QUICK SPECS 3 Bedrooms with build in cupboards 1 Bathroom with bath and shower Open plan kitchen with built in stove and lots of cupboards. Living area & dining area Enclosed garden Pet-friendly – but application to be submitted Tandem garage with direct access to the house. Open front garden with off street parking. Pre-paid Electricity | Water, sewerage & refuse on monthly account payable by tenants together with the monthly rent.
COST BREAKDOWN Application fee of R120 (payable upfront per person, non-refundable. Your credit report will be emailed to you) Double Damage Deposit required: R21 000 (Payable within 48 hours once application has been approved or down payment can be arranged over a period of 2 months if approved by landlord) Lease Administration fee: R1 000 (non-refundable and payable together with the deposit, before occupation) First month’s rent payable before handover of keys.
You’ve probably heard that sitting all day isn’t great for your body, so getting up and moving midday (even if it’s just to go refill your water bottle) is a no-brainer.
But there’s an emerging body of research that suggests that a midday workout can actually lead to better performance, more enthusiasm, and increased creativity in the work place. And another bonus? The gym is usually emptiest in the middle of the day, so you won’t have to fight for a locker or share your favorite equipment.
If you’re sitting at your desk and thinking I'd like to or I should but you’re not sure how to get started, below, 11 women who exercise during their lunch break share how they do it… without returning to work with that post-workout stank.
“I choose workouts that maximize the little time I have, while still giving me the results I’m after. I like to opt for circuit-style training, especially with kettlebells. This allows me to stay in one part of the gym with minimal equipment and not waste my time running all over the place or waiting on machines. It’s amazing the kind of workout you can get in with one piece of equipment and as little as 10 to 20 minutes.” —Rachel Turner, 24
Wear your workout clothes all morning
“I love working out midday. I feel like it increases my efficiency and focus, which means I’m a more engaged employee at work. When I am going to work, work out, and then go back to work, I wear my workout clothing to my morning meetings (if I can)—that way I don't feel like I’m changing 100 times. For after the workout, I keep extra undies and socks in my bag and bring a change of 'nicer' clothes. I also keep some essentials like mascara and lip balm with me, which I’ll reapply after the workout for a 'fresh' look.” —Gabriela Morbitzer, 28
Put the gym's shower supplies to good use
“I know that I like to work out in the middle of the day, so I specifically chose a gym with a locker room and shower. That way I can rinse my body after the workout and head back to work. While my gym provides shampoo, conditioner, and body wash, I always carry a little beauty bag with deodorant, mascara, dry shampoo, and a hairbrush. I don’t wear a ton of makeup, so that’s all I really need!” —Samantha Moeller, 25
Consider wearing a panty-liner
“I work from home, so I can usually clean up and shower at home. But on days when I have meetings after my go-to Orangetheory class, I’ll wear a liner to help keep my undies fresher. After the workout, I can simply take the liner off, do a quick swipe with wet wipes under my armpits, and I’m ready to roll.” —Donna, 60
Keep an eye on the clock
“If you're anything like me, you tend to waste your time in the gym on your phone (scrolling through social media, texting your friends, finding a song, taking a belfie), which means your workout takes way longer than you need. When I’m fitting in a workout during lunch, I have to get in and get it done, which means I’m forced to focus. To help keep me on track, I grab a set of dumbbells, pick three or four exercises, and set a timer to help limit my rest and distraction!” —Devon Day Moretti, 23
Pack at least these two essentials
“I work at a gym, so it’s definitely easier for me. But I train most of my clients in the morning and afternoon, which means I usually work out during lunchtime. After I work out, I rinse off in the shower (I don’t wash my hair because I’m oil-training it), put on a different bra, underwear, and pair of socks, and then put my work outfit back on. As long as I pack two things–clean bra and clean socks–I feel and smell clean.” —Nika, 25
Make every minute count
“I only get a one-hour lunch break, so I have to use those 60 minutes wisely so that I’ll have time to work out and eat before getting back to work. Thirty minutes before my lunch break, I eat either a banana or a granola bar so that I’ll have the energy to get right into the workout when I get to the gym. Then, when I get there (it's a five-minute drive from my office), I’ll put on deodorant to help keep the smell at bay. For my workout, I usually cut my rest time in half between sets when I’m strength-training, so instead of one minute between sets, I rest 30 seconds. After my workout, I’ll spray myself with perfume, brush up my makeup if needed, eat one of my meal-prepped meals in the car, and then get back to work just in time.” —Rachel, 23
Mask those tell-tale gym smells
“I wear both antiperspirant and deodorant both before and after class, I always carry deodorizers for my sneakers, and I also use perfume. That way, when I leave the gym, I’m not musty or carrying a sweaty odor. I’m all about smell-patrol, but I never overdo it. My tip: Instead of spraying your perfume onto your skin directly, spray it five feet ahead of you and walk through it.” —Monica, 33
Take a cold shower
“I’m fairly light-skinned, which means if I take a hot shower after my workout, my face gets even more flushed. So when I rinse off after my workout before heading back to work, I take a cool shower, use the hair dryer on cold, and then put on some deodorant.” —Isabella Sofia, 23
Accept that you may be a little stinky
“I’m a cop, and we have a gym at work, which makes it easy to change, work out, and put my uniform back on before going back to work. I put on deodorant before and after working out, but because I wear a thick uniform to work I’ve given up on smelling like flowers all day. For me, being a little stinky is worth it because there’s way more equipment at my work gym than I have at home.” —AJ, 25
“Where I work, work-life balance is really important. My boss knows that three days a week I won’t be in the office from 11:45 a.m. until 1:15 p.m. because that’s when I do CrossFit. Sure, I’ve been at my company for eight years now, which makes this kind of arrangement possible, but I’ve also shown my boss that on the days I leave for a midday workout, I’ll either come in a little early or stay late. My tip is to ask your boss whether or not they’d be OK with you coming in early and popping out during your lunch break on days when you don’t have conflicting meetings. Because my boss knows where I am, he’s more understanding on the days when I’m a little late coming back.” —Maggie, 39
Following the ketogenic diet means sticking to a high-fat, moderate-protein, low-carb meal plan. What’s the purpose? Eating this way puts your body in a state of ketosis, so you burn fat rather than sugar for energy.
Though it wasn’t developed as a weight-loss plan, that’s what keto has become, with hordes of devotees dedicated to obtaining most of their calories from fat and protein and limiting themselves to less than 50 grams of carbs a day. While fans rave about the pounds they’ve shed, health experts say there are some potential drawbacks to the keto diet, such as a loss of muscle mass, diarrhea, and a condition dubbed the keto flu.
Another downside to keto is that you could become deficient in some crucial nutrients that are typically found in foods banned or restricted under keto guidelines. If you follow keto or are thinking about trying it, nutritionists say you should consider taking these five supplements to make up for the nutrients you might miss.
Magnesium
Many high-magnesium foods, like whole grains, bananas, and beans, are not keto-friendly because they contain too many carbs per serving, explains Seattle-based nutritionist Ginger Hultin, RD, a spokesperson for the Academy of Nutrition and Dietetics.
“Magnesium is a mineral that’s important for many cellular functions and helps regulate nerves, muscles, and the immune system,” Hultin says. It also plays a role in building strong bones, maintaining blood sugar levels, and keeping your heartbeat steady. “It is critical for the body to make protein, bone, and DNA, too,” she adds.
Keto devotees can try to meet their recommended intake of magnesium (310 to 320 mg, depending on your age) by consuming keto-approved, magnesium-rich foods like spinach, broccoli, kale, pumpkin seeds, and sunflower seeds. But taking a magnesium supplement can make sure you cover your bases. “Talk to your doctor about possible supplementation but be sure not to exceed the recommendations, as too much magnesium can cause diarrhea,” says Hultin.
Many milk and dairy products don’t work on the keto diet because of their carbohydrate levels—think whole milk or flavored yogurts, both of which have 12 grams of carbs per serving. (Remember, keto followers are advised to limit carb intake to under 50 mg daily.) By largely limiting or avoiding milk products, you also limit your intake of calcium. Depending on your age, women should take in 1,000 to 1,300 mg of calcium daily.
“Calcium is a mineral that helps maintain bone health but also supports muscle and nerve communication,” says Hultin. “It helps the cardiovascular system and supports the release of hormones.” Other foods with optimum levels of calcium that are excluded or limited on keto include fortified orange juice and tofu. “The good news is that you can get calcium from sardines with bones, salmon with bones, kale, and broccoli,” she says.
Yet if you find it hard to eat so many leafy greens or you dislike fish, that’s where a calcium supplement comes in. “Talk to your doctor about how much calcium you may need to supplement with based on your diet and your needs,” she advises.
Think of iron as the fuel that allows every cell in your system to function properly. “Iron is a mineral the body needs to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body,” says Hultin. Without the 18 mg of iron recommended daily for non-pregnant women between ages 18 and 50, you’ll feel lethargic and weak, and your skin may appear paler.
Many keto-approved foods contain excellent amounts of iron, says Hultin, such as beef, some fish, and oysters. However, other solid iron sources are restricted or excluded from the keto diet, like fortified breakfast cereals, lentils, tofu, and beans, she says.
Getting adequate iron is even more challenging if you are a vegetarian or vegan on keto, since you can’t consume animal products. Leafy greens, like kale and spinach, are good plant sources of iron, but the type of iron they contain is not easily absorbed by the body. To ensure that you’re getting the right amount, a daily iron supplement is a smart idea. Make sure you try to meet your needs through the diet, and check with your doctor if you may need supplementation,” says Hultin.
Getting sufficient amounts of vitamin D is hard even if you’re not on keto. The sunshine vitamin is made by the body when skin is exposed to the sun—and direct sun exposure is something many people try to avoid to lower the risk of skin damage and skin cancer. Though vitamin D is also found in some foods—such as milk, orange juice, and cereal—these items are limited under keto because of their high carb counts.
But vitamin D is essential. “Vitamin D is necessary for bone health, and being deficient for a long period of time can lead to the development of brittle bones and fractures,” says New York City nutritionist Natalie Rizzo, RD. It gives you energy, powers your immune system, and may even help ward off depression.
To get your recommended daily intake (600 IUs), you could turn to keto-approved fatty fish such as salmon and tuna, or up your intake of eggs—a keto favorite thanks to the high-fat yolk. But with so few food options, a daily vitamin D supplement can come in handy. Check with your physician for the right amount based on your needs.
You need fiber to keep your GI tract running smooth and to avoid digestive buzzkills like constipation. But most sources of fiber come from carbohydrate-rich bread, grains, fruits, and vegetables, and these are not keto-friendly.
“Since these foods are limited on the keto diet, so is your intake of fiber,” explains Rizzo. When you lack fiber, it opens the door to other health risks too, such as obesity, heart disease, and a higher risk of developing colon cancer, she says.
“Because you can eat some carbs on keto, you should opt for fiber-rich veggies, such as broccoli and cauliflower,” she advises. But since it would be tough to fill your entire diet with these day after day, a daily fiber supplement could be a big help. Rizzo suggests talking to your doctor about the best one for you and how much to take. You don’t consume too much and end up with loose stools or diarrhea, she warns.
SENIOR FUND ADMINISTRATOR: BONDS AND MONEY MARKET (BELLVILLE) in Western Cape | Other Finance/Accounting | Job Mail | 4301873
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An opportunity in Grahamstown for Accounting graduates!
This is a chance for graduates to gain valuable work experience and have the opportunity to grow within a dynamic organisation.
This position will be responsible for the accounting function across a couple of companies. It includes the standard bookkeeping, month end journals, VAT returns and the implementation and monitoring of various reporting systems.
MINIMUM REQUIREMENTS:
B.Comm Accounting or equivalent qualification
TO BE SUCCESSFUL IN THIS ROLE YOU WILL NEED:
High attention to detail
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Ability to work under pressure in a deadline driven environment
A criminal corruption investigation will be conducted after Chinese electric bus company BYD paid for accommodation and meals and a high-speed train ride for City of Cape Town (CoCT) transport officials on a trip to China – a year before the company was awarded a tender for a pilot project as a “sole provider”.
This trip was in August 2015, but the project was put out to tender in February 2016.
In August 2016, the tender was awarded to BYD.
Part of the deal with BYD was that they would build a plant in Atlantis, but this has thus far not materialised.
This is one of the alleged cases of corruption and maladministration that law firm Bowmans investigated at the behest of the City of Cape Town.
After the Cape Town City council adopted the report in a dramatic council meeting on Thursday, criminal investigations will be instituted against Cape Town Mayor Patricia de Lille, Mayco member for transport Brett Herron and City officials, including suspended transport and urban development authority commissioner Melissa Whitehead.
De Lille is however not directly implicated in the BYD affair, although there are allegations that she protected Whitehead.
De Lille informally met an official from BYD, but told Bowmans she did not remember the conversation.
Trip to China
The story starts in October 2014, when Herron and Deputy Mayor Ian Neilson found themselves on an electric bus in Hangzhou, China, attending the Sister City Mayors’ Conference.
The Bowmans report states: “BYD presented their electric-powered bus technology to them, in which Herron apparently expressed an interest”.
Correspondence between Herron, City officials and BYD commenced.
“At that point in time, it is apparent that the CoCT’s interaction with BYD was focused on attracting them to invest in the Atlantis SEZ (special economic zone) rather than on purchasing electric buses from them,” reads the report.
Eventually, the correspondence between the City and BYD resulted in an invitation to visit BYD in China.
The report finds that as the arrangements for meeting with BYD in China were being made, it “is apparent that BYD had already at that stage been identified as potential suppliers of electric buses to [the City’s transport department] by at least Herron and Whitehead and that there had been an exchange of information in respect of specifications and pricing.”
The City’s payment documents indicate that it paid for visas, airfare, hotel accommodation for five nights in the Chinese city of Shenzhen and subsistence and travel allowances for the three officials – Herron, Whitehead and the City’s fleet and asset manager James Groep. No evidence of payment for expenses incurred in relation to return travel between Shenzhen and Changsha – where BYD is based – nor any accommodation in Changsha appears in the City’s payment documents.
The report further states that there is no evidence of any credit granted in respect of the accommodation for August 4, 2015, when the City’s delegation was hosted by BYD in Changsha.
In Bowmans’ interview with Groep, he stated that the only BYD electric bus plant they had visited was situated in Changsha.
“He later, via email, identified the hotel that they had stayed at as being the ‘Huawen Yuexi Hotel’ and stated that, while he was not involved in arranging the trip, he assumed that BYD had paid for both the train travel between Shenzhen and Changsha and the hotel accommodation in Changsha,” the report reads.
Feedback report‘largely silent’
The delegation provided a feedback report to De Lille.
“Notably, the feedback report is largely silent on the potential foreign investment by BYD, which constituted a considerable portion of the motivation for this travel,” reads the report.
Bowmans found that no transport and accommodation expenses appear to have been incurred by the City in respect of the Changsha visit, nor were expenses for the Changsha visit recorded in the trip approval report or the feedback report.
Whitehead told Bowmans that she didn’t include it in the feedback report as it was not a “travelogue”.
In De Lille’s response to Bowmans, she states that she was not aware that BYD paid travel and accommodation costs.
“The motivation for the visit to BYD explicitly stated that the costs would be paid for by the City,” reads De Lille’s response.
“The mayor would not have approved the overseas travel and the motivation for the visit to China had she been aware that BYD was paying for any of the costs related to the visit to BYD. We point out that the travel arrangements for the visit were made by officials tasked with this duty. The mayor accordingly accepted that the officials would act in accordance.”
In his response to Bowmans, Herron said he did not know BYD paid for the Changsha trip and therefore did not declare it.
“Our client (Herron) was aware that officials were in the very early stages of exploring whether BYD could be sourced as a ‘sole provider’ prior to the trip to China. However, it is important to note that our client is not involved in any procurement/tender process, and was certainly not involved in any facet of this specific process either,” reads Herron’s response to Bowmans.
“Our client takes exception to the fact that he is accused of receiving benefits from BYD. Our client did not receive any benefits from BYD and he is not aware of any official from the City of Cape Town that received any benefits. His rights in this regard are specifically reserved,” Herron’s response reads.
“BYD did supply lunch in their boardroom on a couple of occasions, and the delegation was taken out to dinner on a couple of occasions during the trip. If this is considered a separate benefit to the hosted trip itself, which our client denies they are, then those are the only benefits that he received during this trip.”
White also denied that the accommodation or travel constituted a benefit.
“I am not aware of any benefits which were received by any City official, including myself, from BYD and/or any of their agents and/or representatives, other than the token painted teapot which I declared,” reads her response Bowmans.
Whitehead said BYD arranged the itinerary, which indicated that we would be staying in Shenzhen and travelling to Changsha for a day trip. BYD then changed the itinerary, necessitating the overnight stay in Changsha.
“BYD changed the programme after the City had already paid. The City could obviously not pay twice or forfeit the monies which had been paid. BYD was informed of this and indicated that they would pay for the accommodation in Changsha as they had changed the itinerary,” reads her response.
“The City therefore did not pay twice or pay a penalty for changing a booking already paid for.”
The report states that when Herron, Whitehead and Groep returned to Cape Town on August 7, 2015, “the attempt to procure electric buses upon the basis that BYD was a single source provider, accelerated considerably”, according to evidence found in the contents of emails between BYD and City officials and confirmed in recorded interviews with the various officials involved in the process.
‘Fruitless and wasteful expenditure’
Bowmans came to the conclusion that “the omission of any mention of the delegation’s trip to Changsha, being the location of the only electric bus manufacturing plant and two independent bus operators visited by them (key objectives of the journey as stated in the trip approval report), may have been intentionally designed to avoid disclosure of BYD’s payments in that regard”.
It also found that Whitehead’s submission that the feedback report was not meant to be a “travelogue” as a reason for omitting their trip to Changsha, had little merit and that Herron’s submission that he did not prepare the report, but signed it, could not absolve him from liability for misleading De Lille and the City.
“That he admits to have known that five nights’ accommodation were booked in Shenzhen, while also admitting to spending a night in Changsha without ever asking questions about the hotel arrangements and later endorsing a report that inexplicably did not disclose the Changsha visit, supports this view,” reads the report.
“His averment that the trip was arranged by Whitehead’s office appears to be incorrect. The contact person reflected on the trip Approval report is Paulse, the Executive Support Officer assigned to his office.”
Bowmans said that in light of the meals BYD paid for, a reduction of the subsistence allowances paid to them ($115 per day) was appropriate in terms of the prescripts of the 2015 Department of Public Service and Administration’s manual.
Bowmans also said, since the delegation only spent four instead of the five nights booked in the Crowne Plaza Hotel in Shenzhen and since there appeared to have been no attempt to recover or limit wasted costs, fruitless and wasteful expenditure of R6 600 had been incurred.
Bowmans also found that evidence existed that Whitehead continued to deploy and direct considerable City resources in pursuit of achieving an “overtly irregular procurement process”, despite recorded warnings by three City officials that the single source process in the circumstance was untenable.
“We submit that Whitehead ostensibly thereby caused fruitless and wasteful expenditure and that such conduct amounts to an act of financial misconduct,” the report reads.
Bowmans also found that Whitehead’s and Herron’s own versions that they had conducted prior research with other electric bus manufacturers, confirmed their knowledge that BYD was not the only source of electric buses at that time.
“It follows thus that any endeavour to procure the buses from BYD upon a single source deviation would therefore have been intrinsically irregular,” the report reads.
Recommendations for disciplinary proceedings
Bowmans also found that Herron was by his own admission aware that BYD was a potential supplier of electric buses to the City, “but nevertheless, for reasons he has failed to adequately explain, involved himself in pre-engagement discussions with them”.
However, Bowmans stated they did not find evidence that he influenced the procurement process in contravention of the Municipal Finance Management Act.
Bowmans recommended that “sufficient evidence existed to sustain a reasonable suspicion that” the Prevention and Combating of Corrupt Activities Act (PCCA) might have been contravened.
The City is obliged to report this to the police.
“It is in any event likely that much of the information required to establish the precise facts of this matter, will only become available by virtue of the powers afforded [in] a criminal investigation,” the report reads.
Bowmans further recommended that the City institute disciplinary proceedings against Herron, Whitehead and Groep for contravening the City’s supply chain management policy by accepting hospitality from BYD and because they failed to declare it, as well as for incurring fruitless and wasteful expenditure by not using the booked hotel accommodation.
Another recommendation was that the subsistence allowances paid to Herron, Whitehead and Groep be recalculated and measures be instituted to recover any overpaid amounts.
Bowmans also recommended that disciplinary action should be instituted against Whitehead for an act of financial misconduct for her deployment and direction of the City and achieving an irregular procurement process in relation to the single source procurement of BYD electric buses during August 2015.
They also recommended that the City establish a special committee to determine the extent of the influence of Herron’s involvement in the BYD procurement and whether such conduct amounted to a contravention of the Municipal Finance Management Act.
‘I have nothing to hide’
In a statement on Thursday, Herron expressed his outrage at the Bowmans report. A day before, De Lille also questioned Bowmans’ credibility.
“I have handed the report to my lawyers and I intend to take whatever steps are deemed necessary to clear my good name. I shall pursue a claim for damages against those who have sought to unlawfully and without just cause insult and defame me and damage my reputation,” Herron said.
“The one Bowmans report states that my involvement in the procurement process ‘has not been sufficiently established’,” he said.
“This is a flagrant misrepresentation of the indisputable facts contained in their own report, and is therefore a false conclusion as the report contains no allegation, no prima facie evidence, no direct evidence, no inference nor any suggestion by any person or document that I was involved in the procurement process at all.”
“As a result I can only surmise that it is based on their own unchecked bias, alternatively it is based on external influences that are not disclosed in the report. The conclusion that something corrupt happened, or that I influenced the procurement process, is so poorly constructed, it is hard to believe it was properly considered by a legally qualified person before being presented.”
He also said he would not repay any costs as he “was in no way responsible for the last-minute changes which resulted in the change to the itinerary and the wasted hotel cost”.
“I wish to state categorically that I have nothing to hide and that my conduct at all times has been beyond reproach.”
De Lille has consistently described the allegations against her as a smear campaign.
The Namibian government has reportedly agreed to lease four farms to a Russian billionaire, Rashid Sardarov, for 99 years, a move that has been described by opposition parties as “modern-day land grab”.
According to The Namibian, the decision to “unanimously” lease the four farms to Sardarov was approved by Cabinet, and it was said to be “in the best social and economic interest of the country”.
The farms were valued at N$43 million, and measured a combined 17 000 hectares, the report said.
Namibian Finance Minister Calle Schlettwein reportedly defended government’s decision, saying the leasing of the four farms to Sardarov was a “better deal”.
The country’s land reform minister Utoni Nujoma concurred, adding that the move was necessitated by “considerable economic benefits that will accrue to Namibia”.
But a New Era report said opposition parties and civil society organisations were against the decision, describing it as “modern-day land grab”.
“This is what in modern-day is called the new scramble for Africa, [which] is how it played out in Uganda, Ethiopia and Kenya.
Modern-day scramble for Africa
“This is the modern-day land grab – they come under conservation, under investment. In Uganda, Ethiopia and Kenya never will you see locals being shareholders. Modern-day scramble for Africa, Namibia has entered the race,” Landless People’s Movement’s (LPM) leader Bernadus Swartbooi was quoted as saying.
The Russian billionaire owned at least 10 farms in the southern African country, another report by The Namibian said.
Sardarov was believed to have acquired land for nearly N$200 million in 2012 and 2013.
“I believe that we should have difficult conversations, as Namibians, with the aim of finding peaceful and sustainable solutions to the challenges of inequality, landlessness and outstanding pains of genocide,” AFP quoted Geingob as saying.
“If we don’t correct the wrongs of the past through appropriate policies and actions, our peace will not be sustainable,” the president warned.
Sydney – Disgraced Australian opener David Warner walked off the field mid-innings after being sledged during a Sydney grade game on Saturday, reports said.
The former Test vice-captain, who is serving a 12-month ban from international and state cricket for his role in a ball-tampering scandal, was batting for his club Randwick-Petersham at the time.
He had moved into the 30s when the incident unfolded, news.com.au reported.
The left-hander was apparently not happy with a jibe from an opposition player and told an umpire he was removing himself from the game.
The nature of the sledge was not known.
According to reports, a number of his teammates talked him into returning and he agreed after several minutes, going on to smash a century.
The drama lit up social media, with many not happy at Warner’s reaction.
“Again, it is all about him,” said one Twitter comment. “Umpires are there to deal with on field incidents, but not David ME ME ME Warner.”
But the polarising figure also won support, with one fan calling for his immediate reinstatement to the struggling Australian team.
“David Warner has scored another century today 100 not out. Cricket Australia reinstate the legend,” tweeted Dan Stapleton.
Warner, along with Steve Smith, was sent home in disgrace and banned over the tampering scandal during the third Test in South Africa in March.
He was blamed as the instigator of the incident in which Cameron Bancroft attempted to alter the ball with a piece of yellow sandpaper.
Weirdness in Sydney Grade cricket. Dave warner, on 35, just walked off the field in the middle of the over. Told the umpire “I’m removing myself from the game”. Apparently it was because of a sledge. He walked off, then came back out to bat 2 mins later. #Cricketpic.twitter.com/jX0lihgLxU
You can stage a coup on kilojoules and lose weight without ruining your life or eating a single rice cake: Just follow this simple advice. You might even be surprised by how easy (and delicious) some of these tips are to follow.
1. Always eat a big breakfast
No more Fruit Loops – you want some protein and fat. Scrambled eggs and a few sausage links will keep you fuller longer than an airy doughnut will. Try our Pizza Eggs recipe for a tasty take on a breakfast staple.
We’re talking three good snacks and three healthy meals. But what do you serve during the rugby game if you can’t have chips and dip? Mixed nuts – especially almonds – will satisfy your craving for something crunchy while helping to build muscle.
3. Just say no to starches
Foods like pasta, white bread and potatoes make you fat. If you must have pasta, make yours whole wheat. Same goes for bread, and swap white potatoes for sweet potatoes. Just don’t eat too much!
Yes, you have to hit the gym, and no, lifting beer cans during happy hour doesn’t count. The muscles you build will not only improve your performance, they’ll stoke your metabolismso you burn kilojoules long after your workout is over.
5. Think before you eat
Don’t just stuff your face with the stale cookies left over from the holidays, eat what tastes good and what’s good for you. Take your time eating; you’ll stay fuller for longer.
6. But have fun once in a while – or once a week
Stifle those cravings for too long, and you’ll be miserable and might fall off your new plan forever. Just splurge reasonably – two slices of pizza, not the whole thing.
It’s easier to alternate between hard and easy running instead of going for a long run – especially if you don’t like running. Plus, you’ll be done faster and burn more fat. Break your speed limits by boosting your speed with intervals. You’ll not only get faster, but your gut will flatten in no time.
9. Never, ever drink sweetened soda
But go ahead, have a glass of wine now and then. Low-carb beer is fine, too, in moderation.
Registered RN/Midwife in Durban Central | Nursing | Job Mail | 4299847
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Requirements: Registration with the South African Nursing Council as a Registered Nurse/ Midwife or equivalent NQF 7 qualification . Relevant qualification and 2 Year experience within a specialist area – NICU/PICU Advanced Computer Literacy Flexible in working hours/Shifts. Capacity to implement and maintain standards of health practice required from all accredited bodies and appropriate health legislation.
QUICK SPECS
