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News24.com | A farmer’s widow’s struggle in the Northern Cape in the midst of a debilitating drought

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For several years, Berdine Vos lived on a farm with her husband, Kobus, in Vanwyksvlei in the Northern Cape. In February 2018, tragedy struck. Vos was forced to pick up the pieces and take over the farm after her husband’s death. 

Kobus, who was dealing with depression, had taken his life when the area where he farmed was hit by widespread drought, threatening food security and leaving thousands of farmers in limbo.

But 70-year-old Vos said life had to go on. She said the animals needed to be fed and she needed to survive.

‘I locked the safe but…’

Due to the drought in the area, water sources dried up, and plants and animals – a source of income for farmers – died.

Sitting in the lounge of her colleague, Rudi Oberholzer, Vos relayed her ordeal and remained composed as she spoke to News24.

The interview was part of a tour News24 attended with GWK and Agri Northern Cape, under the theme Just One Drop, to some of the areas worst hit by the drought.

At each farm, it was a similar situation.

Dressed in white jeans and blue top, Vos sat crossed-legged with one hand on her cheek as she told News24 what life was like since her husband’s death. 

She said her husband suffered from heart disease but was strong until the drought first hit the area in around 2011 and 2012. then “he couldn’t take it anymore”.

She said although Kobus was hardworking, like all farmers, the situation became so dire that death became an option for him.

“He shot himself. It was a shock to us, but I knew it was coming. He was very stressed about the situation.

“I did my best to protect him and giving him moral support. I locked the safe. But somehow it happened. I don’t know how it happened,” Vos said as she wiped her face.  

Needs a man

The 70-year-old, who is now alone on her farm, said she sometimes wished she could have staff, but she would need money for that.

She has had to lay off some staff because she is unable to pay them. 

“As a woman, I cannot do any windmill work. I have to hire someone but because we don’t have any sheep. There is no money coming in. You just turn a blind eye…

“At my age, I cannot change a tyre. My greatest fear is to get a stroke or fall and then be dependent on my children, which I don’t want to happen.”

Vos added: “I can’t do some things in farming, without a man around. Not a husband but a man. I need one to look after the farm, but I cannot afford one because there is no income.”

The family had more than 1 200 sheep on the farm when it started but is now left with only 30. 

Like many other farms, the scarcity of animal feed forced them to sell some sheep so that they can afford to keep the remaining sheep alive.

Choosing happiness despite disaster

Vos said in previous years, the government offered aid to farmers but this was no longer the case.

However, organisations such as GWK and Agri Northern Cape tried their best to provide packages to keep them going.

“Random people even help us. Our friends brought me 14 tons of feed last week. People are good to us. “

But despite all her woes, the mother of three said she decided to live life with a positive mindset and keep smiling because sulking and moaning about the situation won’t help. 

She said: “I only have so many years left and I must decide whether I’m going to do it with a smile on my face or otherwise. I have to keep my children standing and move on with life.”

Health24.com | Low-carb vs. keto: What’s the diff and which is better?

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As the year comes to an end and the holiday indulgences just keep on coming (d*mn you, office cookie parties!), you may already be considering a weight-loss plan to try out for the New Year. One that’s been around for years and likely isn’t going anywhere? Cutting carbs.

And then there’s keto, the über-popular, high-fat extension of that. But if you’re considering slashing those delicious carbohydrates at all, you might be wondering: What exactly makes keto different from low-carb diets in general? And really, who would win in a low-carb vs. keto face-off?

Let’s start with some background. The ketogenic diet was created in the 1920s to treat children with seizure disorders for whom medication was no longer working. Research had shown that being in the state of ketosis – meaning the body is using fat for fuel instead of its natural and preferred source, glucose – reduced the frequency of seizures. The fat-burning benefit obviously gave this diet its now mass appeal.

Low-carb diets, on the other hand, have also been around for decades, but in various forms. Remember the Atkins and South Beach diets, which gained popularity in the early 2000s? Both prime examples of diet based on minimizing carb intake, especially simple and refined carbs (white bread, pasta, cake… you know, the good stuff).

Even though people often confuse keto with the more generic term “low-carb,” according to Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City, they’re actually quite different.

I’m listening. What’s the main difference between low-carb and keto?

First and foremost, keto is a much more restrictive diet, says Zeitlin. While keto is indeed a low-carb diet, not all low-carb diets are keto.

The keto diet has a pretty strict structure, where the person is to consume 70 percent of their daily calories from fat, 20 percent from protein, and 10 percent from carbohydrates. Ten percent of anything, especially carbs, is really not a lot. And some people even take it further, to a 70-percent fat, 25-percent protein, 5-percent carbs breakdown.

Going low-carb, on the other hand, is a bit up to interpretation: What you consider low-carb might mean cutting out every kind of grain or sugar, while to others, it may include eating a piece of fruit or a serving of quinoa. It’s all very relative.

With a general low-carb diet, you’re probably (and hopefully) not eating nearly as much fat as you would if you were trying to force your body into ketosis. Instead, you’re loading up on more lean proteins and veggies to stay full and energized.

READ MORE: Keto Vs. Whole30: These Are The Key Differences Between The Diets, According To RDs

Makes sense… so is low-carb or keto a better diet?

Great Q. While the answer isn’t totally black and white, Zeitlin says that for most healthy people, if you’re trying to lose weight, a low-carb diet would be the better fit because it doesn’t aim to put your body into an unnatural state (ahem, ketosis). Instead, by cutting back on foods that are high in sugar and starches, you’re able to drop weight and still maintain a healthy form of energy for your brain and body to run on.

“Typically, a low-carb diet focuses on protein and non-starchy vegetables, and limits grains, fruits, breads, sweets, and starchy veggies like legumes, potatoes and peas,” Zeitlin explains. Protein and veggies are extremely helpful in aiding – and maintaining weight loss – she continues. Plus, a general low-carb diet can be more sustainable in the long run, since it requires way less macro counting (read: obsessing over hitting that 70/20/10 ratio).

READ MORE: Do You Really Need To Give Up Carbs To Lose Weight?

Hmm. But what if I want to go keto instead?

To each their own! But if you’re interested in trying out the keto diet, just keep in mind that it generally comes with more side effects than a normal low-carb eating plan.

Short-term effects of the keto diet can include “keto breath,” “keto flu,” (flu-like symptoms brought on by the body adapting to this very low-carb diet), or fatigue.

Long-term effects can include constipation, diarrhoea, lack of energy, iron deficiency, vomiting, and kidney stones. Not to mention, eating such a high-fat diet like keto can also contribute to high triglyceride levels, which increase your risk of heart disease and stroke, as well as high cholesterol. Lastly, going keto can also contribute to a weakened immune system (since carbs help boost immunity) and chronic inflammation, says Zeitlin.

It’s also worth noting that keto’s strict carb limits often means drastically cutting your vegetable intake, since many veggies have at least some amount of carbs. That could mean you miss out on important vitamins, minerals, and antioxidants that help your body function at its best. You’ll also likely consume less fibre, which has been shown to prevent heart disease, diabetes, and promote and sustain weight loss.

“When evaluating restrictive diets, you want to really look at the food groups they are removing and research the downsides of eliminating those vitamins, minerals, and nutrients,” says Zeitlin. “Any diet that is restricting your plant-based food intake should give you pause to do more research.”

All that said, if you try the keto diet and it works for you, do you, Zeitlin says. “But if you are someone who is debating which fad diet to try for weight loss, I recommend trying a lower-carb diet that’s not as restrictive.”

Got it. Any advice that applies to both diets?

Definitely! To successfully maintain weight loss from either (or any) diet, Zeitlin advises focusing on doubling your veggies, eating lean proteins (fish, eggs, chicken, turkey, shellfish, lentils, tofu), healthy fats (nuts, seeds, avocado, olive oil), fresh fruit, and whole grains. “That is what is going to help the weight come off and stay off,” she says.

At the end of the day, “you want to create a diet for yourself that feels comfortable for you to commit to for the long-term, so you don’t gain and lose, gain and lose—called weight cycling—and feel like you are constantly dieting.” The first can invite health problems (like insulin resistance); the latter is, well, not fun (or all that healthy, mentally speaking).

Remember, your ultimate goal beyond the weight loss is to become healthier. So don’t fall into a diet trap that sabotages the real purpose for your journey. You’re better than that, my friend.

This article was originally published on www.womenshealthsa.co.za

Image credit: iStock

Emilia Benton

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Junior Business Advisor – Mthatha

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Junior Business Advisor – Mthatha in East London | Other General Employment | Job Mail | 4586901

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The Junior Business Advisor will report to the Regional Manager: Mthatha. To provide Business Development Support to enterprise in order to improve their competitiveness.

Post Finance Support

  • Client needs assessment;
  • Facilitate completion of relevant application form and supporting documentation;
  • Provide business advice;
  • Identify capacity gaps & recommend corrective measures;
  • Facilitate necessary support where required.

Business Advisory Service – Pre-financing

  • Assist in the client needs assessment, and provide appropriate business advice
  • Assist in the facilitation for completion of relevant application forms and supporting documentation
  • Assist in identifying capacity gaps & recommend corrective measures.
  • Assist in facilitating necessary support where necessary

Facilitate capacity building of enterprises

  • Provide support in organising relevant training of enterprises;
  • Assist in organising seminars, workshops and outreach interventions.

Stakeholder relations and management

  • Assist in the collaboration and interaction with colleagues from other business units;
  • Assist in representing the organisation in relevant platforms and forums;
  • Presentation of the organisation products and services in relevant platform.

Customer Service

  • Establish strategic relationship with the organisaton’s clients/stakeholders;
  • Visit the organisation’s clients to provide relevant support at periodic intervals;
  • Prompt attendance of client enquiries.

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Process Leader

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Leads, coaches and motivates an operational team to ensure high quality products are produced safely and cost effectively through maximizing operational efficiency and continuous improvement of a process or system. Builds and develops a team of operators in the areas of technical and leadership capability. Develops team members to lead and manage and make sound decisions in all performance aspects of day-to-day operations. They are responsible for adhering to all rules, regulations, policies, programs and related systems to ensure safety and quality of product.

for Rent. R 18 500 : 3.0 BEDROOM TOWNHOUSE TO LET IN THE HILLS GAME RESERVE ESTA… South Africa Property Portal

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Price: R 18 500 per month
Ref No: 21PT-3217

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3.0 BEDROOM TOWNHOUSE TO LET IN THE HILLS GAME RESERVE ESTATE

    

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Listing Description
  • Bedrooms: 3.0
  • Bathrooms: 2.0
  • Building Size: 204
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   A Beautiful double-storey Town House to Rent in The Hills Game Reserve Estate.
Very spacious 204sqm unit providing:
Downstairs, a beautiful open plan kitchen with caeser stone tops, a stove with Oven, Gas Hob and extractor, the living area, and a guest toilet with all floors tiled.
Upstairs the unit offers an open space that can be used as a study nook, and another space providing for use as mini-jarmy area with extra cupboards for more storage space. The 3 bedrooms upstairs consist of the main bedroom with spacious built-in cupboards and full bathroom (en-suite) and the other 2 bedrooms also with spacious built-in cupboards share a full family bathroom. All floors upstairs are laminated wooden floors.
Outside, the unit has automated double garage, a beautiful and spacious patio with built-in braai facility, as well as a very beautiful garden.

 

     

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15 Hip Stretches Literally Every Body Will Benefit From

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If you've got a pair of hips, there's a really good chance they've felt "tight" once or twice (or uh, maybe even right this second). And you're not alone: “I hear people complain about tightness in their hips during every single [personal training] session,” says Lauren Kanski, NASM-CPT, personal trainer and coach at Performix House in New York City. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.”

The reason? We all tend to spend a majority of the day sitting down—in the car, at your desk, on the couch—and staying off your feet plays a major role in this type of tightness. That's because that seated posture means your hips hold a flexed (or shortened) position all day, which can make moving afterward—even just standing up—feel tough. Stretching out your hip muscles, as well as moving regularly throughout the day, can help ease stiff hips and ward off pain and injury.

But even if you don’t feel tight, it’s important to tend to your hips, especially if you feel stressed. “We store a lot of stress and emotions in our hips,” Kanski explains. “We transfer energy between the upper part of the body and the lower part of the body to function and move, and the hips are the primary transfer point of that energy.” Sometimes, opening up the hips can even alleviate some overall tension and perk up your energy levels.

RELATED: This 6-Step Yoga Flow Will Open Up Your Tight Hips

To keep your hips healthy, show ‘em some TLC every day. Kanski suggests you stretch them out after you wake up in the morning, before your workouts, and before you head to bed. But even more important: stretching our hips out before and after a workout. Keep stretches active or dynamic when warming up before your workout—that means only holding for a few seconds and moving in and out of the pose. Go for passive or static stretches to cool down after a sweat, holding each position for about 30 seconds. The stretches below, shared with Health by Kanski, are a mixture of both—one through eight are dynamic stretches to keep things moving, while stretches nine through 15 are meant for when you finally slow things down. 

1. Adductor Rock Back

Start in a tall kneeling position on the floor. Extend one leg straight out to the side, keeping foot flat on the floor. Place both hands on the ground, about one to two feet in front of bent knee and rotate foot of extended leg so it faces inward. Keeping your spine long, push hips back toward heel. Then, return to starting position. Perform three sets of 10 rock backs on each side. Kneel on a pillow, folded blanket, or yoga mat if needed.

2. Quadruped Hip Half Circles

Start on hands and knees, shoulders over wrists and knees under hips. Extend right leg behind you. Create a counterclockwise circle with knee, bringing it to right arm. Try to keep hips level and knee bent 90 degrees. Complete the half-circle by extending right leg behind you again. Repeat for a total of three to five reps. Do three sets per side.

RELATED: What the Heck Are Hip Dips?

3. Spiderman Lunge

Start in a high-plank position with hands directly under shoulders. Bend right knee to step right foot forward, just outside right hand. Keep left leg extended and abs tight. Step right foot back to plank and pause. Repeat. Do three sets of five lunges per side.

4. Squat-to-Stand

Start standing with feet hip-width apart. Soften knees and bend forward at waist to reach hands to toes. Once hands reach toes, or as close as possible, bend knees to squat down. In your squat position, keep your elbows on the inside legs and use them to gently push knees apart. Lift chest, pause, then straighten legs and re-fold forward to return to starting position. Do three sets of five reps.

RELATED: How Low Should You Squat? And How to Improve It

5. Walking Lateral Lunges

Start standing with feet shoulder-width apart, arms at sides. Step right foot wider than hip width and bend right knee to sit hips down and back. Keep opposite leg straight with toes pointing forward. Press through the floor away with right foot to return to starting position, left foot meeting right. Do three sets of 10 lunges per leg.

6. High Knees

Start standing. Drive right knee up to hip-height and drive the opposite arm forward, elbow bent 90 degrees. Immediately place right foot back down and drive left knee up. Then step it down. Repeat. Stay light on your feet and continue alternating for 10 reps per side. Do three sets.

RELATED: 10-Minute Cardio Workout You Can Do at Home

7. Glute Bridge

Lie on your back with knees bent and feet on the floor, hip-width apart. Engage abs and push into the floor with heels to lift hips so knees, hips and shoulders align. Squeeze glutes to the top of the movement, then slowly lower hips back down to the floor. Do three sets of 10 reps.

8. Lateral Band Walk


Loop a small resistance band around legs slightly above ankles. Stand tall with feet about hip-width apart. Soften knees and take a small step to the side with one foot. Then, slowly follow with opposite foot so feet are hip-width apart again. Avoid leaning to the side as you step and prevent lead knee from collapsing inward; knee should stay over ankle the entire time. Do three sets of 10-15 steps per side.

RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes

9. 90/90 Hip Stretch

Sit on the floor with your knees bent and feet flat on the floor in front of you. Place both hands behind you, shift knees to the right, and lay both shins on the floor, keeping knees bent 90 degrees. Right shin should be in front of body, and left shin to the left of body. Keep chest tall. Lean forward at waist to deepen the stretch. Hold here for 30 seconds before returning your knees to center and shifting them to the left, bringing both shins to the floor and keeping knees bent 90 degrees. Do three sets of 30-second holds per side.

10. Pigeon Pose

Start in a high plank position with your hands directly under your shoulders. Then, bring right knee forward toward right wrist. Lay shin flat on the floor, parallel to chest. Keep left leg extended. Hold for 30 seconds. Lean forward at the waist to deepen the stretch. Then switch sides. Do three sets of 30-second holds per side.  

RELATED: Best Yoga Poses for Your Trouble Spots

11. Child’s Pose

Start on hands and knees. Then, spread knees wide while allowing big toes to touch. Sit back into hips to rest butt on heels. Inhale and sit up straight to lengthen spine through the crown of your head. On an exhale, fold forward at the waist, allowing chest to rest between or on top of thighs, and bring forehead to the floor. Keep arms extended in front of you with palms on the floor. Keep butt touching heels. Hold here. Do three sets of 30-second holds.

12. Couch Stretch

Start in a half-kneeling position, right foot forward and knees bent 90 degrees. Place the top of left foot on a couch, chair, or bench behind you. Hands can go on hips or on front knee. With chest tall, gently press hips forward and hold for 30 seconds. Do three sets of 30-second holds per side. 

RELATED: 15 Stretches You Should Do Every Day

13. Frog Stretch

Start on hands and knees. Spread knees slightly wider than hip-width apart but keep feet in place and turn the toes outward. Then, come down onto forearms and keep spine straight as you try to “spread the floor” with knees and sit hips back toward heels. Hold here. Do three sets of 30-second holds.

14. Supine Figure-Four Stretch

Lie flat on back with legs extended. Extend arms out to the sides and flat on the floor. Bring right knee toward chest and grab with left hand. Gently pull knee across body, making sure right shoulder stays flat on the floor. Hold for 30 seconds. Do three sets of 30-second holds per side. Place a yoga block, pillow or folded blanket under bent knee for support, if needed.

15. Half-Kneeling Hip Flexor Stretch

Start in a half-kneeling position, right foot forward and both knees bent 90 degrees. Place hands on front thigh for support. Tuck hips forward and pull belly button toward spine. Then, rock forward gently without un-tucking hip or rounding back. Hold for 30 seconds. Do three sets of 30-second holds per side.

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Chard And Mushroom Butternut Noodles

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Senior Front-end Developer

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Senior Front-end Developer in Cape Town | Other General Employment | Job Mail | 4606061

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We are looking for senior front-end developers. Your main responsibility will be the front-end development (ReactJS/Redux) and its integration into our back-end services. Being a small team, you will have the opportunity to work on various aspects of the system and then move towards your specific strengths and interests.
Requirements
Preferred skills
? 2+ years of experience with React as well as extensive knowledge of vanilla JavaScript and ECMAScript (ES6 to ES2019)
? Experience developing and testing distributed, high-volume and highly reliable software
? Experience implementing meaningful, responsive and accessible user interfaces using HTML5 and CSS3
? Experience in writing clean and well understood code
? A problem-solver with a positive attitude
? Keen willingness to learn and adapt
? Start-up mentality and belief in the HouseME vision

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Maintenance Technician- Camps Bay

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Are you a handy, inquisitive individual that enjoys fixing things and making beautiful spaces? If yes, then this is the move you have been waiting to make!

Great opportunity to work at a well established service place in Camps Bay CAPE TOWN

The purpose of the role is to undertake the responsibility to preserve the good condition and functionality of the hotel premises

You will perform maintenance tasks of great variety such as painting, HVAC installations, landscaping etc

The goal is to maintain the buildings and common areas in the best possible condition

  • Survey buildings and repair mechanical systems to ensure they are consistent with health and safety standards
  • Perform maintenance of electrical systems (replace light bulbs and sockets, clean and repair circuit breaker panels etc.)
  • Assist in the setup of ventilation, refrigeration and other systems and conduct repairs when necessary
  • Maintain heating and plumbing systems to ensure functionality
  • Inspect alarm systems (fire, protection) and schedule repairs when needed
  • Perform manual repairs when necessary (fix locks, replace windows etc.)
  • Undertake activities of pest control such as spraying insecticide
  • Conduct general upkeep procedures (e.g. landscaping) and other tasks as assigned (painting, carpentry etc.)
  • Assist in budget preparation and ensure it is followed
  • Experience in maintenance type work (building, painting, facilities, etc)
  • Basic understanding of electrical, hydraulic and other systems
  • Knowledge of general maintenance processes and method
  • Working knowledge of tools, common appliances and devices
  • Manual dexterity and problem-solving skills
  • Good physical condition and strength with a willingness to work overtime
  • High school diploma or equivalent; Certificate in HVAC, building maintenance technology or relevant field will be a plus

To apply for the position, please forward a motivational letter, an updated CV with a picture of yourself to admin@careercustodians.com

**Please note that only successful candidates will be contacted. Should you not hear from us within 14 days – please consider your application unsuccessful**

To browse all our vacancies, please log on to our website – www.careercustodians.com

Electrician

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JOB SPEC ELECTRICIAN

Job purpose
To minimize production losses due to electrical machine breakdowns, industrial accidents and to ensure the continuation of electrical supply.

Duties and responsibilities

KEY RESPONSIBILITIES OF THIS ROLE

1. Maintenance and repairs to all equipment
Attends to breakdowns by:
? Maintaining proper functioning of machinery in factory.
? Repairing all electrical buildings faults.
? Being available for callouts to minimize downtime.
? Being available to work weekends when requested.
? Help with mechanical breakdowns, e.g. hydraulic, pneumatic breakdowns.

2. Preventative Maintenance
Minimizes downtime by:
? Balancing three phase to minimize electrical costs.
? Maintaining electrical circuits and wiring of machines and buildings.
? Maintaining preventative maintenance schedules.

3. Maintaining projects
Assists should machinery be relocated or design / wire machinery by:
? Re-organizing the factory lay-out by supplying power to positions where new machines are installed or existing machines relocated.
? Designing electrical circuits for in-house built machines.
? Re-designing electrical circuits for existing machines.

4. Industrial Safety
Maintains electrical safety standards by:
? Keeping abreast of technical developments in electrical field.
? Maintaining power regulations.
? Abide by all safety regulations.

Qualifications
Qualification:
? Matric
? NTC 4/T2 In Electrical
? Electrical wiring Certificate and license

Experience:
? 5 years electrical factory maintenance
? 2 years factory maintenance in a supervisory role would be advantageous

Competencies:
? Knowledge on industrial machines (shoe manufacturing would help)
? Knowledge on occupational safety
? Working knowledge of PLC’s