Focus on Hampstead Park Veggie Garden


FOHP has 57 members and 188 people on the mailing list, yet we hardly manage to get anyone to join us for the work parties.  Do you have any ideas of how we can boost participation? 

We clean and beautify our four parks with work parties once a month during summer.  This doesn’t give us much time to do all the things we would love to do, but we can achieve wonders with many more helping hands. 

It’s a great opportunity for Harfielders to meet their neighbours, exchange news, teach their young ones how to plant and weed – and for those who can’t bend and work, they can just sit in the shade and chat.
This is an Organic Community GardenThe idea is that residents can stroll down to pick a few leaves for a fresh salad and we encourage a diversity of wild life in the garden (birds, bees, butterflies, ladybirds, chameleons, etc.)

Permaculture principles are followed in the garden so we ask that NO poisons, herbicides or inorganic fertilizers are used, instead, we encourage the use of worm juice, mulch and manure.  Please Google Permaculture to find out more about this lovely way of bringing food into our lives.

Hart’s Nursery in Ottery has fantastic compost/mulch and good organic fertilizers, and inexpensive veggie seedlings that have been organically grown.  They also have Volcanic Dust which, although a bit pricey, is loaded with all the micro nutrients that plants need.   

Right on our doorstep is Julip Nursery – newly opened on Imam Heron Road, next to Manny’s Fish & Chips shop.  Chris and Jules have a wide variety of herbs and seedlings. 

FOHP get donations of horse manure so contact Gail (number below) if you need some for a bed in Hampstead Park.

Don’t forget to dot some colourful flowering Marigolds and Nasturtiums around your bed.  They’re beneficial for the soil and act as sacrificial plants – a lot of insects favour them instead of the veggies.

Feel free to pick produce from the garden in exchange for work done – but with consideration to others who also want to harvest, so please only take enough for one meal at a time.  A few leaves from a couple of plants can be harvested from all leafy green vegetables.  This way the plant will keep producing without needing to be replaced.

Francine, our unofficial Vegetable Garden Manager, can be found in the veg garden most Thursdays at around 2pm should you wish to discuss anything.

We’d like to create a narrow bed on the outside of the wooden fence – a hedge planted with indigenous Rosemary alternating with Rose-scented Geranium bushes at every 2nd fence post.   In the short section of fence in front of the entrance we’d like to have Lavender.  The idea is to attract pollinators like bees and butterflies and fill the air with fragrance.

Along the inside of the length of the wooden fence, we want to plant Granadilla creepers.

We need more pavers or bricks for creating walkways between the beds.  Please be careful around the areas where you see pottery tops and lids sticking out, these have underwater clay irrigation bowls or pipes.  So only use a hand trowel when digging around them.  

Dogs are a problematic in this area as they often trample newly planted items; we’re trying to keep “fencing” as neat as possible and slowly accumulating the little sections of fencing that join together.  

Gail can be contacted on 082 897 2672 to discuss ideas or new projects.

Princes Park Work Party               Saturday 22 October
Surrey Park Work Party                 Sunday 11 December
Purley Park Work Party                 Sunday 20 November 
GARDEN COMPETITION          Sunday 6 November 
Kind regards
FOHP COMMITTEE – Gail, Ingrid, Tina, Christine, Francine and Caroline

Join our facebook page and keep up to date with our activities!

Small pets = regret purchase!

We receive calls daily at Animal Rescue Organisation from people who are trying to get rid of their small pets. 

Their kids begged them for a small pet which they go off and buy at a pet shop. 3 months later, the kids are bored and Mom no longer wants to clean and feed yet another dependent. 

Pet shops sell them at a cheap price and make money on the accessories. Pet shops also promise to give you two of the same sex but many customers end up with babies a few months later. A visit to the vet, or to sterilise them, also costs just as much as a visit with your cat. 

We appeal to the public to please consider carefully before purchasing a small pet. Small pets take up just as much time as dogs and cats and are not a quick fix when it comes to getting the kids a pet. 

Anmal Rescue Organisation currently has gorgeous friendly bunnies up for adoption, as well as guinea pigs, so if you are keen to get a small pet then please consider rescuing some unwanted discarded little furries that we have in our care. 

Adoption rules and costs apply. 

Please contact Karen on 021 3965511 or email


Households with aluminium window frames are urged to tighten up security as a new home invasion trend grows. It's reported that criminals remove the window pane by clipping away the rubber beading, which is often poorly installed or of low-grade quality. When installing aluminium windows, homeowners are cautioned to look out for the following:
  • Check that the aluminum window supplier is a credible company.
  • Ask for verifiable references from those installing the windows.
  • Confirm with previous customers that they were satisfied with the standard of work.
  • Physically asses the windows and ensure that three key components are durable; the glass pane, clipped in beading and a wedge-shaped neoprene gasket which locks the beading in place.
  • Cover all window panes with strong burglar bars, not just the ones that open.
It was noted last week that 3 wheelie bins were reported stolen. Residents should note that stolen bins must be reported to SAPS and a case number obtained before you can apply to the City of Cape Town for a replacement bin. Bins should be kept on your property until the scheduled refuse collection day.
The City can levy a tariff on a resident if it is found that the bin was stolen from the pavement on a day other than the scheduled collection day. Further information on how to replace your bin can be found here.

Kind regards            +27 (0)81 412 6109

The Restraint of Trade contract

A subject that is mired in misunderstanding, wishful thinking and bad market Intel is the issue of a Restraint of Trade.

A Restraint of Trade is a contract, agreed between an employer and an employee.
It is created by the employer to protect them from loss of valuable IP that the employee would have been exposed to during their employment with the company. Typically this includes things like intellectual property, operating methodologies, client and trade secrets etc.
The contract places restrictions on what company information the outbound employee can share with other companies, as well as limit how quickly the employee can join a competitor company.

While the inclusion of a restraint agreement, from a commercial perspective is understandable, the agreement also has to be reasonable. An employer cannot prevent a departing employee from earning a living.

Here are six of the most common misconceptions around restraint of trade -
  • Restraints are not legally enforceable 
  • Restraints are legally enforceable, in South Africa and overseas

  • A restraint is not valid if you are not financially compensated for it
  • Not all restraints come with financial compensation
  • Payment is not necessary to enforce a restraint
  • Your restraint is lifted if you pay back the money
  • Not necessarily so. It depends on the individual circumstances and the contract wording. The final decision lies in the hands of the contract provider. 
  • Confusion between ‘Retention Bonuses’ with ‘Restraint of Trade’.
  • The purpose of a retention bonus is to encourage key members of staff to stay with the company over a critical or extended period of time – and these are not always linked to restraint clauses
  • If the employee only has a retention bonus clause, paying back the money may release them from any further restrictions, but the terms and conditions of the clause must be read carefully – the document could be a combination of retention and restraint.
  • Restraints are only valid for a few months
  • Not true - contracts vary. The average restraint period in South Africa is 1-year post departure, but restraints are getting longer, in some cases issued for up to three years, but this is rare.
  • Restraint periods and Notice periods are separate issues
  • The average notice period in South Africa is one month, but the more senior you are the longer your notice period. Three to six months notice periods are not unusual.
  • Once you have worked out your notice period and left the company, only then does your restraint of trade restriction start.

Restraints have their value, especially in the skills-challenged areas. But the implementation and acceptance should be given much thought.
This is a summarised article and not intended to serve as legal advice or a definitive or exhaustive analysis of the subject matter.

About the Author

After several years in corporate finance and a decade in c-suite executive search, Madge Gibson now heads up The CHANGE Initiative (Pty) Ltd – a Career Management and Outplacement company based in South Africa.

Take a step back. and think about the why, when, where, what

As we all know, good nutrition is an important component of a balanced healthy life, but we sometimes get lost as to what good nutrition is!  The basics are easy, eat lots of vegetables and fruit, choose whole grains, eat low fat dairy and lean meat, include healthy plant fats, and avoid processed and junk food.  But is that getting you where you want to go with your weight and health goals? 

This is because, although these are really important points, they are not the crux to healthy balanced eating.  Your eating habits and behaviours are almost more important!  Some points to keep in mind are:
  1. Eating enough (too little will slow down the metabolism)
  2. Eating regularly (every 3-4 hours is best), starting within an hour of getting up
  3. Eating more during the day and only having a small supper

When you get into a healthy eating ROUTINE you will find that your goals are so much easier to attain!  

There is a lot of unnecessary as well as unconscious eating that takes place, and many people eat too much for their daily needs.  We need surprisingly small amounts of food to function…

* Look at why you eat.  Is it because of mouth hunger or stomach hunger?  Stomach hunger is your real physical hunger, while mouth hunger is an emotional need, maybe stress or depression or even boredom!  If you are eating for mouth hunger you could be an emotional eater, an exercise eater, or an association eater.  In identifying your real hunger you might discover that most of your eating isn’t really necessary. 
* Look at when you eat.  Are you someone who skips meals or leaves out breakfast?  By skipping breakfast you delay the start of your metabolism for the day and you will only get hungry much later in the day.  And by skipping meals you cause your blood sugar levels to get very low and you get so hungry that you crave food and especially refined carbohydrates!  And inevitably eat too much.  Eating 5-6 smaller meals a day, starting early, will stabilise your blood sugars and prevent that 4-5pm binge.
* Look at where you eat.  Food not only has a nourishing role to play it is also nurturing.  Shoving food down your throat while driving the kids to school or while working on your computer isn’t nurturing at all and you probably won’t feel satisfied and still be looking for more to eat!  Put time aside for your meals or snacks.  Having that piece of chocolate cake one in a while and enjoying every bit of it isn’t going to do anything to your weight.  It is reaching for that second piece or just carrying on eating junk food for the rest of the day because you ‘blew your diet anyway’ is when the trouble starts.
Look at what you eat!  Keep to the basics.  Lots of fresh, whole, natural foods, less processed food, preferably no junk food and water for thirst.  Base your meals on vegetables, adding lean protein; whole grain carbs, legumes or starchy veg; and plant fat; and have fruit and low fat dairy as snacks.  

And as a go home message, I want you all to remember that you are human – no one expects you to be perfect 100% of the time!

Phone: 021 674 4666 | Cell: 084 206 2715

Patchwork | September in the Garden

Spring has sprung!

Temperatures are steadily increasing and veggies are already speeding up the their growth.

Tip for the month: it's the perfect time to get planting, so try to plant at least one thing if you can. There's nothing better than home grown food!

September's plant list is a big one:
Amaranth, Bush and climbing beans, Broadbeans, Beetroot, Butternut, Cauliflower, Carrot, Chard, Cape Gooseberry, Celery, Chives, Chilli, Cucumber, Eggplant, Kale, Kohlrabi, Leek, Leaf Mustard, Lettuce, Ginger, Globe artichokes, Jerusalem artichokes, Onion, Parsnip, Parsley, Peas, Potato, Pumpkin, Radish, Rhubarb, Sweetcorn, Sweet pepper, Sweet potato, Turnip, Tomato, Watercress, Watermelon, Zucchini

Happy planting, and happy Spring!

Gabriella Garnett

Claremont Chiropractic - Hips & the Sacroiliac Joints

Barrie Lewis - Hips & the Sacroiliac Joints
(edited for length from the Chiropractic Help series)

Hips and the sacroiliac joints are undeniably linked; what's more it's often a chicken and egg situation. More likely a hereditary hip condition like dysplasia is the cause of the sacroiliac joint pain, but we suspect chronic SIJ subluxations can be the underlying cause of hip arthritis; it's difficult to prove, or disprove for that matter. Both of course are intrinsically part of the pelvis. Thus a condition in the hip joint itself, if it changes the gait, can immediately have a knock on effect on the sacroiliac joint.

The hip is in addition subject to various anomalies, one of which is the femoro acetabular impingement syndrome; it comes in two forms, further muddying the water, as it affects the movements of the hip in different ways; thus the effect on the SIJ differs. FAIS as it is known, affects the movements of the ball in the socket, and has a profound knock on effect on the sacroiliac joints. Reduced flexion, adduction and internal rotation are the common features; this may be severe in certain cases, mimicking hip arthritis, which it isn't. Meralgia paresthetica also needs to be considered (an impingement of the lateral femoral cutaneous nerve in the groin) producing not dissimilar numbness and pain in the leg.

In short, hips and the sacroiliac joints are intimately connected causing headaches for your chiropractor; pain in the groin, side of the hip, buttock and sacroiliac joints, often radiating down the front or side of the leg are common features; and it all begins with the young adult, but doesn't usually surface until later.

The treatment of femoro acetabular impingement syndrome remains controversial; surgeons like to remove the spurs. Chiropractors look to mobilising the hip and adjusting the sacroiliac joints, and deep soft tissue work in and around the hip. Neither constitute a cure; the pincers grow back and continued management of the hips and the sacroiliac joints remains important for chiropractors; otherwise the pain comes right back.

Some cases need a treatment once every four to six weeks; say about ten treatments a year which will keep the condition under control. Conceptually it's little different to the management of incurable medical conditions like diabetes, for example; the patient has to take responsibility for home care of his or her condition.

A Case Study

Mrs B, a 53 year old woman, presented at the chiropractic coalface with severe, debilitating right hip, groin and sacroiliac joint pain. Hip flexion, adduction, internal rotation, and the Patrick's Faber test were all limited and painful. The adductor magnus muscle and the hip capsule were extremely tender on palpation, but the area under the inguinal ligament where the lateral femoral cutaneous nerve exits from the pelvis was not tender; nor was there any sensory change on the side of the thigh; conclusion, this is not meralgia paresthetica.

X-rays revealed pincers in both hips, confirming the diagnosis of femoro acetabular impingement syndrome.

I adjusted this lady's sacrum and ilium, mobilised the hip and did deep, painful soft tissue work in and around the hip joint. After the first treatment she felt 20% relief of pain, after the second 70%; in other words significant immediate relief. But it's not a cure and ongoing care, both by the patient who must exercise daily and the chiropractor who must keep his wits about him are essential.