Locum Lifestyle, edition 2

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

ADVENTURE SPORT

Lifestyle

OFF ROAD BIKING

MEDICAL

• HYPERTENSION • SUPPLEMENTS FOR DIABETICS

DESTINATIONS SANTORINI

MOTORING

EDITION 2

HYBRID BMW

HEALTH | TRAVEL | MEDICAL | JOBS | FASHION | MOTORING

Contents

4

EDITOR’S • Message

18 PHOTOGRAPHY

8 NALSA

• President’s Message

24 MEDICAL

• Supplements/Diabetics

10 MOTORING

• Hybrid BMW i8

17 MOTORING

• Vehicle Care

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• Creative Photography

28 ADVENTURE & OUTDOOR • Off Road Biking

32 MEDICAL

• Hypertension

Edition 2

35 MOTIVATION

44 HEALTH AND FITNESS

36 HUMAN BODY

50 ROAD TRIP

• The Success Attitude • Cool Facts

38 TRAVEL DESTINATIONS • Santorini

42 FASHION

• Modern Chic

• Gym Like a Pro • Richtersveld

54 LOCUM CORNER • CV Tips

55 CAREER CLASSIFIEDS

• Permanent Placements

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EDITOR

EDITOR’S MESSAGE

Y

es 2015 is officially here. Welcome to the second edition of Locum Lifestyle magazine.

We are the official magazine of NALSA (National Association of Locums in South Africa). For more on the association go to www.nalsa.co.za.

From 2015 the magazine will be published every second month and is available in printed as well as digital format. The link to EDITOR: Francois Rossouw the digital version is available on www.locumlifestyle.co.za We have a career classifieds section in the back of the magazine with permanent placement opportunities. This section will be expanded in the future with job positions on our website as well.

With the beginning of a new year most of us start thinking about those new year’s resolutions. After doing a quick office survey I found that most new year’s resolutions are very similar.

The six topics mentioned the most were: 1. Lose weight, 2. Eat heathy, 3. Become fit (Join a Gym), 4. Save money for Holiday/Car/Pay off debt, 5. Work harder on their careers and 6. Spending more quality time with family and friends.

When I look at the list I must agree that it covers most of my basic plans and goals for 2015.

I also believe that by mid February most of these gaols/ resolutions will be forgotten. The trick to making these resolutions work is to set attainable goals and to buddy up (join a group or organisation). In other words, get a support system, have a plan, set a goal and then plan on how to achieve that goal. The important part is to stick to your plan.

We will be doing our part for those that wish to become fit. In this issue, we have an article on page 44 for those who wish to join the gym, and a motivation article on page 35. If you wish to contact us or send us an article, send your emails to: editor@locumlifestyle.com.

We look forward to hearing from you.

EDITOR: Francois Rossouw PUBLISHER : Ernst Lombard COPY: Henk Mulder Aldo Cilliers DESIGNER: J&T Style Graphics WEB MASTER: Andrew Johnson REPORTER: Mary Swanson ADVERTISING & SALES: Lemanja: lemanja@locumlifestyle.co.za Anton: anton@locumlifestyle.co.za Bella: bella@locumlifestyle.co.za SUBSCRIPTIONS: www.locumlifestyle.co.za EDITORIAL: editor@locumlifestyle.co.za CORRESPONDENT: Johan du Toit - news@locumlifestyle.co.za

DISCLAIMER

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

COPYRIGHT

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

INDEMNITY

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

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

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

ARTICLES & PHOTOGRAPHS

Health Ine Webber

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Outdoor Wimpie Ackerman

LOCUM LIFESTYLE

Fashion Sue Duminy

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

NALSA - LOCUMS

NALSA

NATIONAL ASSOCIATION OF LOCUMS IN SOUTH AFRICA

MESSAGE FROM THE PRESIDENT

2015! New year, new beginnings.

The year has started and already promises to be an even better year for locums than previous years. A fresh start for many new professionals moving into the job market. The possibilities are endless for those prepared to take on the challenge.

The best strategy to achieve success is to motivate yourselves with goals and challenges that offer promise and expectations of excitement.

Those of you serious about your future, should instead of making new year’s resolutions, create a lifestyle plan with seriously goals. Remember, our plans are only as good as the manner in which we execute them.

I wish to congratulate and welcome all of the newly qualified healthcare workers, doctors and pharmacists to the job market. As you enter this new segment of you life, see it as a time to shine and make your mark.

After the hard work put into medical training sometimes the practicalities of branching out to start your own career can be the biggest challenge.

TOP TIPS FOR LOCUMS Personal Finances/Tax When you become self-employed there seem to be an unlimited amount of routes to take when you first start out and tax can be daunting. Don’t let your tax fall behind.

It will keep you awake in the night

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worrying about something that can easily be sorted out by the professional. It is with this in mind that we have decided to provide discounted accounting service. If you have any specific tax questions you’d like answered.

Simply email accountant@locumlifestyle.co.za and a professional will help you with your inquiry.

Building a network with other locums and professional There are advantages to be a travelling locum. Working different places, facilitates meeting other healthcare professionals and it gives you the opportunity to build a larger network than other colleagues that have a permanent place of work.

Use social media: Facebook, Twitter and Linkedin will open doors for you all over. Join closed locum groups on Facebook – It’s a secure environment to ask other locums questions and find out about the latest locum news & developments from those that know it best.

Good manners in the workplace Locums who take the extra few moments to sign off their messages or thank others for their help are at least 50% more successful in obtaining more work and 70% more successful at negotiating times and rates.

Attend educational events Especially those that offer you certificates and

PRESIDENT: Andro Engelbrecht

additional qualifications There are a multitude of free events out there for healthcare professional that will provide you with an educational top up and put you in a position to meet other people in your profession. An increasing number of practices and healthcare providers are upping the requirements for locums. The more you can complete the more likely you are to be successful in your applications for work.

Keep your details up to date This includes documents, personal details (address, bank details, etc) and availability. Keeping everything up to date means that you’ll keep everything running smoothly. Applications can be processed faster, payment can be made without delay and you will be notified about the jobs you can actually apply for.

I’d like to quote John C. Maxwell who is one of my favourite authors and inspirational speakers: “It Only Takes 6 Steps to Change Your Life.

John C. Maxwell: Hope is the foundational principle for all change.

Here’s how to start the domino effect of change.

Step 1: When you change your thinking, you change your beliefs.

Change begins with the mind. Beliefs are nothing more than a byproduct of what you have thought about long enough, something that you

have bought into—always remember that. What you believe, what you think, is just a collection of continual thoughts that have formed themselves into a conviction. When you break down the process of thinking into a manageable number of steps, you reduce the perceived risk associated with change.

Step 2: When you change your beliefs, you change your expectations.

Belief is the knowledge that we can do something. It is the inner feeling that what we undertake, we can accomplish. For the most part, all of us have the ability to look at something and know whether we can do it. So in belief there is power… our eyes are opened, our opportunities become plain, our visions become realities. Our beliefs control everything we do. If we believe we can or we believe we cannot, we are correct.

Step 3: When you change your expectations, you change your attitude.

Your expectations are going to determine your attitude. Most people get used to average; they get used to second best. Nelson Boswell said, “The first and most important step toward success is the expectation that we can succeed.”

Step 4: When you change your attitude, you change your behavior.

When our attitude begins to change, when we become involved with something, our behavior begins to change. The reason that we have to make personal changes is that we cannot take our people on a trip that we have not made.

Step 5: When you change your behavior, you change your performance. Most people would rather live with old problems than new solutions. We would rather be comfortable than correct; we would rather stay in a routine than make changes. Even when we know that the changes are going to be better for us, we often don’t make them because we feel uncomfortable or awkward about making that kind of a

change. Until we get courage and get used to living with something that is not comfortable, we cannot get any better.

Step 6: When you change your performance, you change your life.

It is easier to turn failure into success than an excuse into a possibility.

A person can fail, turn around and understand their failure to make it a success. But I want to tell you, a person who makes excuses for everything will never truly succeed.

Don’t you know some people who just have an excuse for everything?

Why they could not, should not, did not, would not, have not, will not. I promise you, when you excuse what you are doing and excuse where you are, and you allow the exceptions, you fail to reach your potential. It is impossible to turn excuses into possibilities.

NALSA’s MISSION The purpose of the National Association of Locums in South Africa (NALSA®) is to provide a foundation of industry standards and ethical guidelines for companies specialising in locum and term contract staffing services. These principles are the cornerstones of the relationship between NALSA® members and their clients.

NALSA commits to a leadership role in developing a positive image of our industry, and a peer-review process based on fairness, honesty, and excellence.

NALSA’s PLEDGE • We campaign for professional equality, provision of education and political representation • Publish a bi-monthly Locum Lifestyle Magazine • Negotiate discounts, special benefits and special offers of products and services to our members • Support national conferences • Produce a Standardised Practice Induction Pack for Locum Contractors • Publish a Code of Good Practice • Build strong links with the professional healthcare associations • Challenge the marginalisation of locums through lobbying and debate • Provide professional indemnity cover to our Locum Contractors COST? Professional Worker Annually R 500.00 Professional Worker Monthly R 50.00 1st Year R 0.00 Organisation Annually R 1500.00 1st Year R 0.00

Also to maintain industry leadership by promoting excellence, ethical standards, innovation and a spirit of co-operation for contingent staff.

SUMMARY: The 1st (Founding) Year /R 0.00 Second Year Onwards / A lot less than any other association!

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

HOW DO I REGISTER? Join online at: www.nalsa.co.za/register

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

NALSA NEWS We are happy to report that with the forthcoming 3rd Edition of Locum Lifestyle in March, NALSA will announce the launch of a professional indemnity insurance for our members. It has been tailored to meet individual needs and promises to offer more cover at less cost compared to the packages currently available in the market.

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MOTORING

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MOTORING

BMW i8 Coupe

This BMW is a sports car at first glance. Low and wide when viewed from the front, a flat silhouette, aggressive looking with precise lines. A second look reveals the well-planned revolution. A design dedicated to function. Sustainability and efficiency meet with dynamics and sportiness in one package.

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he perfect balance of performance and fuel consumption. The BMW i8 represents an exciting new landmark in Efficient Dynamics.

The BMW i8 offers a revolutionary and futurefocused interpretation of BMW’s signature driving pleasure – and in so doing, makes its case as the world’s most progressive model in the sports car segment.

The plug-in hybrid drive system developed and man-

ufactured by the BMW Group specially for the BMW i8 represents a new stage of evolution in the Efficient Dynamics development strategy. For example, efficient vehicle concepts, focusing on lightweight design and aerodynamics, dynamic drive systems featuring both BMW TwinPower Turbo technology and BMW eDrive, and intelligent management of all the energy flows within the vehicle are brought together in different models

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Sustainability: the reference point for the entire development process.

As part of the development of BMW i cars, sustainability targets are agreed and then pursued with the same vigour as cost, weight or quality objectives.

This all-embracing approach is reflected both in the selection of materials and in the construction and manufacturing processes, which differ substantially from conventional manufacturing methods in the automotive industry.

The low overall weight of the BMW i8 (1,490 kilograms) can be credited primarily to a passenger cell made from CFRP. Although it lends a component at least equal rigidity, this extremely lightweight hightech material is 50 percent lighter than steel and 30 percent lighter than aluminium.

The principle of intelligent lightweight design is applied to all the car’s components.

The doors are made up of a CFRP inner structure and an aluminium outer skin and weigh 50 percent less than a conventional construction.

The intelligent construction of the magnesium instrument panel support brings a weight saving of around 30 percent compared with the BMW 6 Series.

In addition, the high structural rigidity of the magnesium support structure gives it a strengthening effect which allows the number of components to be reduced, thereby lowering weight by a further 10 percent. Innovative foam plastic technology used in the air conditioning ducts cuts their weight by 60 percent compared with a conventional solution, while also improving acoustics thanks to its sound-absorbing properties.

The fact that the power electronics and electric motor are directly connected reduces the amount of wiring required, while partial use of aluminium wiring enables a further reduction in weight.

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Visible efficiency: aerodynamic optimisation on a detailed level.

The BMW i8 boasts a drag co-efficient (Cd) of 0.26 and a fine aerodynamic balance. The low-slung bonnet, almost totally blanked off kidney grill, air curtains in the front apron, sealed underbody, contoured side skirts, “stream flow” lines of the car’s flanks, and the air ducts between the rear lights and roof frame allow the air to be channelled extremely effectively as it hits the car. The large, comparatively slim wheels with their bespoke, aerodynamically optimised design also help to quell efficiencyreducing turbulence – and their effect is reinforced by aeroflaps positioned behind the front wheels and ahead of the rear wheels. Precisely defined air flow across all areas of the body provides a balance between air resistance and lift designed to maximise driving dynamics and directional stability.

BMW TwinPower Turbo engine and electric motor developed by the BMW Group.

The revolutionary character of the BMW i8 is emphasised by a further innovation: the use of an internal combustion engine which is making its debut in this model.

The BMW i8 is the first BMW production model to be powered by a three-cylinder petrol engine.

This highly turbocharged unit is equipped with latestgeneration BMW TwinPower Turbo technology. It is exceptionally compact and develops maximum power of 170 kW/231 hp from its 1.5-litre displacement.

The resulting specific output of 113 kW/154 hp per litre of displacement is on par with high-performance sports car engines and is the highest of any engine produced by the BMW Group.

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MOWANI MOUNTAIN CAMP MOWANI – NAMIBIA – LUXURY AS NATURE INTENDED - GPS: S20°C30’ (287) , E014°C25’(339) In the heat, dust and stunning landscapes of Damaraland, there is a sanctuary – Mowani Mountain Camp.

Dwarfed by massive ochre boulders, the camp is absorbed into the landscape, making it one with our shared history of life in this prehistoric land. Every soft curve or ragged edge frames the landscape in a different way, as if you are seeing it for the first time, every time.

Game drives along ancient dry riverbeds reveal life that in its sparseness reminds us just how special it is.

Rare, desert dwelling elephants, springbok, gemsbok and jackal roam these plains, while their images are found etched in the rocks at Twyfelfontein, Namibia’s first World Heritage Site.

Relax in a sparkling pool, enjoy a sundowner, and pause, breathe in and know that this is luxury as nature intended it.

ACCOMMODATION Secluded amongst the boulders, Mowani‘s guest rooms are a testament to the surroundings, where a sense of elegance and earthiness prevails. Winner of an architectural eco-design award in Germany, the organic nature of the design is evident throughout the camp. Colours, textures and comforts envelope you, while the vaulted cathedral-like thatched ceilings are Africa’s way of paying homage to nature.

Mowani offers 13 en-suite rooms with views across the valley or hill-top vistas and 2 luxury suites, with open-air bathrooms, a spacious lounge and a deck for enjoying meals in peaceful seclusion.

CONTACT DETAILS Reservations: +264 61 232 009 mowani@visionsofafrica.com.na GPS: S20°C30’ (287) , E014°C25’(339)

www.mowani.com

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There are also 7 campsites with stunning views across the valley and private ablution facilities.

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ONGUMA GAME RESERVE Onguma Game Reserve is one of Namibia’s best kept secrets.

Situated on the eastern side of Etosha and bordering Fisher’s pan. The Reserve covers an area of over 34 000ha of private wilderness. Age-old and well-worn migration routes, once used by elephants wander through Onguma’s three dry riverbeds.

The reserve boasts over thirty different animal species. Plains game roam freely on the reserve and predators, although not easy to spot, are nevertheless common residents of the area. Lions and elephants are frequently seen and there is a healthy black rhino and leopard population. More than 300 bird species can be viewed at Onguma.

During the summer months Onguma becomes a bird-watchers paradise with thousands of species migrating to wetlands created by the seasonal rains and ephemeral river systems.

ONGUMA THE FORT

Onguma Reserve boasts 5 unique accommodation options for guests to choose from a family-friendly Bush Camp to a rustic Tree Top Camp, catering to every traveller’s individual needs.

The Moroccan inspired Fort however, is unlike any other with probably one of the best sunset views in Namibia. Overlooking the beautiful Etosha Pan, accommodation consists of 12 mini suites, all positioned adjacent to the Main Fort extending on both sides to the south and the north. The Sultan suite is situated in the Fort complex.

Every mini-suite is completely private and about 50 metres apart from one another. Large decks lead out from the rooms and many hours can be spent relaxing while gazing across the always active waterhole and surrounds.

Game drives and guided walks on the reserve compliment daily excursions into Etosha National park.

ONGUMA TENTED CAMP

www.onguma.com

CONTACT DETAILS Onguma Private Game Reserve Etosha National Park, Namibia reservations@onguma.com +264 61 237 055

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ONGUMA TREE TOP CAMP

MOTORING

GENERAL VEHICLE CARE COLD ENGINE WEAR: his goes without saying, a cold engine is usually not completely coated with protective oil and encounters most of its wear during its warm-up cycle. Revving a cold engine will accelerate this wear and puts a lot of strain on moving parts grinding against each other.

A cold engine should be given 10-15 seconds to idle and should then be driven until it has reached a suitable temperature, helping to coat the parts in lubricating engine oil. Keep the revolutions below 3500 r/min to minimise wear and tear.

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TYRES & OIL: Most drivers neglect their tyres, this usually results in blowouts, or premature wear, which can easily be avoided. Tyre pressure should be regularly checked and kept within the manufacturers specification. These figures can usually be found in the owner’s manual or on a sticker on the inside of the driver’s door.

Over or under-inflated tyres cause uneven wear, resulting in bald spots and/or a loss of traction. Tyres should be rotated at least once during their life cycle.

Back tyres to the front and vice versa. Have your wheel alignment and balancing checked at least twice a year. If you have hit a curb or a pothole, it is recommended that you have the wheel alignment and balancing checked as soon as possible. Badly aligned wheels can shorten tyre life.

CLUTCH CARE: For manual cars drivers, the clutch is a vital part of your car’s assembly and is essentially the link between your engine and the gearbox, without it you won’t be going anywhere.

Clutches are designed to take the wear of daily use but, as with anything, abuse takes its toll. Do not ride the clutch or use it to hold your car stationary on a hill, this will wear down the clutch plate excessively and will be a costly repair later on.

When sitting at a traffic light, put the car in neutral and release the clutch, use your handbrake if necessary and avoid letting the clutch slip when moving off again.

Do not lug the car. This means driving in a high gear at a low speed. Not only does this put immense pressure on your clutch, this is also not good for your

engine.

SERVICING: All cars need to be regularly serviced. The distance between services is usually 15-20 000 km’s on modern cars, or as otherwise indicated by the service indicator.

Trust the electronics of your car.

They have been designed and tested to be reliable.

Service indicators are very sophisticated and rarely wrong. Good clean oil and filters will go a long way in keeping your engine in good shape and preventing costly breakdowns. Cars fitted with modern ECU controllers are very sensitive, thus fiddling with them by fitting performance chips will only be to your detriment later.

Avoid jump starting new cars, as a small surge of milli-amp proportions, is all it takes to fry a R20 000 piece of equipment. Rather have the battery charged outside of the vehicle or call roadside assist. However ridiculous it may sound, it could be the difference between you and a massive repair bill. Fill-up early. Don’t drive your car until the fuel tank is empty or in reserve, as dust and other particles get sucked into your fuel system this way.

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PHOTOGRAPHY

www.locumslifestyle.co.za

PHOTOGRAPHY

CREATIVE PHOTOGRAPHY H

ave you ever thought of your camera as a creative tool? Photography is all about light, so the moment you understand light and you properly set your camera, you can create some awe-inspiring images.

colour of the strip light can be changed with a remote control. Because the shutter speed is set on 20 seconds the tricky part is that after I press the shutter button, I only have 20 seconds to do my magic.

Your camera gear should also not dictate your success. With today’s technology, a shot like our main image can be done on a basic SLR or bridge camera.

First the flash goes off and this lights up the model so that she is exposed on the image.

Then I have to enter the shot with the striplight, turn it on with a colour of white and create the half circle over the model. Then I need to turn the strip light off, run out of the image and change the colour of the strip light to pink. With the light off I run back into the shot, turn it back on and create the rest of the pink patterns behind her. And that is how it is done. Easy.

For this double page image my Nikon SLR camera was on a tripod. I used a Nikon Speedlite flash which was also on a tripod to the left of the camera to light the model. My settings were a shutter speed of 20 seconds, Aperture of F9 and ISO of 100 with my camera set to Manual mode. I asked the model to sit still throughout the 20 seconds because it would create all those interesting light effects behind her. I used a LED strip light running on a battery pack which I made myself. The

The reason you cannot see me is that I moved too fast for the camera to expose me with the limited light available.

Its all about the light... www.locumslifestyle.co.za

PHOTOGRAPHY

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PHOTOGRAPHY

When you know how to set the shutter speed on your camera you can capture images like these with a “long exposure�. Our first image is of the Wheel of Excellence in the V&A Waterfront, Cape Town. I used a shutterspeed of 10 seconds.

Aperture was F22 and ISO 100.

My Fujifilm SLR camera was on a tripod. During a long exposure your camera must be still to eliminate image shake. Because the shutter speed is 10 seconds, the camera is exposing the image for 10 seconds, so all the movement of the wheel is recorded. Timing the shot was crucial as the wheel stopped and

turned as people got into the cars.

When the wheel turned it drew the lines of the circle, and when the cars stopped the still car was recorded to finish the image.

Our second shot is from Signal Hill, Cape Town. Shot on my Nikon SLR camera with a shutter speed of 13 Seconds. Aperture was 7.1 and ISO 100. A very important point for images of car light trails is that the front white light of the oncoming vehicle is stronger than the red Marius v/d Westhuizen backlights, so I usually focus on the Photographer and red rear lights of the vehicles for Photography Trainer better effect.

www.mwest.co.za

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PHOTOGRAPHY

Photos above: Both these long exposures of a water stream and a waterfall were taken in a shadowy area where there was little light. When you have a lot of bright light, achieving a slow shutter is difficult unless you start to use filters to compensate for the strong light. I always take images like these where I can find shady area. Then, doing long exposure shots are easy and you can easily limit the bright spots of the sun.

PHOTOGRAPHY IN GENERAL Having a good location for a picture always helps, but compelling images are all around you. Keep your camera close and become the master of your camera. Know when to use a slow or fast shutter speed and when a specific aperture is needed.

I met this young man not more than 5 minutes drive from my home, enjoying an afternoon out in the vineyards with his friends. I could not have asked for a better model, he was a natural.

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PURCHASING A NEW HOME? LET COPESTONE SOURCE THE BEST HOME LOAN FOR YOU

HEALTH & NUTRITION These days many a diabetic is opting for the natural route to enhance longevity and to improve general health and well-being. Complementary medicine is often used by type 2 diabetics to aid their health and to improve blood glucose control.

In Canada, a recent survey found that 75% people with diabetes used non-prescribed supplements (herbal, vitamin, mineral, or others) and alternative medications.

Overall research indicates that most people who use complementary alternative therapies do so in addition to, rather than in place of, conventional medical treatment.

Talia Den Dulk

SUPPLEMENTS FOR THE TYPE 2 DIABETIC MULTIVITAMIN/MINERAL & ANTIOXIDANT PREPARATIONS s with nearly all biochemical processes, glucose metabolism and insulin signalling, require co-factors and vitamins that are essential in the diet. Deficiencies in any of these micro nutrients have the potential to impair glucose metabolism and cause insulin resistance. Clinical evidence supporting this hypothesis regarding the metabolic effects of specific deficiencies, including vitamin D, chromium, biotin, thiamine and vitamin C, is mounting.

Modern agriculture and food processing techniques lead to a relative reduction in the micronutrient content of common foods. Despite an excess of dietary calorie intake, obese individuals have relatively high rates of micronutrient deficiencies.

No health professional organization promotes regular use of multivitamins or individual nutrients without considering first the quality of a person’s diet.

However, individuals with poor nutrient intake from diet alone, who consume low calorie diets and who avoid certain foods (such as strict vegetarians or wheat avoidance) might benefit from taking multivitamins.

Several medical studies support the use of daily multivitamins whilst following a calorie restricted eating plan for weight loss. As type 2 DM patients are often overweight, patients will be encouraged to lose weight by means of calorie restricted eating plans. These diabetic patients should consider the use of multivitamins in order to meet daily

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nutrient requirements and to prevent deterioration in existing nutritional deficiency.

Taking a basic multivitamin that provides nutrients (approximating recommended intakes) should pose no safety risks to healthy people. Individuals who take multivitamins and other supplements and who eat a healthy and/ or fortified diet might consume some nutrients in excess, increasing the possibility of adverse affects.

When choosing multivitamin preparations, one should find one that is tailored to your age, gender and other characteristics (eg. pregnancy). Multivitamins for men usually contain no iron for example, whereas those for seniors contain more calcium, vitamin D and vitamin B12.

Patients and clinicians should ensure that all vitamins are present in dosages meeting 100% of the RDA. Patients who need supplementation of calcium or magnesium might need to take these supplements separately from their multivitamins as the required dosages are relatively large.

VITAMIN D Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is produced endogenously when UV rays from sunlight strike the skin and trigger vitamin D synthesis.

Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. High

rates of vitamin D insufficiency have been reported in obese individuals and in diabetics.

The following are risk factors towards a Vitamin D deficiency • High skin pigmentation - 50-fold reduction, • Elderly, Institutionalized or housebound • Lack of sunlight exposure Geographic location: research indicate worldwide Vitamin D deficiency • Time of day and calendar season • Sunscreen use, protective clothing SPF 8 = 97.5% SPF >15 = 99% • Obesity • Renal & liver disease • Multiple or short interval pregnancies • Medications: Anticonvulsant, Rifampicin, Cholestyramine, Antiretroviral usage • The prevalence of vitamin D insufficiency (defined as <30 mg/dL) in type 2 DM individuals ranges from 80–90%.

Several studies are providing evidence that the protective effect of vitamin D on the heart could be via the reninangiotensin hormone system, through the suppression of inflammation, or directly on the cells of the heart and blood vessel walls.

• In the Framingham Heart Study, patients with low vitamin D concentrations (<15 ng/mL) had a 60% higher risk of heart disease than those with higher concentrations.

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The HPFS found that subjects with low vitamin D concentrations (<15 ng/mL) were two times more likely to have a heart attack than those with high concentrations (>30 ng/ mL).

In another study, which followed men and women for 4 years, patients with low vitamin D concentrations (<15 ng/mL) were three times more likely to be diagnosed with hypertension than those with high concentrations (>30 ng/mL).

Research indicates that replenishing vitamin D in patients with type 2 diabetes was found to improve insulin secretion, peripheral insulin sensitivity and glycosylated hemoglobin levels.

SUPPLEMENTATION GUIDELINES FOR VITAMIN D Vitamin D supplementation is the most practical means of addressing vitamin D insufficiency. I would recommend that any type 2 DM considering supplementation of vitamin D, have their blood level of Vitamin D checked first. The dosage of vitamin D supplementation would depend on the blood level. 1000 IU Calciferol a day raises serum 25(OH) D by 20ng/mL (25nmol/L) given for 6 weeks. Vitamin D analogues: 1-Calcidol or Calcitriol are ineffective to correct Vitamin D deficiency.

Deficiency: <20ng/mL (<25nmol/L) • Calciferol 10 000 IU daily or 60 000 IU weekly for 8-12 weeks • Insufficiency 20-29ng/mL (25-50nmol/L) or maintenance therapy following deficiency: • Calciferol 1000-2000 IU daily or 10 000 IU weekly • Vitamin D3 supplementation of at least 800IU to 1000 IU/day appears to be appropriate year-round for all women.

• Best taken in conjunction with a dietary fat source, i.e. avocado.

CHROMIUM Chromium has long been of interest for its possible connection to various health conditions. Among the most active areas of chromium research is its use in supplement form to treat diabetes, lower cholesterol levels, promote weight loss, and improve body composition.

Chromium is an essential micro-nutrient and also a toxic metal. Chromium is essential for the proper metabolism of carbohydrates, fat & protein in the body. Chromium improves insulin sensitivity by means of increasing insulin binding to cells, increasing insulin receptor numbers, & activation of insulin receptor kinase leading to increased

insulin sensitivity.

Chromium is widely distributed in the food supply, but most provide only small amounts (< than 2 mcg) per serving. Meat and whole grain products as well as some fruit, vegetables and spices are relatively good sources, whereas foods high in simple sugars are low in chromium. The absorption of chromium in the digestive tract is low, ranging from 0.4% to 2.5% of the amount consumed. Vitamin C and niacin enhances the absorption of chromium from the diet.

The body’s chromium content may be reduced under several conditions. Diets that are high in simple sugars (>35% of calories) can increase chromium excretion in the urine. Infection, acute exercise, pregnancy and lactation and stressful states increase chromium losses and can lead to deficiency, especially if chromium intakes are already low.

Chromium deficiency impairs the body’s ability to use glucose to meet its energy needs and raises insulin requirements.

Chromium supplements might help to control type 2 diabetes or the glucose and insulin responses in persons at high risk of developing the disease.

Recent studies has shown that chromium reduces HBAIC by 0.6% in type 2 DM and reduces fasting glucose by 1 mmol/L, and there is less weight gain in patients who use chromium in combination with DM treatment, than treatment alone.

Chromium has more consistent effects in those with • Poorer glycaemia control • Those who are insulin resistant • Those who are chromium deficient Suggested dosage in type 2 DM can range from 200 – 1000 mcg/day. Few serious adverse effects have been linked to high chromium intake, so the Institute of Medicine has not established a Tolerable Upper Intake level. Chromium supplements are available as chromium chloride, chromium nicotinate, chromium picolinate, high chromium yeast and chromium citrate, some of which have poor bio-availability. My choice of supplement is chromium nicotinate. I often prescribe chromium with meals due to its appetite reducing effects which would therefore help weight loss patients to stick to their eating plans.

MAGNESIUM There is an increased interest in the role of magnesium in the prevention and management of disorders such as hypertension, cardiovascular disease and diabetes.

Magnesium plays an important role

in carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose (sugar) levels. Low blood levels of magnesium (hypomagnesemia) are frequently seen in individuals with type 2 diabetes. Hypomagnesemia may worsen insulin resistance, a condition that often precedes diabetes, or may be a consequence of insulin resistance.

Individuals with insulin resistance do not use insulin efficiently and require greater amounts of insulin to maintain blood sugar within normal levels. The kidneys possibly lose their ability to retain magnesium during periods of severe hyperglycemia. The increased loss of magnesium in urine may then result in lower blood levels of magnesium.

In older adults, correcting magnesium depletion may improve insulin response and action.

It is postulated that magnesium may improve the action of insulin, decrease blood glucose levels, particularly in the elderly population where there is a definite decline in magnesium intake and increase in magnesium secretion.

The following foods have high amounts of magnesium, and the recommended amount per day is at 300 – 420 mcg per day.

• Green leafy vegetables • Whole grain, high-bran cereals • Nuts and seeds • Legumes • Bananas Indications for supplementation • Uncontrolled diabetics • Diabetics with uncontrolled Hypertension • Diabetics using certain medications DIURETICS – Lasix, Thiaside diuretics ANTIBIOTICS – Gentamicin, Amphoteracin • Older Diabetics: With ageing, magnesium intake decreases and magnesium excretion increases Oral magnesium supplements combine magnesium with another substance such as a salt. Examples of magnesium supplements include magnesium oxide, magnesium sulphate, and magnesium carbonate.

Elemental magnesium refers to the amount of magnesium in each compound. The amount of elemental magnesium in a compound and its bio-availability influence the effectiveness of the magnesium supplement. Bio-availability refers to the amount of magnesium in food, medications, and supplements that is absorbed in the intestines and ultimately available for biological activity in your cells and tissue. Enteric coating of a magnesium compound can

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decrease bioavailability. In a study that compared four forms of magnesium preparations, results suggested lower bio-availability of magnesium oxide, with significantly higher and equal absorption and bio-availability of magnesium chloride and magnesium lactate.

This supports the belief that both the magnesium content of a dietary supplement and its bio-availability contribute to its ability to restore deficient levels of magnesium.

THIAMINE Thiamine is an essential micronutrient that acts as a co-factor for several key enzymes in glucose and amino acid metabolism. Thiamine deficiency leads to a relative reduction in the function of specific metabolic pathways and can lead to endothelial disfunction and potentially worsen type 2 DM. Thiamine is absorbed in the proximal small bowel mainly through active transport. The recommended daily intake of thiamine is 1.2 mg, approximately 0.5 mg per 1000kcal consumed.

Important food sources of thiamine include pork, red meat, wheat germ,

eggs, fish, and legumes. Thiamine is virtually absent in food products containing refined carbohydrates such as milled rice and simple sugars, yet the metabolism of these foods requires relatively high amounts of thiamine and may lead to depletion. In subjects on thiamine deficient diets, total body thiamine stores can be depleted within 2-3 weeks.

Severe deficiency of thiamine can lead to wet or dry ber-beri or Wernicke encephalopathy, depending on the tissues involved. Moderate deficiency of thiamine may affect glucose metabolism and impact diabetes and related complications.

Evidence for the effect of thiamine supplementation to reduce the risk and severity of type 2 diabetes has been demonstrated in a number of studies.

Hyperglycaemia results in the overproduction of oxygen free radicals which contributes to the progression of diabetes. The development of complications during diabetes is also associated with oxidative stress. The cardiovascular complications such as coronary artery

diseases, peripheral vascular diseases and strokes have been closely related to oxidative stress during diabetes.

Cultured endothelial cells demonstrate reduced production of reactive oxidative species and improved function in high glucose concentrations in the presence of thiamine. Both of these characteristics are expected to reduce the risk of diabetic complications and possibly reduce the risk of diabetes itself.

In a double-blind crossover trial, a lipid soluble thiamine analogue, improved endothelial function, reduced markers of oxidative stress and reduced levels of advanced glycosylated end-products following a test meal in type 2 diabetic patients.

Long-term studies investigating the use of thiamine supplementation in diabetic patients have not been performed.

The potential exists for thiamine supplementation to modify the course of diabetes by modulation of glucose metabolic pathways. Given high rates of thiamine deficiency in diabetic patients, supplementation may be considered.

Talia den Dulk is a Clinical Dietician and founder of Chocolate Nutrition. She specialises in Diabetes and has been practising functional medicine on her patients for the past 12 years.

A healthy lifestyle is the foundation of Diabetes management, however research demonstrates that patients can achieve greater success by adding targeted macro- and micro nutrients, phytonutrients and herbs into their daily regimen.

Weight loss is essential in this process and Talia has developed specialised eating plans to address this issue in patients. With a multitude of weight loss products on the market, Talia advises on evidence-based supplementation to improve insulin function and enhance weight loss.

She practices in Technopark Stellenbosch (Unit 6 Technostell Building, 9 Quantum street, Stellenbosch) and is available on email: Talia@chocnutrition.co.za. For more information regarding the services offered at CHOCOLATE NUTRITION, visit her website: www.chocnutrition.co.za, and Facebook page: CHOCOLATE NUTRITION.

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CDE: Centre for Diabetic Excellence

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The CDE was established 20 years ago to help patients and doctors manage the growing epidemic of diabetes. The Head Office in Houghton is responsible through a nation wide clinic system for the managed care of more than 20 000 patients. There are clinics in every province and a list can be found on the CDE website www.cdecentre.co.za under service providers.

DISCOVERY HEALTH • Anglovaal Medical Scheme • Discovery Health Medical Scheme • Edcon Medical Scheme • IBM South Africa Medical Scheme • La Health • M-Med • Quantum Medical Scheme • Retail Medical Scheme • Anglo Medical Scheme ETERNITY PRIVATE HEALTH • Chartered Accountants Medical Aid Fund • CA-Vital & CA-First Choice MEDSCHEME • Barloworld Medical Scheme • Bonitas Medical Scheme • MBMED • Metrocare • Siemens Medical Scheme • METROPOLITAN HEALTH • Pick ‘n Pay Medical Scheme MEDSHIELD • Medshield

WHEN JOINING THE PROGRAM THE PATIENTS ARE ELIGIBLE FOR THE FOLLOWING SERVICES PER YEAR: • 2 Doctor appointments • 1 Dietician appointment • 2 Diabetic educator appointments • 1 Podiatry appointment • 1 Retinal photo or appointment with an eye doctor • 2 HbA1c’s – average 3 month blood sugar reading • 1 Lipogram • 1 Kidney function • 1 Full blood count Patients receive all diabetic (oral and insulin) medication from the clinic, including a new glucose meter, glucose strips and needles. The medication is included in the program.

The CDE Kuilsriver opened its doors on the 1st of September 2009 and specialises in the management of type 1 and 2 diabetics. They are an accredited pump centre. For more information contact: cde.kuilsrivier@telkomsa.net. They have two diabetic educators, a dietician and a podiatrist. The centre falls under the care of endocrinologist, Dr Landi Lombard.

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ADVENTURE / OUTDOOR

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ADVENTURE / OUTDOOR

ADVENTURE OFF ROAD BIKING By: Wimpie Ackerman

I

started riding motorbikes about 30 years ago. While I was studying I mostly used my bike for commuting, but I already realized at that stage that I loved to explore new places. Later I got more interested in the off road biking, but soon got tired to tow the bike on a trailer to the area that I wanted to ride. I decided to go in the dual purpose bike direction. After doing a lot of homework on the different makes and models, I decided to buy a BMW R1200 GS. This bike combined commuting and touring on the tar as well as on gravel. It could also carry a pillion passenger with my luggage easily and still have enough power.

Distances of up to 500 km per day can easily be done with the necessary stops for photo’s and coffee shops still included in the day.

There’s more than enough luggage options, which includes soft and hard panniers and top boxes, as well as a tank bag. The advantage of hard panniers are that they can be locked and are better organized. The advantage of the soft panniers are that the luggage does not shave on the corrugated gravel roads and are less bulky to store when you take them off.

After the bike purchase comes the safety gear, which includes the jacket, trousers, boots, gloves, neck brace, helmet and

boots. The most important part to remember is ATGATT, which means “all the gear all the time.” This ensures peace of mind and can save your life.

Tyres are also very important as well. There are so many options, from road tyres to off road knobblies. Knobblies don’t give a lot of kilos if used on tar and they don’t grip as well as road tyres. Nowadays, there are also 50/50 tar and gravel, tyre options. The tyre pressure is also important. By lowering the pressure on the gravel it gives more traction and less vibration on the bike and luggage.

Now that you have the bike and safety gear, you can start to plan an adventure ride.

Part of the fun is to read about places that people recommend and then plan your own route on the computer and download it to your GPS. The advantage of the bike trips is that you can cover more distance and see more places on a weekend than in your 4x4 and also experience the freedom of the road.

You will meet many new friends, wherever you stop.

On your bike, taking on the open road, you have time to think about how privileged you are to enjoy nature and our beautiful country. If you see an interesting dirt road, nothing stops you from making a slight detour, and that is what it is all about.

Johan and Wimpie on their BMW 1200 GS bikes

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ADVENTURE / OUTDOOR

Above: Long Way Down TV series - Ewan McGregor and Charley Boorman on two BMW 1200 GS bikes

BMW R1200 GS ADVENTURE The BMW R 1200 GS Adventure is the quintessential travel companion for expeditions and long-distance exploration.

The new R 1200 GS Adventure continues in this same tradition, building on the dynamic performance characteristics and excellent off-road and touring capabilities of the R 1200 GS to provide the new, ultimate solution for globetrotters, travel enduro aficionados and touring riders with a passion for off-road action.

The new R 1200 GS Adventure is powered by the same spirited air/liquid-cooled boxer engine featured on the R 1200 GS, with a displacement of 1,170 cc and an output of 92 kW at 7,750 rpm. The stand-out feature of the power unit – introduced last year after being newly developed for the R 1200 GS – is the new precision cooling system which uses water instead of oil as a cooling agent. Also new is the engine’s through-flow, which is now vertical for even more efficient power output, as well as the six-speed gearbox that is integrated into the engine housing along with the wet clutch. Designed, engineered and equipped for supreme globe-trotting capabilities.

The big BMW GS Adventure is something of an icon amongst large-capacity travel enduro’s and is the top choice for world travellers on long-distance tours, even to the remotest regions of the planet. No matter whether it is negotiating tarmac roads, gravel tracks or rough terrain, the large-capacity GS Adventure gets its

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riders safely to their destination. Like the R 1200 GS, the Adventure is also built around a robust and torsionally resistant tubular steel space frame. However, it has a larger 30 litre tank (10 litres more than on the R 1200 GS) to allow for an increased range, while the fuel tank itself is now made from lightweight aluminium. The R 1200 GS Adventure already comes equipped as standard with ABS, Automatic Stability Control (ASC), as well as the two riding modes “Rain” and “Road”, which enable the riding characteristics to be adapted to most road conditions. This further enhances the range of use of the new R 1200 GS Adventure considerably, at the same time as providing a significant safety boost on slippery surfaces.

Besides new bodywork styling with even more masculine flair, the globe-trotting abilities and greater off-road expertise of the new R 1200 GS Adventure are clearly brought to the fore by a new chassis set-up with a further 20 millimetres of spring travel, increased ground clearance and a trailing arm with modified geometry for even better handling. A larger windshield with convenient hand-wheel adjustment, additional air flaps as well as hand protectors greatly increase wind and weather protection.

Wide enduro footrests, adjustable, reinforced footoperated levers and completely restyled bodywork add the finishing touches to the look of the new R 1200 GS Adventure.

BIKING GEAR HELMET Arai, BMW and Shark are all decent quality dual purpose helmets. Choose one that fits your head the best. Take a tight fitting size, the foam will later adjust to your head. The price can vary between R 6500 and R 9500.

NECK BRACE The neckbrace can save your life in the event of an accident, helping to stop whiplash. It is not uncomfortable and costs about R 3200.

JACKET The Rally Pro is a good model that can be used in winter and summer. It has a couple of vents for warm days and a warm inner for the colder days. The shoulder pads, elbow pads and back support are of very good quality material. The inner will also keep you dry against light rain, but not a thunderstorm.

It costs around R 11000.

PANTS The Rally Pro is also a very good choice. It also has vents and the same inner as the jacket, as well as kneepads of the same material. The cost is around the R 7000 mark.

GLOVES There are many choices. I prefer two sets, one for summer and one with Gore-Tex for winter that is water resistant. The price will vary between R 650 and R 1500.

BOOTS Again there are many options. I prefer the BMW Santiago boots with GoreTex, which is very nice when going through the water on a low water bridge and then still have dry feet afterwards. The price is about R 4800. There are other manufacturers that sell decent cheaper boots, but without Gore-Tex.

ADVENTURE / OUTDOOR

Full biking gear

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MEDICAL - HYPERTENSION

Hypertension H

igh blood pressure, or hypertension, is a serious health problem. Over time, it causes blood vessel damage.

Hypertension is sometimes called the silent killer because, by itself, it produces no symptoms. If you don’t get your blood pressure checked regularly, hypertension could go unnoticed, and untreated, for years.

What is Blood pressure?

• • • •

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much more likely to suffer from hypertension during adulthood.

Diabetes Sedentary lifestyle Lack of physical activity High levels of salt intake (sodium sensitivity). Sodium consumption should be limited to approximately 5 to 6 g per day, and this includes healthy people without high blood pressure, diabetes or cardiovascular diseases.

Insufficient calcium, potassium, and magnesium consumption Vitamin D deficiency High levels of alcohol consumption Stress Ageing Medicines such as birth control pills Genetics and a family history of hypertension Chronic kidney disease Adrenal and thyroid problems or tumours

Blood pressure is the force of blood pushing up against the blood vessel walls. The higher the pressure the harder the heart has to pump.

Hypertension can lead to damaged organs, as well as several illnesses, such as kidney failure, aneurysm, heart failure, stroke, or heart attack.

Researchers have found that high blood pressure during middle age may raise the risk of cognitive decline later in life.

• •

What is normal blood pressure for humans?

Lifestyle modifications

The normal level for blood pressure is below 130/85, where 130 represents the systolic measurement (peak pressure in the arteries) and 80 represents the diastolic measurement (minimum pressure in the arteries). Blood pressure between 130/85 and 139/89 is called high normal (to an increased risk of hypertension), and a blood pressure of 140/90 or above is considered hypertension.

What causes hypertension?

Though the exact causes of hypertension are usually unknown, there are several factors that are highly associated with the condition.

These include: • Smoking • Obesity or being overweight Body-mass index (BMI) should be reduced to 25 kg/m2 and waist circumferences should be reduced to less than 102 cm in men and less than 88 cm in women.

• Being obese/overweight as a child: Overweight children are

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• • • • • •

Lifestyle modifications are essential for the prevention of high BP, and these are generally the initial steps in managing hypertension. As the cardiovascular disease risk factors are assessed in individuals with hypertension, pay attention to the lifestyle that favourably affect BP levels and reduce overall cardiovascular disease risk. A relatively small reduction in BP may affect the incidence of cardiovascular disease on a population basis. A decrease in BP of 2 mm Hg reduces the risk of strokes by 15% and the risk of coronary artery disease by 6% in a given population. In addition, a prospective study showed a reduction of 5 mm Hg in the nocturnal mean BP and a possibly significant (17%) reduction in future adverse cardiovascular events if at least one antihypertensive medication is taken at bedtime.

How is high blood pressure diagnosed?

Your healthcare providers will want to get an accurate picture of your

The Silent Killer blood pressure and chart what happens over time.

Starting at age 20. Regular healthcare visits or once every 2 years, if your blood pressure is less than 120/80 mm Hg. Your blood pressure rises with each heartbeat and falls when your heart relaxes between beats. While BP can change from minute to minute with changes in posture, exercise, stress or sleep, it should normally be less than 120/80 mm Hg (less than 120 systolic and less than 80 diastolic) for an adult age 20 or over.

If your blood pressure reading is higher than normal, your doctor may take several readings over time and/ or have you monitor your blood pressure at home before diagnosing you with high blood pressure.

A single high reading does not necessarily mean that you have high blood pressure. However, if readings stay at 140/90 mm Hg or above (systolic 140 or above OR diastolic 90 or above) over time, your doctor will likely want you to begin a treatment program.

Such a program almost always includes lifestyle changes and often prescription medication for those with readings of 140/90 or higher.

If, while monitoring your blood pressure, you get a systolic reading of 180 mm Hg or higher OR a diastolic reading of 110 mm HG or higher, wait a couple of minutes and take it again. If the reading is still at or above that level, you should seek immediate emergency medical treatment for a hypertensive crisis. If you can’t access the emergency medical services, have someone drive you to the hospital right away.

Even if your blood pressure is normal, you should consider making lifestyle modifications to prevent the development of high blood pressure and improve your heart health.

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THE SUCCESS ATTITUDE (PART 1) There are certain attitudes, habits and disciplines in life that breeds success. Without these we have no chance of becoming successful. If we make sure that we cultivate the correct attitude, develop the right habits and follow the right plan with determination and persistence, we can and will be successful. Attitude is the secret to success. Nothing can stop a person with a positive attitude from achieving success.

D

ecide what your dreams are, and what your purpose is.

You’ll be running on a hamster wheel forever if you never decide where you want to go. Figure out what’s meaningful to you so that you can be who you were born to be. Don’t waste your life fulfilling someone else’s dreams and desires.

You must follow your intuition and make a decision.

We must make sure we know where we want to go. If we do not know what our dreams are, we cannot follow them. We may have the right attitude and work hard towards attaining it, but if we are chasing the wrong dream, we will not succeed.

If we follow the wrong map, working hard and with diligence will still lead to the wrong destination.

We therefore need to decide what our purpose is, what our dreams are, what our goals are, what our ambitions are. Purpose is the discovery of the reason for our existence.

Purpose leads to success because it provides an assignment for life and signals a sense of significance. Your purpose is the key to your passion and that drives your motivation that sustains your focus. Your purpose is your mission in life, your reason for existing. It answers questions like who you are and what you are about. Your mission statement is the driving force that guides your goals and plans.

To find your purpose or dream you need to find out what gives your life meaning, where you want to go in life. You need to see it in your mind’s eye.

One way to start delving into our dreams is to look at where we are in the fulfilment of our needs. Maslow

stated that a person have 5 levels of need. He theorised that we first have to fulfil the most basic needs, level 1, before we can move on to the next level of needs. The first level is the physiological need for basic necessities such as food, clothing and shelter. Once we have these needs covered, we can move towards the second level, namely our security needs. These are the needs for safety and stability in our lives. The third level covers the need for affiliation.

These are the desire for friendship, love and belonging. On the fourth level, we face our esteem needs; the desire for self-respect, a sense of personal achievement and recognition from others. On this level we seek opportunities for achievement, promotion, prestige and status to symbolize our worth and competence. The last level is the level of self-actualisation, where we seek personal growth, self-fulfilment and the realisation of our full potential.

Once you know what is important to you, you can decide where you want to go. You can discover the passion and desire that drives you. Your mission and your vision of your future will give you the beacon towards which you have to keep moving. You may not find out what your mission or purpose is overnight; you might have to take a deep introspection, do some careful analysis of your needs, priorities, philosophy and values to determine what your mission is in life.

“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”- Anatole France Take control of your life and dreams.

MOTIVATION

Winnie Lombaard The purpose or dream precedes the plans we make to achieve them, but once we have a purpose, we need to start working on the plan to achieve it. Most people live their lives with no plan or map. They are like strangers arriving in a new city, trying to find a certain house without road signs, a map or instructions. Finding it would be very much a matter of luck.

This is the equivalent of starting off in life with no goals and plans.

People often work for years and still are broke, unhappy, dissatisfied with their lives, waiting for it to get better somehow. But we are in control of our futures, our destiny. We are the only people who can help ourselves to become the people that we want to be. We become what we think about and if we do not think about our dreams, they will never happen.

We have to take the initiative, we cannot wait for the future to come to us. We have to create it.

Going out and taking the initiative means taking action, making decisions to start the process. Be proactive and take responsibility to make things happen. We need to make the choice to be proactive. We have to choose to do something, instead of waiting for something to happen.

We have to look for solutions to problems, to do whatever (consistent with our principles) is necessary to chase our dreams. When we take action, we start and maintain our momentum towards our purpose.

“The way to get started is to quit talking and begin doing.” ― Walt Disney

NEXT ISSUE- SETTING GOALS

Visit our website: www.dream-it-plan-it-do-it.com/positive-attitude/ LOCUM LIFESTYLE

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HUMAN BODY

Cool Facts About The Human Body 1. 80% of the brain is water. Your brain isn’t a firm, gray mass. Living brain tissue is a squishy, pink and jelly-like organ thanks to the loads of blood and high water content of the tissue. So, the next time you’re feeling dehydrated, get a drink to keep your brain hydrated.

2. Facial hair grows faster than any other hair on the body. Have you’ve ever had a covering of stubble on your face as you’re clocking out? The fact is that if the average man never shaved his beard it would grow to over 30 feet during his lifetime.

3. Every day the average person loses 60-100 strands of hair. Unless you’re already bald, chances are good that you’re shedding pretty heavily on a daily basis. Your hair loss will vary in accordance with the season, pregnancy, illness, diet and age.

4. The width of your armspan stretched out is the length of your whole body. While not exact down to the last millimetre, your armspan is a pretty good estimator of your height.

5. Your ears secrete more earwax when you are afraid than when you aren’t. The chemicals and hormones released when you are afraid could be having unseen effects on your body in the form of earwax.

6. Women burn fat more slowly than men, by a rate of about 50 calories a day.

Most men have a much easier time burning fat than women. Women, because of their reproductive role, generally require a higher basic body fat proportion than men, and as a result their bodies don’t get rid of excess fat at the same rate as men.

7. Your brain uses 20% of the oxygen that enters your bloodstream. The brain only makes up about 2% of our body mass, yet consumes more oxygen than any other organ in the body, making it extremely susceptible to damage related to oxygen deprivation.

8. The brain itself cannot feel pain. While the brain might be the pain centre when you cut your finger or burn yourself, the brain itself does not have pain receptors and cannot feel pain. That doesn’t mean your head can’t hurt.

The brain is surrounded by loads of tissues, nerves and blood vessels that are receptive to pain and can give you a pounding headache.

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9. Blondes have more hair. They’re said to have more fun, and they definitely have more hair.

Hair colour determines how dense the hair on your head is. The average human has 100,000 hair follicles, each of which is capable of producing 20 individual hairs during a person’s lifetime. Blondes average 146,000 follicles while people with black hair tend to have about 110,000 follicles.

10. Fingernails grow nearly 4 times faster than toenails. If you notice that you’re trimming your fingernails much more frequently than your toenails you’re not just imagining it.

The nails that get the most exposure and are used most frequently grow the fastest.

11. Sneezes regularly exceed 160km/h. There’s a good reason why you can’t keep your eyes open when you sneeze–that sneeze is rocketing out of your body at close to 160km/h.

This is a good reason to cover your mouth when you sneeze.

12. Coughs clock in at about 95km/h. Viruses and colds get spread around the office and the classroom quickly during the cold and flu season.

With 95km/h coughs spraying germs far and wide, it’s no surprise.

13. Human hair is virtually indestructible. Aside from it’s flammability, human hair decays at such a slow rate that it is practically non-disintegrative. If you’ve ever wondered how your it clogs up your pipes so quick consider this: hair cannot be destroyed by cold, change of climate, water, or other natural forces and it is resistant to many kinds of acids and corrosive chemicals.

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TRAVEL

WHERE IS YOUR NEXT HOLIDAY GOING TO BE?

THE ISLAND OF SANTORINI Santorini is a volcanic island in the Cyclades group of the Greek islands. It is famous for dramatic views, the stunning sunsets from Oia town, the lovely town of Thira and also has its very own active volcano.

There are fantastic beaches, such as the beach of Perissa also the black pebble beach of Kamari, the white beach and the red beach.

The small island cradles a rich variety of landscapes and villages. Visit traditional architecture in the small village of Mesa Gonia containing a mixture of ruins from the 1956 earthquake and restored villas, as well as a winery at the foot of the settlement. Pyrgos is another notable village set inland with its grand old houses, remains of a Venetian castle and several Byzantine churches.

Diving visibility is amazing, but there are not as many fish as more popular scuba and snorkelling locations. Dive sites include a wreck near the volcano, caverns, reefs, as well as wall diving. The wall dive is the most interesting. Octopus are not uncommon. Recommended sites for snorkelling include Mesa Pigadia beach, the beach south of Oia, as well as Perissa Rock.

The touring season starts in the beginning of April. The period from December through March is very much the off-season and marked by colder temperatures, rain and winds. Although the temperature is rarely cold, the poor weather makes for a less than optimal experience on this beautiful island. Most of the businesses, including hotels and guest houses, may be closed. The air is hot and dry during the busy summer months with very little rain between May and September. Ideal times to visit, for milder weather, lower prices and crowds, are April-June and September-October.

TRAVEL

TRAVEL

TOP SANTORINI HOTELS KAMARI *****

Location: Situated in the shadow of Ancient Fira, in a peaceful location on the hillside, this hotel offers a magnificent panoramic view of Kamari and the Aegean sea. It is just 250 metres from the black sandy beach of Kamari village, which itself is lined with taverns, bars and shops.

Eight kilometres away or a 15 minute transfer is the lively town of Fira - the islandâ&#x20AC;&#x2122;s capital. The hotel is 4km from the airport and 11km from the port.

Rooms: The rooms are medium to large in size, and tastefully decorated.

All rooms are equipped with air conditioning, fridge, music, satellite television, safety deposit box, balcony or a terrace and direct dial telephone.

Bathrooms are marble with some enjoying jacuzzi bathtubs. Rooms have views of the countryside and the Ancient Fira mountain. Restaurant: The main restaurant is medium in size, with white marble flooring and white walls, giving it a light and airy feel.

By Carolyn Coetzee Email: carolyn.coetzee@travelcounsellors.co.za www.travelcounsellors.co.za/carolyn.coetzee

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ASTRO PALACE *****

Location: This brand new property opened in 2010 and is a 5 minute walk from the centre of Fira town.

It is situated in a quiet area on the edge of town and overlooks the eastern side of the island and the sea.

The shops, restaurants and bars of this lively town are all a stroll away. The main bus station is also nearby, offering public transport links to the rest of the island.

Both the port and the airport are a 15 minute drive away. Rooms: The standard room is a fusion of comfortable decoration amidst elegant hues of warm tones bathed in natural light. Rooms are fairly spacious and elegantly appointed and feature either king sized or twin beds.

Restaurant: The restaurant is on the ground floor. It is light and airy and fairly spacious. Lunch and Dinner are served by the shaded veranda or under the summer tents by the pool. The hotel has itâ&#x20AC;&#x2122;s own car park and a swimming pool and sun deck to one side overlooking the sea on the distance.

General: This new hotel a great option for those who want to stay near town but in a peaceful area.

The hotel is surrounded by fields and open spaces.

A spa and gym will also open in late summer.

FASHION

Soft and elegant look with a mint green pencil skirt and lace finishes pared with a cream silk blouse beaded with pearls.

Accessories: Hand made flower headband , pearl necklaces and fur shawl.

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I

followed in the fashion designer footsteps of my mother and as long as I can remember I loved fashion design.

I studied at Elizabeth Galloway Academy of fashion design in Stellenbosch.

My first range focused on the femininity of women and is a blend of vintage 1920â&#x20AC;&#x2122;s combined with the Gatsby book/ movie with a modern twist. My influence for this range is Elie Saab; his simple elegant lines and remarkable fabrics absolutely laura kruger inspires me.

HOW TO DRESS IN AN ELEGANT VINTAGE STYLE USING THE CLOTHES IN YOUR CUPBOARD. Think elegance; pencil skirts, soft feminine chiffon blouses, dropped waistlines, and yes of course, lace! Always pair this with an elegant strand of pearls. Stick to neutral and pastel pallets. For example, wear a dress with a boxy silhouette in a pastel shade, add a belt over your low waist to create the typical 1920â&#x20AC;&#x2122;s dropped waist look.

The boxy Chanel jacket paired with a pearl necklace is the perfect everyday item to create a classic vintage look.

Accessories: pearl necklaces, pearl bracelets, classical broaches, tan/brown boxy leather handbags, t-strap heals and shoes with lace details.

Make-up and hair tips: neutral make up with a wine stained lip, bold eyes with dark mascara.

Style hair in soft curls or twisted into a headband to create a bob look. Anyone can wear this vintage style, but in my opinion it is best suited for the lady who loves old fashioned items such as antique furniture, lace materials, pearls and the 1920 era.

Laura Kruger 0834632007 lau1.kruger@gmail.com Styling services for any occasion

FASHION (Left) Cream silk blouse with hand made detailed beading and lace frills pared with a light cream pencil skirt to give a more sophisticated approach.

Accessories: The hat is hand made out of mesh, lace and beading and pearl necklaces to round off outfit.

Harem trousers paired with a cropped blouse made from chiffon and lace. (Top Right)

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43

HEALTH & FITNESS

NEW TO THE GYM?

Are you committed to getting a healthier, perhaps even better looking body? Joining the gym is one of the best gifts to yourself for longevity. We all know the saying â&#x20AC;&#x153;when in Romeâ&#x20AC;? and from personal experience not much differs in the gym environment.

Knowing what to wear, basic gym etiquette, which exercise routine to choose, how to do a proper warm up before exercising, the correct work out techniques and performing a proper cool down is of utmost importance before stepping into the gym.

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HEALTH & FITNESS

GYM LIKE A PRO

Article By: Lemanja Davidson Photos: Maruis van der Westhuizen Personal Trainer: Ine Webber Gym: Stellenbosch Virgin Active

GYM OUTFIT:

Wear and wash your brand new gym outfit a few times before showing it off in a gym. An outfit purchased 15 minutes before going to the gym can be extremely uncomfortable to exercise in, especially the shoes. Not to mention everyone can spot a newbie a mile away! It is best to â&#x20AC;&#x153;blend inâ&#x20AC;? rather than be the centre of attention by showing off your newly purchased clothes!

ACCESSORIES:

Gym towel Keep that large bathroom towel in your gym bag to be used for sauna and showering purposes only. Invest in a proper gym towel. Gym towels are crucial for cardio exercises and for use over the seats of the strength training equipment.

Water bottle Most gyms supply mobile water tanks but for personal hygienic purposes I recommend bringing your own water bottle and water.

PERSONAL TRAINER:

It is best to hire a Personal Trainer (even if only for a few introductory sessions) when you are new to the gym.

They are passionate about health and fitness and have studied specific exercise routines and techniques for different results. A good Personal Trainer will also keep you motivated and helps you push your body to the next level without unnecessary injuries.

(Main Photo page 1) Step Side Squat

1. Make sure that the toes are pointing directly forward and that the legs are wider than hip width.

2. Push the buttocks all outwards, slightly bending the upper body forward and stabilizing the abs.

Tip: If you perform the exercise with correct posture, the front of the knees will make an imaginary straight line with the toes that is perpendicular to the front.

3. Extend the hands and arms to the front and look straight ahead.

4. Use both sides of the step to perform this exercise.

Beginners: Do a set of 10 squats on the one side then walk over the step to the other side and squat 10 times.

Intermediate to Advance: Squat a set of 15 squats on one side of the step while holding a medicine ball (+- 6kg) in your hands, arms stretched out in front of the body, then jump over the step and squat for 15 on the other side.

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45

HEALTH & FITNESS Photos below - Scissor Legs Roll-up (Advance Exercise) This exercise is performed on the floor. Do not perform this exercise if you have any back problems.

1. Lying flat on your back, put both hands over the abdominals. Activate the abdominals and core while pushing the lower back into the floor (do not arch your back).

2. Keep both legs straight. Inhale and lift legs simultaneously to about 5cm above floor level, pause and then lift the one leg until vertical to the floor (leg should stay as

straight as possible).

3. Keep the abdominals and core muscles activated to support the lower back. Lift the opposite leg as well until both legs are vertical to the floor.

4. Breathe out and roll-lift the buttocks off the floor.

Keep it in the air for about 5 seconds and then slowly roll it back down until both legs are straight and about 5cm above the floor again, back to the starting position.

Repeat 10 times, rest 30 seconds and perform another 10 repetitions.

EQUIPMENT: When using the gym equipment make sure to read and implement the instructions on each machine before starting with your exercise. Adjust the height and width levels to suit your body. If you are unsure, ask a floor assistant, they are always eager to assist.

THE SAUNA OR THE STEAM ROOM A Sauna or Steam Room is a great way to end your gym session. I prefer the drier air of the Sauna, as it seems more hygienic. The Sauna offers higher heat than the Steam Room.

Wear swim wear in both facilities and sit on a towel.

FACILITIES: When using the swimming pool, wear a proper gym swimming suit. Your beach bikini or board shorts is not appropriate for the gym environment. Male or female; cover your hair with a swim cap. Swim goggles completes the outfit and helps with sight.

It is hygienic to take a shower before getting into the swimming pool.

SHOWERS: A lot of gym members prefer to shower at home especially when exercising late in the afternoons or evenings. Morning gym sessions often requires a shower before going to work (yes please!). Bring a pair of flipflops to wear while showering for hygienic purposes.

I also prefer taking my own soap and shampoo, even though some gyms supply it.

Push up Plank

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Adding a cable workout to your routine always helps

HEALTH & FITNESS

TIPS AND TRAINING ADVICE Ine says: One of the most important aspects of fitness is performing the exercise technique correctly in order to achieve the best result from each exercise.

10 Things to remember before starting your training program in 2015 1. Set realistic goals for yourself and be confident.

Before starting on your journey towards a healthier lifestyle it’s important to be realistic about how much time you have for the results you want versus how much time is needed to achieve them.

2. Get specific about what you want to achieve.

Telling your trainer up front exactly what your goals are is the key to success and will help you get the most out of the experience.

3. Have fun!

Working out should be enjoyable. Try new things.

4. Performing each exercise correctly is imperative, so watch your form.

To achieve the best possible results and stay injury-free, follow the correct instructions and maintain proper form.

5. You should begin to see results within 12 weeks.

Depending on your workout plan, the three-month mark can be a good indicator of your performance.

6. Communication is the key to success.

As with any relationship, communication is vital when it comes to a healthy and pleasant experience.

Remember you know your body better than anyone else, so speak up at each session and your experience will be much more enjoyable and exciting.

7. You’re going to have bad days.

You’re going to fall off the wagon and have off days at some point, but get right back up and begin again without getting discouraged. You have to believe in yourself and believe that you can achieve it.

8. If you don’t have a trainer, you can still stay motivated.

On the mornings when you just can’t get yourself out of bed, it will be an excellent motivator to have a trainer waiting for you at the gym. Yet, you don’t need a trainer if you know how to correctly perform each exercise and (Bottom Left Photo - Page 46)

Push up Plank

A push up plank is a body-weight exercise that works the core muscles, abs and lower back. This is an isometric exercise, (your muscles don't actively contract like during a crunch) and is held for a length of time, rather than performed repeatedly. It resembles the starting position of a push up.

1. Kneel on a mat and place the hand palms flat on the floor, shoulder-width apart.

Ine Webber Ine completed her Personal & Group Fitness Training Course in 2004 at ETA and she has been a personal trainer for the past 10 years. keep yourself motivated. Keeping a routine exercise program which includes specific training days will not only help you plan your week around your training program, but it will also keep you motivated.

9. You have to eat right too.

Personal trainers aren’t miracle workers, so after you leave the gym, make sure you follow the diet plan you have established for yourself. Have a “cheat day”, preferably on the weekend or occasionally.

Eating balanced meals with fruits, vegetables, grains and protein will assist with reaching your goals in the long run.

10. Sleeping sufficient hours per day is essential to maintain healthy and positive energy. Lack of sleep causes a decrease in energy and motivation to accomplish both short- and long-term goals. You have to believe in yourself and believe you can do it!

2. Lift the knees off the mat, support your weight on your hands and toes. Make sure the hips are not sagging or lifting - keep them in line with your body.

3. Shift the body weight, if necessary, so that the shoulders are stacked above the wrists. Keep the elbows slightly bent.

4. Hold this pose in a straight body line for as long as possible, while breathing normally.

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47

The Cape Winelands is a very a special destination: a 45 minute drive from Cape Town, it is a beautiful scenic region. Dramatic mountains and fertile valleys are planted with vines stretching across rolling fields. Here farmers enjoy perfect conditions and produce some of the best wines in the world. Visit one of these affordable Winelands accommodation options, tried and tested by Cape Diversity Tours journos.

PLUMWOOD INN Plumwood Inn is a romantic retreat situated in the historical heart of Franschhoek and offers seven rooms of different sizes in two adjacent properties: four in the main house and three in the villa.

All three rooms in the villa offer the same features as the main lodge; however, the décor reflects a more contemporary modern style. Plumwood Inn is designed for your all-year-round enjoyment. The atmosphere at Plumwood Inn is one of tranquil sophistication and timeless charm; a place where you will be unobtrusively pampered and where you will wake up to glorious views, bird song and clean air. Excellent personal service, with attention to detail, ensures a relaxed and pampered stay.

Rates: From R 600 per person per night B&B MAISON CHABLIS This tranquil Georgian-style boutique Bed & Break-

fast in the heart of dream-destination Franschhoek is highly sought-after and rated “Upper four-star Luxury” by The Portfolio Collection.

Frequented by local celebrities, business people and discerning South African and international travellers this well-appointed, exclusive establishment is surrounded by majestic mountains and positioned within strolling distance of the quaint historic Franschhoek village centre with its delightful street cafes, award-winning restaurants, museums and galleries and within easy reach of walking and horse trails. Maison Chablis is also an easy drive to many of the Capes’ celebrated wine estates, worldclass golf courses and unspoiled beaches.

Maison Chablis is surrounded by ancient oak trees which are set in a secluded, manicured garden featuring a pristine swimming pool. Guests can be assured of quiet luxury where one can completely unwind from the hustle and bustle of frenetic city life.

Rates: From R 600 per person per night B&B Owner James Calderwood will ensure your stay is a memorable, magnificent and peaceful one.

CAPE DIVERSITY TOURS

RESERVATIONS +27 (0) 21 706 8039

Email: info@capediversitytours.com Web: www.ilove-africa.com

CAPE WINELANDS Destination Franschhoek

FRANSCHHOEK COUNTRY HOUSE Situated on the outskirts of the Franschhoek Village, only 1km from the main town it is an ideal base to indulge your tastes for fine wines and world class cuisine. Guests can choose between the original and charming Franschhoek Country House or the Villas. The original Franschhoek Country House offers 14 well equipped rooms including 6 standard rooms, 5 luxury rooms and 2 cottages - offering charming accommodation and expected services to invite you to relax and unwind. All en-suite rooms are individually appointed with all the expected luxuries. The 12 luxurious Villa Suites offer discerning guests demanding opulence and space in a relaxed country setting. Rates: From R 900 per person per night B&B LE FRANSCHHOEK HOTEL Le Franschhoek Hotel and Spa has become one of the most romantic getaways in its class. Capturing the essence of five star luxury, the impeccably appointed Le Franschhoek offers unparalleled views of the Franschhoek Mountains and is the perfect setting for a taste of the legendary Cape Wine Routes. Located on the site of one of Franschhoekâ&#x20AC;&#x2122;s original country retreats, Le Franschhoek retains its elusive charm with a contemporary Cape Dutch feel. Features include a destination Camelot Spa and world class conference facilities â&#x20AC;&#x201C; coupled with one of the most beautiful settings in the Winelands.

ROOM & SUITE TYPES: Le Franschhoek hotel follows the architectural style of the Cape Winelands, and translates this style into the various accommodations. The Le Franschhoek offers 63 Bedrooms, of which 40 are Standard Rooms, 21 are Suites and there are 2 Deluxe Suites. All rooms have spectacular views of the Gardens, Vineyards and River. All rooms with en-suite bathrooms with full bath and separate shower and vanities.

Rates: From R 1000 per person per night B&B

ROAD TRIP

RICHTERSVELD

T

he Richtersveld is a mountainous desert landscape with rugged kloofs and high mountains, situated in the north-west of the Northern Cape province.

The Orange River forms the border with Namibia.

Located in South Africa’s northern Namaqualand, this arid area represents a harsh landscape where water is scarce.

In 2007, the “Richtersveld Cultural and Botanical Landscape”, south of the National Park was named a UNESCO World Heritage Site.

The Richtersveld World Heritage Site covers over 162 000 hectares.

Photos: Wimpie & Perrie Ackerman

The area is inhabited by Nama. The local community owns the entire area, manages the National Park in conjunction with South African National Parks.

The area is used by traditional nomadic herders to practice their ancient lifestyle and culture. It is the last place where the traditional way of life of the KhoiKhoi survives.

TRAVEL TIPS:

BEST TIME TO VISIT In spring, you’ll see wonderful flowering plants and the weather is temperate. December to February months are very hot.

TRAVELLING: The roads are rocky and

require a vehicle with high clearance or, preferably a 4x4.

Take your own food and plenty of water.

WHERE TO STAY: There are guest houses and camping places of varying standards at the little towns of Khuboes and Lekkersing. Eksteenfontein has the most tourism facilities.

WHAT TO EAT: Traditional foods, like “melkkluitjies” which are dumplings cooked in goat’s milk.

SITES OF INTEREST: Diamond diving areas Alexander Bay and Port Nolloth are interesting places to visit. Springbok is a

from over the mountains, An alternative, route es bo Ku to Tierhoek A bush camp next to the official campsite at Richtersberg in the nature rese rve

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ROAD TRIP

good place for provisions and the Springbok Lodge and Restaurant has a great bookshop with books and maps on the region.

TOURS TO DO: Ask at the Eksteenfontein Tourism Information Centre about guides who can show you around the area. They can show you the flowers and organise a visit to a livestock outpost.

Not far away is the Richtersveld Transfrontier Park, where you can cross into the adjoining Namibian Ai-Ais Hot Springs National Park.

WHO TO CONTACT

SANParks reservations Phone: +27 (0)12 428 9111

erve

psite in the nature res

Kokerboomkloof cam

LOCUMS LIFESTYLE

51

ROAD TRIP

The road that leads

into Kokerboomklo of in the nature reserve

Wild Horses close to the Tierhoek campsite, between Eksteensfontein and Kuboes

income mostly A community whose The church in Kuboes. ini s in the vic ty come from the mine

Early evening at Kannikaip with the fire burning and in the process of setting up camp

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ROAD TRIP

nnikaip. from Vioolsdrif to Ka Following the riverbed in nte sfo en ste Ek m fro It can also be reached

At the r ig

ht time o

f the ye explode ar, with a little s into a r flower p ain, the Richte rsveld aradise

LOCUM LIFESTYLE

53

LOCUM CORNER

CV TIPS

Like patients and healthy people need quality care and sometimes come in for a routine checkup, your CV also needs care and a regular dose of medicine to keep it up and running.

Whether you’re a physician looking for a permanent position, a resident seeking that first medical opportunity, or a tenured physician interested in locum tenens assignments, curriculum vitaes highlight your education, medical expertise, and professional career path for hiring managers and recruiters.

THE AVERAGE “FIRST LOOK” YOUR CV WILL GET IS LESS THAN 55 SECONDS. Here are some tips to ‘doctor’ up your CV and make it excel in your next job search: Tip 1. Keep your CV simple. Stay away from long paragraphs and sentences that make reading your CV time consuming and difficult. Use bullet points, no more than two fonts, and active verbs.

Tip 2. Update your contact information. Make sure your phone number, home address (if added), and email is correct and up-to-date.

Tip 3. Include all of your medical experiences. In chronological order, list your work and clinical opportunities starting with your most recent employer.

Don’t forget to put the city and province of the employer.

Tip 4. If you hold an active medical license or certificate in a particular area, make sure to include that on your CV. You’ll appear more marketable to recruiters.

Tip 5. Showcase your alma mater. You spent years in school, so why wouldn’t you add them to your CV? List your academic background in consecutive order with your most current education. Also, make sure to include your undergraduate degree, university names, and dates.

Tip 6. List your references. If you have colleagues or admin staff who can vouch for your medical skills and performance, give them a call and ask if you can list them as references on your CV. If the answer is yes, include email

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addresses and phone numbers.

Tip 7. Highlight memberships, certificates, and publications. If you are or were on a speciality board, a member or officer of an organization, industry writer or contributor, or have received any certificates during your medical career, put it in the CV! Tip 8. Be aware of gaps. Extended gaps in work history can be red flags for facilities and recruiters. If you travelled, went on maternity leave, or experienced an illness or family emergency, be sure to briefly explain them on the CV or inform the recruiter.

Tip 9. Make your CV personable. What makes you stand out from the competition? Do you have any achievements or awards? Speak another language?

Be sure to include these to bring your CV to life!

Don’t be afraid to include a photo of yourself in the CV, but make sure that it is of good quality and is to your credit.

CAREER CLASSIFIEDS

PERMANENT PLACEMENTS

PART TIME PHARMACIST

RESPONSIBLE PHARMACIST

UPINGTON/ REF: 001

CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: • • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

Retail Experience - Min 2 years Unisolve Literate

•

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

PHARMACIST

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

Retail Experience - Min 2 years Unisolve Literate

Retail Experience - Min 2 years Unisolve Literate

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

PHARMACIST

SPRINGBOK/ REF: 004 COMPANY : CLICKS

CATEGORY: RETAIL

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

•

• •

MIN REQUIREMENTS •

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

WEST COAST/ REF: 003

• • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

MIN REQUIREMENTS

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

CATEGORY: RETAIL

COMPANY : CLICKS

CATEGORY: RETAIL

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

MIN REQUIREMENTS •

UPINGTON/ REF: 002

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

MIN REQUIREMENTS

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

•

Retail Experience - Min 2 years Unisolve Literate

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

LOCUM LIFESTYLE

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CAREER CLASSIFIEDS

PERMANENT PLACEMENTS RESPONSIBLE PHARMACIST

RESPONSIBLE PHARMACIST

WESTERN CAPE DIVISION/ REF: 005

CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: • • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

Retail Experience - Min 2 years Unisolve Literate

CATEGORY: RETAIL

•

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

PHARMACIST

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

Retail Experience - Min 2 years Unisolve Literate

CATEGORY: RETAIL

•

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

•

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

•

•

Retail Experience - Min 2 years Unisolve Literate

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

Retail Experience - Min 2 years Unisolve Literate

RESPONSIBLE PHARMACIST KENILWORTH/ REF: 010

CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

•

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

•

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

MIN REQUIREMENTS

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

56

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

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

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

MIN REQUIREMENTS •

COMPANY : CLICKS

MIN REQUIREMENTS

RONDEBOSCH/ REF: 009

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

Registered with SAPC English & Afrikaans B. Pharm Degree

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

RESPONSIBLE PHARMACIST

• • • • •

• • •

MUIZENBERG/ REF: 008

• • • • •

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

CATEGORY: RETAIL

Retail Experience - Min 2 years Unisolve Literate

PART TIME PHARMACIST

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

MIN REQUIREMENTS •

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

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

PINELANDS/ REF: 007

• • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

MIN REQUIREMENTS

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

MIN REQUIREMENTS •

TABLE VIEW/ REF: 006

LOCUM LIFESTYLE

•

Retail Experience - Min 2 years Unisolve Literate

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

PHARMACIST

PHARMACIST

ROBERTSON/ REF: 012

KUILS RIVER/ REF: 011 CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: • • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

•

•

Retail Experience - Min 2 years Unisolve Literate

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

•

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

Retail Experience - Min 2 years Unisolve Literate

Registered with SAPC English & Afrikaans B. Pharm Degree

COMPANY : CLICKS

CATEGORY: RETAIL

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

•

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

•

MIN REQUIREMENTS •

• • •

CLAREMONT/ REF: 014

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

Retail Experience - Min 2 years Unisolve Literate

PHARMACIST

SOUTHERN CAPE DIVISION/ REF: 013

• • • • •

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

RESPONSIBLE PHARMACIST CATEGORY: RETAIL

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

MIN REQUIREMENTS

MIN REQUIREMENTS •

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

COMPANY : CLICKS

CATEGORY: RETAIL

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

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13th Cheque Monthly Performance Bonuses CPD Training & Prof

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

MIN REQUIREMENTS

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

•

Retail Experience - Min 2 years Unisolve Literate

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

LOCUM LIFESTYLE

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CAREER CLASSIFIEDS

PERMANENT PLACEMENTS PHARMACIST

PHARMACIST

EDGEMEAD/ REF: 015 CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: • • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

Retail Experience - Min 2 years Unisolve Literate

CATEGORY: RETAIL

•

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

•

Retail Experience - Min 2 years Unisolve Literate

CATEGORY: RETAIL

•

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

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SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

•

Retail Experience - Min 2 years Unisolve Literate

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

•

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

•

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

MIN REQUIREMENTS

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

58

Retail Experience - Min 2 years Unisolve Literate

MELKBOS STRAND/ REF: 020

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

MIN REQUIREMENTS •

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

PHARMACIST

MITCHELLS PLAIN / REF: 019

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

RESPONSIBLE PHARMACIST

• • • • •

COMPANY : CLICKS

MIN REQUIREMENTS

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

CATEGORY: RETAIL

Registered with SAPC English & Afrikaans B. Pharm Degree

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: • • • • •

MIN REQUIREMENTS •

• • •

SUNNINGDALE/ REF: 018

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

Retail Experience - Min 2 years Unisolve Literate

PHARMACIST

MUIZENBURG/ REF: 017

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

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

RESPONSIBLE PHARMACIST

• • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

MIN REQUIREMENTS

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

MIN REQUIREMENTS •

PAROW/ REF: 016

LOCUM LIFESTYLE

•

Retail Experience - Min 2 years Unisolve Literate

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

RESPONSIBLE PHARMACIST

RESPONSIBLE PHARMACIST

MILNERTON / REF: 021

CATEGORY: RETAIL

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: • • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

Retail Experience - Min 2 years Unisolve Literate

•

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

PHARMACIST

COMPANY : CLICKS

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE: Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

Retail Experience - Min 2 years Unisolve Literate

Retail Experience - Min 2 years Unisolve Literate

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

PHARMACIST

SOMERSET WEST/ REF: 024 COMPANY : CLICKS

CATEGORY: RETAIL

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• • • • •

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

•

• •

MIN REQUIREMENTS •

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

KUILS RIVER/ REF: 023

• • • • •

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

MIN REQUIREMENTS

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

CATEGORY: RETAIL

COMPANY : CLICKS

CATEGORY: RETAIL

SALARY CTC: Competitive START DATE: Immediately Annual Salary GUARANTEED PACKAGE:

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• •

MIN REQUIREMENTS •

CAPE TOWN CBD/ REF: 022

Medical Aid Pension Fund Group Life Retirement Benefits Annual Leave

•

13th Cheque Monthly Performance Bonuses CPD Training & Prof

• • •

Registered with SAPC English & Afrikaans B. Pharm Degree

• •

MIN REQUIREMENTS

SEND CV TO: cv@salocums.com For more info contact: Barend Tel: 060 738 1153 | Email:barend@salocums.com

•

Retail Experience - Min 2 years Unisolve Literate

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

LOCUM LIFESTYLE

59