Personal Safety

Herman Pienaar
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Personal Safety
Be crime conscious – be aware of crime opportunities at all times!
  • Never walk around alone and don’t talk to strangers. Be on the lookout for strange cars or people.
  • Walk in well-lit busy streets and in a group, if possible.
  • Make sure your home is secure, and become a member of an armed response service. Be sure that you know all the emergency numbers or have them displayed in an accessible area.
  • Always let someone know where you are going and how long you will be gone. But think twice before advertising your impending absence on social media. Criminals also have access to Facebook and Twitter.
  • Know all emergency numbers.
  • Trust your instinct.
  • Avoid going onto a congested street where you cannot even walk properly, that is where you will find criminals pick pocketing.
  • Avoid displaying valuables where criminals can see them.
https://www.saps.gov.za/alert/personal_safety_tips.php

Affordable tourism options in George

Herman Pienaar
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Affordable tourism options in George
George Municipal area is an affordable tourism destinationThese activities will give you bang for your buckIt’s Week 2 of National Tourism Month and this week the spotlight is on affordability. Affordability relates to the extent to which tourists view a destination as a place with reasonably priced primary and additional tourism goods and services, relative to the tourist’s financial means. The concept relates to things such as affordable accommodation, entrance fees, public transport, restaurants, free tourist information and shops that sell goods with modest price tags.After a harsh year battling the coronavirus, many of us are in need of a reviving break to recover our zing. The good news is that you don’t have to break your piggy bank to go on an extraordinary adventure. The Garden Route offers myriads of inexpensive activities and experiences – with many of them being completely free! – to help you escape from the toil and drudgery.Take for example Uniondale’s quaint, bright yellow Tuk-Tuk, aptly named Toekie. With room for four passengers to be comfortably seated, you’ll mosey through town while local guide Dirkie Coetzee will enlighten you on everything local – from the town’s interesting history involving the Anglo-Boer War, ghost legends and well-preserved buildings to its culinary delights and other paraphernalia. It’s a two-hour tour and excellent value for money. Treat your kids with a visit to the Happy Valley Kid’s Play Centre in George. It’s a children’s paradise where your little ones can jump and climb, swing and run to their hearts’ content. Every offering is well below R100 – from the inexpensive child-friendly munchies on the menu, to 90 minutes of fun and games, to attending one of their exciting cooking classes for the next generation of chefs.A trip up the historic Montagu Pass, which is a giveaway treat in and of itself, will lead you to the remote and unique little winery of Herold Wines on the sunny north-facing slope of Cradock Peak. It was established in 1999 and made quite a name for itself with its superb wines. Visit them for cellar tours, wine tastings and delightful lunches. Affordable accommodation is available in the form of renovated worker cottages.Explore the Wilderness Art Meander for soul rejuvenating fuel. The route contains 24 art venues and meanders in and out through this picturesque coastal village, known as an artist’s haven. It’s a brilliant symbiosis between hotels, businesses and restaurants who joined forces with local artists by providing wall space for the latter’s creations. Grab yourself a copy of the homegrown monthly Wats-up on the Wild publication for a map of these venues and embark on an exciting adventure.Who would say no to an idyllic day on the beach, inhaling fresh salt air, listening to the heart-warming shrieks of sea gulls and getting lost in the hypnotic drone of the waves? You won’t have to look too far afield to find the perfect beach to spend the day. Victoria Bay, Herolds Bay and Wilderness Beach all have something unique to offer. For perfect surfing conditions, Vic Bay is your stop. The iconic Wilderness Beach is ideal for long, romantic strolls along the lapping waves and enjoys blue flag pilot status.  And if fishing, surfing, sunbathing and swimming are all on your wish list, Herolds Bay will bring you joy.It has been said before that often the best things in life are for free and this is certainly true when it comes to Garden Route breaks. The spectacular George, Wilderness and Uniondale area are awaiting visitors and inhabitants alike with open arms. Health and safety are a priority with COVID-19 protocols firmly in place all over the region. Visit the George, Wilderness and Uniondale Tourism website at www.visitgeorge.co.za for even more ideas on affordable breathers.Chantèl Edwards-Klose Manager: Communications & IGR Office of the Municipal Manager Office:044 801 9160 Cell:082 350 2420 Email: cedwardsklose@george.gov.za

National Tourism Month kicks off

LoveGeorge Contributor
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National Tourism Month kicks off
Get away to these universally accessible hotspots in the Garden RouteIt’s Tourism Month in South Africa and the travel industry is ready to strut their stuff after a crippling year due to the COVID-19 pandemic. Spearheaded by the National Department of Tourism, this month-long travel carnival will add much needed muscle to the Tourism Sector Recovery Plan aimed to support and rejuvenate this important economic driver.A big headliner during Tourism Month is the importance of domestic tourism. This sector is a huge contributor in creating employment through inclusive economic growth, as well as a competent and dynamic workforce to support an inclusive growth path.With this in mind, the Department of Economic Development and Tourism (DEDAT) Western Cape has identified four themes to celebrate Tourism Month this year. During Week 1, the topic of universal accessibility will be explored, Week 2 is all about affordability, Week 3 revolves around responsibility and Week 4 covers transformation. Each week provincial attractions and activities applicable to these respective themes will be highlighted.Starting off Week 1, “universal access” can be defined as products, environments, programmes and services that can be used by all people to the greatest extent possible without the need for adaptation or specialised design. It means the removal of cultural, physical, social and other barriers that prevent people with disabilities from entering, using or benefiting from the various systems of society that are available to other citizens (abbreviated extract from UN Convention Article 2).he Garden Route is known for its smorgasbord of getaways and activities rendering access to all. Whether it’s nature, history, adventure or culture they are after, everyone from all spheres of life is covered. Here is a roundup of a few of these gems that offer universal access: For those into nature, there is no better escape than the Wilderness section of the Garden Route National Park. It’s a place of unlimited beauty and explorers can spend many dreamy hours in, on or next to rivers, lakes, estuaries, beaches, forests and mountains. The cherished Wilderness section rests comfortably between George and Knysna.Dive into history with a visit to the Transnet Transport Museum in George. This simply captivating collection of trains, ox-wagons, old-fashioned fire engines and a funeral hearse will keep visitors spellbound. There is an assortment of beautifully kept, privately-owned vintage cars, with the stately Royal White Train used during the British Royal Tour of 1947 as its crowning glory.A visit to the Redberry Farm on the outskirts of George is a family outing like few other. Take a leisurely stroll through strawberry fields, picking out your own little red delights, or sip a cup of coffee while watching the kids enjoy themselves in the play area with its many intriguing fixtures. There are several eateries on the premises where guests can delight in the likes of artisan ice cream and pizzas, with even a wine tasting of superb local wines thrown into the mix.Come marvel in the brilliant showcase of locally indigenous flora at the Garden Route Botanical Gardens. It’s a popular place to absorb the healing peace and harmony of Mother Nature. Tuck into a light lunch at their restaurant while taking in the views over the mighty Outeniqua Mountains.Talking about the Outeniqua Mountains, why not get up close and personal with a trip up there in the popular Outeniqua Power Van? This former rail inspection trolley trails through breath-taking scenery, dotted by ferns, waterfalls and the occasional bush buck. Sit back and listen to the interesting commentary on the indigenous fauna and flora before dismounting for a picnic and panoramic views over George.The world is opening up again and George, Wilderness and Uniondale welcome travellers. Everyone knows the reviving power of a quick getaway – those special memories created with loved ones and the stimulation offered by visiting new places, meeting new people and trying out new things.So don’t wait – escape the mundane life and go explore. All tourist activities and attractions in the area are COVID-19 safety compliant. For more information on what this exciting traveller’s paradise has to offer, visit the George, Wilderness and Uniondale Tourism website at www.visitgeorge.co.za.

Disposal of Household Hazardous Waste

Herman Pienaar
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Disposal of Household Hazardous Waste
The George Municipality has made it possible for you to get rid of all your hazardous waste that you have accumulated in your garage over the years.
OPEN DAY
Disposal of Household Hazardous Waste
10 September 2021
Parking lot opposite Outeniqua Stadium, Augusta Street
Open from 8:00 until 15:00
Do you have the following household hazardous waste items at home and don’t know how to properly dispose of them?
Bring them to a Household Hazardous Waste Disposal Event!
  • Motor oil, oil filters, brake fluid
  • Used antifreeze
  • Paint, paint thinner, turpentine
  • Pesticides or herbicides
  • Household batteries
  • CRTs, old TVs, miscellaneous electronics
  • Tyres
  • Fluorescent tubes and Globes
  • Household medical waste (needles and old medicine and tablets)
The following item are NOT accepted:
  • Explosives
  • Ammunition
  • Radioactive Materials
  • Controlled Substances
Additional Information
  • Bring the items you wish to dispose of in a strong box preferably in their original, labeled containers.
  • Do not EVER mix products together.
  • Be prepared to leave your containers, due to permitting requirements, and the volume of people that may utilize the program.
This is your opportunity to get rid of these items at NO COST
and at a convenient, nearby location.
For any enquiries, kindly contact Grace Notshokovu on 044 802 2917.
OPEDAG
Verwydering van Gevaarlike Huishoudelike Afval
10 September 2021
Parkeering oorkant Outeniqua Stadion, Augusta Straat
Oop van 8:00 tot 15:00
Het u enige van die volgende gevaarlike huishoudelike afval items by die huis en weet u nie hoe om wettiglik daarvan ontslae te raak nie?
Bring dit na ‘n Verwydering van Gevaarlike Huishoudelike Afval geleentheid.
• Motor olie, olie filters, remvloeistof
• Gebruike vriesteenmiddel
• Verf, verfverdunner, terpentyn
• Plaagdoders of onkruiddoders
• Huishoudelike batterye
• Ou TV stelle, verskeidenheid elektroniese toestelle
• Motorbande
• Fluoorbuise en gloeilampe
• Huishoudelike mediese afval (naalde en ou medisyne en tablette)
Die volgende items word NIE aanvaar nie:
• Plofstowwe
• Ammunisie
• Radioaktiewe materiale
• Wetlikbeheerde medisyne
Addisionele inligting
• Bring die items wat u graag ontslae wil van raak in ‘n sterk kartondoos, verkieslik die oorspronklike verpakking en merk die kartondoos.
• Moet nooit gevaarlike items meng nie.
• As gevolg van permit vereistes en die hoeveelheid persone wat aan die program mag deelneem, sal van u verwag word dat u bereid moet wees om u houer saam met die gevaarlike afval in te gee.
Hierdie is u geleentheid om GRATIS ontslae te raak van hierdie items by ‘n gerieflike en naby geleë plek.
Vir enige navrae kontak gerus vir Grace Notshokovu 044 802 2917.

Experts debunk myths about the Covid-19 vaccine 

Herman Pienaar
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Experts debunk myths about the Covid-19 vaccine 
24 August 2021  Article released by Western Cape GovernmentOver the last few weeks, we have seen how misinformation leads to low uptake of the life-saving COVID-19 vaccine. Here, Infectious Disease and Vaccine experts from Tygerberg and Groote Schuur Hospital debunks those myths. The purpose of this continuous transparent information sharing is to provide citizens with accurate information so they can make an informed decision in being vaccinated. Myth – “The vaccine will impact negatively on a person with comorbidities (diabetes, cancer, hypertension, lupus, lung disease, TB, HIV etc.) Expert opinion – “People with chronic medical conditions like diabetes, heart failure, asthma, lupus or rheumatoid arthritis, for example, are often uncertain whether they should go for their COVID-19 jab. They fear that it may worsen their underlying condition. I can ensure you today that this is not the case. People with a chronic medical condition are at increased risk of contracting severe COVID-19 and then land up in hospital, ICU or even die from COVID-19 infection. The main benefit of the COVID-19 vaccination is it prevents severe COVID-19, hospitalization and death, specifically in these people with increased risk of severe disease”.  – Dr Jantjie Taljaard – Infectious Diseases Physician at Tygerberg Hospital Myth – We don’t know what the long-term effects of the vaccine. Expert opinion – “Many people are afraid of going for their COVID-19 vaccination because they are told by friends, family members and through social media that it might cause severe long term side effects. That is completely untrue. Over 4 billion people across the world has been vaccinated in the last eight months, and in South Africa in the last five months. And we have not seen any long-term side effects. In fact, what we have seen is that COVID-19 vaccines, saves lives. In Tygerberg Hospital’s Intensive Care Unit during the third wave, all the people admitted, was not vaccinated. Please save your own life and get the jab, I did!” – Dr Jantjie Taljaard – Infectious Diseases Physician at Tygerberg Hospital Myth – the side-effects are severe and the vaccine will kill you Expert opinion – “I want to make it clear that COVID vaccinations do have side effects like any vaccination. The common side effects include pain or redness at the injection site, headache, muscle pains and fever or chills. These are usually mild or moderate and get better after a day or two. There are also severe and sometimes life-threatening side effects of the vaccine, but these are exceedingly rare – we know that if 1 million people are vaccinated with a COVID vaccine fewer than 5 people among them will develop life-threatening complications. These very rare side effects include anaphylaxis (a severe allergic reaction), blood clots and inflammation of the heart. There are treatments for these side effects and that’s one of the reasons why it is important that the medical profession and public are aware of these extremely rare side effects. It is, however, very clear that the risk of dying of a severe COVID-19 disease far outweighs these exceedingly rare side-effects, and that the vaccine offers great protection against severe illness and even greater protection against death due to the virus.”– Professor Graeme Meintjes – Infectious Diseases doctor and Deputy Head of the Department of Medicine at Groote Schuur Hospital Myth – Vaccines can harm your body Expert opinion – “I want to stress is that with any medical intervention (treatment or prevention) there are benefits and potential harms. It is only justified for the medical profession to recommend and provide an intervention if the benefits far outweigh the potential harms. That is the case with COVID vaccinations. The benefits in terms of preventing death and hospitalization due to COVID far outweigh the risks of these exceedingly rare side effects.  To put it in perspective, it is estimated from Medical Research Council’s excess death statistics that over 20,000 people have died to COVID in the Western Cape. We know that vaccinating a large percentage of the adult population of the Western Cape would very effectively prevent many deaths going forward – saving thousands of lives. There is a risk of life-threatening side effects from the COVID vaccines, but the data suggests that these would affect fewer than 20 people if we vaccinated all adults in the Western Cape.  The benefits of vaccination in terms of thousands of lives saved far outweighs the risks of these exceedingly rare side effects. I have worked in the COVID wards at Groote Schuur for the last 18 months. I have seen hundreds of people die as a result of COVID. I have not seen a single death due to the vaccination yet. I know that we now have the means to prevent most deaths from COVID going forward – through COVID vaccination. I appeal to every single adult in our country to get vaccinated – to protect our hospitals from another wave of COVID, but more importantly to protect your own life. Please get vaccinated and don’t delay!”-Professor Graeme Meintjes Infectious Diseases doctor and Deputy Head of the Department of Medicine at Groote Schuur Hospital Wrong assumption – You can still get COVID-19, so no point in getting the vaccine  Expert opinion “The point of being vaccinated is that your chances of getting severe disease, ending up in hospital or even dying, are severely decreased if you get the vaccine. So the current variant that is circulating in the Western Cape is the Delta variant, and recent research shows that the J & J vaccine that all the health care workers received (over 480 000 health care workers received the J & J vaccine)and it has shown to be 96% effective death and 66% effective against severe illness requiring hospitalisation. So, that is why you should be vaccinated. Ideally, we would like a vaccine that also stop us from getting infected with the Corona virus but until then, the benefits of reducing severe disease, and not dying, decreasing the burden on hospitals, is why you should be vaccinated.” – Dr Lisa Frigati – Paediatric Infectious Disease Specialist at Tygerberg Hospital  Myth – The COVID-19 vaccines were developed too fast to be safe Expert opinion “The reason that we have a vaccine so quickly is because of the massive political will and huge amount of funding that went into the development of the vaccine. Just because it was developed quickly does not mean it NOT is safe. Billions and billions of people all over the world have now received the vaccine over the last eight months. And they are only very rare side effects.” Dr Lisa Frigati – Paediatric Infectious Disease Specialist at Tygerberg Hospital For accurate information, please visit our official provincial government website: https://coronavirus.westerncape.gov.za/ 

Anger Management Tips to use in Stressful Situations

Herman Pienaar
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Anger Management Tips to use in Stressful Situations
When an individual is dealing with anger issues, usually their emotions evolve when put in stressful situations. If a difficult incident pops up, often their only way to cope with it is to put up their defensive side. Becoming angry is probably easier than dealing with the circumstances. This is unfortunate since anger doesn’t solve anything. Once it subsides, the problem is still there.There are anger management tips which people can used when found in stressful situations. If there is a friend or family member who is easy to talk to and understanding, it might be good to talk to them. When an individual becomes angry they are incapable of seeing the other side of the problem. Talking to someone may help them by sharing their side of the story. The friend or family member may be able to help them sort through their issues and make them look at the situation from the other side. This anger management tip may work well for some people.Another great anger management tip is to write down thoughts and feelings during a fit of anger. The angry individual may feel as if nobody understands or cares about their problems. Sharing may only cause extra conflict. Lashing out will get them nowhere. Writing or journaling may help people with anger issues. Without anyone to talk back or object to what they have to say, it may be help to get their feelings off their chest. Using writing as an anger management tip may also help in the future when trying to find the triggers which cause the angry outbursts. Being able to look back over the information written may provide the person with reasons for their anger through reading about similar incidents.Taking a vacation, spending some alone time is another good anger management tip. Removing oneself from the environment which seems to frustrate and irritate them may be a wise idea. Being able to get away and reflect on their actions may help an individual to look at things differently. Given space and time may be positive for a person with anger issues.Some people suggest prayer and meditation as anger management tips. Both of these suggestions involve very personal practices for an individual. Given a chance to pray and be alone with one’s thoughts is a good way to release tension and let the pressures of life wash away. Letting go of feelings of anger and negative thoughts would definitely make a positive change in a person’s life. Through prayer and meditation a person is able to dig deep into their minds and souls for answers to their problems and comfort for their broken spirits.There are lots of anger management tips which people can practice when the going gets tough. Tips such as breathe deeply, exercise, get more rest, get out in nature, find humor in the situation and play or listen to music. These are all recommended as anger management tips for the person who finds themselves in stressful and confrontational situations.

20 TIPS From a burglar

Herman Pienaar
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20 TIPS From a burglar
  1. Of course I look familiar. I was here just last week cleaning your carpets, painting your shutters, or delivering your new refrigerator.
  2. Hey, thanks for letting me use the bathroom when I was working in your yard last week. While I was in there, I unlatched the back window to make my return a little easier.
  3. Love those flowers. That tells me you have taste … and taste means there are nice things inside. Those yard toys your kids leave out always make me wonder what type of gaming system they have.
  4. Yes, I really do look for newspapers piled up on the driveway. And I might leave a pizza flyer in your front door to see how long it takes you to remove it.
  5. If it rains while you’re out of town, get a neighbour to create car and foot tracks into the house. Spotless driveways are a dead giveaway.
  6. If decorative glass is part of your front entrance, don’t let your alarm company install the control pad where I can see if it’s set. That makes it too easy.
  7. A good security company alarms the window over the sink. And the windows on the second floor, which often access the master bedroom-and your jewellery. It’s not a bad idea to put motion detectors up there too.
  8. It’s raining, you’re fumbling with your umbrella, and you forget to lock your door – understandable. But understand this: I don’t take a day off because of bad weather.
  9. I always knock first. If you answer, I’ll ask for directions somewhere or offer to clean your gutters. [Don’t take me up on it.]
  10. Do you really think I won’t look in your sock drawer? I always check dresser drawers, the bedside table, and the medicine cabinet.
  11. Helpful hint: I almost never go into kids’ rooms.
  12. You’re right: I won’t have enough time to break into that safe where you keep your valuables. But if it’s not bolted down, I’ll take it with me.
  13. A loud TV or radio can be a better deterrent than the best alarm system. If you’re reluctant to leave your TV on while you’re out of town, you can buy a device that works on a timer and simulates the flickering glow of a real television.
  14. Sometimes, I carry a clipboard. Sometimes, I dress like a lawn guy and carry a rake. I do my best to never, ever look like a crook.
  15. The two things I hate most: loud dogs and nosy neighbours.
  16. I’ll break a window to get in, even if it makes a little noise. If your neighbour hears one loud sound, he’ll stop what he’s doing and wait to hear it again. If he doesn’t hear it again, he’ll just go back to what he was doing. It’s human nature.
  17. I’m not complaining, but why would you pay all that money for a fancy alarm system and leave your house without setting it?
  18. I love looking in your windows. I’m looking for signs that you’re home, and for flat screen TVs or gaming systems I’d like. I’ll drive or walk through your neighbourhood at night, before you close the blinds, just to pick my targets.
  19. Avoid announcing your vacation on your social networking site. It’s easier than you think to look up your address.
  20. To you, leaving that window open just a crack during the day is a way to let in a little fresh air. To me, it’s an invitation.

10 tips to have a fresh breath

Herman Pienaar
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10 tips to have a fresh breath
Bad breath is experienced by most people at some time. It may simply be “morningbreath” but can be a persistent chronic condition which affects a person’s everyday life and confidence.It is almost always caused initially by poor oral hygiene leading to a build up of excess bacteria in the mouth and which gives off smelly gases. So, contrary to popular belief the following do not usually contribute towards the problem of halitosis: constipation, tonsils, gastro-intestinal problems and food.View Top 10 Tips below that will help keep your breath fresh and clean!
  1. Keep your tongue clean Gently brush it with a soft nylon toothbrush after you brush your teeth.
  2. Drink More Water! The drier your mouth, the worse your breath gets
  3. Keep Calm Stress makes your breath worse!
  4. Avoid breath mints and/or gum that contain sugar These actually make your breath worse
  5. Don’t try to kill the odor of bad breath with another odor This is what most of the ‘Big Name’ oral care companies would like you to believe works
  6. Blow your nose more often Your breath gets worse when you have a cold, allergies, or post-nasal drip
  7. Don’t use mouth wash w/ alcohol or toothpaste that has sodium lauryl sulfate Do you have any idea how many oral care products contain these two ingredients? Here’s a hint, just about all of them
  8. Drink plenty of water when taking prescription medications Many of these medicines make your mouth extremely dry
  9. Stop Smoking It will give you bad breath in a nanosecond, but may only take 20 years to kill you!
  10. And finally, The Best Way to Eliminate & Prevent Bad Breath? Use Clinically Proven Oxygenating Oral Products .
DO YOU KNOW ? Important things you may not know about bad breath:In most cases (about 90%), bad breath comes from the mouth itself.
  • Despite public opinion, bad breath rarely comes from the stomach.
  • Most people can smell other people’s breath, but have troublesmelling their own. So, if you think you have bad breath, you might or you might not. Bad taste is usually not a good indication. The best and simplest way to find out is to ask an adult in your family or a close friend.
  • In the mouth, the most common source of bad breath is the very back of the tongue. Food debris, dead cells and postnasal drip can accumulate there, and the breakdown of the proteins by the resident bacteria causes foul odor. The second most important cause is bacteria breaking down protein between your teeth. By the way, the gases and other molecules that the bacteria produce are toxic and can harm your gums as well. Two good reasons to floss every day (if you don’t believe me, smell the floss)…
  • Bad breath usually increases when the mouth is dry. Chewing sugarless gum for 4-5 minutes at a time can be helpful.
  • The generalization that mouthwashes work for only a few minutes is wrong. Try gargling right before bedtime for best results. Some researchers recommend alcohol-free mouthrinses.
  • Eating a hearty and healthy breakfast cleans the mouth and back of the tongue, gets the saliva flowing, and is probably good for you.
  • Some people (maybe 5-7% of the population) have experienced small crumbly ’stones’ in their mouths that have a foul smell. These are called ‘tonsillitis’. They are partially calcified, full of bacteria and develop in crypts in the tonsils. They smell pretty bad, but do not always cause bad breath (again, you have to ask someone).
  • In the large majority of cases, bad breath can be dramatically improved or eliminated.
  • Children as young or two or three can have bad breath from postnasal drip, dental plaque and transient throat infections. However, if they develop sudden offensive odor that appears to come from all over their body, ask the physician to check whether they stuffed something up one of their nostrils.

54 Ways To Lose Weight

Herman Pienaar
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54 Ways To Lose Weight
Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don’t get fat “overnight” – so you should expect it to take a certain amount of time to lose that weight again, but don’t give up! Persistence, Determination and Grit – They should be your watchwords. These tips work – if you stick to your plan!1. Eliminate one tablespoon of bad fat a day and you will lose 3 kg in a year. 2. Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health. 3. Limit alcohol consumption – each serving contains 100 to 150 calories. 4. Eat fruit at least twice a day. 5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack. 6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise. 7. Gradually increase the length and frequency of your workouts. 8. Weigh yourself no more than once a week. And do it in the morning after going to the bathroom – it’s the most accurate reading. 9. Give yourself a non-food reward for every 3 kg lost. 10. Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites. 11. Use smaller plates. 12. Bring your lunch to work. 13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here. 14. Stop eating while watching television. 15. Have someone else put away leftovers. 16. Buy a good low-fat, low-calorie cookbook or magazine subscription. 17. Try two new reduced-calorie recipes a month. 18. IMPORTANT – Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning. 19. Don’t read while eating. 20. Have a sweet treat once a week. 21. Keep healthful snacks at home and at work. 22. Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce. 23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something. 24. Substitute herbs and spices for salt. 25. Shop for food when you are not hungry, and use a shopping list. 26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute. 27. Eat three vegetables a day. 28. Always eat sitting down. 29. Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.” 30. Take a walk when you’re stressed or angry. 31. Watch your dairy intake. 32. Order dressings and sauces on the side and apply them with a fork. 33. Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables. 34. Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up. 35. Cook with chicken broth, nonstick cooking spray, wine or water. 36. Drink eight 250ml glasses of water a day. 37. Control your portion sizes of meats and starches, and pile on the vegetables. 38. Ask how the food is prepared when ordering in a restaurant. 39. Choose frozen yogurt instead of ice cream. Be careful of the portion size – these foods still have calories! 40. Select clear broth- or tomato-based soups over white soups. 41. Keep the junk foods out of sight in your home and workplace. 42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise. 43. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down. 44. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less. 45. Avoid batter coating or breading. 46. Use two egg whites in baking instead of one whole egg. 47. Stretch during television commercials—arm circles, leg lifts, head tilts, etc. 48. Eliminate the unhealthy spreads on your rolls or popcorn. 49. Learn to say “no” gracefully when a friend or relative offers you a second helping. 50. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni. 51. Ask for less cheese. 52. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming. 53. Add more low-fat soy products to your diet for the soy protein and health benefits. 54. Forgive yourself when you slip—and make the next food choice a healthy one.

Vegetable Gardening Tips At Your Backyard

Herman Pienaar
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Vegetable Gardening Tips At Your Backyard
Would it be possible for you to grow a vegetable garden at your backyard? Consider this option, healthy foods just within your reach. Even your children can help and cultivate their own vegetables. Having fun while learning is not a bad idea right? But you have to plan ahead before you start.Which Veggie?Plan which vegetables you would like to grow in your garden. Choose early, middle of the season and late kinds of these vegetables, which you like best. You can even plan together with your neighbours so that you can swap veggies when it is time to harvest.Against all veggie oddsYou have to know the odd characteristics of certain vegetables and use them to best advantage. Some vegetables bloom even in partially shaded positions, while others require lots of sunshine.Goodie veggiesGood vegetables are of exceptionally slow growth during the seedling stage of development. You have to take advantage of this by using space between rows for quick-growing crops. For example, propagate beet seed by middle of August and position young lettuce plants between the rows.Don’t let the water run dryThroughout dry hot periods, vegetable gardens need extra watering. Most vegetables benefit from 25 mm or more of water each week, especially when they are fruiting.De-pest the infestedDuring the growing season be attentive against insect pests. If you discover a bug problem early it will make it much easier to take suitable action and get rid of the pests. But be careful to not use pesticides once the vegetable have grown unless it becomes an absolute necessity. Organic gardening is one healthy and environment-friendly option. Once you have reaped your crop, put the used up vegetable matter into your fertilizer pile so that it can be recycled for next spring.Animal appeal not neededIt is important to protect your vegetable garden. In most cases, the garden is surrounded by a fence adequately high and close-woven to keep out dogs, rabbits, and other animals. The harm done by wandering animals during a season can equal the cost of a fence. A fence also can serve as a frame for peas, beans, tomatoes, and other crops that need support.Protection is needed in order for your vegetable garden to yield a bountiful harvest. Hard work would pay off if necessary precaution has been made. Learning is a process, vegetable gardening needs time. See to it you have patience and dedication to it.So come-on start your veggie garden!
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