THE VILLAGE
Publisher
K-Studio (Pty) Ltd on behalf of Hertitage Hill
Advertising Sales Tobia tobia@k-studio.co.za
Calvin sales3@k-studio.co.za
Editor Tobia von Zwietring
Copywriter / proofreader Chantél Vermaak
Design & Layout
K-Studio (Pty) Ltd e tobia@k-studio.co.za t 082 962 8255 f KreatiefStudio
Disclaimer: This e-Magazine 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.
IMPORTANT CONTACTS
LETTER FROM THE HHHOA
BUMPS ON PLANTS
RADIENT BEAUTY FROM NATURE’S BOUNTY
UNVEIL THE MAGIC: ZEBRA’S AND ELEPHANT’S CROSSING
FIRST THINGS FIRST: LET’S TALK FIRST AID
2024 EVENTS
LEAFY ELEGANCE
MAGNESIUM: THE MIGHTY MINERAL YOU DIDN’T KNOW YOU NEEDED
MOTORING
CLASSIFIEDS
www.cudubholdings.co.za info@cudubholdings.co.za
2.5% DISCOUNTS For The Hills Estate Heritage Hill Lombardy
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LETTER FROM THE HHHOA
Dear Heritage Hill Residents,
We welcome Gerrit van der Linde as our new Thorburn Security Manager. We wish Gerrit every success in his new role as Security Manager at Heritage Hill Estate, and we know that residents will make him feel welcome in true Heritage Hill
Below are a few points to take note of –
A new waste collection schedule is implemented today. Our Estate’s collection date will be Tuesdays instead of Thursdays. (Remember, refuse bins may only be placed on the sidewalks the night before refuse collection and should be removed by 20h00 on the day of
Painting of houses or alterations: The HOA office must be informed of any painting or home alterations, and approval must be
Please read our Landscaping Guidelines before embarking on a very costly exercise laying out a revamped garden or merely giving new life to an established garden. When in doubt, please get in touch with Siobhan mailto:manager@heritagehill.co.za, who will guide you on what you may and may not plant. So far, it relates to your back garden. You may colour it however you please, with one exception:
trees. Please only plant indigenous trees…for the rest, as you wish.
Trailers, caravans and boats: No trailers, caravans or boats are to be left out on the street verge overnight without written permission from the HOA. An email requesting permission can be sent to admin@heritagehill.co.za
Support tickets: Please don’t hesitate to inform us of any operational and maintenance issues by logging a ticket on the App. If the situation is urgent, don’t hesitate to contact security (081 824 0923) or use the emergency numbers listed on the Heritage Hill App under Support.
Selling your home: When a resident sells their house, they must ensure that the stand/ property complies with all relevant estate rules and guidelines (e.g., front gardens, house paint colour, etc.)
Compliance with these rules will be enforced before the clearance letter is issued and before any property can be sold.
We, therefore, encourage your proactive compliance with the estate rules.
AGM 2024: We have not yet scheduled a date for our next AGM but will notify all our residents and owners via the Heritage Hill App as soon as a date has been decided.
Bumps on plants
Trees and sometimes large shrubs often have interesting swellings on their trunks or branches.
Shrubs, leaves and even roots can develop lumps and bumps.
Tree burls
Burls on tree trunks are benign growths that cause no harm to a tree. The cause is often difficult or impossible to determine. When a burl forms in response to an injury to the tree, the hard woody nature of the burl will wrap around the wound and protect the tree from further damage.
Removing burls can create large wounds that the tree will have to recover from and it is not advised.
The large woody swellings are basically hemispherical in shape. They often bear many buds and sometimes sprouts. The burls of black walnut, coast redwood, sugar maple and black cherry are highly prized by woodworkers for their beautiful swirling or ‘bird’s eye’ grain.
Article by Elize Malan
Plant galls
Galls and tumors can differ in size and shape and occur on both woody and herbaceous plants. It can be caused by genetic mutation, injury, insects, fungi, bacteria or a combination of more than one problem.
The swelling occurs as cells divide more rapidly than normal (hyperplasia) and/or due to excessive cell enlargement (hypertrophy).
By boosting the nutritional value of the soil, some of the causes can be eliminated.
The galls on lemon tree leaves are caused by psyllids or jumping lice and only affect the appearance of the leaves.
The most common bacterial gall disease is crown gall. This soil-borne bacterium enters the roots of the host plant through wounds caused by planting, cultivation, insects or nematodes.
A gall is formed at the crown of the plant or where the stems and the roots meet (as in roses). Crown gall will prevent water and nutrient flow and the plant will eventually die. It is highly contagious, and will spread through the soil.
Fruit trees, grape vines, almond and walnut trees are prone to this bacterial infection.
Marguerite daisies and some Kalanchoe species show early signs of deterioration when infected.
Remove the infected plant and change the soil before replanting.
Root galls
Caused by root-knot nematodes that have a wide host range and widespread distribution. Below ground symptoms will be swollen knotted roots. Above ground symptoms will be wilting, yellowing and premature death of plants. Crop rotation in vegetable gardens will prevent the problem. Always buy healthy plants from a reputable nursery. Plant French marigolds, Zinnia and Salvia to suppress root-knot nematodes in the garden.
The good galls
These are the nitrogen-fixing nodules that develop on the roots of legumes.
Plants like Beans, Sweetpeas, and trees such as Erythrina abyssinica have this ability.
In vegetable gardens a cover crop of legumes will boost the nitrogen level of the soil.
Known as a “green manure” it is tilled into the soil to provide slow releasing nutrients for future plants.
Planting healthy plants and giving the optimum care afterwards will prevent gall formations.
Nature rules and not all lumps and bumps can be prevented or cured.
References:
https://uconnladybug.wordpress.com/2011/04/20/ galls-burls-explained-sort-of/.
https://www.freshquarterly.co.za/crown-gall/ https://treenewal.com/what-are-tree-burls/ https://piedmontmastergardeners.org/article/themagic-of-legumes/
Radiant Beauty from Nature’s Bounty:
Top 11 Beauty-Boosting Foods
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In South Africa, we are blessed with an abundance of natural foods that are not only delicious but also packed with nutrients that enhance our beauty. Here’s a list of some of the best beauty-boosting foods that you can easily find in our local markets and stores.
AVOCADOS
Avocados are rich in healthy fats, particularly monounsaturated fats, which help to keep skin hydrated and supple. They are also a good source of vitamin E, an antioxidant that protects the skin from oxidative damage. Enjoy avocados in salads, as a spread, or simply on their own.
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It contains aspalathin and nothofagin, compounds that help protect the skin from the aging effects of free radicals. Drinking rooibos tea regularly can contribute to a clearer, healthier complexion.
SWEET POTATOES
Sweet potatoes are high in beta-carotene, which the body converts into vitamin A. This nutrient is essential for skin cell production and repair, helping to maintain a youthful appearance. Roasted, mashed, or baked, sweet potatoes are a versatile addition to your diet.
SPINACH
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ROOIBOS TEA
Rooibos tea, a South African staple, is renowned for its antioxidant properties.
Spinach is a powerhouse of vitamins and minerals, including vitamins A, C, and E, all of which are crucial for skin health. It also contains iron, which is necessary for healthy blood flow, ensuring your skin
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gets the oxygen it needs. Add spinach to salads, smoothies, or cooked dishes.
CITRUS FRUITS
Oranges, lemons, and grapefruits are all excellent sources of vitamin C, a nutrient vital for collagen production. Collagen is the protein that keeps our skin firm and elastic. Eating citrus fruits regularly can help reduce the appearance of wrinkles and keep your skin looking vibrant.
TOMATOES
Tomatoes are rich in lycopene, a powerful antioxidant that protects the skin from sun damage and can help prevent wrinkles. Cooked tomatoes, in particular, have higher levels of lycopene, making them a great addition to sauces and stews.
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EGGS
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ALMONDS
Almonds are packed with vitamin E, which helps to protect skin cells from UV damage and promotes healthy skin growth. A handful of almonds as a snack or added to your morning cereal can give your skin a nourishing boost.
BLUEBERRIES
These small berries are rich in antioxidants, which fight the signs of aging by neutralizing free radicals. They are also a good source of vitamins A and C, which help maintain the skin’s elasticity and firmness. Enjoy blueberries on their own, in smoothies, or as a topping for yogurt.
FISH
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Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids. These healthy fats are essential for maintaining skin hydration and elasticity. Omega-3s also reduce inflammation, which can help with skin conditions like acne and psoriasis.
Eggs are a great source of protein and contain biotin, a B vitamin essential for healthy skin, hair, and nails. Including eggs in your diet can help to strengthen and nourish your skin from within.
CARROTS
Carrots are rich in beta-carotene, which the body converts into vitamin A. This vitamin is crucial for repairing skin tissues and maintaining a healthy complexion. Raw, steamed, or roasted, carrots are a tasty way to boost your beauty regime.
Modimolle, Limpopo
“Beautiful scenery, lovely rooms, friendly staff. Truly a world-class experience”
- A boutique lodge in the stunning Waterberg Area
- Just a 2.5-hour drive from Johannesburg
- Explore our hiking and mountain bike trails with free use of our bikes
- Join the daily game drive to experience the exciting wildlife up close
- All activities are included for endless adventures for kids and adults
- Delicious meals paired with house wines and local beers, all included in your stay
For bookings, contact us via: +27 (0) 87 056 9937 reservations@crossinglodges.com
Unveil the Magic
Zebras and Elephants Crossing - Your Ultimate Twin Sanctuaries for Tranquility and Adventure
In the heart of the African wilderness, two exceptional lodges offer an unparalleled escape: Zebras Crossing and Elephants Crossing. These enchanting retreats blend luxury with the untamed beauty of nature, providing guests with unforgettable experiences. Whether you seek the tranquility of a serene oasis or the thrill of an adventurous safari, these lodges promise a unique and enriching journey.
A Symphony of Nature and Luxury
At both Zebras Crossing and Elephants Crossing, the lodges are designed to honor and enhance their natural surroundings. Accommodations boast panoramic views that bring the outdoors in, allowing guests to feel immersed in the beauty of the landscape. Imagine waking up to the gentle rustle of leaves, the melodic calls of exotic birds, and the sight of zebras or elephants grazing just beyond your window.
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The rooms and suites at both lodges are a testament to thoughtful design and impeccable taste. Luxurious furnishings, soft linens, and unique décor reflect the vibrant culture and natural beauty of the region. Modern amenities ensure that your stay is as comfortable as it is memorable, with every detail curated to provide a sense of serenity and luxury.
Adventures Await
For those with an appetite for adventure, Zebras Crossing offers countless activities that will excite and enthuse you. Embark on guided safaris to explore the stunning landscapes, with expert guides sharing their extensive knowledge of the flora and fauna that thrive in the area.
While you won’t find the Big Five here, you will encounter a variety of fascinating wildlife, including the iconic zebra and majestic giraffe, each sighting a reminder of nature’s beauty.
At Zebras Crossing, the mountain bike trails range from 2.5 km to 21 km, with both guided and self-guided options available. There are also hiking opportunities, both guided and non-guided, for those who prefer exploring on foot. Enjoy an invigorating swim in our Rock Pools or, after a thrilling day, join one of our Nature drives. The diverse range of activities ensures your stay here is truly special.
Having this reserve located in the Waterberg region means we are additionally fortunate to have a beautiful river flowing through the reserve. It is a major water source for the animals and also supports the African clawless otter,
which is resident here. A very cooling place for many species, including humans.
No Big 5 reserve allows you to walk around freely and really take in the surrounding nature by stepping foot in it. For those guests who wish to add the Big 5 experience onto their itinerary, Elephants Crossing within the Welgevonden Private Game Reserve is just a 2-hour drive away.
The many hiking trails meandering over this expansive property provide scenery in diversity, some taking you around the low hills and through the deep Bushveld, others around the waterholes where all kinds of animals come together to drink. Delightful for bird watchers, the many species are colorful and enchanting, each more than the last.
Relaxation and Rejuvenation
Following a day of discovery, you can unwind with spa treatments offered at both Zebras Crossing and Elephants Crossing. Our skilled therapists use all-natural, locally sourced products to provide massages, facials, and body treatments that relax and rejuvenate. Whether you choose a revitalizing deep-tissue
massage or a calming aromatherapy session, you’ll leave feeling refreshed and invigorated. For a more tranquil experience, spend your afternoon lounging by the communal pool at Zebras Crossing or enjoying the private splash pools available at each room in Elephants Crossing. Sip a refreshing drink as you soak in the sun, or find serenity in the peaceful gardens, perfect for meditation or yoga, allowing you to connect with your inner peace amidst the beauty of nature.
Culinary Delights
No stay at Zebras Crossing or Elephants Crossing is complete without indulging in their culinary offerings. The lodges’ restaurants pride themselves on serving delicious, locallyinspired cuisine that celebrates the flavours and traditions of the region. Each dish is prepared with the freshest ingredients, sourced from nearby farms and markets. From hearty breakfasts and light lunches to sumptuous dinners under the stars, every meal is a feast for the senses.
Pair your meals with a selection of fine wines
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and spirits from the lodges’ extensive cellars, which feature both local and international labels. Whether you’re enjoying a casual meal on the terrace or a romantic dinner by candlelight, the dining experiences at Zebras Crossing and Elephants Crossing are sure to be highlights of your stay.
A Commitment to Sustainability
Both Zebras Crossing and Elephants Crossing are dedicated to preserving the natural beauty that makes them so special. The lodges operate with a commitment to sustainability, employing ecofriendly practices to minimize their environmental footprints. From solar power and water conservation to wildlife conservation initiatives, these lodges strive to protect and enhance their surroundings for future generations.
Create Your Own Adventure
At Zebras Crossing and Elephants Crossing, every guest, regardless of age, is invited to create their own unique adventure. Whether you’re celebrating a special occasion, embarking on a family vacation, or seeking a solo retreat, the lodges offer bespoke experiences tailored to your desires. Personalized service ensures that your every need is met, from arranging private safaris and guided tours to organizing special events and activities.
A Warm Welcome Awaits
From the moment you arrive at Zebras Crossing and Elephants Crossing, you’re welcomed into a world of warmth and hospitality. The staff’s genuine care and attention to detail ensure that your stay is nothing short of extraordinary. As you explore the lodges and their surroundings, you’ll discover that these retreats are more than just places to stay—they’re places to belong.
So, come and experience the magic of Zebras Crossing and Elephants Crossing. Let the beauty of nature, the comfort of luxury, and the spirit of adventure create memories that will last a lifetime. Whether you’re seeking a peaceful retreat or an exhilarating escape, Zebras Crossing and Elephants Crossing are the perfect destinations for your next unforgettable journey.
“Amazing.
- Situated in the astonishing Welgevonden Game Reserve in Limpopo
- Intimate safari lodge, at just a 3.5-hour drive from Johannesburg
- Luxurious tented accommodations with private splash pools
- Experience Big-5 encounters during the two included daily game drives
- Book your stay for the entire family, at our family friendly lodge
- Delicious meals paired with house wines and local beers, all included in your stay
For bookings, contact us via: +27 (0) 87 056 9937
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F I R S T T H I N G S
F
I R S T : L E T ’ S T A L K
F
I R S T A I D , P A R T 2 .
BY DR VICKY LOUW (BVSC)
F i r s t A i d F o r D o g s a n d C a t s :
Unforeseen emergencies can strike our beloved pets when we least expect them, leaving us feeling panicked and unsure of what to do. In this article, we continue to discuss pet emergencies. Whether you’re a seasoned pet owner or welcoming a furry friend into your home for the first time, being equipped with knowledge and resources can make all the difference in safeguarding your pet’s health and well-being.
Burn Injuries:
Be careful. Do not come into contact with the cause of the burn and injure yourself. Also, your pet will be in pain, please do not get bitten by them.
If possible, remove the cause of the burn straight away. If the burn is caused by something that is firmly adherent to the skin (like melted plastic) then it is better not to remove it as you could cause further injury.
Heat burns: Tissue damage continues even after the source of heat is removed, so the next step is to cool the wound by flushing it with cool, but not cold, running water for at least 5-10 minutes This helps dissipate heat and reduce pain and inflammation If the burn is extensive, use a shower or hose to cool your pet all over.
Chemical Burns: Protect yourself by wearing gloves and avoid splashing your own skin. Ensure your pet cannot groom the contaminated skin so they don’t risk internal burns and toxicity Check the manufacturer’s label for advice on decontamination, but if there is no information, use copious quantities of running water, as with heat burns.
Seek immediate veterinary advice. If the burn is due to a chemical, be ready to provide full details of the chemical involved.
Eye Injuries:
Any eye injury is important. Injuries to the eye are very painful and can cause your pet to lose their sight.
If you are able to see foreign material in your pet’s eye, such as a piece of dirt or grass, try using a saline solution or eye wash, to gently flush out the object. Do not remove the object with a tool or your fingers.
Prevent further trauma. They will try to remove the object with their paws or by rubbing the affected eye against objects, such as furniture or even you An easy way to prevent this from happening is to place an Ecollar on your pet.
It is important to take your pet to the vet as soon as possible so that they can evaluate the eye and prescribe medication that is needed depending on the nature of the injury.
Heat stroke is a life-threatening condition where the body temperature rises to a point where the body is unable to regulate it and this can result in organ failure and even death.
Cool them down. Start cooling them down as soon as possible, even while on the way to the vet. Move them out of direct sunlight. Place wetted towels around your pet’s neck, in the armpits, and in the groin area. Rewet and replace the towels every few minutes. Avoid using cool or cold water, which can make their condition worse. Rather use room temperature water. If a fan is available, use it to directly blow air onto your pet. This will also cool the wetted towel down
Take your pet to the closest veterinary hospital as soon as possible.
A Seizuring pet:
It helps to stay calm. Most of the time, the seizure will be over by the time you reach the veterinary practice, that is why it is important to stay calm and observe the nature of the seizure so that you can describe it to the veterinarian.
What to do during a seizure:
When is a seizure an emergency: When your pet has 2 or more seizures within a 24hr period.
1. A seizure that lasts longer than 5 minutes 2. Seizure activity that doesn’t stop 3
Try get a quick look at the time the seizure starts.
Do not let your pet get hurt, move any objects around them away from them.
You yourself should not get hurt. Keep your hands away from your pet’s head and mouth.
Do not try and put something in your pet’s mouth, they will not swallow their tongue and anything you put in their mouth becomes a choking hazard.
What to do after a seizure:
Keep an eye on your pet until they recover fully. This can take minutes to hours.
Remain calm, speak softly and touch them gently. When they wake from a seizure, they need reassurance and they will respond better if you are calm.
2. Take your pet to the vet and give them the duration of the seizure and describe what it looked like.
The miniBOUNCE Zone is an active adventure-play area specially designed for pre-school kids.
Everything in the miniBOUNCE Zone is designed to offer fun, active-play experiences that help develop a positive relationship with physical activity for life
The hosts and play features of the miniBOUNCE Zone offer a universe of FUN, FREESTYLE, PROGRESSION and DEVELOPMENT for walking-age toddlers through to 6-year-old adrenaline hunters.
BOUNCE PLAY DATES!
These extended sessions offer little adrenaline hunters time to explore and play, while parents can choose to join in, or watch on from nearby while having a coffee. The 3-hour window allows for maximum flexibility in start and end times, and plenty of room to rest and relax throughout the session.
Join us on Tuesdays & Thursdays from 9am - 12pm
AUGUST
• Lemon Festival – Sunday, 18 August (12:00 – 15:00)
SEPTEMBER
• Gin Fusion Festival – Saturday, 7 September (14:00 – 17:00)
• Blood Drive – 16 September (15:00 –19:00)
OCTOBER:
• Kids Amazing Race – Saturday, 26 October @ 15:00
NOVEMBER:
• Blood Drive – 18 November (15:00 –19:00)
• Snake Talk – Saturday, 30 November (15:30 – 17:00)
DECEMBER:
• Santa’s coming to town – Saturday, 7 December (16:00)
Is a story telling singer/songwriter from south africa who has produced folky-pop music in both afrikaans and english. Her original song “possibility of positivty” has made big waves on an international level making it minke’s first viral hit song. She continues to focus her love for music by adding vocal coach to her set of skills and working with young artists to find their passions.
“I always strive to create a positive and “feel good“ environment to the audiences i play for.
SNAKE TALK
JOIN US FOR AN INFORMATIVE TALK ABOUT SNAKES
LIMITED CHAIRS AVAILABLE ‑ FIRST COME FIRST SERVE SATURDAY 30 NOVEMBER, 15꞉30 ‑ 17꞉00 IN THE CLUBHOUSE
Leafy Elegance
Foliage plants are a versatile and beautiful way to enhance both your garden and indoor spaces. These plants, with their varying textures, colors, and forms, can create a lush, inviting atmosphere whether outdoors or inside your home. By carefully selecting and combining different types of foliage plants, you can craft a space that is not only visually appealing but also reflective of your personal style.
In the garden, foliage plants like the wild olive offer a Mediterranean charm with their silvery leaves, while the crane flower (often called the bird of paradise) adds an exotic flair with its striking blooms. The delicate leaves and red berries of sacred bamboo make it a standout
focal point, perfect for creating a serene and tranquil environment. If you’re looking to add a touch of whimsy, the soft, cascading foliage of fairybell can bring a fairy-tale-like quality to your outdoor space. For a soothing and aromatic retreat, consider planting French lavender, known for its calming purple flowers.
When designing your garden, consider the texture and color contrast between plants. Pairing plants with different leaf shapes—such as the linear leaves of wild olive alongside the rounder, more delicate leaves of other plants—can create a dynamic visual effect. For a bold contrast, try planting shrubs with varying leaf colors together, such as the golden-yellow foliage of tree forgetme-not next to the grey-green leaves of silver bush everlasting.
Foliage plants also thrive indoors, bringing the beauty of nature into your living spaces. A potted wild olive placed near a sunny window can brighten up a room with its shimmering leaves.
The architectural form of the crane flower makes it a perfect statement piece, while sacred bamboo can add a touch of Zen to a minimalist interior. The cascading leaves of fairybell can soften the lines of furniture, creating a natural, flowing look. A pot of French lavender on a windowsill not only adds beauty but also fills the room with a calming fragrance.
By incorporating these foliage plants into your garden and home, you can create a harmonious environment that is both beautiful and serene. Whether you’re aiming for a Mediterranean vibe, an exotic touch, or a peaceful retreat, there’s a foliage plant to suit every need. Foliage Plants to Consider:
• Wild Olive (Olea europaea)
• Crane Flower (Strelitzia reginae)
• Sacred Bamboo (Nandina domestica)
• Fairybell (Disporum spp.)
• French Lavender (Lavandula stoechas)
• Silver Bush Everlasting (Helichrysum petiolare)
• Tree Forget-Me-Not (Brunnera macrophylla)
• Glossy Abelia (Abelia × grandiflora)
• Japanese Silver Grass (Miscanthus sinensis)
• Dwarf Mondo Grass (Ophiopogon japonicus)
• Lamb’s Ear (Stachys byzantina)
These plants offer a variety of textures, colors, and forms that can be combined to create a truly unique and vibrant space, both indoors and out.
MAGNESIUM THE MIGHTY MINERAL YOU DIDN’T KNOW YOU NEEDED
Magnesium might just be the most underrated mineral in your wellness routine. While it’s often touted for its ability to improve sleep, magnesium’s benefits go far beyond a good night’s rest. This essential mineral plays a crucial role in over 300 biochemical reactions in your body, making it a powerhouse for overall health and well-being.
The Sleep Savior
Let’s start with what most people already know: magnesium can work wonders for your sleep. It helps regulate neurotransmitters that calm the nervous system, making it easier to relax and fall asleep. Magnesium also helps regulate melatonin, the hormone responsible for your sleep-wake cycle. For optimal results in improving sleep, studies suggest taking magnesium at night, approximately two hours after dinner. This timing allows the magnesium to be absorbed and begin its calming effects as you wind down for the night.
Stress and Anxiety Relief
Magnesium is like a natural chill pill for your body. It plays a vital role in managing the body’s stress response by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for your stress levels. Low magnesium levels are often linked with higher stress and anxiety. By supplementing with magnesium, you can help calm your nervous system, reduce anxiety, and improve your overall mood.
Muscle Function and Recovery
If you’re an athlete or simply enjoy staying active, magnesium is essential for muscle function and recovery. It helps with muscle contractions and relaxation, making it crucial for preventing cramps and spasms. After a workout, magnesium can also aid in muscle recovery by reducing inflammation and helping repair muscle tissue. This mineral’s role in energy production also ensures that you stay energized during your workouts and recover faster afterward.
Bone Health
Calcium often gets all the credit when it comes to bone health, but magnesium is just as important. It plays a key role in converting vitamin D into its active form, which is necessary for calcium absorption. Without enough magnesium, your body can’t properly use calcium, which could lead to weak bones and an increased risk of osteoporosis. Ensuring adequate magnesium intake is essential for maintaining strong and healthy bones, especially as you age.
Heart Health
Magnesium is a heart hero, too. It helps regulate heart rhythm, making it crucial for cardiovascular health. Magnesium acts as a natural calcium channel blocker, helping to lower blood pressure and reducing the risk of heart disease. It also supports the relaxation of blood vessels, which can improve circulation and reduce the risk of heart attacks and strokes. For those with hypertension, magnesium supplementation can be particularly beneficial in managing blood pressure levels.
Blood Sugar Control
Magnesium plays a significant role in glucose metabolism, making it essential for those concerned with
blood sugar levels. It helps regulate insulin activity and supports the body’s ability to process sugars effectively. Low magnesium levels have been linked to insulin resistance, a precursor to type 2 diabetes. By maintaining adequate magnesium levels, you can help keep your blood sugar in check and reduce the risk of developing diabetes.
Migraines and Headaches
If you suffer from migraines or frequent headaches, magnesium might offer relief. Research suggests that magnesium deficiency is common in people who experience migraines. Magnesium helps prevent the narrowing of blood vessels in the brain, a key factor in migraine development. By supplementing with magnesium, you may reduce the frequency and severity of your migraines.
Digestive Health
Magnesium also aids in digestive health by promoting regular bowel movements. It acts as a natural laxative by relaxing the muscles in the digestive tract and drawing water into the intestines. This helps prevent constipation and supports overall digestive function. For those dealing with digestive issues, magnesium can be a gentle and effective solution.
Foods High in Magnesium
In addition to supplements, you can boost your magnesium intake by including magnesiumrich foods in your diet. Here’s a list of some foods high in magnesium:
• Leafy Greens:
• Spinach: 125 grams of cooked spinach contains about 78 mg of magnesium.
• Swiss Chard: 125 grams of cooked Swiss chard provides approximately 75 mg of magnesium.
• Nuts and Seeds:
• Pumpkin Seeds: 28 grams (approximately 2 tablespoons) of roasted pumpkin seeds contains around 150 mg of magnesium.
• Almonds: 28 grams (about 24 almonds) offers about 80 mg of magnesium.
• Cashews: 28 grams (about 18 cashews) contains approximately 72 mg of magnesium.
• Whole Grains:
• Quinoa: 90 grams of cooked quinoa provides about 60 mg of magnesium.
• Brown Rice: 200 grams of cooked brown rice contains about 76 mg of magnesium.
• Legumes:
• Black Beans: 125 grams of boiled black beans offers about 60 mg of magnesium.
• Lima Beans: 125 grams of cooked lima beans contains around 40 mg of magnesium.
• Fruits:
• Avocados: One whole avocado (approximately 200 grams) provides about 58 mg of magnesium.
• Bananas: One medium banana (approximately 120 grams) contains about 32 mg of magnesium.
• Papayas: One small papaya (about 150 grams) offers approximately 33 mg of magnesium.
• Blackberries: 150 grams of blackberries provides about 29 mg of magnesium.
• Fish:
• Mackerel: 85 grams (approximately one fillet) of cooked mackerel contains about 82 mg of magnesium.
• Dark Chocolate:
• Dark Chocolate (70-85% Cocoa): 28 grams (about two squares) contains about 64 mg of magnesium.
• Dairy:
• Yogurt: A 250 ml serving of lowfat yogurt contains about 42 mg of magnesium.
• Milk: 250 ml of nonfat milk offers around 24-27 mg of magnesium.
Incorporating these foods into your daily meals can help you naturally increase your magnesium levels and support your overall health.
Magnesium is a mighty mineral that supports almost every function in your body. From improving sleep and reducing stress to boosting heart health and aiding digestion, magnesium’s benefits are vast and varied. Ensuring that you get enough magnesium through diet or supplements can make a significant difference in your overall health and wellbeing. However, it’s essential to consult your healthcare provider before starting any new supplement regimen, as individual needs can vary. Remember, magnesium supplements are not a cure, but they can be a powerful addition to your health routine. For those looking to improve sleep, consider taking magnesium at night, about two hours after dinner, to maximize its calming effects.
The Best of All Worlds in the All-New Lexus RX 450h+ Plug-In Hybrid
Lexus, a pioneer in hybrid technology, introduces the 2024 RX 450h+ plug-in hybrid, the top-tier model in its RX lineup. This luxury SUV is designed for those seeking the perfect blend of electric efficiency and the convenience of a hybrid system. Alongside the RX 450h+, Lexus offers other options, including the RX 500h F Sport hybrid and the conventional RX 350h hybrid, as well as the petrol-powered RX 350 and RX 350 F Sport.
The RX 450h+ stands out for its ability to function as an electric vehicle for most daily commutes when charged regularly, such as overnight. Its sleek design, characterized by the distinctive spindle body and seamless grille, gives it a strong, athletic presence. Standard features include 21-inch alloy wheels, a panoramic roof, adaptive LED headlights, and advanced side mirrors with multiple functionalities. Additionally, the Digital Latch with Safe Exit Assist enhances safety by preventing door openings when a vehicle or bicycle is approaching.
The RX 450h+ is available in nine exterior colors, including White Quartz, Sonic Titanium, and Morello Red. The SUV’s plug-in hybrid powertrain pairs a 2.5-litre 4-cylinder engine with dual electric motors, delivering a combined output of 227 kW. It offers impressive fuel efficiency, with a combined cycle consumption of just 1.3 liters per 100 km and CO2 emissions of 29g per km. The vehicle accelerates from 0 to 100 km/h in 6.5 seconds and offers an electriconly driving range of approximately 66.5 km.
A key advantage of the RX 450h+ is its seamless transition from electric to hybrid mode when the battery is depleted. Unlike many other plug-in hybrids, the RX 450h+ maintains efficiency by recharging its battery during driving, avoiding a sole reliance on the petrol engine. The vehicle offers various driving modes, including EV mode for electric-only driving, Auto EV/HV mode for additional power when needed, and HV mode for maintaining battery charge.
Charging the RX 450h+ is convenient, with both Mode 2 (home charging) and Mode 3 (public charging) cables provided. The vehicle’s 18.1 kW/h battery can be charged up to 80% in 7.8 hours using the Mode 2 cable, or in just 2.7 hours with the Mode 3 cable. The RX 450h+ also features an electronically controlled AWD system, adaptive variable suspension, and a GA-K platform that enhances performance and cabin space by positioning the hybrid battery under the floor.
Inside, the RX 450h+ offers a luxurious and technology-rich environment. Standard features include a 14-inch touchscreen with Lexus Interface, a head-up display, and an intelligent assistant for hands-free control of navigation, multimedia, and climate settings. The cabin is designed for comfort and convenience, with heated and ventilated seats, thematic ambient lighting, and multiple USB ports and outlets. A Mark Levinson® Premium Surround Sound System is also available.
Safety is a priority in the RX 450h+, equipped with the Lexus Safety System+ 3.0, which includes advanced features like Pre-Collision System with Pedestrian Detection, Lane Departure Alert with Steering Assist, and Intelligent High Beam. The vehicle also offers All-Speed Dynamic
Radar Cruise Control and Intelligent Park Assist, making driving and parking easier and safer.
In conclusion, the RX 450h+ offers the best of Lexus’s hybrid technology, combining efficiency with powerful performance and luxurious features. Priced at R1,629,300, it comes with a 7-year/105,000 km warranty and a full maintenance plan, along with an 8-year/195,000 km hybrid battery warranty. With its blend of innovation, comfort, and safety, the RX 450h+ sets a new standard in the luxury SUV market.
CELEBRATING 25 YEARS OF LEXUS IS
25 years of dedicated expertise is how we’ve consistently evolved the Lexus IS, a seamless blend of traditional Japanese craftsmanship with modern innovation in a luxury sports sedan. The Lexus IS model combines imaginative technology and leading driving dynamics in a striking design, offering unparalleled attention to detail for a comfortable and high-performance driving experience.
Classifieds
ART
Drawing, Painting and Crafts for kids
Contact Liesl Becker @ 082 370 8354
BABY-SITTING
Babysitting: Lika Booysen 072 879 4905
BEAUTY / HAIR
Lavish Beauty Boutique Zilma @ 061 433 5878
Ashtag Hair - contact : 081 452 5315 / Stand 1087-20
Kapsel – contact : Desiré @ 071 269 7875
Lavish Hair @ The Courtyard – contact: Coreli @ 082 456 1723
Annique Products
Annique products conveniently delivered at your doorstep in our Estate! You are more than welcome to place an order with me or contact me for current specials. Mea van der Merwe 071 172 7074 or gmvdmerwe@gmail.com
CLEANING
Supreme Bin Cleaning – We clean, sanitize and deodorize your Wheelie Bin. Contact : 0845521697 / supremebincleaning@gmail.com
Nooks & Crannies Home Cleaning Solution –Bronwen @ 072 059 9478
CLOTHING
Simply Africa - Clothing Design and Tailoring. Contact : simplyafricaclothing@gmail.com / 079 946 1040
Liefielyfie | Girls dresses by Mari 083 273 6296
CONSTRUCTION / BUILDING
Uncle John Construction Tiling, painting, building, plastering, ceilings, waterproofing, paving. Contact John 078 662 8483 / 061 323 6045
DOMESTIC HELPERS
Alita 071 797 5839 (Mon, Wed, Fri & Sat)
Busi 072 947 5394 (Mon & Wed)
Betty 082 463 7094 (Tue)
Diana 079 026 3197 (Tue & Thu)
Elizabeth 076 983 8062 (Mon - Wed & Fri)
Fiena 072 907 7711 (Mon & Sat)
Jeina 082 938 0666 (Tue & Fri)
Malebo 082 046 5535 (Tue, Wed & Sat)
Martha 079 246 6999 (Tue & Fri)
Mahlodi 084 890 1578 (Mon - Fri)
Miriam 072 183 5108 (Mon, Tue & Fri)
50 CLASSIFIED ADS
Nomfanelo 081 744 3598 (Tue, Fri & Sat)
Neliswe 064 610 2103/076 231 7453 (Tue & Fri)
Patience 081 053 0505 (Tue, Thu & Sat)
Poppy 082 479 4416 (Wed & Sat)
Sifiso 074 030 7338 (Tue)
Thandi 072 164 3712 (Mon, Wed - Fri)
Thandiwe 074 576 0880 (Mon - Fri)
Winnie 076 983 8062 (Mon - Wed & Fri)
GIFTING
ISZI Online Boutique Gift store: unique and proudly South African products and brands. www.iszionline.co.za
Looking for unique gifts for that someone special, follow us on facebook to find that perfect gift.
https://www.facebook.com/moimoigeskenke/
Chocolate Smash Boxes – https:// www.instagram.com/invites/ contact/?i=m7rg4rxeo0jf&utm_content=mafu1zc
Laser cutting
Home and party decor, gifts and more. Pine crates for under your braai. Christelle Barnard 083 415 9970 christelle@cheekycrafts.co.za www.facebook.com/cheekycrafts
GRAPHIC DESIGN
Burg Design - a brand design agency assisting with logo design, packaging design and website design. Contact : Niel @ 082 856 0165 / niel@burgdesign.co.za
GARDENER
Need Assistance With Your Garden, HouseKeeping And General Maintenance. Never - 073 186 1403 (Tue & Sat.)
Richard - 082 763 7108 (Tue, Wed, Thu & Sat)
Simon - 078 958 9436 (Mon – Fri)
Lucas - 084 567 0336 (Gerda) (Tue &Thu)
Dominic - 084 410 7798 (Sat)
Richard - 073 445 9050 (Mon)
Petrus- 072 277 7139 (Fri)
INTERIOR
Home Fires: Office: 012 663 3911 • Mobile: 082 564 6881 • Fax: 012 663 3991 Email: rudie@ homefires.co.za • Website: www.homefires. co.za
Novu Interiors: 082 877 4292 / www.novuinteriors.co.za
We specialize in: Interior design, Interior decorating, Renovations, 3D renderings, Space planning
JEWELLERY
Mikana Jewels - Contact Mieke on WhatsApp –0822908624 / mikana.jewels@gmail.com
V’DODILI – Contact Erika @ 082 776 7367
MUSIC
Jolanda Becker Vocal Lab situated in Heritage Hill estate offer professional vocal training for all ages. We are internationally accredited at all the international music exams as well as international music competitions. We also offer artist development for artists wishing to pursue a professional music career and the preparation for albums and singles. Contact us today for more information.
jolandabecker@yahoo.com \ 072 203 0095
Facebook : Jolanda Becker Vocal Lab
Instagram: Jolanda Becker Vocal Lab
MAINTENANCE
AWX Maintenance – Brenten @ 084 566 1847
Vehicle Service & Maintanance
Mynhardt at Steve’s Auto Clinic Centurion will take care of your Car, Bakkie or SUV ! Petrol or Diesel. Specialists that can be trusted to look after your vehicle with state of the art technology and equipment! We also drop off and collect you when pre-arranged. 012 621 9060 / 071 679 9041 WhatsApp 081 336 3968 mynhardt@sacdiesel.co.za
For all your residential paintwork, damp proofing, waterproofing, tiling, carpentry as well as renovations with complete Project Management services contact Hennie van Niekerk residing in Heritage Hill. 0741041984 hjvniekerk63@gmail.com.
OPTOMETRISTS
Elsabe de Koker Optometrists, Irene Intercare Medical Centre, Southdowns Shopping Centre. Contact : 012 685-5600 / Info@edkoptometrists. co.za
OUTDOOR
Heritage Hill Garden Service – contact Matthew & Marina Notnagel: 082 331 5725 / 082 925 9830; email: hhgardenservice@gmail.com
PET-SITTING
Chloe - 071 190 8944
Jana - 082 407 6992
TRAVEL
Bookings-Africa - Accommodation Kruger Park Lodge resort in Hazyview www.bookings-africa. com | 082 411 1474 / 082 457 6555 | info@ bookings-africa.com
SELLING
Farm Eggs: Francine 074 363 0199 trays of 18, every Tuesday.
The little cake shop: info@thelittlecakeshop.co.za / 078 0579 454
AMWAY
Louwyn Roux (082 448 4237)
Herbalife
Louwyn Roux (082 448 4237)
SERVICES
ToCo Branding | Stickers | Gifts | Embroidery Contact: Stephanie Toft 0726864015, email: thetoftcorp@gmail.com https://www.instagram.com/thetoftcorporation
Residential And Commercial Wrapping Wrap, not replace with Vinyl Architects! Expert interior wrapping for kitchens, bedrooms, bathrooms, and commercial spaces. Transform your space with precision. info@vinylarchitects.co.za 066 252 3800
WELLNESS
Pilates Co. – Contact : Rozanne Esmeraldo @ 074 074 0100 / pilatesco.studio@gmail.com / https://pilatesco.co.za/
IndigoTranquillity Healings - contact: Louise @ 073 147 0982 Life Activations; Ensofic Reiki; Crystal Healings; Crystal Healing Rites; Egyptian Aura Healing; Max Meditation
Therapeutic Massage – Nurture you. Mobile therapist. Contact Elsa @ 082 877 4175
Grace-ious Pilates Monique @ 082 879 9483
Just Fit Specialise in Personal, Group and Online training, Muscle toning and Building. Weight loss, Nutrition plan and Coaching. Janine – 083 454 9087 or janine@justfit.co.za
Midstream Athletics Club
Join our weekly Time Trial, held every Tuesday afternoon at 17:30 at the Parkrun parking area on Midstream Ridge Drive. Follow us on Instagram Facebook Email: midstreamac@ gmail.com
