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Before I found my Feel Great Weight, I tried every diet out there. From South Beach to Atkins, I was all about a diet with a regimented meal plan. And while initially I would lose weight, I was never able to keep it off. The culprit? Forcing myself to eat foods that just weren’t right for my body.
While I can’t say I liked sticking to restrictive diets, they did teach me something about myself. Sure, I could follow specific eating plans for a short while, but these foods weren’t really fueling my body. Initially, that scared me. If I veered off the egg white and burger sans bun path, how could I possibly eat foods I liked without gaining weight? So I assessed what I was eating on those dietsplus why those meals left me unsatisfiedand made some tweaks to my everyday diet.
The end result? I’m at my goal weightand I’m eating foods I love that leave me full of energy. Here’s how I moved beyond diet foods and found the right fuel for my lifestyle.
Breakfast
Dieters choice: Egg whites with steamed asparagus
Not quite: I’m a morning exerciser, so after throwing together egg whites and steamed asparagus and quickly doing the dishes, I was completely frazzled during my commute to work. And while I love a good omelet on the weekends, this breakfast was a little low in protein (thanks to the missing yolks) and completely carb deficient, so I was always ravenous by the time I got to my desk.
Just right: Oatmeal. I started eating the instant packets because they were easy to pack for my commute. I could easily eat one at my desk, stretching out the time between breakfast and lunch. Plus, it’s quick, easy, and budget-friendly. I never get bored with eating the same thing day after day because I experiment with different ingredients in my oatmealraisins, nuts, berries, and peanut butter (hello, protein!). Oatmeal satisfies me for hours and, more importantly, I enjoy eating it. In fact, I like it so much, I still eat it almost every morning for breakfast.
Istockphoto
Lunch
Dieters choice: Fruit smoothie
Not quite: I was never really satisfied. I loved the idea of eating multiple servings of fresh fruits and veggies at once, but I never felt content after drinking my meal. I missed the act of chewing my food. Plus, I realized that I like eating lots of different components in my lunch to feel satisfied.
Just right: A big salad filled with all of my favorite raw veggies, an individual serving of Greek yogurt with a 1/4 cup of cereal and nuts stirred in, and a piece of fresh fruit. Yes, you really can eat all that for the same amount of calories as the smoothie! And better yet, I feel much more satisfied when I eat lots of different tastes and textures. Plus, the yogurt is a sweet ending to my meal, which means that I’m not left craving dessert.
Istockphoto
Dinner
Dieters choice: Burger (minus the bun), steamed broccoli, and a side salad
Not quite: How boring! Steaming veggies made them taste like diet food and ditching the hamburger bun made me miss my beloved carbohydrates, they’re not all bad!
Just right: Grilled veggie burger with a whole-wheat bun, homemade sweet potato fries, and a side salad. Carbs get a bad rap, but I realize that I need healthy carbs with filling fiber to feel satisfied. Plus, eating a few servings of vegetablesin the veggie burger and on the side fills me right up and keeps me satisfied for hours. Occasionally I’ll swap out the fries for a side of roasted vegetables, which have so much more flavor than the steamed stuff!
What diet foods just didn’t work for you? What keeps you satisfied and full of energy?
Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.
Step 1
Beat coconut cream in a medium bowl with an electric mixer on high speed until thickened and very soft peaks form, 1 to 2 minutes. Beat heavy cream in a separate bowl on high speed until thickened and medium peaks form, about 2 minutes. Gently fold coconut cream into whipped cream; fold in coconut sugar.
Step 2
Slice off top and bottom of citrus fruits. Stand them on end and use a knife to remove peel in strips from top to bottom. Holding fruit over a bowl to catch juices, section grapefruit and oranges between membranes, discarding membranes; reserve 1/2 cup citrus juices. Combine citrus sections and pineapple in a medium bowl; drain.
Step 3
Place 2 cups of the angel food cake pieces on the bottom of a 12-cup trifle bowl; drizzle cake pieces with 2 tablespoons of the reserved citrus juice. Top with 1 1/2 cups of the fruit mixture, 3 tablespoons of the coconut flakes, and 2/3 cup of the cream mixture. Repeat layers until bowl is full (about 5 layers, depending on depth and height of bowl). Serve immediately or chill until ready to serve, up to 2 hours.
Isolating muscles is so last year. Unless you’re rehabbing from an injury or working to strengthen a weaker part of your body, the rule of thumb should be to work as many muscles as possible with each exercise (while of course maintaining good form). The more muscles you can incorporate into each set, the more effective and efficient your workout will be.
You don’t need more time to work out; you just need more intensity. By swapping these five simple exercises you can maximize your effort and calorie burn while minimizing your time spent at the gym.
While a leg press is good for isolating your quads, it leaves something to be desired as a total-body exercise. The truth is you have to add so much more weight on a leg press machine to get the same effect that squatting vertically would have. And whereas the leg press includes little to no stabilizer muscle involvement (because the machine gives you total upper body support), squatting forces you to recruit those stabilizer muscles groups in order to complete each rep. That is, your hip adductors (inner thighs) to keep your knees spaced shoulder width apart, as well as your ab muscles to hold your torso in place as the knees bend. Talk about a full body exercise. Don’t forget to keep the knees right on top of the heels as you squat down—less pressure on the joints and you’ll really feel those hamstrings and glutes fire.
RELATED: 18 Moves to Tone Your Butt, Thighs, and Legs
In terms of overall total body effectiveness, we all know that the plank is superior to the crunch. By holding your entire body in an isometric contraction you’re strengthening everything from your abs and glutes, to your legs, back, and chest. But we’re cranking it up a little further. Adding some sort of balancing factor to your plank—in this case a BOSU ball—will have your whole body, especially your core, feeling the burn in no time. Simply place your forearms on the rounded side while you do your plank. You can also try them with your arms on the flat side. Once you master holding your BOSU ball plank for at least 30 seconds, start adding in some variations—slow mountain climbers and then adding a twist to the opposite side as you bring the knee into the chest are just a few to get your mind working. Any variation after that is fair game. Get creative!
RELATED: 20 Ways to Do a Plank
Despite popular opinion, a pull up is a much more effective way of targeting those guns than a typical curl would be. Plus, with a pull up, you’re working your entire upper body and engaging your core muscles too. The key is intensity. You can’t cheat a pull up; you either got it or you don’t. And don’t get discouraged if you can only muster one or two to start, know that you’re still exhausting your muscles and therefore building strength. If the thought of even one seems daunting, try wrapping a resistance band around the bar and hook your feet (or bent knees) into it for some assistance getting up. Then, once you become more proficient you can take the band away and start to add more repetitions.
RELATED: 10-Minute Workout for Defined Arms
If you’re one of those people who loves to sit on the bike and occupy your upper body with a book or magazine while your lower body does all the work, listen up. Cardio success is not about the number of calories burned during your 45-minute session. It’s about elevating your heart rate enough for a prolonged period of time (about 20 minutes at 80% or higher) to achieve the “afterburn†effect, boosting your metabolism so you continue to burn additional calories throughout that day and the next. The VersaClimber is a great option because it incorporates upper and lower body movements at the same time, which not only keeps you engaged in the workout but also means you can cut your time spent on the machine in half. So, give it a try. In addition to preventing boredom, switching up your cardio routine will keep your body guessing and you on track to achieving your fitness goals. (Try this VersaClimber workout.)
Contrary to popular belief, the bench press is not the best move for the upper body. While it may do a good job of isolating a few specific muscles, using two dumbbells instead of the traditional bar will increase your range of motion and recruit more muscles in the shoulders and back as well. Not only that, but you can add some core work into the equation by alternating arms one at a time to challenge your balance and force those abs to join the party. If you really want to kick it up a notch, try switching out the bench for a Swiss Ball and get some more stabilizers involved!
Looking for more ways to enhance your workout? Try 5 Upgrades to Your Favorite Body Weight Moves and 7 Workout Habits You Should Drop Now.
Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.
A panel assisting President Cyril Ramaphosa with appointing a new National Director of Public Prosecutions (NDPP) has published a shortlist of candidates for the job. They’ll be vetted and interviewed and three names will be given to the president who will then decide on who will lead the National Prosecuting Authority (NPA).
Mandy Wiener takes a look at the good, the bad and the ugly of the shortlist.
Shamila Batohi has been a senior legal advisor to the prosecutor at the International Criminal Court since 2009. Prior to that, she was Director of Public Prosecutions (DPP) in KwaZulu-Natal. She achieved notoriety when she famously led the prosecution of disgraced Proteas cricket captain Hansie Cronje at the King Commission.
In 1995, Batohi was part of a multi-disciplinary team mandated by then-president Nelson Mandela to investigate hit squad activities in the police during the apartheid years.
Batohi has an illustrious pedigree, barring a minor blight. There was a minor controversy around her when a R1250 speeding fine was withdrawn against her when she was the KZN DPP, although this was attributed to an administrative error.
She has sufficient knowledge of the inner workings of the NPA but her stint abroad means she would be coming into the job untainted by the last decade or so of internal politics that has ripped the organisation apart.
Advocates who have worked with Western Cape DPP Rodney de Kock describe him as “fair-minded” and “independent”. While he’s lauded as a very capable manager, he is not known for his litigation skills and is said to rely heavily on Zuma prosecutor Adv Billy Downer for guidance in complex legal matters. Having said that, he is very experienced in the role of DPP as he’s been in his office for nearly fifteen years.
It was De Kock who negotiated the plea bargains with the killers in the high profile Dewani case and he also drove the extradition of the Honeymoon murder accused.
De Kock is not seen as a firebrand or particularly dynamic but he is well regarded by his underlings. Crucially, he is viewed as “incorruptible” and it is thought that he is a real contender for the top job.
Andrea Johnson is a petite, fiery prosecutor, one who is regarded by her colleagues as highly principled. She says it like it is, but will always ensure her actions are proper and that she is “doing the right thing”. Johnson, who was schooled in the small KwaZulu-Natal town of Scottburgh, was fast-tracked through the echelons of the civil service.
Her first job was prosecuting in Alberton before she did a short stint in the district courts where she was the first junior advocate to secure a life sentence at the time. She became a senior state advocate in the late 1990s, and in 1999 was amongst the first batch of prosecutors assigned to the Scorpions special unit.
Johnson has worked closely with former prosecutor Gerrie Nel on several high profile cases and was mentored by him. She was part of the team who successfully convicted former national police commissioner Jackie Selebi of corruption in 2010. She was also Nel’s junior in the prosecution of Oscar Pistorius. After Nel left to head up AfriForum’s private prosecutions unit, Johnson led the NPA’s team against Pistorius in the Supreme Court of Appeal (SCA).
Matric Luphondo has been the chief prosecutor in Pretoria for well over a decade. He is held in high esteem by his colleagues in the capital city and has avoided controversy while in the job. He is considered a solid candidate for the job of NDPP.
If you’re looking for a defining moment in Luphondo’s career, cast your mind back to 2008 when Gerrie Nel was arrested on trumped up charges at his house and hauled before court. It was the height of the vicious battle between the SAPS and the Scorpions and Nel was leading the investigation into Selebi.
It was early in January and most court officials were still on leave. It had been a confusing day of scuttling between courts and finally, after 16:00, when business was closed for the day, Nel was about to appear in the Magistrate’s Court. Only, there was no prosecutor. Luphondo arrived to the rescue in shorts and flip flops and took on a case he knew nothing about. He also had the foresight under pressure to see that it was a nonsense stitch-up and he declined to prosecute Nel, releasing him from custody. His colleagues point to that decision as an indication of his integrity.
Very little is known about Mike Makhari, except that he is an attorney. He’s also not to be confused with the more high profile senior counsel William Mokhari. (If you know more about him, let us know!)
Naomi Manaka is an advocate at Maisels chambers in Sandton, where she has worked alongside some of the best criminal silks in the country. Manaka did her pupillage with Adv Gcina Malindi SC. Her colleagues describe her as very fair and capable. “She could be a character out of Suits or The Good Wife,” one quipped.
Manaka spent many years as a regional court magistrate and knows the workings of the justice system inside out, having gained first-hand experience. She was the presiding magistrate in the Benedict Vilakazi rape trial. She also did a stint as an acting judge in Johannesburg. Manaka definitely mixes it up in the big leagues, having taken briefs from various government departments, the ANC and former Gauteng Hawks boss Shadrack Sibiya.
Siyabulela Mapoma, also known as ‘Saaks’ has experience across the legal board, having done stints as a prosecutor, a magistrate, at the Bar and in the corporate sector.
Mapoma is currently an advocate at the Bhisho Bar, practicing in East London and Mthatha. He was also a member for a time at the Maisels group in Johannesburg. He was admitted to the Bar in 2012, after leaving the NPA where worked under Glynnis Breytenbach.
Mapoma has an LLB from the University of Transkei and an LLM from UNISA. He was a public prosecutor in Mthatha, Butterworth and Elliotdale before becoming a magistrate at the Elliotdale Magistrate’s Court.
He then went on to become a senior state advocate at the Specialised Commercial Crimes Court in Pretoria. He was a deputy director of public prosecutions at the Scorpions and the regional head of the Scorpions in the Eastern Cape.
After leaving the NPA, Mapoma got a job as the general manager for legal services at Transnet.
Mapoma is a dark horse but has the credentials for the job of NDPP.
While temporarily filling the role of acting DPP for KwaZulu-Natal after Shamila Batohi left for the ICC, Simphiwe Mlotshwa stood firm. He insisted on persisting with the prosecution of two ANC politicians implicated in the infamous ‘Amigos’ trial. He reportedly had a fall-out with his superiors at the NPA over his decision to proceed with the prosecution of MEC Mike Mabuyakhulu and legislature speaker Peggy Nkonyeni on corruption charges.
As a result, Mlotshwa was removed from his job as DPP for refusing to bow to pressure. According to Johan Booysen, who was head of the Hawks in KZN at the time, Mlotshwa was also put under immense pressure by acting NDPP Nomgcobo Jiba to prosecute him. Again Mlotshwa dug in his heals and refused and made an affidavit to this effect. Mlotshwa was subsequently replaced by the highly controversial Moipone Noko.
Mlotshwa went into private practice and is currently at the KZN Bar with chambers in Pietermaritzburg.
Since being appointed as DPP in KZN, Moipone Noko has courted controversy. She was viewed as an ally of former president Jacob Zuma and Jiba, now suspended. She has been on the sharp end of criticism from Booysen, who argues that she has “made a mockery of the principle of prosecution without fear or favour since she was appointed by Nomgcobo Jiba”.
Noko instituted charges against Booysen related to the so-called Cato Manor death squad. She also withdrew charges against businessman Thoshan Panday (a business partner of Zuma’s son, Edward) and Colonel Navin Madhoe, who Booysen says attempted to bribe him with R2m to scupper a corruption investigation. Booysen laid charges of defeating the ends of justice against Noko in 2016 after she had given misleading evidence in that matter.
In 2013 Noko was also behind the withdrawal of charges of intimidation against one of the president’s wives, Thobeka Madiba-Zuma. The charge had been lodged by a Madiba-Zuma’s apparent 23-year-old domestic worker.
Earlier this year, retired KZN judge President Chiman Patel was awarded damages of R900 000 – believed to be one of the biggest ever awards in South Africa – in his claim against Noko for malicious prosecution and reputational damage.
He sued Noko and the NDPP after being charged with crimen injuria relating to an incident in his chambers with a stationery clerk in 2013. He was summoned to appear in court a year later. Two months later, when the trial was due to start, the charge was withdrawn without explanation.
Gauteng Judge Aubrey Ledwaba was critical of Noko in his ruling.
“She [Noko] was not a good witness and did not execute the duties reasonably expected from a Director of Public Prosecutions. She gave long-winded and argumentative answers when she testified,” the judge said. He found that the Noko, “who was intent on seeing the matter being heard in a criminal court”, the national director, and the prosecutor handling the case had acted with an intention to injure Patel.
Noko is a surprise inclusion in the shortlist as her appointment as NDPP would be seen as a continuation of the Jiba era and would draw harsh criticism from civil society and opposition parties.
Ever the bridesmaid, never the bride, Silas Ramaite is currently the acting NDPP and has been asked to do the job as a stand-in on many occasions.
Usually his position is deputy national director responsible for administration and the office for witness protection. He has served as deputy director for 15 years.
A career prosecutor, Ramaite holds several degrees including an LLD specialising in Constitutional Law from UNISA. He was granted silk status in 2001. He has also worked as an interpreter, clerk of the court, public prosecutor and magistrate. In 1997, he was the chief evidence leader in the Goldstone Commission appointed to look into allegations arising from the TRC.
In 2011, Ramaite was in trouble with the law after he allegedly crashed his luxury Jaguar into a Nissan bakkie in Limpopo while driving drunk. The Louis Trichardt Magistrate’s Court released him on R1000 bail, but charges of reckless and negligent driving and driving under the influence were later withdrawn, pending blood test results.
More recently, he’s been at the centre of a sex tape controversy in the NPA. City Press reported that there is CCTV footage showing Ramaite in a compromising position with a female guard in his office. Reports suggest the video may have been used to blackmail him and the story stinks of a dirty tricks campaign as part of an attempt to smear him.
Ramaite is seen as a fine stand-in but not necessarily suitable for the main job. He’s also an unlikely candidate for the position, primarily because of his age. He was on the verge of retirement this year and according to the NPA Act, the NDPP is a “non-renewable term of 10 years, but must vacate his or her office on attaining the age of 65 years”. However, the law does allow the president to retain an NDPP beyond 65 years if in the public interest but for no longer than two further years.
If Ramaphosa is playing for time, he could appoint Ramaite as a stop gap for the next year or two while he waits to see what happens with the elections next year and consolidates his power within the ANC. Then he can appoint the candidate he would really like in the position.
Andrew Chauke is the DPP for South Gauteng, which makes him Joburg’s chief prosecutor. Some in legal circles have raised concerns about Chauke’s potential appointment. In doing so, they have raised two potential issues.
In 2012, Chauke made a decision to provisionally withdraw murder and related charges against then head of Crime Intelligence Richard Mdluli, in relation to a 1999 murder of Oupa Ramogibe. Civil organisation Freedom Under Law took the matter to court and ultimately the SCA overturned a decision by the High Court that the murder charges should be reinstated against Mdluli. Instead, the SCA essentially gave Chauke two months to decide which charges to reinstate. He decided Mdluli would face kidnapping, intimidation and assault charges instead of murder. The Mdluli case was extremely divisive within the NPA, causing a rift between two factions within the organisation.
Chauke also hit controversy when convicted drug trafficker Glenn Agliotti alleged in a sworn affidavit that he had been paid money by the Kebble family. It was claimed that Chauke had been bribed with cash and a set of golf clubs to issue an arrest warrant against a business rival of the Kebbles. He was the head of the Specialised Commercial Crimes Unit. However, the allegations were never tested in court and some have suggested that these allegations are being reprised now in order to ensure Chauke does not get the job of NDPP.
Last year in a response to a question from the DA in Parliament, Justice Minister Michael Masutha provided some clarity on this. He was asked by DA MP Werner Horn if Chauke had declared the set of golf clubs he had received from Kebble.
In the reply, Masutha said: “I’ve been informed that Chauke denied allegations that he had received any presents, including the golf clubs and bags, from Mr Brett Kebble and in fact, he said that he had never met Mr Kebble.”
Chauke was also recently named in the Bosasa scandal when the company’s CEO, Gavin Watson, was secretly recorded, bragging how he planned to lobby Zuma to appoint someone who would “protect” his allies at the NPA.
A secret recording of a meeting between Watson, former Bosasa chief operations officer Angelo Agrizzi and former prisons boss Linda Mti on May 8, 2015, details Watsons plans to discuss with Zuma the appointment of an NDPP.
“Ntlemeza is the right guy at that place, doing what he can. Now we need to get the right person at NPA. Either we get Chauke in, or Jiba or the woman down in Natal. One of them got to… look at what’s happened to Jiba. Jiba is buggered up in the press, he [Zuma] told me that,” said Watson.
Chauke has denied the “patently false and defamatory allegations” that he said appeared to paint him as being “captured” by Bosasa.
He is seen as one of the frontrunners for the position.
Breytenbach was a career prosecutor who was a member of the Specialised Commercial Crimes Unit and dealt with high profile cases. She was suspended from the NPA ostensibly for her handling of a complex mining rights case involving Kumba Iron Ore and Imperial Crown Trading.
However, she has always insisted that she was pushed out because of her insistence to prosecute Mdluli for corruption and fraud. She claimed that Jiba and senior prosecutor Lawrence Mrwebi were behind her suspension.
Breytenbach was cleared of all charges against her, but she left the NPA and joined the DA, subsequently becoming an MP and the party’s shadow minister of justice. Her appointment as NDPP may be seen as problematic because of the contentious nature of her suspension, however she is extremely experienced.
It could be argued that Breytenbach is politically tainted because she has joined the DA. Almost all the NDPPs in the past have been open card-carrying members of the ANC. Bulelani Ngcuka was even the leader of the party in the National Council of Provinces. There is also the argument that Ramaphosa could never appoint someone who is a member of an opposition party. There is something to be said for the credibility of an institution being enhanced by somebody who identifies with the opposition and Ramaphosa would be sending a strong message about rehabiliting the credibility of the NPA if he were to go against cadre deployment. Some legal minds say that according to the law, the president needs to decide on a candidate in consultation with Cabinet and the chances of an ANC Cabinet approving Breytenbach are slim.
Conclusion
The NPA is in dire need of strong leadership. Above all, prosecutors need a capable manager who has the wisdom to choose good lawyers to support them. The preference of many prosecutors I’ve spoken to is to have someone from within the organisation lead them, rather than an outsider being parachuted in. But the history of the NPA over the past decade makes it difficult to find someone who isn’t seen as being from one camp or another. The NPA needs a complete overhaul and is desperate for a director who will instil confidence in the organisation.
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Cape Town – A series of second-half positional shake-ups was required to engineer a Springbok jail-break (29-26) deep into stoppage time against France in Paris on Saturday night.
The Boks, in their always questionable initial team structure – especially as far as the second row and loose-forward alliance were concerned – produced one of their most sterile “first forties” of the season as they deservedly trailed 16-9 at the interval.
But a plethora of vital personnel changes by Rassie Erasmus, which frankly spared the national coach his own blushes, nearer the business end of the dramatic but often low-grade Test match made the all-important difference.
These included the manna-from-heaven step of returning Pieter-Steph du Toit from reasonably unfamiliar No 4 lock to the blindside flank in the 49th minute (big RG Snyman entered the fray at lock), simultaneously allowing Duane Vermeulen to shift from seven to eight in place of the willing enough but less physically assertive Warren Whiteley.
Almost immediately, the Boks stopped being bullied, in several senses, in the tight-loose and began clawing back traction in the expected, floodlit arm-wrestle.
But they also looked an altogether more dangerous crew with the further infusions off the bench of Francois Louw, Elton Jantjies (deadeye place-kicker Handre Pollard moving to inside centre) and Bongi Mbonambi … the last-named player notched the home hearts-breaking winning try off a rolling maul in the 85th minute.
This was no classic showing from the Boks, yet it snapped a two-game losing streak and was also the kind of match that will stand them in good stead at the World Cup for the way they were able to retain composure to the death, despite a lot of things not working for them.
Here’s how I rated the Boks at Stade de France:
Willie le Roux: 5
Not one of the talisman’s better Test matches. Few opportunities to work any attacking magic, and he wasn’t too commanding a figure on defence, where Bok back-three organisation and positional acumen looked generally suspect.
S’bu Nkosi: 5.5
Certainly tried hard to be combative, but an up-and-down performance. Beaten to a high ball near his own line seconds before Mathieu Bastareaud’s try, but swiftly made amends with his own, smartly-finished dot-down two minutes later.
Jesse Kriel: 6
The Boks were so obsessed with box kicking that the outside centre didn’t get many quality ball-in-hand chances. When he did, he sometimes made strong yardage, and his defence was largely unblinking as well.
Damian de Allende: 5
Failed to produce the energy displayed a week earlier at Twickenham, and missed a few tackles. Hauled off with just under 15 minutes left.
Aphiwe Dyantyi: 5.5
Lively and predatory, as has become customary. He was nearly the match-winner as the final pass to him in the 83rd minute in his corner “try” was ruled just forward. But he does continue to be coaxed off his defensive line too easily, causing Bok trauma on the scramble.
Handre Pollard: 7
Cool-headed showing, even if much of the tactical kicking was dominated by his halfback partner. His place-kicking was flawless, though, as his five penalties and two conversions (19 points) made a massive difference in the final analysis. Promising when he shifted to No 12, into bargain.
Faf de Klerk: 4
Stays an enigmatic factor, as this was one of those “off” days for the little dynamo who has otherwise been so sprightly for much of 2018. Absurd over-emphasis on box kicking (though under instruction?) and many were misdirected. Unusual defensive indecision in French hooker Guilhem Guirado’s try.
Warren Whiteley: 5
“Not a big factor in the game” was the verdict from former Bok No 8 and coach Nick Mallett, which was about right. Made some tackles and put occasional pressure on French lineout, but little oomph otherwise.
Duane Vermeulen: 7.5
Was going well at flank too, but clearly enjoyed switching back to more familiar eighth-man in second half. Put his body on the line in trademark fashion, which was essential on a night
where the French pack was right up for it. Won a turnover penalty, and relished putting in some thumping hits on home backline muscle-man Bastareaud.
Siya Kolisi: 4.5
This tour’s increasingly looking a journey too far for an overworked (including from Super Rugby) Bok skipper this year. Another subdued personal showing, and even his leadership wasn’t as animated as it might have been. Leaked a penalty or two, though stole a French lineout.
Franco Mostert: 7
His restoration to the middle of the lineout, including as manager, paid dividends in a department the Boks had been pretty awful at in the England loss. Lost one ball in contact, but was also at the fulcrum of the key maul that led to Mbonambi’s game-tilting late try.
Pieter-Steph du Toit: 7.5
Did a decent job as front lock … but then really came into his own when shifted to side of scrum. Topped Bok tackle count with another high-teens figure, even if he missed a couple, but it was the strength of some of his hits that was lethal. One clattering effort from a kick-off directly led to Nkosi’s try. Must stay at flank now … surely?
Frans Malherbe: 6
Bok front row would have been disappointed with relative lack of scrums … certainly including the tighthead, who looked threatening enough when they did get to pack down.
Malcolm Marx: 6.5
The big thing with the Bok hooker this week was how impressively he banished his London throwing-in “yips”. Made one storming run (though he might have tried harder to find someone to offload to) and worked hard in contestation on the deck.
Steven Kitshoff: 6
A little bit of the edge seems to have gone from his often commanding game, especially when it comes to carrying. But rock-solid in the miserly scrum opportunities.
Standout substitute:
Francois Louw and Elton Jantjies: 7.5
These two were the pick of the bunch, although Mbonambi also shone (including keeping his cool on the maul that led to his decisive try) in his modest 10 minutes on the park. Louw was immediately a huge factor over the ball at open-side flank, including a steal deep in Bok
territory that helped work their way back up the park when all seemed lost late on, and Jantjies was refreshingly dangerous on the front foot for almost quarter of an hour at pivot.
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Perched on a shelf at the entrance to Tilana Stander’s Cape Town home is the Afrikaans word for love – liefde – and wooden ornamental hearts tapped the wall gently in the summer breeze.
The peaceful home she shares with her husband Rikus is very far removed from her childhood home in Pretoria.
That was where she grew up as the daughter of Joao “Jan” Roderigues, a member of apartheid’s feared Security Branch and the man who will stand trial in January for the murder of anti-apartheid activist and school teacher Ahmed Timol.
Timol was arrested in 1971 and the police in the room at the time, including Roderigues, said the young teacher and activist from Roodepoort threw himself out of a window on the 10th floor of John Vorster Square, now Johannesburg police station.
Timol’s family refused to believe this and the National Prosecuting Authority held another inquest last year, overturning the 1972 finding that he died by suicide. Were it not for an email to the Ahmed Timol Foundation by Stander, he might not have been traced to answer questions about that fateful day on October 22, 1971.
The developments in 79-year-old Roderigues’ case offers hope to other families in a similar position to the Timols, that they might also get answers from other police officers who have created new lives for themselves.
Roderigues had in the meantime, left the police and carved out a new career for himself as a prolific author of books about nature and wildlife, running a website promoting his work that has since been deactivated.
Stander says she has not spoken to her father for years, nor does she want to because of an extremely difficult childhood.
But when she read that the foundation was battling to track him down, she made up her mind and sent a simple message to their website.
“I said: ‘I’m the daughter. The man is still alive. He’s not dead as they say on television’,” Stander told News24.
“They were using the wrong name,” she said, adding that he now goes by the name Jan and his surname was spelt differently to what they had.
“It was no problem to me to give him over to Imtiaz,” she says, referring to Timol’s nephew Imtiaz Cajee who has campaigned relentlessly to find out what really happened to his uncle.
She said Cajee called her and said: “I can’t believe it! Seriously?”
“I want to help the Timol family get closure on this because that is what he owes them,” she said.
As a result of the new inquest, Roderigues was expected to go on trial next year. Roderigues will also apply for a permanent stay of prosecution but this process must be completed by the trial date of January 28, 2019.
Cajee told News24 that Stander’s contact with them was a “massive breakthrough”.
“Up to that particular point, we were totally in the dark. We thought he was dead, or he had left the country.”
For Cajee, the death of his uncle and another uncle going into exile during apartheid had a profound effect on his life.
“It has been a very long journey,” Cajee said of the family’s relentless pursuit of the truth.
He also hopes that other people who have recollections of that period – from police officers, to cleaners to administrative staff will also come forward to assist other families in the way they have been helped.
Stander said that although sending the email gave her a sense that she had done the right thing, she also “crashed”.
It opened a wound from a painful childhood that she says only started healing when she packed up and left home after writing her final exams at school.
For the “flower child who loved everybody”, home life was very difficult.
He father did not talk about his police work, she says.
“He would intimidate us a lot,” she says of herself and her six siblings. She does not talk to them anymore and says they think she is crazy.
“I tried so hard to get out of that house,” says Stander.
“He’s only biologically tied to me.”
She said she was horrified by apartheid and hated policemen in those days.
It took years of psychotherapy, self-care lessons and breathing exercises to leave those years behind.
“I am in a totally different space at the moment.”
When contacted for comment, Roderigues said he did not want to discuss any of the issues raised.
“No I don’t want to talk about that stuff anymore.”