Your Wellness Matters, Issue 6

Your

January 2016 – Issue 6

Matters

English

The community paper to whom your wellness matters.

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MEDIA PUBLISHING

STRAIGHT OUT OF LANGA thousands of young boys and girls growing up in challenging socio-economic environments.

There is no doubt that many corrugated walls in Langa and similar township homes will be plastered with images of Temba and his cricket teammates very soon.

This shows the immense and wonderful power of sport and how it can be a medium to overcome challenges; how sport can be the used as the vehicle for education and catalyst for social change. This is what has been motivating Sporting Chance since the organisation was formed 25 years ago.

Sporting Chance is driven by a vision to inspire a lifelong passion for exercise and sport among South African children as part of encouraging a healthy lifestyle, and to identify and nurture raw sporting talent.

The Golden Bow

Founded in 1990, the Sporting Chance Development Foundation (SCDF) is one of the largest and respected national youth sports development organisations in South Africa.

Sporting Chance aims to give children from impoverished communities around South Africa the opportunity to play sport in a safe environment, while simultaneously educating them on important life skills and healthy lifestyle habits, with the goal

Temba Bavuma celebrates his first test century for the Proteas.

By Brad Bing a symbol

for breastfeeding protection, promotion and support.

It was an iconic day during the second test in the Proteas vs England series at Newlands Cricket Stadium when home-grown talent from a local township, Temba Bavuma, became the first black African cricketer to score a test century (100 runs) for South Africa. In a week of contention in South Africa’s political climate, Temba, with

IN THIS

ISSUE

the stroke of his bat, became a beacon of hope for so many.

The significance of his innings continues to resonate, and the 25-year-old Bavuma has been elevated to hero status, not only among the greats of the game, but more importantly among

Continued on page 3

1 Straight out of Langa

6 Changing lifestyle habits

2 Yes, it’s that time again – a new year

8 Setting SMART goals for the year is a great way to get your health and wellness going

4 Spinach King gets Khayelitsha eating healthily

8 WIN! Do you have a WOW! recipe?

9 World Cancer Day – we can all fight cancer 10 Make 2016 your healthiest year yet 12 Financial resolutions for 2016: dealing with those who deplete your resources

PARTNERS:

WesternCape on Wellness

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Your Wellness Matters – Issue 6 – January 2016

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Yes, it’s that time again – a new year.

A time for new beginnings, resolutions and reflection.

But what about a new life? Can we live a new life? A healthier life? A happier life? ABSOLUTELY!

This is part of the drive behind the development of this newspaper – to share information that will inspire wellness and demonstrate how easy it is to adopt a healthy lifestyle by sharing personal experiences from people within your very own communities who have successfully done so.

So, for most of the issues of YWM in 2016, we will feature real people and their success stories, hoping that it will inspire even just one

This is part of the drive behind the development of this newspaper – to share information that will inspire wellness and demonstrate how easy it is to adopt a healthy lifestyle by sharing personal experiences from people within your very own communities...

of our valued readers. We encourage you to write to us, stating what kind of stories you would like to read about in this newspaper.

In other news, Your Wellness Matters has reached a significant milestone for an independent newspaper – this month we celebrate the distribution of our sixth consecutive issue! We thank our valued readers for their support and feedback during this period, and look forward to growing with you on your journey to wellness. We also thank our production team for their hard work and commitment to making this newspaper the success it is.

In a parting message, for our readers who want to make a positive lifestyle change but think it is too hard, our advice is to select one goal. A specific goal that you know you can measure. A goal you know you can achieve, realistically. And give yourself a time within which to achieve this goal. A simple example of this is: “I commit to walking 1,5 km three times per week, starting next Tuesday.”

In a parting message, for our readers who want to make a positive lifestyle change but think it is too hard, our advice is to select one goal. A specific goal that you know you can measure. A goal you know you can achieve, realistically.

And give yourself a time within which to achieve this goal.

Before you know it, you will feel the improvement this activity offers your mind and body. You will experience a sense of achievement that will encourage you to do better – you might even inspire friends and family to join you!

Eat healthy. Keep moving. And keep it up!

So go on, get out there and achieve your wellness goals for 2016!

A message by the managing editors of Your Wellness Matters.

CREDITS Your Wellness Matters is the first free wellness community newspaper created to assist people in understanding all aspects of wellness.

Managing editors Jehad Kasu Dali Chiwara

The Business Centre 1 Bridgeways Road Bridgeways Precinct Century City Cape Town 7441

Shared services division Mymoena Sedick Reggie Jooste Celest Alexander

ywm@44tenmedia.co.za +27 (0)21 830 5490/ +27 (0)21 388 5522 www.44tenmedia.co.za

Staff writers Tasneem Smith Nicole Watson

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Designer Catherine van Dyk

Advertising ywmads@44tenmedia.co.za

Proofreading and Afrikaans translations Lois-Mari Swanepoel

Printing Paarl Coldset

Xhosa translations Nobuntu Stengile

Published by 44Ten MEDIA Publishing

Contributors • Western Cape Government: Health • Heart and Stroke Foundation • CANSA • Metropolitan Group • Brad Bing, Western Cape Ombudsman

Your Wellness Matters – Issue 6 – January 2016

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Continued from page 1 of helping them develop into healthy, confident and responsible South African citizens.

The Sporting Chance Talent ID bursary programme was launched to work in association with the already existing sport coaching programmes.

Sporting Chance sources individual bursaries and offers mentorship to talented young

Western Cape Sports School, while the other one attends Wynberg Boys High School. Four of these bursary recipients have recently played for provincial teams and will hopefully walk in Temba’s shoes one day.

In addition, each year Sporting Chance creates an opportunity for hundreds of adults from disadvantaged communities to be trained as sporting coaches and work contractually within their programmes.

The Sporting Chance schools programme is focused on making sport accessible to children within under-resourced schools through the placement of coaches for physical education and extramural sport. In this way they give children at these schools the opportunity to be exposed to regular physical activity, which is crucial in their development.

Two youth captured at the 21st annual Calypso Cricket festival.

sportspeople. These children, mainly from previously disadvantaged backgrounds, are given the opportunity to pursue their sports dreams in order to reach their potential. This is based on a solid education foundation, with optimal sports coaching and guidance. Sporting Chance is grateful to current supporters and donors who have assisted them to award Sporting Chance Talent ID bursaries to seven talented cricketers identified through the Calypso Cricket and Street Cricket initiatives. Six of these players attend the

Sporting Chance’s philosophy of getting children out of a sedentary lifestyle and into the sports environment has promoted physical activity and a healthy lifestyle to over 160 000 children.

Sporting Chance has successfully managed many mass participation sports and health outreach programmes throughout South Africa, including, among others, Health of the Nation, Street Soccer, Street Cricket and Calypso Cricket.

Off the very streets where Sporting Chance hosts their annual Street Cricket programme, came three of South Africa’s finest black African cricketers of the modern era: former Proteas wicket-keeper/batsman, Thami Tsolekile; Knights paceman, Malusi Siboto, and the distinguished Temba Bavuma. Langa township has been a cricket stronghold for decades, and it was these fine cricketers, among many more Langa youngsters, that were some of the

Off the very streets where Sporting Chance hosts their annual Street Cricket programme, came three of South Africa’s finest black African cricketers of the modern era: former Proteas wicket-keeper/batsman, Thami Tsolekile; Knights paceman, Malusi Siboto, and the distinguished Temba Bavuma. first participants of Sporting Chance’s Calypso Cricket programme decades ago.

Sporting Chance’s focus is not only on cricket, but also on their involvement in the 2010 FIFA World Cup legacy programme which gave rise to the Street Soccer league, which is extremely popular within the communities.

The Sporting Chance Development Foundation (SCDF) is a registered non-profit organisation (070-195) as well as a public benefit organisation (930031854), and has an excellent track record of delivery. With firm, structured coaching that strikes a balance between sports, academics and play, Sporting Chance has facilitated the opportunity to develop some of South Africa’s most promising sportspeople.

Contact Sporting Chance on: www.sportingchance.co.za

Guess who’s hiring!

44ten MEDIA is looking to sow new seeds in its fertile soil in Century City, Cape Town.

Are you the seed we are looking for?

The Smooth-talker We require young, confident, motivated, enthusiastic and goal-oriented individuals to complement our events and advertising sales department.

The Journo An internship position exists for a young, passionate journalist/field reporter to work on our fast-growing wellness newspaper.

44ten MEDIA offers a world-class working environment, training and support. Our office is conveniently located within the MyCity bus route and close to Century City train station. * Experience is not necessary, but will count in your favour.

If you envisage working in a dynamic and creative environment with loads of growth opportunity, send your CV to recruitme@44tenmedia.co.za.

We look forward to welcoming you to our garden of opportunity.

For more information, call 021 830 5490 or visit our virtual home at 44tenmedia.co.za.

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Your Wellness Matters – Issue 6 – January 2016

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Spinach King gets Khayelitsha eating healthily

By Dali Chiwara

Lufefe Nomjana is a young entrepreneur who is on a mission to change the way people eat in Khayelitsha. He is a graduate of the Raymond Ackerman Academy of Entrepreneurial Development, a joint venture between the University of Cape Town and the University of Johannesburg, providing entrepreneurship education to passionate young people who lack access to a tertiary education.

consumption as a volunteer as key to most chronic and cardiovascular illnesses.

For the past three years I have been working very hard, educating and eradicating the perception that healthy food is for those with deep pockets.

I have managed to practically demonstrate to the community that wellness is less expensive. I have partnered with a local youth-based organisation, Sporting Code, in our campaigns where we practically offer free outdoor exercise sessions to the youth and elderly women. Also, to ensure that healthy eating is affordable and easily accessible, I have managed to train about 10 early childhood development centres in a space of one year on how to grow vegetables organically. I then buy 50% of their spinach and sell them spinach bread at a very cheap price. This is called a cross-supply model, which is used for the eradication of poverty, urban agriculture and social entrepreneurship promotion.

The target for 2016 is at least 50 ECD centres.

The Spinach King with learners at a school in Khayelitsha.

With his education in hand, Lufefe established his bakery business in Khayelitsha – Espinaca Innovations. He uses spinach to make a unique, healthy bread in an effort to increase the number of vegetables consumed by people who live in townships and semi-urban settlements. He says he got the idea to use spinach as a base for his bread after he and his wife became vegetarians. Lufefe believes eating more greens will decrease the number of people living with chronic diseases such as diabetes and hypertension.

Dali Chiwara speaks to Lufefe to find out more about this remarkable individual and his innovative idea.

Q. You’re affectionately known as Dr Spinach, King of Spinach and Popeye.

All these names are given to you by the community. Why these names?

The Dr Spinach name was given to me by Dr Craig Nossel, Head of Discovery Vitality, when I was invited to speak about the business of wellness in limited-resource communities. In 2013, I was ordained by the community of Khayelitsha as the Spinach King, also known as Popeye. This was after I was visiting public hospitals, office parks, public halls and going door to door, preaching the importance of healthy eating and a healthy lifestyle (health education) through the incorporation of spinach

in daily-consumed products. I always carried a bunch of organic spinach wherever I went and always wore my green spinach chef’s jacket – that’s how passionate I was – thus people started calling me Popeye. From there, as I became more serious, they ordained me as the Spinach King.

Q. Eating healthy could be expensive for some people; does healthy eating seem valued by or important to residents, and what drove you to the realisation that residents need to be more aware of their health?

There was a point in my life when I noticed that there was something wrong in my community, but I did not know what. At first I spent time trying to understand what the biggest challenge was that the community is facing other than crime, teenage pregnancy, unemployment, etc. I had a strong belief that if only I could find the problem the community is facing, I could also find the solution.

My findings were unhealthy eating and an unhealthy lifestyle, and it leading to unhealthy activities. After spending two months as a volunteer at Michael Mapongwana Hospital in Khayelitsha, I realised that the biggest enemy that we are facing is food – either we eat to die or eat to leave. This I learnt while dealing with 100 new chronically ill people every day in the clubs where I was promoting vegetable

Q. Besides the spinach bread, are you looking at extending to a variety of other products?

At the moment our product range consists of spinach bread, spinach muffins, spinach pizza bases, spinach rusks, spinach smoothies and spinach juices.

We are busy developing spinach and kale bread, spinach chips and a healthy no-carb pasta, which we’ll be releasing mid-2016.

Q. Last year you were invited to the Discovery Vitality summit in Johannesburg to discuss the business of health. What was the experience like?

The Vitality summit was a big thing for me.

I shared the panel with the CEO of Virgin Active, Head of Discovery Vitality, Dr Nossel, and many more important people. I was the only one from the townships, and that was something big for me. From all the topics, theories, debates and discussions regarding wellness and health, my role was to practically demonstrate what was physically happening on the ground – that was the most important moment of my life, where the work I do defined and edified the most educated and prominent people in South Africa. The experience resulted in a partnership with Virgin Active and Kauai restaurants. We will be opening the first of its kind to serve the community in Khayelitsha – the

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The container store from which Lufefe’s health products are sold in Khayelitsha.

Spinach King Healthy Food Café and Gym – ,on 19 January 2016. n . Q. Do you find it hard to compete against other shops or stalls, seeing that it’s a vegetarian bakery and not a lot of people are vegetarians?

It was difficult when I started, as I had to push health education and marketing first before any f sales could take place, and I was doing that with a no resources and no budget. I have managed d to change the model into more – I distribute the products door to door and to office spaces ,while the shop is also open to those who want ,to pop in and buy something. Because of this strategy we are doing very well, and I am also still able to visit hospitals and schools to speak to patients about our products. The only thing we now need is a contract from the Western Cape government to erect a feeding scheme in order to provide nutrition to patients and school kids.

Q. How has the support been from your family? Have they contributed to your n success? , eI was raised by a single domestic worker who smade sure that my dream became a reality ,through emotional support and lending a hand gwhenever I needed one. She has been there yfrom day one, helping out when I was short of gingredients, as I started this wellness business twith only R40, my neighbour’s oven and a dbunch of organic spinach from the local garden tI used to volunteer at for three months before dI volunteered at the Michael Mapongwana iHospital. My wife is also one of the key people sthat has been continuously supporting me; she eis also working as the production manager.

Q. The Ben’s bikes (Bicycling Empowerment Network) that you make use of for transportation; tell us more about those services? Elaborate on the bicycle training you’re going to give your employees.

The idea of bicycle deliveries came in 2013 when I was struggling to distribute to a 15–20 km radius and I also wanted to promote the healthy lifestyle movement. The bikes were crowd-funded by different people from all over the world through a crowd-funding website platform.

Through these bicycles I have managed to push a campaign that I call the Bread on Bike campaign, where the bike symbolises a healthy lifestyle and the bread symbolises healthy eating. This is an ongoing campaign where we deliver spinach bread and spinach muffins to someone’s door every Monday and Friday.

The bikes were bought at Ben’s Bikes in 2013.

Q. What was the experience like during dry season, regarding the spinach which is a primary ingredient, and what did you do?

According to the United States Department of Agriculture stats, spinach is regarded as one of the best vegetables in the world.

It is in fact a miraculous vegetable that grows every season, it is easy to grow and its turnaround harvest time is quicker than other vegetables. In other words, there is no dry season for spinach.

Q. What else can the community do to adopt the healthy living lifestyle?

It is through growing their own food in order to cut the costs. Please search for “The Spinach King of South Africa” on YouTube – my short video that will give you clarity of what the community could do to adopt healthy living and also the importance of living healthy in this mass age.

One of the ultimate plans and provisions for limited resource communities like townships is the collaboration we are working on with the Department of Health’s Wellness Division, where we will be mobilising community wellness talks in a series of events.

The Wellness Indaba, where healthy eating and a healthy lifestyle are discussed and solutions are demonstrated practically, which we have been doing in partnership with Sporting Code, will now be hosted on a bigger scale.

Department of Health experts will be invited to help solve the health problems that we are facing in our communities. In this way, health awareness will be diffused and our communities will more easily adopt healthy living. Your Wellness Matters will be one of the media platforms we use in communicating these events.

Q. Are you part of any other healthy initiatives in the community?

For the past three years I have managed, with limited resources, to be the driver of healthy eating and a healthy lifestyle in townships like Khayelitsha and Nyanga. The Wellness Indaba that I have been driving is part of the community initiatives. I am also going in and out of local hospitals where I promote healthy eating, the importance of vegetable consumption and growing your own veggies to live healthier.

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CHANGING LIFESTYLE HABITS! Stop

Unhealthy habits

Go

Healthy habits

Increase physical activity There are lots of rewarding reasons to start being physically active. Start moving more today to enjoy the benefits!

Lack of physical activity A lack of physical activity (movement) is dangerous to your health. Here is why:

× Increased risk of being overweight or obese. × Increased risk for breast and colon cancer. × Increased risk for type-2 diabetes. × Increased risk for high blood pressure. × Increased risk for heart attack. × Increased risk for stroke. × Increased risk of anxiety and depression.

Improves the function of your heart and lungs.

Reduces your chance of heart disease by lowering blood pressure, cholesterol, body fat (including the fat around the belly) and sugars (improving diabetes).

It can help you to lose weight and build muscle.

Decreases your chances of illness and increases your lifespan.

Decreases stress and depression and improves your mood and feeling of well-being.

Helps you sleep better at night.

Gives you more energy.

It’s FUN!

(Source: adapted from IChange4Health – PA issue)

Unhealthy eating Unhealthy diets are high in fat, salt and sugar – this is bad for your health! Here is how unhealthy eating can damage your health:

× Increased risk of being overweight or obese. × Increased risk for high blood pressure. × Increased risk for heart disease. a symbol for breastfeeding protection, promotion and support. × Increased risk for stroke. × Increased risk for cancer.

The Golden Bow

Healthy eating Eating and cooking healthy offer lots of benefits. Start eating better today!

You’ll have more energy.

Your immune system will be stronger to fight infection and prevent disease.

You’ll get sick less often.

You can concentrate and learn more easily.

Your skin, hair and nails will look healthier.

Your teeth will be stronger.

You will be more likely to achieve and maintain a healthy weight.

You’ll reduce your risk of developing high blood pressure, heart disease, diabetes and cancer.

You will enjoy a wide range of nutritious foods and tastes that are good for you.

(Source: adapted from IChange4Health – Nutrition issue)

WesternCape on Wellness

Your Wellness Matters – Issue 6 – January 2016 – pg 7

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Setting SMART goals for the

year is a great way to get your health and wellness going!

If you don’t set a goal, you can become aimless, and if you don’t measure changes, how do you know you are progressing?

S

M

A

R

T

Specific

Measurable

Achievable

Realistic

What specifically do you want to achieve?

How will you know when you have reached your goal?

Example:

Is it in your power to accomplish it?

Can you realistically achieve it?

Example:

Example:

Time frame

Example:

When exactly do you want to accomplish it?

Example:

Instead of just saying that Set mini goals for each week Do not set yourself up for An unrealistic goal sets Set a goal you can achieve you want to lose weight, to measure your progress. failure by aiming too high or you up to fail, which is weekly to help you keep give yourself a purpose. trying to do too much too demoralising. your focus. soon.

• For example: I want to lose _______ centimetres/kg to fit into my favourite clothes and to feel less out of breath when I walk, take the stairs, etc.

• For example: Walk 30 min. every second day; increase your pace and distance every week.

• For example: Don’t say that you will go for a run every day; your body needs time to get used to being more physically active. Keep it real and keep a logbook of your sessions and progress to see your goal come to life.

• For example: Don’t try to follow an unrealistically strict eating plan where you have to starve yourself in an effort to lose weight. Find out more about balanced diets and portion control.

• For example: By week 1 I’ll walk at least 30 min. every second day.

By week 2 I’ll eat fresh vegetables and fruit every day.

By week 4 I’ll weigh __ kg.

By week 6 I’ll be able to run 5 km at an easy pace.

Do it yourself:

Do it yourself:

Do it yourself:

Do it yourself:

Do it yourself:

The Golden Bow

a symbol for breastfeeding protection, promotion and support.

Do you have a WoW! recipe?

We are looking for your favourite PUMPKIN/BUTTERNUT recipes.

• Send your recipe/s to us. We’ll check if the ingredients and cooking methods are healthy.

• We’ll adjust it to make it healthy.

• Your recipe/s could be printed in a WoW! community recipe book!

The WINNING RECIPE of each month will be FEATURED in a future edition of Your Wellness Matters together with a PHOTO OF THE WINNER! WesternCape on Wellness

WI

N!

How to send your recipe: FAX: 086 599 3074 EMAIL: ywm@44tenmedia.co.za POST: Century City Business Centre, 1 Bridgeway Road, Century City, 7441

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WORLD CANCER DAY – we can all fight cancer The Cancer Association of South Africa (CANSA) is strengthening its role as advocate on World Cancer Day – highlighted each year on 4 February. Supporting the campaign theme of: “We can. I can”. CANSA pledges its support in the fight against this dreaded disease. This campaign encourages actions that all can take to help reduce cancer risk, achieve greater equity in cancer care and make fighting cancer a priority at the highest political levels. #NoHairSelfie: CANSA is excited to be a part of this global movement that encourages the public to raise funds and show support to cancer survivors by virtually (using the #NoHairSelfie app) or literally (at a CANSA care centre) shaving their heads.

Find out more at www.cansa.org.za or visit your nearest CANSA care centre.

“World Cancer Day is the singular initiative under which the entire world can unite in the fight against the global cancer epidemic. We challenge corporates, organisations, families, friends and individuals to take on this challenge and to pledge their support in striving for a cancer-free South Africa,” says CANSA CEO, Elize Joubert.

Companies can get involved by creating healthy work environments and engaging employees in workplace initiatives that support and encourage them to make healthy lifestyle choices. Some of these choices include eating plenty of vegetables and fruits in season, to limit fat intake, avoid or limit alcohol, maintain a healthy weight by being active and to not use tobacco products.

CANSA recommends regular medical checkups and cancer screening to increase chances of discovering cancer early, when treatment is most likely to be successful. CANSA care centre teams offer early detection screening programmes to help reduce cancer risk, while nine mobile health clinics provide screening and early detection programmes in remote areas.

World Cancer Day is the singular initiative under which the entire world can unite in the fight against the global cancer epidemic.

Talking Hands: Join in on World Cancer Day’s “Talking Hands” campaign on social media. It’s very easy – simply write supportive and inspirational messages on your hand(s), using the “We can. I can.” theme, and post a picture or video of it on social media using the hashtags #WorldCancerDay and #WeCanICan.

For more information, visit www.cansa.org.za or contact CANSA toll-free on 0800 22 66 22, or send an email to info@cansa.org.za.

Follow CANSA on Twitter: @CANSA (http:// Joubert adds: “Everyone can also get involved in www.twitter.com/@CANSA) and join CANSA on other ways, such as the #NoHairSelfie campaign Facebook: CANSA The Cancer Association of and or the Talking Hands project.”

South Africa.

WHAT YOU CAN DO (YOUR PLEDGE): WE CAN

I CAN

Inspire action, take action

Make healthy lifestyle choices

Reduce cancer risk

Understand that early detection can save lives

Challenge perceptions

Ask for support

Create healthy environments

Support others

Improve access to cancer care

Take control of my cancer journey

Build a quality cancer workforce

Care and be cared for

Mobilise our networks to drive progress

Be myself

Shape policy change

Return to work

Make the case for investing in cancer control

Share my story

Work together for increased impact Speak out and share stories

For more information, please contact Lucy Balona, Head: Marketing and Communication at CANSA, via email at lbalona@cansa.org.za, or call 011 616 7662 or cell: 082 459 5230. You can visit www.cansa.org.za, call CANSA toll-free on 0800 22 66 22 or email them at info@cansa.org.za.

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Make 2016 your healthiest year yet!

As we ring in the new year, millions of people make resolutions to change their lives for the better – hoping to lose weight, stop smoking or cut out sugar. Although we set these goals with good intentions, many times we make it too challenging for ourselves to follow 365 days of the year, and by the end of January we’ve already forgotten about that list. The key is to set smart goals – specific goals that you can achieve rather than making sweeping statements like “I vow to eat healthy”. You can’t rebuild your body or redesign your health in a single leap, but if you take enough baby steps, you can make big strides toward a healthier, happier new you.

GOALS SHOULD BE MEASURED. If your New Year’s goals include weight loss (and let’s face it, that’s

number 1 for many of us), forget about the scale – grab the tape measure instead. Your weight yo-yos from day to day and doesn’t tell you what’s happening with muscle or fat. Your waist size is where it matters. If you are losing weight around the middle, the rest will follow too. Don’t expect changes overnight – measure monthly and make sure you use exactly the same spot (use your bellybutton as a reference point).

START A NEW ACTIVITY YOU ENJOY. We’re not saying you should cancel your gym contract or throw away your skipping rope. Fitness is best achieved by a combination of different activities. This includes anything from those early morning sessions you sometimes hate to the four flights of stairs after lunch. But exercise should also be fun, inspiring and invigorating.

Join your weekly Parkrun or start a walking club once a week. Try an activity you have never done before, whether it’s paddling or pole dancing!

EAT A LITTLE LESS. This is possibly the simplest tip we have ever given. Food, diets and science can become

very complex. And of course it’s important to know the difference between a cucumber and a hotdog, but sometimes it’s the basic, simple things we do that can have the biggest impact. Remove extra amounts of food when you don’t really need it, and you will be surprised by the difference. Less breakfast cereal, one slice less bread at a time, less oil or less beer – it all counts!

QUIT THE HABIT BEFORE YOUR RESOLUTIONS GO UP IN … SMOKE. One

in five of us still smoke, and just as many people suffer from second-hand smoke inhalation. Let’s face it – smoking is not cool anymore. It was in the 50s, 60s and definitely in the 80s, but it’s not anymore! Stopping ensures that you have more energy and stronger lungs, plus your chances of cancer and heart disease will plummet. That doesn’t mean it’s easy.

Choose your plan of action and set a date. If you don’t think you can do it on your own, don’t be afraid to ask for help.

Your doctor, the DIY online CANSA programme or even someone close to you who cares are all good starts.

DRINK MORE 100% PURE H20. There is no magic in water compared to tea, coffee or sweetened

drinks, except that nothing has been added. This means it’s kilojoule and preservative-free. Every time you drink water instead of a 250 ml glass of soda, you avoid an extra five teaspoons of sugar. You can jazz up your water with fruits and herbs to make it oh-so tasty. If you prefer bottled water to tap, try Body Fuel Express stores scattered across the country.

You can fill up your own bottle for next to nothing with reverse osmosis filtered water, and not buying a plastic bottle every time helps the planet a little too. www.bodyfuelexpress.co.za

START A FRUIT CLUB. Fruit is packed with vitamins, minerals and fibre, and yet most of us don’t eat enough

of them. For some of us we find that fruit is rather expensive, so we try to be clever by buying a lot to get it cheaper, only to find that halfway through the bag the oranges have become mouldy. Here’s the solution: get a few colleagues together and start a fruit club. You take turns buying a bag, and nobody can buy the same fruit that you had the last time. Now there’s always fruit, a variety, they’re always fresh AND you pay only once in a while. You are also more likely to eat them, otherwise you miss out on your chance at free fruit!

GET AN EXERCISE BUDDY. Exercise is not always easy. Two tricks we’ve learnt: there is nothing as

inspiring as an early morning session before the day starts, and secondly, get someone to do it with you. This can be a partner, your child, your dog or someone you met in the gym or while out walking. A buddy will make your exercise more fun, keep you motivated and make you less likely to hit the snooze button and keep on sleeping.

DON’T FORGET YOUR HEALTH CHECKS.

Whatever your healthy New Year’s resolutions are, beauty is only skin-deep. You don’t know what’s going on inside your blood vessels unless you know your blood pressure, cholesterol and glucose. Why not tick these off now, and you can start the new year with a clean slate. Job done!

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Who can register a complaint?

The Western Cape Police Ombudsman

1.

Members of the public, including foreign nationals

Do you represent an organisation?

If you are submitting a complaint on behalf of an

With crime at an all-time high in the Western Cape,

and tourists visiting the Western Cape who are

we simply cannot afford to have a poor relationship

dissatisfied with the service recieved from SAPS or

organisation, we would need you to provide proof

with the South African Police Services (SAPS); after all

that you are the authorised person to lodge a complaint on behalf of the organisation or association.

they are there to protect us. Because we care about

2.

Metro Police Any member of the Provincial Parliament

how our citizens are treated by SAPS, our goals is to

3.

Organised Civil Society

ensure professional policing in the Western Cape.

4.

Any other Department or Organisation

We aim to foster a mutually beneficial relationship between SAPS and communities and it is our

How do I submit a written complaint?

How can I register a complaint?

Complete Annexure A (Form 1), which is available in

responsibility to:

English, Afrikaans or isiXhosa 1.

2.

A complaint must specify:

Investigate a breakdown of relations between

•

Types of Complaints we accept?

the name, identity or passport number and contact

•

the nature of the complaint;

•

the date and place of the incident;

Our office is situated in the Cape Town city centre, in St Georges Mall, on the 6th floor in the Waldorf Building.

We are open from 07H00- 16H00 Monday to Fridays.

Make sure that you give sufficient information in your

(excluding public holidays)

complaint, such as the names of people you have dealt

Complaints against administrative actions,

with.

procedures and practices, such as: •

your complaint in person

particulars of the complainant, if available;

the police and any community.

by registered post (be sure to keep your proof of postage). Alternatively, visit us at our office to lodge

Receive and investigate complaints of police inefficiency, and/or

Lodge your complaint via telephone, fax, email or

Lack of communication with the complainant/ victim

•

Poor service delivery

•

Poor communication

•

Poor investigation

•

Unacceptable conduct

•

Failure to conduct themselves in a proper or fair manner

•

Failure to follow correct procedures

•

Disregarding the principles of ‘Batho Pele’

•

Refusing/failure to respond to an enquiry, complaint or other correspondence

We do not: •

Provide legal representation to complainants

•

Interfere or intervene in court decisions (eg: outcome of bail applications, trials, leave to appeal, etc) OR prosecutorial decisions (eg: decision by NPA/DPP not to prosecute matters)

•

Intervene with the procedure and/or outcome of internal disciplinary action taken by Law Enforcement (SAPS/Metro Police)

•

Intervene in any HR aspects within SAPS

•

Investigate crimes allegedly committed by police offers

Contact Us

Office

: 6th Floor, Waldorf Building, St Georges Mall, Cape Town

Phone Fax

: 021-483 0669 : 021-483 0660

E-mail : ombudsman@westerncape.gov.za Postal Address : PO Box 5346, Cape Town www.westerncape.gov.za/police-ombudsman

Your Wellness Matters – 6th Issue – January 2016 – pg 11

Together we can ensure professional policing in the Western Cape

Your Wellness Matters – Issue 6 – January 2016 – pg 12

Financial Resolutions for 2016: Dealing with those who deplete your resources

Do your New Year’s resolutions include some practical financial resolutions? Financial resolutions are important to help you become financially savvy in 2016 and beyond. One practical resolution in this regard is to consider making 2016 the year where you start managing the people in your life who deplete your finances – your financial foes.

What is a financial foe?

–

A �inancial foe is that person in your life who causes you to spend more than you can afford to. Although you may care for them, you cannot escape the fact that every time – you come into contact with that person, your wallet feels a little lighter.

How do I manage someone who makes me feel guilty for saying “no”?

This person could be your mother, aunt, cousin or even brother-in-law. It is that family member who is so experienced at the Guilt Trip that you automatically give in to their demands, simply because you feel you cannot say no. While you may be responsible for looking after your family members, be wary of those who always demand more. Decide how much you can afford to give with a little �lexibility for emergencies, and then set these boundaries with them.

Cebisa Mfenyana Advertising & PR Manager Client Solutions, Metropolitan

What about our young children?

As parents, we wish we were able to buy our children everything their hearts desire. This places strain on our �inancial situation, and it also doesn’t help them. Teach your child the value of money and the bene�its of saving by letting them earn pocket money – you can decide whether to pay them on a weekly or monthly basis. Over time they will learn the importance of budgeting and managing their own money.

IOU

How can I practice tough love with siblings?

What if I feel pressurized to keep up with the lifestyle of my friends?

How do I handle people who borrow money all the time?

Many of us have a sibling who never seems to get their act together. You may love him or her, but you can’t understand why they won’t try to get a job. You �ind yourself responsible for all the bills, which is slowly chipping away at your patience and your savings. Sometimes you have to practice tough love and put some healthy boundaries in place, or even an ultimatum. Sit your sibling down and explain to them that their behaviour is putting strain on you and if they don’t make any effort from their side, you simply cannot continue helping them �inancially. Make sure you live up to your threat. You don’t want to be a dog with no teeth.

You may have a friend who earns more than you and it always seems as if she’s wearing a new out�it or going shopping! The problem with a friend like that is that we feel pressurised to match their lifestyle – even if we can’t afford it. She will invite you to go out for lunch and a movie, then on the way pop into a boutique store and nag you to buy something. When she invites you to join her shopping or for drinks, gently explain to her that you have not made provision for that in your budget, and that you have a �inancial plan in place. A true friend will respect your priorities, and suggest that you spend time together doing something that is fun but doesn’t cost a lot of money.

This is the friend who always seems to be short of change. R5 here, R10 there. Because it is such a petty amount, you give in – every time – and write it off. Of course it is good to be generous, but if a friend like that is consistently taking advantage of your kindness, you need to be �irm. Small change over time can add up signi�icantly. We all have something that we are saving for – next time your friend asks you for R10, tell him or her that all your spare change is going into your savings box to support your savings goal, but they are welcome to borrow the money if they sign an IOU and promptly pay you back the next day.

Metropolitan, a division of MMI Group Limited, an authorised �inancial services provider.