No More Achy Shoulders

The shoulder is probably the most interesting joint in the body (at least to me). Partly because it sits on the fence between mobility and stability, but also because it is functionally several joints living in a co-dependent relationship.

The 'ball & socket' joint gets all the press but it wouldn't be anywhere without the support of the scapula ('shoulder blade'), the clavicle ('collarbone') or the ribs ('ribs'). This does however create a complex arrangement that can be prone to pain – especially with our current lifestyles of technology-addled, sedentary desk-work.

Now one might ask why, if a joint is so adaptable, can't it adapt to sitting at a desk for 9hrs a day? And the answer is that it probably could. If that is all that we did. But we don't – we have to shift furniture, pull stubborn pets, carry shopping bags, hang up washing, brush our hair, etc.

Which puts a lot of general stress on the shoulder – this makes holding your arm in the same position clicking a mouse for hours a day a bridge too far sometimes. What this means is that we need a strategy to keep the shoulder happy.

And this can best be achieved using the following tips:
  • Get your desk setup right. Get a decent chair with adjustable back and arm rests – AND USE THEM. If you're not leaning against the backrest then your muscles have to do the work. Same goes for the arm rests. This can lead to tired, irritated muscles. Not good.
  • When you're sitting, your elbows should be resting on either the armrest or the desk with your shoulder in a natural position i.e. less hunching like you live in a bell-tower, and your elbow should be close-ish to your body i.e. your arm shouldn't have to reach so far forward all day (for more info click here.)
  • Stay mobile throughout the day. Your body doesn't like ANY position for too long (e.g. even my couch gets uncomfortable eventually… alas), so try to change positions – even slightly – as often as you can. Also take frequent breaks – these breaks don't have to be long affairs involving passports and exploration, just a minute or two of circling your arms and some light stretching can be all that's necessary (for more info click here.)
  • Hang from a bar for 30 seconds a day. Before you say "I can't possibly finish a beer in that time!" let me say that it's not that kind of bar. What I mean is that we evolved when climbing trees was still a necessary skill so the shoulder is good at reaching overhead. Unfortunately modern life doesn't require as much Tarzan-esque escapades as it should (much to my chagrin) and our shoulders suffer for it. So once a day (or more) just grab hold of a bar or other sturdy overhead structure (e.g. doorframe) and hang as much of your weight as you can for a good stretch. Easy peasy.
Still having problems? Time to see the chiropractor.

Dr Murray McDonald

The Chiropractic Health Centre
Twitter/IG: @DrMurrayMcD


1 teaspoon olive oil
1 large onion, finely chopped
175gms courgettes, scrubbed and cut into 1 cm cubes
½ teas salt
2 large eggs
¼ cup milk
3 medium carrots, peeled, grated and blotted dry
1 cup cheddar cheese
1 Tablespoon dill.

Heat oven to 190 degrees.  Lightly coat 20 cm square or round baking tin with non-stick cooking spray.  Heat oil in frying pan and add onion.  Sauté for 3 mins over medium heat until soft.  Add courgettes, increase heat to medium-high and sauté for 7 – 10 mins until soft and liquid has evaporated.  Stir in salt. Remove from heat.

In a large bowl beat the eggs and milk.  Add carrots, courgettes, cheese and dill.  Spread in prepared dish. 

Bake for 45 minutes until just set. Cool at least 10 mins before cutting.  Serve warm or at room temperature.

Patchwork | December in the Garden

It's already December - how did that happen!? 
Summer is in full swing, Christmas is around the corner and temperatures are soaring. 

Tip for the month:
We're also in stage 3 water restrictions, so unless you're watering your garden creatively with buckets from your showers and sinks, starting a full garden now may not be the wisest choice. 

However, there's nothing stopping you from starting to choose creative water recycling methods, or starting a smaller pot or two of your favourite herbs or veggies. 

Let us know on our Facebook Group how you're saving water.

December's plant list: 
Amaranth, Basil, Bush and Climbing beans, Beetroot, Butternut, Cabbage, Cauliflower, Carrot, Chard, Cape Gooseberry, Celery, Chives, Chilli, Cucumber, Eggplant, Kale, Kohlrabi, Ginger, Globe Artichoke, Leek, Leaf Mustard, Lettuce, Jerusalem artichokes, Onion, Parsnip, Parsley, Peas, Potato, Pumpkin, Radish, Rhubarb, Sweetcorn, Sweet pepper, Sweet potato, Turnip, Tomato, Watercress, Watermelon, Zucchini. Don't forget all the herbs!

I would usually say happy planting, but more importantly - concerted and committed water saving to us all!


This month I`d like to highlight a common method of entry being used by burglars to gain access into homes and in some cases businesses.

Of late entry has been gained through front doors and security gates as well as aluminium window frames whereby the burglars remove a centre piece of glass.

Security gates and front doors are being forced open by objects e.g. long screwdrivers, steel re-bar, crowbars etc. It appears as if the criminal has chosen speed and force over stealth and time in order to break in.

The criminals are hitting hard and fast. They have ascertained that they can get away with valuables in a space of 5-10 minutes despite having triggered a security system.

Often cars are being used in order to transport the stolen goods away from the scene of the crime as swiftly as possible.

 How does one minimise the latest crime modus operandi? 

  • This can be done by adding external detectors to one’s garden or open space so that a system triggers before the criminal reaches the home.
  • Where possible have a sturdy security gate installed and one where the gap between frame and gate is minimal so as to make it more difficult for metal object to be inserted and prise the gate open. Whilst it may not withstand a crowbar the object of the exercise is to slow the criminal down as much as possible. 
  • External lighting is paramount at night.
  • Warn domestic workers to be vigilant between the hours of 09:00 -12:00 as this seems to be a favoured time at present to break into homes. Ensure that the domestic worker and members of a household who may be at home have the emergency control room numbers of their local security provider.

  • Know who your neighbours are, get to know their cars and household members.
  • Join your local neighbourhood watch. Have their numbers close at hand.

  • A vigilant street is a safe street!

Compiled by Adam Pye - for Princeton Armed Response


A marriage is a unique parcel made up of, on the one hand, considerations and undertakings private and intimate to two persons and, on the other, certain legislated consequences that automatically apply to the persons' patrimonial relationship. 

Married persons are often, at least initially, unaware of the effect of these somewhat contradictory elements that exist within their marriage relationship. But as time passes and spouses becoming involved in businesses, investments and other opportunities, the legal side of the relationship plays a very significant role, undoubtedly also should the spouses divorce. 

Why an antenuptial agreement? 

For the reasons mentioned above, and as a start to honouring your union and showing consideration for your future life together, spouses-to-be are well advised to invest in a custom-drafted antenuptial contract to avoid unnecessary uncertainty or conflict in future. 

An antenuptial contract gives parties the opportunity to (amongst other things):
* protect and secure a spouse's individual assets (including those intended for heirs) from the other spouse's creditors;
* protect a spouse from becoming jointly liable for the debt of the other spouse;
* determine that an inheritance received by a spouse during the marriage will remain in that spouse's individual estate; and
* outline rights and obligations in the event of divorce and death many couples are uncomfortable to contemplate the possibility that their intended marriage may be subject to financial strain or come to an end; it is however in the best interest of both parties to do so, in order to ensure a degree of certainty in making financial decisions and planning their future with confidence.

If you choose a marriage out of community with accrual, or out of community without accrual, it will be necessary to conclude an antenuptial agreement. Note in this regard:
* The antenuptial contract has to be prepared by and signed in front of a specially qualified person designated as a notary public before the date of marriage.
* It must then be registered at a South African deeds registry within three months, and the notary will in due course prove to you that he has registered the contract by giving you the original with the deeds registry details endorsed on it.
* This is absolutely crucial as the contract is a public document, and any member of the public can go and view a copy of your contract at the deeds registry. That is what proves that you have the right to conduct your financial affairs independently. 

For more information, read here OR CONTACT Martin Sheard at

Contact Martin Sheard at or visit us on for assistance in all aspects of your property transaction.

Family Fun with Food

Spending regular quality time with your children, especially when you give them important parts or tasks within the activities, can result in your children generally feeling less stressed, more secure and confident in who they are, and more cooperative.  Children naturally want quality time with parents to fulfil their healthy need for attention.

A lot of activities can happen around food, as we have to eat to live!  So this is a wonderful way to spend more quality time with your kids.  Here are some fun ways to make food and the preparation of it fun for the whole family. 

Eat dinner as a family – in interesting locations!
Eating together is one of the easiest ways to spend time together as a family.  We all have to eat dinner at some point, so trying to get the family together allows for quality time where everyone can get a chance to talk about their day.  Generally it is a good idea to have the meals at the dinner table, but every now and then it makes for a nice change to spice up the location.  Have an outdoor picnic after a walk or game with the kids.  You can even throw an indoor picnic – having variety in your family life can bring you closer together as a family!

Present the meal in a fun way
For younger children it is fun to present food as a game or a play-filled experience.  By cutting the food into unusual shapes, adding smiley-faces to certain foods, cutting foods into mini hearts and stars, or even giving foods silly names helps kids eat a greater variety of foods.

Get the kids involved in the cooking
If your children become involved in choosing and preparing meals they'll be more interested in eating what they've made.  Take them grocery shopping and let them choose some of the foods.  And even if they are young, let them help with the preparation.  Just being in the kitchen with you stirring a pot will make the younger ones happy.  As they get older they can have more and more responsibility within the preparation.  Once in a while look for some kid-friendly, fun recipes on the internet with your children, for them to make with you.  The Zucchini and Corn Pirate Boat recipe below is a good example.

Make a game of reading food labels
Reading labels is an important activity that everyone should be able to do.  If the kids learn to read labels from a young age they will learn what is good for their health and be more conscious of what they eat. While shopping, make sure they check the fat and sugar contents of their choices and let them decide whether it should be part of the menu.

Introduce an international dinner night
Once every couple of months pick a country that all of you are interested in and would like to learn more about.  Make foods that are characteristic of that country.  You could even make it into a learning experience where each family member brings a fact about the country and you all dress up in clothes that are commonly worn in that country!

Film a cooking show!
Cooking shows are very popular these days and with technology becoming so much easier, this is a fun activity to do with the kids.  Pick out a recipe that you would like to try and pretend that you are hosting your own cooking show!  If the whole family participates you will have a lot of laughs watching the video later!

It’s all about having fun with the family!  And since food is such an important part of our lives it only makes sense to have some fun activities around food to bring the family closer together.  Enjoy!

Kim Hofmann RD(SA)
Phone: 021 674 4666
Cell: 084 206 2715

Harfield Village Online 



  • Obey the rules of the road and carry your driver’s license with you.
  • Plan the route to your holiday destination and allow yourself enough time to reach the destination.
  • Make sure that your vehicle is in a roadworthy condition before departure. All lights and indicators, windscreens, windscreen wipers, brakes, steering, shock absorbers, exhaust system and tyres should be carefully examined for faults.
  • Do not overload.
  • Try to avoid driving after dark if possible.
  • Have a good rest before you embark on your journey
  • Take safety breaks every 2 hours or 200km. Rest, have an energy drink and continue once well rested.
  • Do not drink and drive
  • Try to recognise potentially dangerous drivers on and pedestrians alongside the road and keep well clear of them.
  • Be visible – drive with your lights on
  • Headlights should be dipped well before an approaching vehicle is within the range of the main beam.
  • Always wear your seat belt and see that everyone in the car is wearing theirs.
  • Drive defensively
  • Stay within the speed limit at all times
  • Only overtake when it is absolutely safe to do so
  • Maintain at least a 2-second following distance - this distance should be increased at night, in foggy or rainy conditions and when the road is wet.
  • Expect others to not be as obedient to the law as yourself
  • Avoid distractions on the road such as texting, conversations on cellular phones, etc.
  • Be courteous towards fellow road users - keep your temper and resist the temptation to retaliate
  • Know your emergency numbers - When you need assistance, kindly call the following number.
For more road safety tips from Arrive Alive, click here.            
+27 (0)81 412 6109

Fun Facts About Cats

As we are all in a festive mood with Christmas and holidays are looming, we thought we would end the year with some fun facts about cats! So sit back and find out why your pet does some of those crazy things!

Why do CATS……?
Drink from the tap?
Cats do not associate drinking with hunger so will often ignore water bowls placed by food, seeking out alternate  sources of water… a running tap!        

Nepeta Cateria or catnip contains a chemical called  ‘nepetalactone’ which has similar characteristics to LSD! Fortunately unlike LSD it is harmless and has a short lived effect! 

Have moments of madness!
Does your cat ever suddenly run around like a crazy animal, as if it is playing some game, with wide eyes and a bushy tail?! This is ‘normal’ behaviour! And is just a way of getting rid of all that pent up energy!

Have rough tongues?
A cat’s tongue has a tiny hook shaped barbs that face backwards and is used for multitude of purposes. It is an excellent grooming comb, keeping your cats coat in really good shape. It turns into to spoon shape drinking vessel and can tear meat from the bones of prey! 

Why do cats love people who hate them!
Cats are really in tune with your body language! People who dislike or are allergic to cats will not make eye contact and probably won’t encourage a cat to come to them. A cat finds this passive behaviour less threating and are therefore keen to explore further! We all know the saying ‘Curiosity killed the cat!' 
Why do cat’s puuurr……?!

Cats purr at a constant frequency of between 25 -150 Hertz vibration. 

It is believed that purring is essential to a cats well being and can improve bone density and promote healing. 

A cat will purr if it is sick or injured as well as when it is content. As all cat lovers know it is good for the owner too! 

So sit back with your cat this festive season and enjoy!