What does a 1500kcal Diet look like?

By Kim Hofmann RD(SA)
Do you love food, but also want to lose weight?  

You CAN eat delicious, satisfying food AND lose weight.  Your meals do not need to be boring and you certainly can eat a decent amount of food.  Most people will lose weight on a 1500kcal diet.  Do you know how much food that is? Let’s take a look at a simple sample meal plan:

175ml plain, unsweetened low fat yoghurt, ½ cup mixed berries, ¼ cup low-fat muesli, 1 tbsp. sliced almonds
1 fruit
15 cashews/almonds
Salad: 2 cups chopped raw veggies, 1 cup chickpeas and corn, 30g feta, ½ avocado
2 tbsp. low-fat/reduced-fat dressing
1 cup carrots
¼ cup hummus
100g fish, chicken or lean meat
1 cup starchy veg
2 cups ‘free’ veg (mainly the green ones)/ salad
100ml plain/fruit low fat yoghurt
If you keep it simple, it can be really easy to do!  So here’s to happy, healthy, delicious eating, with the added benefit of weight loss!

Harfield Village Community Improvement District (HVCID)

Harfield Village Community Improvement District HVCID

Congratulations to Bruce Burmeister and the Steering Committee for recently announcing that the HVCID was a reality.  The finer details and dates will be posted on the HVCID website and all residents of the Village – from Rosmead Ave to the railway line and Imam Haron to Kenilworth Rd – are urged to log on to their website and join up – www.HVCID.co.za

Whilst they are in the process of updating the website and the forms, it is still worthwhile to join up now so that you can receive all future communication from the HVCID hot off the press.
This is great news for the Village – having 2 dedicated ADT vehicles in the area patrolling 24/7 will start the process of securing our street and parks, and obviously the response time to alarms will be that much quicker.

I have joined up and I urge you to do the same – even if you don’t have ADT as your service provider, or you have another service provider or you have no alarm service – being on their database will keep you informed of events as they happen.

How to make best use of the HVCID

In an emergency call 086 12 12 301 for emergencies.
This links you to the ADT call centre.
Let them know your name, address and that you are a member of the HVCID and ask for one of the dedicated Harfield Village CID cars to attend. (This will give you a fast response time)

However for non-emergencies

Please meet Colleen Luiz.

Colleen grew up in Kenilworth, currently lives in Harfield Village and has been a CPF (Community Police Forum) sub forum Chairman, member of the Claremont CPF cluster, and is a founder member of Harlyn Neighbourhood Watch.

In a non-emergency please call Colleen on 081 412 6109.

Please call for the following: Suspicious behavior, such as a lingering person, aggressive begging, post mugging/robbery incidents, loiterers, trash makers, prostitutes, alarm going off for an excessive length of time, flashers and fornicators, a car whose number plate or description you recognize as being linked to an incident, inform about upcoming builders, car break in, ADT enquiries, concern about ADT drivers, accountability, accounts.

Although it is valuable to note instances of crime on Facebook - please don’t use this as your only means of notification. First point of contact should always be either the Police or ADT. Plus, do notify the HVCID so that we can accurately track crime stats.

Keep an eye on the HVCID website for updates or general communications, www.hvcid.co.za .

Remember ADT can also be used for the following services:

Meet and Greet
All clients are entitled to make use of ADT’s meet-and-greet service, whereby you contact the Control Room and request that the Armed Response Officer escorts you into your home late at night or when all does not seem right.

Medical Emergency
ADT offers its Monitoring and Armed Response customers emergency paramedic response through 'europ assistance', who will react to any client’s emergency to treat, stabilize and transport anyone legally on their premises to the nearest medical facility free of charge.

Safety Hints & Tips
Although we have been able to increase the ADT presence by securing two dedicated vehicles for our small area, there are a couple of important basic safety tips to consider:
The whistle - we encourage you to purchase a whistle and use it as an additional alert tool. Keep it with you when out and about, as well as near your front door at home. During a panic situation (yours or a neighbor’s) blow your whistle long and HARD - this is a recognized alert that someone is in trouble. When you hear a whistle being blown in this manner, please respond. It often frightens the perps off and has worked well in other areas
Shouting - should you be accosted in the street (or anywhere), shout LOUD and clearly about what the problem is. Try and remember to shout words which will enable people to immediately understand the problem and respond, for example - “HELP THIEF”, “HELP - RAPE!”, “HELP ME - HE’S TRYING TO KIDNAP ME”. It may sound obvious, but you’ll be surprised how people become accustomed to raucous behavior and therefore don’t react, thinking it’s a domestic argument or drunk teenagers message about. No matter how frightened you are, try to remember to articulate - it could make the world of difference.

You are receiving this email because you have signed up with ADT through the HVCID. Thank you for your support!

Kind regards,
The HVCID team


Diabetes or ‘sugar diabetes’ as it is sometimes called is a complicated but relatively common condition in cats. It is caused when an insufficient amount of insulin is produced or in some cases, where there is insulin resistance.

There are two types of DM that most often occur in cats:
1) IDDM - insulin dependent diabetes mellitus
2) NIDDM – non insulin dependent diabetes mellitus

However, the majority of diabetic cats require insulin injections as soon as they are diagnosed in order to properly control the disease.

Insulin is a hormone that is produced in the pancreas. Its job is to regulate the amount of glucose that flows from the cat’s bloodstream to the cells of its body where it is used to create energy to fuel the cells. When there is too little insulin or the insulin is not effective (as in insulin resistance) the body starts to break down fat and muscle tissue instead. The high levels of glucose left unused in the bloodstream are eventually lost in the cat’s urine.

The results of this imbalance are usually the first symptoms you will see as an owner: The cat will become constantly thirsty and will drink lots of water, will have an insatiable appetite but begin to lose weight.

Although the exact cause of the disease in cats is not known, below are some of the factors that can contribute to its development.

i) DON’T LET YOUR CAT GET FAT! OBESITY above all is a major predisposing factor! Many of the cases of feline diabetes we see are in older, obese cats.
ii) it is mostly seen in older cats
iii) more common in male cats than females
iv) chronic pancreatitis, other hormonal diseases can contribute to its development.

Diabetes is usually diagnosed through clinical examination together with a series of blood tests.  Treatment should start immediately.

Each cat is different and will respond differently to treatment. In some cats the diabetes will be easily controlled whereas in others it may take time in order to stabilize the cat’s glucose levels. Most will respond best to consistent medication and feeding and a stress free environment also helps.

Most cats will require insulin injections that need to be given twice a day by the owner at home. This can be quite daunting, as most people have never given an injection before but it is relatively easy and painless for the cat.
Your vet will teach you how to do it and you will soon be an expert!

To determine the amount of insulin your cat will need the veterinarian will need to do blood tests over a period of time usually 18- 24 hours. This will enable the vet to build up a profile of the blood sugar levels in your cat during the day and allow him to work out the correct insulin dosage.

Like everything else things can change and blood glucose profiles will need to be taken intermittently to ensure the correct doses of insulin are being given. This can be done by your vet or by the owner testing at home. Your vet will be able to advise you as to what will work best.

As mentioned above obesity is often the cause of Feline diabetes so diet is extremely important. If your cat is overweight your veterinarian will discuss a weight loss program that will gradually help your cat to lose weight.
If your cat is not overweight there are foods available that are specifically designed to help regulate your diabetic cat’s diet.

Your cat's feeding routine may also have to change. It is preferable not to allow your diabetic cat to eat when it wants to. Food should be given at the same time as the insulin injection with any leftovers available throughout the day.

Unfortunately there is no cure for diabetes. However, these cats can be successfully treated and controlled by medication and dedication from both you and your vet. Once controlled a diabetic cat can live a long and healthy life.

Principal's Pen - Top Service from Norgarb Properties

Property remains scarce in the Southern Suburbs!

From Rondebosch to Plumstead and beyond, demand still far outstrips supply and the frustration amongst buyers continues to build.

If you are thinking of selling click here to see why a Norgarb Properties area specialist is the right agent choice for you.

Top Service from Norgarb!
"It has been an absolute pleasure to deal with Norgarb Properties for the sale of my beloved home! Lew Norgarb has been professional at all times in all our dealings. My home was sold within 3 days from hitting the market - and at full asking price!

What I really appreciate about Norgarb too is their commitment and passion to the greater Harfield Village - from being a huge stakeholder in an incredible annual Harfield Carnival to arranging Carols in the park at the end of the year. And these are just a few examples. Norgarb Properties really invest in our wonderful 'hood and I can highly recommend them' whether you are a buyer or seller.

Thanks again for the great service in Properties and the immense value you and your team add to making Harfield Village so special!"

Amber Ireland

Alarm Systems and Load Shedding

The hottest topic at the moment, is the role out of load-shedding all throughout our beautiful country. 
Phase 1, Phase 2, phase 3, is becoming the new lingo in which we communicate.
Besides the fact that we cannot go about our daily lives at 100% functionality without electricity – we thought we’d give you some information on how this affects your alarm system and security.

Every alarm system should have a 12V 7A lead acid back-up battery, installed in the control panel. When the power drops, this battery should maintain the load, and power up the alarm system for a certain period of time.

-  On a basic set-up (8 zone system with only 4-6 indoor devices on it), the estimation is that 1 Amp will be used from the battery every hour. Your 7 Amp battery should therefore last up to 7 hours
-  On bigger systems, we estimate power up time to be between 3 and 5 hours
-  NB! Outdoor devices draw up to three times more from the alarm than indoor devices. It is always suggested that an additional power supply be installed when going with outdoor sensors- in order to even out the power distribution. This additional power supply also has its own back-up battery, which will ensure your alarm is powered up for longer during a power outage

-  Depending on how long the alarm has been without power, your back-up battery will start sending ‘battery low’ signals. Thereafter, the battery will be drained, and your system will shut down
-  Some alarm systems malfunction slightly when power goes down or comes back up:
a. A Panic signal can be sent when power comes back up
b. The alarm loses its date and time setting
c. When power comes back up, the alarm memory might need to be cleared
d. The Siren might not sound for alarm activations, due to the power distribution going to more important sources
- Your user manual will explain how to reset date and time, as well as how to clear the memory

Although the life span of a battery should be 4 to 7 years; the consistency of power outages due to load shedding will have an impact on the performance of your battery. Make sure you watch out for the trouble indicator on your alarm system, indicating that your battery is low; and get it replaced. Princeton is currently running a battery special in order to accommodate residents in keeping their alarms powered up during load-shedding! 

You can contact: shelleys@princeton.co.za for more information.

A Legal Look at Barking Dogs

Article by STBB - Claremont
The incessant barking or howling of a dog can upset the tranquility of any neighborhood, and enrage even the most enthusiastic dog lover. 

Local municipal By-Laws usually have some or other regulation in place to address such concerns and in the below note we address aspects of the City of Cape Town Animal By-Law of 2010 relating to the keeping of dogs.
Pet-Owners  - general obligations.

For pet-owners with properties situated in the jurisdiction of the City of Cape Town municipality, the 2010 Animal By-Law offers some food for thought. The By-Law deals with all sorts of pets and animals kept on premises and there are various requirements that pet owners must adhere to. 

Section 6 of the By-Law deals specifically with various nuisances that dogs may cause. 

It states, amongst other things, that no person may:
• keep a dog that is on heat in a public area;
• keep any dog which is starved or under-fed or denied water or adequate shelter; 
• keep any dog which does not have on its collar or micro-chip a name, owner’s telephone number or name of animal welfare organization;
• provoke harass or tease any dog; 
• keep a dog if his or her premises are not properly and adequately fenced.

The issue regarding the number of dogs permitted per dwelling is also prescribed and is as follows:
• Two dogs and two cats per small dwelling;
• Three dogs and cats per medium dwelling;
• Four dogs and cats per large dwelling;
• Six dogs and cats on agricultural dwelling.

Notwithstanding these restrictions the council will allow residents to apply to keep an increased number of animals so long as application is made and is supported by an authorized official (e.g. SPCA).

Barking Blues
The highly controversial subject of incessant barking is also dealt with, specifically in section 6(e), where it is stated that:
“6. No person shall - (e) Keep any dog which barks, yelps, howls or whines for more than six accumulated minutes in an hour or more than three accumulated minutes in an half hour”.
This provides the law enforcement official with an unambiguous and objective yard-stick against which to measure excessive barking.

Although the By-Law is framed in a way that is supportive of the keeping of pets and the enjoyment of their company, the penalties for non compliance can be rather severe.  Contravention of the provisions of section 6 allows a municipal inspector to issue a notice of the offence to the dog owner and to impose a fine.  In serious instances, if the owner does not address the transgression complained of in the notice, the dog may be impounded.  A notice will thereafter be served on the dog owner. If the owner complies, the dog will be returned after 10 days. Should the owner fail to respond or address the issue, the dog may be put to sleep in a humane way.

Take care of your pet by checking the requirements of the By-law on the website of the City of Cape Town under the heading ‘Pet registration’.

Harfield Village Carnival

The Harfield Carnival is almost upon us and the Friends of Harfield Parks will have a stall,  please pop along and become a member (it’s free) if you are not one already, we will also be selling plants, Bokashi,  books and T-Shirts to raise funds for the parks.

A group of Friends got together last Sunday in Princes Park and did a sterling job of extending the Aloe bed under the thorn trees and with the newly installed irrigation (1st Phase)  we hope to see the plants thriving -  already the grass is making a comeback.  

Shaun is our Surrey Park Leader and in charge of turning the water on and off until we get the rest of the system in,  along with the automated timing device.    Thanks to all the people who came along to help and donated, plants, pavers, money and compost – not to mention our designer breakfast from Jenny.  The combination of indigenous trees and plants is already having a marked effect on the bird life and the trees are a hive of activity early morning and late afternoon.

Our next Work Party is in Surrey Park on the 12 April -11am and everyone is invited – bring your hats, spade and black bag and come out to meet the neighbors.  We will be removing grass from around the base of the bushes and trees, collection rubbish, weeding and planting in the herb spiral, the bird attracting bed and on the pavement. Lindsay of Fuel fame is the park leader for Surrey Park so you can expect something unusual to happen.

Huge excitement this week!!!! To see not 1 or 2 but 4 pieces of gym equipment being installed at Hampstead Park and a balancing bar coming for Princes.    BIG BIG Thank You to Cllr Matthew Kempthorne for an over and above allocation of his ward budget to get these items installed.   One step closer to our long term vision, of having a jogging track joining the parks and gym equipment in all of 4 of them. 

With Fuel’s Free Fitness classes in the park twice a week and a range of gym equipment, we can all get on the road to become trim, slim and healthy Harfielders.   All though I have to say with the range of awesome restaurants we have in Harfield, the slim part is quite difficult.

The FOHP would also like to say how much we appreciate this spot in the Lew’s newsletter so we can reach more of you with news and plans surrounding the parks.  Please drop in on our Facebook page with ideas and suggestions.