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The world’s largest timed bicycle race pedals through the Mother City for its 45th year on Sunday, March 12, 2023. With the addition of a shorter route of 42km, various road closures are planned. The City of Cape Townishonouredto behome to the Cape Town Cycle Tour as we celebrate 45 years of the most scenic race pedaling through the Mother City on Sunday Known for its 109km route circling the Cape Peninsula, this year a new short route of 42km has been introduced. The addition of theshorterroutewillserveas a platform to attract new cyclists, junior riders, and anyone looking to kick-start their journey back into cycling The new route will
also give those who want to be part of the event a chance to experience the joy of cycling, including Mayor Geordin Hill-Lewis, who is gearing up for his first 42km race Thousands of cyclists from all over the country and aroundtheglobesaddleupto put pedal to the metal, tackling the scenic yet steep climb of the 109km route "TheCityisthrilledtohostthe 45theditionoftheCapeTown Cycle Tour. This is a flagship event on our calendar, showcasing Cape Town’s unique tourism offering and ability to host world-class events. I’d like to wish all the cyclists the best of luck and challenge you to beat your best,"saidCapeTown'sMayor GeordinHill-Lewis"
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Two suspects have been arrested near Strand after theywerefoundwithastolen government car and an illegal firearm A police spokesperson, Frederick van Wyk, says the vehicle was stolen at the Kuilsrivier magistrate's court, allegedly by a security guard on duty The officers detected the vehicle through its tracking device. Van Wyk says the suspects, aged 21 and 38, are expected to appear in court this week: "The members
spotted the vehicle, fitting the same description given to them, driving in Nomzamo, with two male occupants Members followed them until they parked at a shopping mall in Lwandle, where the members approached the vehicle tactically and informed the suspects to disembark the vehicle. Upon searchingthem,theyfoundan unlicensed firearm in the possession of the passenger, who was still wearing a full securityguarduniform"
Some of Curro Durbanville High School's learners participatedintheCapeTown Metro Trials this past weekend, March 3–4 The following learners qualified for their Cape Town Metro (WP Schools) colours: U15 boys: James Wilson (12th), Logan Priestley (14th), Jesse
Palmer (17th), and Hein Nieuwoudt (20th). U15 girls: 1st- Amahle Zenzile U19 boys: Reegan Palmer (2nd) and Joshua Muir (25th) U19 girls, Natasha Joubert (1st) and Zanté Palmer (6th). "Congratulations to our chess players."
National. Useful. Digital.
Die bekende radiopersoonlikheid Mark Pilgrim is Sondagoggend omstreeks 10:45 oorlede. Lloyd Madurai, besturende direkteur van HOT 102.7FM, die stasie waar Mark gewerk het, het die nuus Sondag op Facebook bevestig en hom as “ʼn held en broer en geliefde radiopersoonlikheid” beskryf. “Hy het moedig tot die einde sy stryd teen kanker gevoer.” Mark is vreedsaam by sy huis oorlede met sy verloofde Adrienne Watkins aan sy sy. “Die familie sê vir almal dankie dat hulle deel was van hierdie reis. Dat julle vir hom lief was en hom gevier het en hom altyd ondersteun het. Mark sal gemis word,” voeg Madurai by. Pilgrim het behandeling vir fase 4-longkanker ondergaan wat in Februarie verlede jaar by hom gediagnoseer is. Hy het vroeg in Februarie op Facebook geskryf dat hy die afgelope ruk baie slaap aangesien sy lyf uitgeput is ná chemobehandeling en immunoterapie. Hy het einde Januarie ook ʼn foto van homself gedeel wat wys hoe maer hy geword het. Die bekende radioman is einde verlede jaar ná 64 dae in die hospitaal ontslaan Fase 3-testikulêre kanker is 33 jaar gelede by Pilgrim gediagnoseer, maar hy was ten volle in remissie. Pilgrim is in 2021 platgetrek deur Covid-19, en het sy knaende hoes aan dié virus of ʼn keelinfeksie toegeskryf. ʼn Pulmonoloog het hom eindelik verwys, waarna skanderings onthul het dat hy longkankerhet. Die kanker het ook reeds na sy limfnodes en bekkenbeen versprei. Pilgrim en sy lewensmaat, Adrienne, het op Oujaarsaand verloof geraak nadat hy haar die jawoord gevra het. Hy het gereeld foto’s op sosiale media van Watkins en sy dogters, TaylaJean (12) en Alyssa (9) gedeel, en vertel hoe hulle hom in dié tyd ondersteun het. Vroeg in Februarie het gerugte op sosiale media versprei dat Pilgrim oorlede is, maar Madurai het in daardie stadium bevestig dat daar geen waarheid in die gerugte steek nie. Die verwarring was glo die gevolg van ʼn Pilgrimfamilie van die VSA wat op sosiale media ʼn inskrywing gemaak het oor die dood van hul geliefde.
Vroeg in Februarie het gerugte op sosiale media versprei dat Pilgrim oorlede is, maar Madurai het in daardie stadium bevestig dat daar geen waarheid in die gerugte steek nie.
ʼn Verkeersbeampte wat op sosiale media gekap is toe ʼn foto van haar met ʼn baba op haar rug gedeel is, word nou geloof nadat die werklike omstandighede onthul is. Die foto is ongeveer ʼn maand gelede op sosiale media gedeel en gebruikers het hul mond uitgespoel oor die verkeersbeampte Wouter de Vos, ʼn raadslid in die Kaapstadmunisipaliteit, sê talle kommentare was baie onbeskof en haatdraend.
“Mense het dinge gesê soos, ‘lekker om jou kind werk toe te vat, nè …” Omdat sy ʼn Kaapstad-verkeersbeampte is, het De Vos onderneem om ondersoek in te stel. “Hier is die feite. Die baba se ma is beseer in ʼn motorongeluk en was in die voertuig vasgekeer Hierdie wonderlike beampte, Andisiswe Gxabuza, het besluit om self na die kosbare babatjie om te sien onder moeilike en traumatiese omstandighede, terwyl sy met haar pligte voortgegaan het,” sê De Vos Hy sê dit is presies die tipe toewyding wat wonderlike beamptes sal toon. “Dit is die toonbeeld van ons Kaapstad as ʼn stad wat omgee.” Kaapstad se portefeuljekomitee oor veiligheid en sekuriteit het vandeesweek seker gemaak dat Gxabuza die erkenning en respek vir dié optrede ontvang. “Beampte Gxabuza, ek salueer en respekteer jou! Ek vra dat mense hierdie storie sal deel om seker te maak dat die feite versprei word en om seker te maak dat ʼn held die erkenning en respek kry wat sy verdien.”
“DIT IS DIE TOONBEELD VAN ONS KAAPSTAD AS ʼn STAD WAT OMGEE.” KAAPSTAD SEARTIKEL DEUR: MAROELA MEDIA
You are more likely to develop kidney disease if you have diabetes; high blood pressure; heart disease or a family history of kidney failure. What can I do to keep my kidneys healthy? You can protect your kidneys by preventing or managing health conditions that cause kidney damage, such as diabetes and high blood pressure. The steps described below may help keep your whole body healthy, including your kidneys. During your next medical visit, you may want to ask your health care provider about your kidney health. Early kidney disease may not have any symptoms, so getting tested may be the only way to know your kidneys are healthy. Your health care provider will help decide how often you should be tested. See a provider right away if you develop a urinary tract infection (UTI), which can cause kidney damage if left untreated. Make healthy food choices: Choose foods that are healthy for your heart and your entire body: fresh fruits, fresh or frozen vegetables, whole grains, and low-fat or fat-free dairy products. Eat healthy meals, and cut back on salt and added sugars. Aim for less than 2,300milligrams of sodium each day. Try to have less than 10 percent of your daily calories come from added sugars. Tips for making healthy food choices: Cook with a mix of spices instead of salt. Choose veggie toppings such as spinach, broccoli, and peppers for your pizza. Try baking or broiling meat, chicken, and fish instead of frying. Serve foods without gravy or added fats. Try to choose foods with little or no added sugar. Gradually work your way down from whole milk to 2 percent milk until you’re drinking and cooking with fat-free (skim) or low-fat milk and milk products. Eat foods made from whole grains such as whole wheat, brown rice, oats, and wholegrain corn every day. Use whole-grain bread for toast and sandwiches; substitutebrown rice for white rice for home-cooked meals and when dining out. Read food labels. Choose foods low in saturated fats, trans-fats, cholesterol, salt (sodium), and added sugars. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice. Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories. Research has shown that the affective eating plan may help you lower your blood pressure. If you have diabetes, high blood pressure, or heart disease, you may want to locate and work with a dietitian to create a meal plan that meets your needs. Make physical activity part of your routine. Be active for 30 minutes or more on most days. If you are not active now, ask your health care provider about the
types and amounts of physical activity that are right for you. Add more activity to your life to help you get active. Aim for a healthy weight: Tailor your calorie intake and physical activity plans to achieve and stay at a healthy weight. If you are overweight or have obesity, work with your health care provider or dietitian to create a realistic weight-loss plan. Get enough sleep: Aim for 7 to 8 hours of sleep each night. If you have trouble sleeping, take steps to improve your sleep habits. Stop smoking: If you smoke or use other tobacco products, stop.Ask for help so you don’t have to do it alone. Drinking too much alcohol can increase your blood pressure and add extra calories, which can lead to weight gain. If you drink alcohol, limit yourself to one drink per day if you are a woman and two drinks per day if you are a man. Explore stress-reducing activities: Learning how to manage stress, relax, and cope with problems can improve emotional and physical health. Physical activity can help reduce stress, as can mind and body practices such as meditation, yoga, or tai chi. Manage diabetes, high blood pressure, and heart disease. If you have diabetes, high blood pressure, or heart disease, the best way to protect your kidneys from damage is to keep blood glucose numbers close to your goal. Checking your blood glucose, or blood sugar, level is an important way to manage your diabetes. Your health care team may want you to test your blood glucose one or more times a day. Keep your blood pressure numbers close to your goal. The blood pressure goal for most people with diabetes is below 140/90mm Hg. Take all your medicines as prescribed. Talk with your health care provider about certain blood pressure medicines, called ACE inhibitors and ARBs, which may protect your kidneys. The names of these medicines end in –pril or –sartan.Be careful about the daily use of over-the-counter painmedications. Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, can damage your kidneys. To help prevent heart attacks and stroke, keep your cholesterol levels in the target range. There are two kinds of cholesterol in your blood: LDL and HDL. LDL or “bad” cholesterol can build up and clog your blood vessels, which can cause a heart attack or stroke. HDL or “good” cholesterol helps remove the “bad” cholesterol from your blood vessels. A cholesterol test also may measure another type of blood fat called triglycerides. Ask your health care provider questions about your lifestyle and health during your next medical visit. The sooner you know you have kidney disease, the sooner you can get treatment to help protect your kidneys.
• A man asks a farmernear the field, "Sorry sir, would you mind if Icrossed your field instead of goingaround it? You see, I have to catchthe 4:30 PM train." The farmer says, "Sure, go right ahead.And if my bull sees you, you'll even catchthe 4 PM one."
You will need:
Malva Recipe; 250 ml (1 cup) sugar
1 egg
15 ml soft butter (1 tbsp.)
60 ml apricot jam (4 tbsp.)
250 ml milk (1 cup)
10 ml (2 tsp) vinegar
10 ml vanilla essence (2 tbsp.)
125 g cake flour (1 cup)
5 ml bicarbonate of soda (1 tbsp.)
Sauce:
125 ml fresh cream
20 g butter
4 tbsp. sugar
30 ml water
Milk Tart Filling
4,5 cups milk
3/4 cup sugar
3 eggs
2,5 tbsp. flour
2,5 tbsp. Maizena
METHOD:
Preheat oven to 180 C. Beat sugar, egg, butter & jam till fluffy. Combine milk, vanilla & vinegar. Sift flour and bicarb then add to egg mixture alternately with the milk. Pour into greased oven proof dish (30 x 20 cm). Cover with foil and bake for 40 - 50 minutes. Check at 40 minutes. Prepare sauce by adding all ingredients to a pot & bringing to a boil. Remove cake from oven & pour sauce over the top evenly. Set aside. Heat milk and remove from heat. Do
not boil. Whisk egg and sugar together. Pour 1 ladle of milk into the egg and mix. Pour the egg mix into the milk in 1 slow steady stream whilst whisking well. Add back onto heat and add in Maizena. Whisk. Add in flour and whisk. Allow to thicken well. Remove from heat and add in 1 tsp vanilla essence and 1 tsp butter. Mix well. Pour over Malva layer. Dust with cinnamon. Cover well with plastic and refrigerate till set. Once set, remove and enjoy cold or wait till it reaches room temperature
Wie is my naaste? Almal wat leef en beef? Letterlik elke lewende wese op aarde? Of dalk net medegelowiges, of mense wat "soos ek is", wat dit ook al mag insluit Ek worstel jare met hierdie vraag, want hoe moet ek vir mense lief wees van wie ek nie eers hou nie? Of wat my te na gekom het? Wat is jou mening? Kry jy dit reg? En as ek dit nié regkry nie, wat dan? Wat van my verhouding met die Here? Wel, gister was ek met hierdie gedagtes uitgedaag, soos wat ek slegs enkele kere in my lewe uitgedaag was. En hier sit ek met géén vordering na 'n antwoord toe nie Kom ek vertel jou Gister lees ek in die nuus van 'n man wat Maandag wreed vermoor is op sy kleinhoewe buite Centurion. Sy vrou is vir dood agtergelaat maar sy het oorleef Vir wat? Vir twee selfone!!! NET TWEE SELFONE! Watse monsters doen dit? Ek het die man vir baie jare geken en ons het mekaar se oproepe gemis verlede Vrydag, ek is bitter spyt daaroor! Dis nie al nie. In 2012 is hulle dogter voor hulle oë op daardie selfde kleinhoewe vermoor! Wreed, onnodig. Was dit my naaste wat dit gedoen het? Kom ek wees 100% eerlik en beskryf die gevoel waarmee ek worstel Haat, wrewel, afsku, hartseer, bitterheid, woedend en bo alles sal ek graag wil wraak neem. Ja, dis ek, Willem, die sogenaamde Christen, die een wie se boodskappe jy lees, die een wat probeer hoop gee en wat gewoonlik positief skryf en opbouend probeer wees. En ek wonder: is hierdie wesens (skuus ek kan nie die woord mense skryf nie) my naaste? Moet ek hulle so liefhê soos myself? Of so lief wees soos vir Jesus? Ek kry géén teks wat my onomwonde oortuig dat ek vir hulle móét lief wees nie, maar meer nog, ek kry ook geen teks wat my toelaat om hulle te haat nie! Ek weet nie vriend, ek weet regtig nie! Wat is die antwoord? Ken jy die antwoord? Nee, nie 'n oppervlakkige "feel-good" antwoord nie, 'n sinvolle antwoord! Kyk wat het Hy hieroor in Sy Woord geskryf: "Weer het Jesus Hom nie laat vastrek nie.' Jy moet die Here jou God liefhê met alles wat jy is en het.’ Niks in jou lewe mag vir jou so belangrik soos God wees nie Hierdie opdrag staan boaan die lys. Maar daar is ’n tweede opdrag wat langs die eerste een op die lys staan: ‘Jy moet ander mense so liefhê asof hulle jy is.’ (Matt. 22:3739 DB) En toe probeer ek die Here uitdaag in my half gebroke toestand: Weet U hoe voel dit Here? Weet U hoe voel sy familie en ons as sy vriende? Here, wil U dalk hierop probeer reageer? Toe reageer Hy, toe Hy my daaraan herinner dat Johannes die doper (ja daardie Johannes wat Hom gedoop het), wreed onthoof is in die tronk! Sinneloos, onnodig, absoluut onnodig! Sy baie, baie spesiale vriend Daai gedagte was egter vir my 'n skrale troos, maar toe gee Hy my nog 'n "curve ball". Willem, onthou jy dat Ek self wreed en sinneloos vermoor is, sodat jý kan lewe??? En voor ek sterf het Ek daar aan die kruis gesê: "Vader vergeef hulle, want hulle weet nie wat hulle doen nie." Vergeef hulle? Is dit wat U van my verwag Here? Moet ek hulle vergewe? Ai Here, ek is te swak! Kan ek dalk net 'n bietjie tyd kry om alles te verwerk? Dis bietjie vinnig op my. Ek weet eerlik nie of ek dít kan regkry nie! Vergewe my Here! Dalk eendag!
Ek het geen te kort aan drama in my eie lewe nie, maar jy kry nou mos daai meisies wat drama tot 'n hele nuwe vlak toe vat Alles is beter en groter en jy is convinced dis Chuck Norris se sussie want alles wat jy doen het sy natuurlik beter gedoen Totdat sy dit actually moet begin doen dan brand die huisie vinniger af as wat Zuma geld aan nog 'n Nkandla kan bestee. En dan is dit mos nou jou skuld want dis te klein of dat te min Maar dis nie die storie wat agterna die rondte in die dorp doen nie Sy's die victim, geslag soos'n gesteelde bees en die stukke daar gelos om deur die aasvoëls stuk vir stuk opgepik te word Mandela is nie 'n match vir haar long walk for freedom nie Kry tog asseblief net vir Ellen of Oprah op die lyn oor alles wat sy moes deurmaak...
#stoppiebuswantjysitdiepotmis
Klitsie het nuus vir jou Mense gaan luister en saam gesels maar nadat die laaste dop gesluk is, gaan jy nog steeds die een wees wat weer van vooraf jou idee van hoe wonderlik jy is moet verkoop
Kom ons hoop daar is nog 'n sucker wat jou 'n kans gaan gee
Tot volgende week
Minister of Agriculture, Land Reform and Rural Development Thoko Didiza says the electricity state of disaster regulations gives effect to measures that will allow agriculture to operate. Didiza says government is also looking to support farmers who want to produce their own alternative energy through blended finance mechanisms. The minister says she has been engaging with Eskom to find shortterm interventions that can be applied to avoid the risk of food insecurity in the country. Didiza was addressing the media
Advertorial:
at an inter-ministerial electricity state of disaster briefing in Pretoria. “Some of those were looking at off-grid where some of the investments by agricultural business and some large agricultural entities can employ such solar systems and others to be able to continue with production. The second intervention has been to look at where the timing of loads heeding particularly where the intensity of irrigation is concentrated, can actually apply with agreement with those producers with those localities.”
‘ELECTRICITY STATE OF DISASTER REGULATIONS WILL ALLOW AGRICULTURE TO OPERATE’ Agriculture:
ONLY
PER WEEK (PLACED IN 100 NEWSPAPERS ACROSS SA)
enthusiasts, it’s the quintessential BMW model. Since the arrival of the first generation 3 Series back in 1975, more than 16 million units have been built and the latest iteration of the German sedan – the G20 generation – has attracted over 1.1 million sales! South Africa has been a key market for the 3 Series; BMW SA now builds the X3 in Rosslyn, but before that it produced no fewer than 5 iterations of the 3er (up to the F30, of which production ended in 2018). In fact, the 3 Series used to be one of Mzansi’s top sellers, but as the model has grown larger, moved further upmarket and become pricier, its segment has declined. Now, the 3 Series needs to stand out more than ever, especially with an all-new locally assembled Mercedes-Benz C-Class to contend with. Does the BMW 3 Series LCI make a stronger case for itself in an SUV-dominated market? Let’s find out. What’s changed? In order to keep the appearance of the BMW 3 Series (2023) looking fresh, the Munich-based brand has revised its business-class sedan’s front end by fitting a redesigned bumper with a larger honeycomb-mesh air intake. Those with a keen eye will also notice the slimmer “inverted L” LED headlights. At the rear, a new-look lower bumper gains a sportier diffuser, while dual 100 mm exhaust ends hint at the 3 Series’ performance intentions. It may have put on a tailored suit, but the 3er is still a sporty sedan! Inside, the most prominent change is the fitment of BMW’s Curved Display, which is standard on all 3 Series derivatives. Not only does it incorporate an all-digital 12.3-inch instrument cluster and an enlarged (14.9-inch) infotainment touchscreen, it’s powered by BMW’s latest software (Operating System 8). The Curved Display has undoubtedly made the cabin look and feel more sophisticated. We found the system fairly easy to navigate and use, plus the intuitive voice control (with BMW Intelligent Personal Assistant) makes it palpably easy to access basic functions without lifting your hands from the ‘wheel. Another benefit of the Curved Display installation is the reduction of buttons on the centre stack, plus you’ll notice that the redesigned centre console now features a discreet transmissionmode selector. Overall, the interior looks thoroughly modern and technologically advanced, which is precisely what you would expect from a business-class sedan. BMW was clearly determined not to let Mercedes-Benz get too far ahead with the portrait-oriented, tablet-style infotainment touchscreen in the latest C-Class!
What’s the BMW 3 Series LCI like to drive? The powertrain line-up is unchanged. The 3 Series range begins with the 115 kW/250 Nm 2.0-litre 4-cylinder turbo-petrol engine in the 318i, which is followed by a more powerful version of the motor in the 320i (135 kW/300 Nm). As before, an 8-speed automatic transmission is standard on all derivatives. There’s also a 320d, which is powered by a 140 kW/400 Nm 2.0-litre 4-cylinder turbodiesel engine and we had a chance to sample this derivative at the launch. These days, several manufacturers are phasing out turbodiesel engines from their passenger-car line-ups (apart from their bigger SUVs), but the 320d is arguably the most sensible offering in the range: it strikes a good balance between performance and efficiency.It has sufficient grunt to satisfy most consumers and that extra wallop torque helps to propel the business-class sedan forward with genuine gusto, which is useful when overtaking, for example. The 320d’s handling is praiseworthy too. Compared with its predecessors, the BMW 3 Series feels quite conservative (buttoned-up, if you will), but the G20 generation’s steering setup feels sufficiently sharp and responsive, allied with superb sure-footedness and admirable body control under cornering load. BMW claims an average fuel consumption figure of 5.0 L/100 km for the 320d, which sounds a trifle ambitious, but it makes this derivative an attractive proposition in the current fuel price environment. For those seeking heightened driver engagement (a more visceral driving experience, in other words), the all-wheel-drive M340i xDrive is arguably the go-to derivative if you can’t stretch your budget to acquire the full-blown M3 (the LCI M3 is coming in 2024) – and what a fine performance machine it is! Powered by BMW’s evocative 3.0-litre, 6-cylinder twin-turbocharged petrol engine that dishes out a meaty 285 kW and 500 Nm (in conjunction with a quick-shifting 8-speed Sport transmission), the M340i xDrive is a rather potent, but also wonderfully balanced, performanceoriented business-class sedan. As you’d expect, the ride quality is on the firm side (by virtue of the sporty M suspension), but thankfully the latter doesn’t sacrifice comfort entirely; it proved to be quite forgiving on Gauteng’s potholed roads. Acceleration is blisteringly fast. If you flatten the accelerator pedal, the M340i xDrive will bolt from a standstill to 100 kph in just 4.3 seconds. Of course, its all-wheel-drive system (appended with an M differential) helps to ensure optimal traction, but it’s notably rearbiased… and that gives the 6-cylinder derivative a touch of playfulness) if you’re brave enough to explore the full breadth of its performance). The M340i xDrive is purposely restrained (so as not to upstage the M3), but it emits a glorious noise at full tilt. Occasional pops and bangs from the Bimmer’s exhaust will put a smile on your face every time. BMW 3 Series Price in South Africa: BMW 318i R767 894; BMW 318i M Sport R817 894; BMW 320i R832 894; BMW 320i M Sport R882 894; BMW 320d R880 768; BMW 320d M Sport R930 768; BMW 330i M Sport R953 197 and the BMW M340i xDrive R1 338 207. All BMW 3 Series derivatives come standard with a 2-year/unlimited km warranty and a 5-year/100 000 km maintenance plan.
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