Page 1 : Message from Clive Page 2 : Clean sweep for Barloworld in Botswana Page 3 : 67 Minutes for Mandela Day Page 6 : Pelonomi joins the W Cape Team Page 7 : At Avis Fleet Services – we walk the talk Page 8 : Tribute to Lynette Bezuidenhout Page 9 : It’s a hole in one for KZN Page 10 : Temperatures may have been frosty –

but things are heating up in the mountain Kingdom

Page 11 : VW Factory Tour – a big hit! Page 12 : Lizette delivers a bit of AFS magic to Car Track Middelburg Page 13 : Gauteng customers treated to the Blair Athol Golfing experience Page 14 : Heath Corner Page 15 : Healthy Recipes Page 16 : Coffee Break

VOLUME 1 ISSUE 2

In this issue

Are you our

next big

innovator?

Do you have what it takes to be an innovator?

Do you have an idea or innovation which is:

Of financial benefit or will increase productivity

Aligned to your job

Has a strategic fit

Impacts customers in a positive way

Impacts our employees in a positive way

Has a sustainability benefit

Your idea could be our next big innovation.

If you would like to

contribute to the

next edition of

CodeRed,

please contact the Marketing Department

Code Red • 2014

Dear Colleagues,

It’s hard to believe that we are again approaching financial year-end

at a rapid pace, and that 2015 is literally just around the corner.

I have mentioned in an earlier edition of CodeRED we are on track to

meet our Plan 1 targets, but as you all know, we must do everything in

our collective power to maximise cash flow. To this end, please do

whatever you can in respect of the August and September month-

ends to:

Sell inventory/stock, especially any items which have been in stock

for lengthy periods as a result of repairs required, panel beating,

etc. Let’s make sure that we get vehicles back from repairers and

into the sales process as quickly as possible.

Whilst it’s great to sell the stock, it’s just as important to collect the

cash. Please ensure that all purchases of vehicles are paid for

within the agreed credit terms, and do everything to get in the last

few days’ worth of sales invoices at the end of September.

Similarly, in respect of FML and fleet management products, we

need to ensure that there is outstanding coordination between

Sales and Debtors to make sure that every last Rand, Loti, Pula,

Namibian Dollar, Meticais and Cedi is collected and banked

before midday on Tuesday 30 September 2014. In respect of some

customers there can be some inertia and you therefore need to

start or ramp up the collection process immediately.

Message from Clive

We must do everything

in our collective power

to maximise cash flow.

The results of the IPM survey have been received and are being cascaded throughout the business.

Please participate in the meetings where issues raised in your particular area are to be discussed and

contribute suggestions for improvement. Generally speaking we did well in all areas except for the

Grow element and we need your ideas on how to develop this aspect to the benefit of all.

As reported previously we have a number of significant contracts and customers which are putting

their fleet business out to tender. This always engenders a degree of nervousness, especially when

competitors will do almost anything to take such business away from us, we are well prepared and

have submitted and will continue to submit compelling proposals.

On the IT front it’s exciting to see several strategic projects reaching completion and being submitted

for user Acceptance Testing and into production. For all of you, who are involved, please contribute

to the process to ensure that we maintain our competitive edge. Similarly, as you may be aware, IT will

shortly be commencing on the development of a Next Generation Fleet Management System to

replace our current FMS (AS400) solution. You now also have a chance to contribute ideas to the Next

Generation Fleet Management System by using the recently released Blog page which can be found

at http://afsconnect/AFS-NextGen/default.aspx. I urge you to log on through AFSConnect and

contribute your ideas, no matter how big or small.

Yours sincerely,

Code Red • 2014

The Botswana 2014 PMR Awards took

place on the 4th August with Avis

Rent a Car, Avis Fleet Services,

Barloworld Motor Botswana and

Barloworld Equipment Botswana all

achieving first place in their sector.

Well done to all involved, this is an

outstanding achievement!

Clean Sweep for the

Barloworld Group in

Botswana

South Africans were called upon this year to demonstrate

their love and appreciation for our former President Nelson

Mandela by making this year’s Mandela Day the biggest

ever.

This year marked the first time the day was celebrated

without the liberation struggle icon. It is the fifth year since

the United Nations in 2009 declared July 18 – the former

president’s birthday – an international day aimed at

“bringing people together to fight poverty and promote

peace and reconciliation”.

The call to do good deeds in his name started in

Johannesburg and New York in 2009, and has expanded

to 126 countries this year.

67 Minutes for Mandela Day

67 Minutes for Mandela Day

The Bloemfontein team spent their 67 minutes at the New

Beginnings Shelter which is a shelter that helps animals and

children in need.

The ladies had some warm soup on arrival and ended off

their visit with a delicious cupcake in support of the shelter.

They also paid an entrance fee of R67 to show their love

and support of animals and children in need.

Bloemfontein team supporting

New Beginnings Shelter

Code Red • 2014

GT2 Sales Team visits the Teddy Bear Clinic

For Mandela Day, our GT2 team, Tiffany, Margie, Josephine and

Franco, decided to go and do something they had not done

before.

You so often hear about people who are less fortunate than

yourselves in so many ways, but in most instances, you can only

“imagine”.

The Team visited the Teddy Bear Clinic in Parktown which is a

facility that offers support to abused children. Their services are

aimed at minimising the effects of abuse through specialised

care, protection & support to the children and their families. Their

service is free which ensures that all children have access to this.

As a result, they rely heavily on funding and donations.

The clinic also helps children who are abusive offenders. These children themselves often come from a life where this kind of behaviour is normal for them.

Many children are exposed to a court room, which can be extremely intimidating and they often

blame themselves for what is happening to them.

The Teddy Bear Clinic helps to prepare children for this in a “mock courtroom” which was very

interesting to see. They took with them small plastic tables and chairs for the children, as well as

coffee, tea, sugar, milk and biscuits for all the staff. These items were all on their wish list for donation.

Each child who arrives at the clinic for help receives a teddy bear.

They can be contacted on 011 484 4539. Their website: www.ttbc.org.za – Margie Boyle

New Business and Marketing Teams

donate to Ark Animal Shelter

The AFS Sales and Marketing team donated 67 minutes

of their time to the puppies of Ark Animal Shelter.

As part of the Mandela day initiative, this very worthy

cause was chosen due to the excellent work the Ark

Animal Team do for all the abandoned puppies in

Johannesburg.

With their brand new shelters about to be built the

owners placed a request on their blog for any

assistance possible.

Our Team donated 10 wall heaters to assist in keeping

the puppies warm. – Laura Friebe

Code Red • 2014

IFM Staff visit St Monica’s Children’s Home

“It is absolutely amazing to have seen what a

handful of people can accomplish in 48 hours.

The IFM staff decided on the 16th July to visit St

Monica’s children’s home in Durban for

Mandela day on the 18th. The idea was to

collect items from our homes which we no

longer use and donate this to the children’s

home. We were also able to raise R2 400.

The additional money meant we were able to

do a little for shopping the home too. While

shopping we were fortunate enough to

experience the good hearted. As we ambled

up and down aisles, unsure of what to take and

what to leave behind due to our restricted

budget, a man approached us asking if we

were shopping for charity. Answering in one

voice – and sounding like a choir we replied

“YES!”

The man smiled and told us that once we got to

the pay point we were simply use his name and

let the teller know we were shopping for charity

and we would receive a very good discount.

This kind gesture ensured we did not have to

leave any items behind and were even able to

take a few more items.

Not only were we now able to give these

children second hand clothing, linen and books,

but we were also able to buy each child

stationery, toiletries, toys and sweets.

The staff were overwhelmed when our small

team delivered this huge contribution.

The children were laughing and our team just

could not hold back the tears, I believe these

children gave us a bigger gift than what we

were able to give them. They made us all

realise how fortunate we are, not only having

the daily necessities, but to have family who

care about us and love us no matter what and

friends whom we can rely on.

I am so honoured to have such an incredible

team working with me and I believe if you give

them the right resources they will be able to

move mountains. – Zelda van Rooyen

Code Red • 2014

Anne Tredway, Roshni Chenygen, Yasmine Thomas and Busisiwe

Mohlanga of the Financial Risk Department, took part in the 67 minutes of

community service in honour of Nelson Mandela.

“The home earmarked for our attention and service was the Kids Haven in

Cranbourne Avenue, Benoni. This residency was home to a hotel and

before that, the Benoni Technical College, making it an ideal place to

house a large amount of orphaned and abused children. The crèche,

next door had previously been a home for the aged. Kids Haven is home

to more than 75 children on these premises and a further 96 in 6 homes

scattered around McKenzie Park.

We set off at about 14:00, stopping first to buy bags of oranges and boxes

of apples. Roshni kindly donated old books. Our offerings were accepted

graciously, with the remark that it is so great receiving fresh fruit as most

sponsors don't bring fruit; this being one of the more expensive food items

to donate.

We spent some time with the children aging from as little as two years old

to big strapping boys of 16 and 17. We were touched at being offered

cupcakes and hot chocolate. We happily accepted the hot chocolate

on this cool, winter's afternoon, but declined the cupcakes. We left these

to the young ones to enjoy.

It was heartwarming to see how many other companies and their staff

had already visited the home bring food baskets, sweets, cakes and hot

chocolate for the kids.

Once the children climbed on the buses to depart for their homes in

MacKenzie Park, we assisted the staff with packing away all the food

offerings received.

We learned that the home takes children in, with the plan of keeping

them for no more than 2 years. They have found the children get terribly

home sick after this time despite the abuse and neglect, and start acting

out. Some children do stay longer, with some parents requesting the

children stay until finishing school.

Monica from Kids Haven sees this as a place for the children to mend,

having respite from the hardships already faced at such tender ages. This

is a place where these kids get warm regular meals and much needed

love.

Kids Haven transport the children during the day to schools in and around

Benoni to ensure education is not interrupted, providing a stable and

structured home life to come home to.

The Haven even has a division which takes street children off the streets,

rehabilitating and improving their lives.

Admittedly this can be a hard task as some kids are on drugs. With their

open door policy, these youngsters return to begging at street corners,

coming back at night for a hot meal and warm bed.

Kids Haven is well supported by big companies like Pick n Pay and

Discovery.” – Anne Tredway

Financial Risk

Team visits

Kids Haven

Code Red • 2014

The Licensing and Fines Departments decided the best way

they could make a small but noticable difference for 67

minutes on Mandela Day, was to pick up litter and feed the

geese at the nearby Witfield Dam.

From the respective teams a total of 5 people were chosen

to join the Witfield Dam Cleanup Crew, leaving the others

to keep things operating efficiently at the office. They

departed from AFS HQ armed with rubber gloves, refuse

bags and the Avis Fleet Servcies spirit.

In the 67 minutes they managed to pick up refuse, glass

bottles as well other interesting items, which led to a

“weirdest article collected competition”, which Sharon Van

Wyk won - for finding underwear no less!

It was an amazing experience in terms of working together

as a team, and giving something small back to the

community – gaining additional respect for all the cleaners

who help keep the area tidy.

“Thank you to our marketing department as well as all our

managers for making the day possible and to our

colleagues who remained behind to take care of our

customers.” – Rishan Naidoo

Licensing and Fines:

– at your service

it was an amazing experience in

terms of working together as a

team,and giving someting small back to the community

Avis Fleet Services partner with G4S

and donate to L-Shammah Home

Avis Fleet Services Strategic Accounts team

partnered with G4S and donated baby food and

nappies to L-Shammah Home, a non-profitable

organisation whose focus is on caring for

abandoned babies.

Pelonomi joins the Western Cape Team

Pelonomi Mathe joined the Western Cape Sales and Admin team in

August.

Pelonomi has taken on the role of Customer Support Co-Ordinator, a

position recently vacated by Thandeka Ntombela, who left the branch to

spread her wings at our Head Office.

Pelonomi brings a wealth of related support experience with her.

We wish both Thandeka and Pelonomi every success in their new

positions.

Code Red • 2014

At Avis Fleet Services – we walk the talk!

Avis Fleet Services entered a team of 63 people to

take part in the Discovery 702 Walk the Talk, held at

Mark’s Park on Sunday the 27th July 2014.

Each person received a goodie bag with an Avis Fleet

Services shirt and some delicious snacks to keep them

going on their walk. Entrants could opt for a 5, 8 or

20km walk.

It was a great day out with the family and many of the

entrants have promised to be back again 2015.

SAGE ERP X3 Implementation Project Update

For two weeks during July, Sage X3 was run in

parallel with Oracle whereby users had the

opportunity to use the system in a simulated

environment and compare results between the

two systems.

This proved to be a very fruitful exercise which

highlighted additional corrections and

enhancements to the application. This process

will be repeated for the entire month of August

to ensure that we have dotted all the i’s and

crossed all the t’s.

Deployment of the new financial system, Sage

X3, is still underway and we are making steady

progress.

Weekly meetings and workshops are being held

during which users provide feedback on testing

done, issues encountered and problems

successfully resolved.

During the course of May and June, the Project

Management Team realized that a few big-

ticket items will require more development and

testing than originally anticipated.

The decision was thus taken to postpone the go-

live date of the financial system implementation

from 1 July 2014 to 1 October 2014, giving our IT

and finance departments, in conjunction with

Lorge (system implementer), more time to gain

comfort and absolute assurance of the

accuracy and efficiency of the new system.

Project Vuselela

Good luck to all the

users involved and

thank you for your

effort and valuable

contribution thus far! –

Michelle Erasmus

Code Red • 2014

Twelve employees from different departments within Avis Fleet

Services were selected to participate in this years’ Volkswagen Quiz

Evening.

The Avis Fleet Services team was named “Team VDub” and was

represented by Duriel Nadasen, Rajiv Maharaj, Tanya Jooste,

Marcelle Steyn, Leandra Pelser, Thembi Khomane, Petro van der

Colff, Udesh Sivlal, Juanita Wiggill, Julie Baars, Jacqui Duffy, and

Sharon Van Wyk.

With an amazing team spirit and sporting personalised shirts

designed specifically for the event by our Marketing Department,

they were ready to take on the competition which included

Barloworld, ABSA, Wesbank, Standard Bank and Eqstra.

The night started with an adventure around the world in the form of

an “Amazing Race” challenge, and ended up with a winner of

“Who Wants To Be a Millionaire”!!

Team VDub won the prizes for “the most spirited” and “best shirt

design”.

“We were a force to be reckoned with and can’t wait for next

year’s challenge!” – Tanya Jooste

Team VDub take on the Volkswagen Challenge

Team VDub wins “most

spirited” team prize.

"Death leaves a heartache no one can heal. Love leaves memories

no one can steal".

It is with great sadness that we said goodbye to our dear friend,

Lynette Bezuidenhout on the evening of 3 August 2014.

Lynette became ill in 2013 and was diagnosed with an aggressive

type of cancer. Lynette underwent various treatments which sadly

we unsuccessful in clearing the cancer.

Lynette was admitted to Arwyp Hospital in July for treatment of an

infection and this is also where she passed away. Our thoughts and

prayers go out to her family who include her mother, two sons and

her granddaughter whom she adored.

Lynette will be missed for her fantastic sense of humour, her immense

pride in her work and the friendships she made here during her many

years at Avis Fleet Services.

Lynette Bezuidenhout 1955 - 2014

Fly with the Angels Dear Friend

Code Red • 2014

Despite golfers facing a cold wind, slight drizzle

and some ominous looking clouds, KZN’s Annual

Customer Golf Day was both well attended, and a

resounding success.

With the Durban Country Club putting on a great

spread, the golfers were treated to a delicious

prize giving dinner.

Congratulations to Kenny Graney and his winning

four ball and well done to the KZN team for

arranging this successful day.

It’s a hole in one for KZN

(L-R) Dalton Bibby, Omesh Sookrajh, Shaun Soodyall and, Chris vd Westhuisen.

The KZN Team: Ganesh, Kenney, Merlisha, Someone, Thea and Chris..

(L-R) Edward Enslin, Mike Vosloo, Ian Ivins and Bryan Coleman

Avis Fleet Services Botswana decided to participate in a team building exercise not too long ago.

The majority of the Gabarone staff participated and were divided into two teams.

Each team received a 1 000 piece puzzle and were asked to complete it. The three other branches,

exclusively Rent a Car branches, have only two to three staff members in each branch, so were

given three identical 200 piece puzzles.

All staff members received Smarties and chocolates for participating, and were all winners -under

the theme “waawwwwaat” which stands for “We are all winners when we work as a team”.

AFS Botswana: We are all winners when we work as a team!

Code Red • 2014

While most Lesotho residents were just waking up to a very

cold Thursday morning on the 10th July 2014, the dedicated

AFS Team was already hard at work.

Despite the frosty minimum temperatures of -6˚ Celsius, the

dedicated team was preparing for a very grand affair that

was to take place at the Premier’s state house. Some may

say this was even history in the making.

As the Avis Fleet Services Lesotho team was preparing to

make history, ironically other momentous events also took

place in the month of July.

American automobile manufacturer, Henry Ford was born on

the 30th July, 1863. American astronaut, Neil Armstrong

became the first person to walk on the moon on 20th July

1969, and King Letsie III, Lesotho’s Monarch, was born on 17th

July, 1963.

On this particularly cold Thursday, Avis Fleet Services, Lesotho

presented Lesotho’s Premier, Dr. Thomas Thabane, with his

brand new Lexus LX 570 fleet, delivered to his state home

“Apart from exceeding

our customers’

expectations at every

turn, we at Avis Fleet

Services Lesotho continue

to show that people,

regardless of their stature,

are more important than

cars.”

Temperatures may have been frosty – but things are certainly

heating up in the mountain Kingdom.

The fleet of vehicles has been changed from Land

Rover Discovery’s to an entirely new Lexus FML fleet

which can be both serviced and maintained within

the mountain Kingdom. The remaining fleet,

currently still on order, will comprise of Lexus LS460

sedans.

I was lucky enough to attend the Nissan Qashqai Launch on the 12th

July 2014. It started at the Kyalami Theatre on the Track and ended at

Acrobranch close to Melrose Arch where we took part in various

activities – including a scary but exhilarating zip line.

“Thank you Reuben Moagi of Nissan SA Government Sales for a fun

and exciting day”. – Grace Nyathi

Grace attends the Qashqai launch

Code Red • 2014

Avis Fleet Services E Cape team

recently treated their customers

to a tour of the Volkswagen

Factory in Uitenhage.

VW Factory Tour

– a big hit! The morning kicked off with a brunch at the Caledon Centre

where Errol welcomed our customers and Lynn Brown from

VW, explained the day’s activities.

Arriving at the Volkswagen Plant, guests were given the

opportunity to browse through the interactive VW Pavilion, a

museum which takes visitors through the history of VW.

Our Customers had a great time, with driving the PS3 Polo

Rally vehicle simulator being a great hit. It developed into a

bit of a competition with many challenging each other to

better their times.

Also on show was a complete model of a VW beetle which

has been laser cut through the center – showing all parts,

even a picnic basket in the boot, including fruit!

The last ever VW Citi golf produced is also on show in this

factory. This particular vehicle has toured the country and

been signed by thousands of people before going on

permanent display in the factory. Visitors have the

opportunity to sign the guest books on a display as a final

tribute to this icon of motoring history in South Africa.

Guests then climbed into the Polo tour buggies and were

taken on an incredible tour of the factory. VW Uitenhage

produce both the VW Polo Vivo as well as the VW Polo 5, with

the Vivo still been manually assembled in comparison to the

Polo 5 which follows a highly automated process – it is

incredible to witness the two lines running side by side.

This was a fantastic experience for both the Eastern Cape

team and customers alike. The VW Factory tour comes highly

recommended.

July was a busy yet fun month at Avis Fleet Services Lesotho. Some of the AFS staff members joined

the Fire Fighting and First Aid teams to promote and ensure safety in the workplace. Once a month, a

fire drill exercise is conducted at the AFS Lesotho premises to ensure that, in the event of a fire; staff

members would know what precautionary measures to take.

Its “safety first” in Lesotho

Code Red • 2014

Lizette Le Roux Sales Executive Pretoria had the

privilege of delivering 7 Toyota Etios vehicles to

Middelburg where she was welcomed with

open arms by the amazing and hardworking

Cartrack Middelburg Team.

They are a family owned business that has been

in existence since 2008. Leonard Clark owner of

Avis Van Rental Witbank, our existing customer

gave us this great referral. As a global leader

and one of the most respected companies in

vehicle tracking and recovery systems they

definitely look the part with their brand new

vehicles.

As the Cartrack slogan states “putting you in

control” that is exactly what we at AFS have

done to ensure that the Cartrack Middelburg

vehicles run hassle free being on a full

maintenance lease contract. This puts Cartrack

in a position where they can serve their

customers better as they can now focus on their

core business.

Lizette delivers a bit of AFS magic to Cartrack Middelburg

These white, red and blue Toyotas were

beautifully wrapped by Graffiti to provide the

corporate identity of Cartrack.

Cartrack Middelburg has 4 more non AFS

vehicles on their fleet that we will look at

replacing at a later stage.

With this new Cartrack relationship the owner

committed to give us reciprocal business that

we are very excited about. Various prospects in

the area have also approached AFS directly for

leasing quotes and we look forward to making

our mark in Middelburg.

Well done Lizette; we look forward to many

more Middelburg deals to follow. – Liezel

Tapuch

Ministy of Health Botswana - Board Adjudication

The Ministy of Health Botswana (MOH)’s recommendation to award the Tender for the Provision of Fleet

Management Services for Ministry of Health for a period of five years, has been awarded to Avis Fleet

Services Botswana at various rates.

This tender includes approximately 700 vehicles on Full Maintenance Lease, as well as an additional 700

vehicles on Managed Maintenance contracts.

Well done Julian and the Botswana team on this great achievement.

Code Red • 2014

Gauteng

Customers

treated to the Blair

Athol Golfing

Experience

Blair Athol Golf Course, a Gary Player designed course,

played host to the Annual Gauteng Customer Golf Day in

July.

It’s never easy to clear your diary to spend the day on the

course, but our Gauteng customers agreed – it was

definitely worth it.

While the weather could not have been better, the

greens could certainly have been kinder as our customers

discovered just why Blair Athol is rated 2nd in the country.

The course did not disappoint and proved to be both

challenging and enjoyable and the day, a great

experience for all who played.

A prize giving dinner concluded the day, with each golfer

going home with not only a prize, but a magazine –

complete with his picture on the front cover.

Code Red • 2014

Staying on the path to healthy eating.

If you’re new to healthy eating and regular

exercise, the thought of “sticking with it” until it

becomes a way a life may seem a little

overwhelming.

So do yourself a favour and every now and

then just focus on the next small step you need

to take which could be as simple as adding

one more set of reps at gym and cutting your

fizzy drink consumption in half. Every little good

change is a step you’re taking for you.

Whether you’re speeding along or going a little

slower with a couple of detours along the way,

it’s well worth carrying on because healthy

eating has so many benefits in the long run.

A strong immune system

Eating a varied diet that contains plenty of

whole, natural foods will give you the vitamins,

minerals and antioxidants needed to keep your

immune system strong and prevent cell

damage which contributes to aging and

disease. Vitamin C and Vitamin E act as

antioxidants too, so stock up on citrus fruits,

berries, peppers, avocado, nuts and green

leafy vegetables.

Improved energy levels and productivity

Eating processed or sugar-rich foods can wreak

havoc on your energy levels, never mind the

other negative effects on your health. By

choosing healthy foods, you can get the right

amount of energy you need for an active life

without all the excess calories or experiencing

mid-morning or mid-afternoon energy slumps.

Keep an apple or some almonds at your desk –

having a healthier snack available makes it less

likely that you’ll grab that packet of crisps.

Health Corner

Getting to and maintaining a weight that is right

for you

Exercise and healthy eating go hand in hand

when it comes to weight loss and keeping the

weight off. One of the problems with a crash

diet is that as soon as you go back to your old

eating habits once the diet is done, the weight

slowly starts creeping back. Continually

choosing healthy foods that become your

preference will ensure that you are getting all

the nutrients needed for optimal health without

overindulging, and it will also have a positive

effect on your training.

Being able to be active

It’s a wonderful feeling knowing that you have

the energy and ability to do a spin class, climb

a mountain, cycle through a park or run around

playing soccer with your children. If you treat

your body right, it will do the same for you.

Learning to pick up and respond to the signs of

hunger and fullness makes decisions about

what and when to eat a lot easier. Just keep in

mind that if you’re planning on increasing your

exercise time or intensity, you’ll have to make

some adjustments to your eating too.

One route off the healthy eating road, which

pretty much loops around and drops you a

couple of kilometres further back, is shopping

on an empty stomach.

When you’re in the shops and feeling ravenous,

everything looks tempting because that

extreme hunger is your body’s cry for energy

and it’s easy then to grab something that’s high

in sugar just to get your energy levels back up. If

you are out and about for the day, make the

time to sit down and eat something before you

feel too hungry.

Kauai’s new Thai Green Curry Bowl made with

chicken and delicious fresh flavours of

pineapple, red pepper, carrot and spring onion

and served with brown rice is a great meal to

tuck into. – www.virginactive.co.za

Code Red • 2014

Berrie Smoothie (serves 2)

Ingredients

500ml (2 cups) fresh/frozen mixed berries

250ml (1 cup) crushed ice

125ml (½ cup) grapefruit juice OR 15ml (1 tbsp)

lemon juice

Directions

Blend all the ingredients together and serve

immediately.

Coriander Chicken with Avocado Salsa

(serves 4)

Ingredients

4 medium skinless chicken breasts

1 cup fresh coriander leaves, chopped

Avocado Salsa

½ small red onion

1 clove garlic, crushed

1 chilli, seeded, finely chopped (optional)

2 medium tomatoes, chopped

2 tbsp chopped fresh coriander leaves

1 medium ripe avocado, chopped

1 tablespoon fresh lemon juice

and freshly ground black pepper, and grill

until lightly browned all over.

Top each chicken breast with coriander

and continue to grill until just cooked

Healthy Recipes

Directions

Season chicken breasts with a little sea salt

and freshly ground black pepper, and grill

until lightly browned all over.

Top each chicken breast with coriander

and continue to grill until just cooked

through.

Serve with avocado salsa.

Avocado salsa

Combine all ingredients in a bowl and stir until

just combined.

Did you know? Avocado pears are rich in the

healthy mono-unsaturated fats. These fats help

to lower blood cholesterol levels when used in

place of other fats in the diet.

Remember, however, that they are still fats so

be careful with your portion sizes (¼ avocado

pear is equivalent to 1 fat serving).

Make healthy food swaps!

Snack on baked vegetable chips and salsa

instead of crisps and dips.

Replace sour cream and baked potato with

Greek yoghurt and baked sweet potato.

Choose fish canned in water instead of oil.

Code Red • 2014

Coffee Break

Are you low on B12

Vitamin B12 is naturally found in animal

foods, meaning that vegetarians are often

running low. Your body needs this vitamin to

make red blood cells and keep neurons

functioning properly, a deficiency of B12

decreases the amount of oxygen you’re

your blood can carry through your body

and leads to exhaustion.

Are you using your phone or tablet in bed?

The glaring screen of a tablet or smartphone

suppresses melatonin, a hormone which

regulates sleep and wake cycles. Checking

your email when your head is on the pillow

can throw off your body’s natural circadian

rhythm and make it more difficult to get to

sleep.

Take a break

and revitalise!

Soduku

5 reasons which may explain why

you are tired Are you dehydrated?

Being even slightly dehydrated, as little as

2% of normal fluid loss, takes a massive toll

on energy levels according. Dehydration

causes blood to thicken and this means your

heart is pumping the oxygen and nutrients

that you need much slower.

Are you consuming enough iron?

Iron is a part of all the cells in our body and is

vital in the delivery of oxygen to the places

that need it. A lack of iron can starve the

body of oxygen and leave you feeling

sluggish, irritable and weak.

Are you eating too much junk food

Fast food is loaded with sugar and simple

carbs, which increase blood sugar very

quickly. Blood sugar spikes, followed by

drops causing fatigue over the course of a

day.

Are you skipping exercise?

Adults who exercise for as little as 20

minutes, 3 times a week are less fatigued

and more energised than those who skip

exercise. Regular exercise keeps the

cardiovascular system efficient and better

at delivering oxygen and nutrients to your

tissues.

Code Red • 2014

Code Red • Issue 21 • 2014

Disclaimer

Code Red is an employee publication for Avis Fleet Services. It is for internal use only.

The views expressed in this publication are not necessarily those of the Group or its

service providers. The publication does not imply any endorsement in respect of the

goods or services described. Although reasonable precautions have been taken to

ensure the accuracy of the content, Avis Fleet Services cannot accept any

responsibility for damages or inconvenience that may arise as a result of the content.