’ lunch boxes – e.g. Melrose cheeses, mini cheddar biscuits, rice biscuits, 200 ml juices, dried fruit, cereal bars April: Porridge & pasteurised milk – e.g. oats, mealie meal, Maltabella May: First Aid products – e.g. Band-Aids, Vicks, cough syrup, Germoline ointment, cotton wool, Dettol June: To add water only: Instant oats, soup sachets, coffee, tea
July: Non-perishable canned food August: Non-perishable foods for kids’ lunch boxes – e.g. Melrose cheeses, mini cheddar biscuits, rice biscuits, 200 ml juices, dried fruit, cereal bars September: Any toiletires – e.g. tooth paste, tooth brush, Feminine Hygiene products, soap, shampoo, body lotion, roll on, sunscreen, toilet paper, mouth wash October: Any sweet treat November: Kids’ school stationary December: Any non-perishable products and toiletries
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estate news
DO YOU CARE ENOUGH TO
Many of us are very busy and hurry from one thing to another during the day. We may not give too much thought to why we are asked to travel at a certain speed or may just feel that it’s an encumbrance. The speed regulation has been carefully decided based on what is safest for community living in an estate such as Heritage Hill. We love the fact that our children can run around freely and play and that we have the blessing of wildlife so near to us. This privilege calls for something in return: that you care about the rules that make our Estate as special as it is. Did you know that speeding not only increases the severity of an accident but also the likelihood of one?
It takes the average driver 1.5 seconds to react to a hazardous situation. If you are travelling at the correct speed, it is enough time to stop. If you are speeding, you will not have time to react fast enough, and in addition your vehicle will be going too fast to stop it in time. The faster your vehicle is travelling at the moment of impact the higher the risk of serious injury. The speed limit is not meant to irritate residents and guests but rather to ensure that we keep our Estate safe. With the intention of keeping to the rules, it may be a good idea to always build in that extra time when planning your daily schedule. Allow for
the extra time that a slow drive out of the Estate will take, and rather leave 10 minutes earlier than you would have usually. This will reduce your stress around timing and remove the need to drive faster.
Think of how you would feel if you seriously injured or even killed one of our precious children and keep that in mind next time you take to our streets.
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Traffic Regulations The Estate Maximum speed limit is 40Km/h
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There are 46 stop signs in the estate, please ensure that you stop at all of them. There are children walking and riding their bikes. Please ensure that you keep to the speed limit and stop at the stop signs.
estate news
Florence Maphosa, Sat 082 539 0108 Getrude Kale, Wed & Sat 079 662 0551
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looking FOR SOME HELP
Sophia Kozwana, Wed, Thu & Sat 079 066 9883 Lebogang Phala, Mon - Wed (1h30 - 5h00) 063 740 2272 Bokang Ralekhetla, Mon - Fri 060 394 1453 Leonard Moshokgo, Tue, Thu & Sat. 062 848 3450 Busi Rasodi,3 days per week 072 947 5394 Nomsa Tue & Thu 076 381 7744 Aysha, Mon – Fri 078 247 4947
NON-VENOMOUS
Get to know our
Snakes
Residents should be aware that there are venomous and non-venomous snakes in Heritage Hill. If you see a snake, walk around it giving it a very wide berth, snakes can move fast when striking. Most snakes will avoid you if given the chance. Do not attempt to harass or poke a snake with a stick and definitely do not try to pick up any snake. The key to surviving a venomous snake bite is to stay calm and seek medical attention immediately. When you call for help, describe the snake to the emergency responders.
This may help them to prepare the right anti-venom and have it ready for you. Try your best to stay calm, still and quiet while travelling to the hospital or waiting for an ambulance. The faster your heart beats the more you increase the blood flow to the bitten area, increasing the spread of venom.
Red Lip
Mole Snake
Rock Python
Brown House snake
VENOMOUS SNAKES SNAKE BITE ASSIST Nico 071 640 5543 Arno 083 739 9303
Puff Adder
Rinkhals
Unitas Hospital 0800 333 444 24 hours (Anti-venom)
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estate news
WHAT NOT TO DO IF YOU ARE BITTEN by a snake:
There are so many myths about treating snake bites. Research has shown many to be ineffective and even dangerous. Here are a few things you should not do: • Do not try to suck the venom out using your mouth. Transferring the venom to your mouth is dangerous because you could absorb the venom through the membranes of your mouth. And, in the process you 14 will transfer bacteria from your mouth into the wound, increasing the chances of infection.
• Do not take any medications or painkillers unless directed to do so by a doctor. • Do not apply cold compresses or ice packs. This will reduce circulation, concentrate the venom in your tissues and may make tissue damage more likely. • Leave the wound intact. Do not cut across the wound. This is often done prior to applying suction, but it increases your chances of infection. Because snake fangs are curved, the venom is unlikely to have been injected where you expect. •
Skip the tourniquet. Reducing the circulation will concentrate the venom in that limb, making tissue damage due to the venom more likely and cutting off the circulation entirely could permanently damage the limb.
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Family movie in the Park Easter market in the Village @ Trinityhouse Heritage Hill Blood Drive in the Rose Garden Father & child sleep out in the park Winter Warmer Soup, Bread & Blanket Community Project Blood Drive in the Rose Garden Blood Drive in the Rose Garden Lemon Festival in the Lemon Orchard Blood Drive in the Rose Garden Spring Market in the Village @ Trinityhouse Heritage Hill Evening run in the Village Heritage Hill Sports Day Blood Drive in the Rose Garden Family Movie in the Park Kids Market in the Rose Garden Christmas Singing Parade through the streets of our Village Blood Drive in the Rose Garden
estate news
Upcoming
Events
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wellness
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Juicing THE KILOS AWAY
It’s a new year and with it new or improved lifestyle choices tend to take shape. If 2017 is the year you are taking action of your health – kudos to you. It is never too late to turn over a new page and take extra care of your body. Exercising and watching what you eat are not only great for the figure but also good for the heart and the
overall inner workings of the body. But if you have found it difficult to cut back on calories while still getting enough fruits and vegetables into your diet, juicing is a great way to go! Difference between soluble and insoluble fibre When you juice raw fruits and vegetables you are removing the pulp, which contains the insoluble fibre and retaining the juice, the soluble fibre. Your body needs both types of fibre and both have a series of essential health benefits. Insoluble fibre does not dissolve in liquids
but absorbs it and swells. Soluble fibre dissolves in the liquid in your stomach and slows down the absorption of sugar and binds with fat molecules. So where insoluble fibre plays a large role in keeping your digestive tract healthy and helping you stay fuller for longer, soluble fibre reduces cholesterol and stops hunger pangs without adding a lot of calories. It is important to understand that juicing should not replace meals but instead become a healthy addition to your diet in order to add more nutrients to your body. The
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wellness j juice of any fruit or vegetable contains up to 70% of its nutrients and as a soluble fibre your body can absorb all of it.
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Health benefits of juicing Let’s be honest. There are some fruits and veg we just don’t like to eat. Like broccoli or spinach for example. Do you cook it with a nice creamy white sauce and loads of cheese just to get it down? Luckily with juicing you can get all the goodness of the raw fruits and vegetables without really tasting those you dislike. According to a Dr. Oz article, juicing is a good way to up the variety of nutrients in your diet. These nutrients help to safeguard against cardiovascular disease, cancer and oxidative cellular damage.
Try it yourself This recipe (Joe Cross’ Fat Sick & Nearly Dead recipe - Mean Green) will assist with weight loss while also giving your body a nutritious boost. Juice the following, stir and serve: • 2 Medium sized green apples - 364g • 4 Large celery stalks - 256g • Cucumber - 1 cucumber (8-1/4”) 301g • 1 Thumb-size ginger root - 24g • 6 Kale leaves - 210g • Half a lemon - 42g Don’t have time to make your own? Juicing and healthy eating has become a trend that is here to stay. That’s why it is now easier than ever to buy readymade juices and meals that cater to your specific dietary requirements.
One such a place is Lacoco C, a bakery, demo kitchen and juice bar in Inshere Lynnwood Village that are turning heads when it comes to fresh, locallysourced healthy meals and juices. Here, you can choose from a wide selection of juices that have been coldpressed using a hydraulic press method. Meaning, no oxidization or wasted pulp.
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wellness
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wellness
your stress How to better manage
ChantĂŠl Venter
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The year has only just begun but chances are you’ve already found yourself in multiple stressful circumstances. Perhaps you are already living from weekend to weekend; counting off the days until your next break? Stress. The six-letter word that is the culprit behind high blood pressure, heart attacks, strokes, depression, accelerated aging and a series of other mental and physical health issues. Luckily not all stress is bad. We need stress hormones like adrenaline and cortisol to help us focus better during that presentation at work or to motivate us to meet a series of deadlines on a hectic day. However, when stress is chronic it becomes an issue. Over time chronic stress affects your immune, digestive and reproductive systems; it deprives you of sleep, leaving your body weak and incapable of coping with even the slightest hurdle.
What causes chronic stress?
Because everyone is so unique, chronic stress is literally different for each and every person. While some people might feel extremely stressed out by an upcoming presentation at work, others hardly think twice. And while some freak out in traffic, others turn the music harder and take it easy. Chronic stress can be triggered by good things too: planning a wedding, a looming promotion etc. Chronic stress can be external like stress about your marriage, your children, work, etc. or internal as a result of negative thoughts, worries etc.
What can you do about stress?
It would be nice to just remove ourselves from stressful situations, wouldn’t it? Quit the job you hate. Move to another city or even country. But unfortunately, this just isn’t always practical. And even if it were, chances are the new changes will bring other kinds of stress. The best thing you can do for your health is to realise that stressful situations are inevitable, but you can train and prepare yourself so as to cope better with it.
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1. Know the signs & calm yourself
you sleep better.
Stress usually starts small. The longer you fret and worry about it the more stress hormones your body will release and the worse it will become. Realise that you are stressing about something and calm yourself. Take deep breaths, go for a walk, force yourself to think about something else, listen to calming music, talk to someone etc. Once you are calm think of a practical plan or a strategy to address whatever is creating a stressful situation. Over time you will figure out what works for you and what doesn’t. Different stressful situations will require a set of different coping tools.
3. A healthy diet When a healthy diet is part of your daily routine, you will feel more nourished and energized. A healthy body will cope better with stress. The type of food you eat has a direct effect on your mood. Sugary, starchy foods will make you feel tired and lethargic. Alcohol, nicotine and caffeine might lift your mood for a while, but they in fact stimulate stress.
2. Regular exercise
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Regular exercise helps you release some of the stress that is captive inside you. It will also help you relax, think of more positive things and lift your mood as a result of the feel-good hormones that are released after a good workout. Regular physical activity also helps
4. Get enough sleep When you are stressed out, a good night’s sleep is very rare. That’s why you should actively help your body get 8 hours of sleep, by sleep training yourself. It could be as simple as taking a warm bath before bed, winding down with an easy read and blocking all stressful thoughts from your mind. Or it can be more complex by sleep training your body to go to bed at the same time every night and rise at the same time every morning weekdays and weekends, all year
round. Studies have shown that this type of sleeping pattern releases the sleepy hormone melatonin at the same time every night and cortisol (a natural wake-up hormone) at the same time every morning. Imagine waking up without a screaming alarm feeling 100% rested? 5. Make time for down time Everyone needs some time to recharge either daily, every second day or once a week. Your down time will depend on the amount of time you need to recharge, your family’s schedule and the activity. Activities could be something like a hobby, meditation or socialising with your besties. Quality recharging will help you cope better with stress.
Practice makes perfect! In 2017 you can become the boss of stress!
wellness
WHEN LIFE HANDS YOU LEMONS
make lemonade Heritage Hill is one of the few estates in the country boasting its very own lemon orchard.
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let’s make lemonade
This citrus fruit is rich in a number of vitamins and minerals including vitamin C, vitamin B6, vitamin A, vitamin E and folate. No wonder it is such a powerful healing fruit used to boost the immune system and treat:
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• throat infections; • indigestion; • constipation; • dental problems; • fever; • high body temperature; • high blood pressure.
In light of this, here’s a healthy lemonade recipe to make a refreshing and healing jug of lemonade. Ingredients • 1.5-cups of freshly squeezed lemon juice • 6-cups of water • 1-cup honey* • fresh mint leaves Method Add two cups water and the honey into a pot and heat on the stove until the honey has dissolved.
Remove from the heat and cool down. Combine the lemon juice, water and honeywater- mixture in a jug and stir well. Add fresh mint leaves. *Honey can be replaced with sugar or xylitol.
lifestyle
Celebrate
Valentine’s Day Unconventionally This Year
When you are young or single, Valentine’s Day is exciting. Later in life, however, it has the tendency to become a bit stale. A day of annoyance that forces you to be romantic and pay ridiculous prices for flowers and gifts. This is probably why, for most couples, Valentine’s Day comes and goes without as much as a “Be my Valentine?” what’s app message.
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This year Valentine’s Day falls on a Tuesday, making it even easier to dismiss it and carry on with business as usual. But what if…What if you decided to embrace Valentine’s Day for everything it should be (romance, love) and ignore everything it has become (heart chocolates, roses)?
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What if you took time out of your busy schedule to celebrate your relationship and set the course for a great year? Not because the calendar says you have to but because you want to.
If you’re up for it, here are some unconventional date ideas to get you thinking: A picnic: Meet your partner for a lunch picnic somewhere near his/ her office or in between both of your offices. After-work cocktails: As it’s a school night, how about meeting your partner for a few coctails directly after work? This way you don’t have to make an extra plan with the kids, and we all know how difficult it is to leave the house once you’ve settled in…Pick up take out for dinner afterwards and make it a relaxing, out-of-the-norm evening.
Date-night at home: Order a DateFactory box of treasures and take all the effort out of planning something unique. You don’t even have to leave the house, however, the kids will definitely have to. Relive your youth: Take the day off work and spend it at Gold Reef City reliving your youth on all the rides, eating candy floss etc. Wait for the weekend: If your circumstances don’t allow some alone time in the week then postpone it until the weekend. Go for a hike in Groenkloof Nature Reserve, do a picnic at Pretoria Botanical Gardens or at Rietvlei Nature Reserve. Or how about being a tourist in Pretoria? Visit the Voortrekker Monument, Union Buildings and Kruger House and explore new, trendy places in Pretoria you haven’t been to yet. Even if you decide to do nothing this year, it is perfectly fine. But show your partner you care about them and sneak a handwritten note or treat into their lunch box – just because!
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