Preheat oven to 400°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium. Add potatoes; cover and cook, stirring occasionally, until lightly browned, about 7 minutes.
Step 2
Whisk together eggs, milk, salt, and 1 teaspoon of the mustard in a medium bowl. Set aside.
Step 3
Add broccoli and garlic to potatoes in skillet; cover and cook, stirring occasionally, until broccoli is bright green and tender, about 3 more minutes. Stir in pepper strips, olives, and dill. Pour egg mixture into skillet, and increase heat to medium-high; cook, without stirring, until egg mixture begins to set around edges, 1 to 2 minutes. Sprinkle with feta, and bake in preheated oven until set, 8 to 10 minutes.
Step 4
Meanwhile, combine vinegar, shallot, crushed red pepper, and remaining 1 teaspoon mustard in a small bowl. Whisk in remaining 1 tablespoon oil until dressing is thoroughly combined. Drizzle frittata with dressing, and garnish with chopped fresh dill. Serve immediately.
You don’t need to start a fight to throw a few punches. Think of boxing as your go-to stress-relieving workout. You’ll not only knock out frustrations by releasing some feel-good endorphins, but you’ll also get a blend of hardcore cardio and strength training. In just 30 minutes, the fighting moves squash more than 375 calories and sculpt your back (lats, in particular), shoulders (or deltoids) and core.
Before you step into the ring, though, you’ll want to follow a few pointers on technique. Enter Rob Piela, owner of Gotham Gym in New York City and creator of Gotham G-Box (a group exercise class) in connection with WellPath. Heed Piela’s tips on how to pack a serious punch, then tackle one (or all!) of his three beginner-friendly boxing routines. Whether you want to kick up your cardio, build stronger muscles or do jab-cross combos with a buddy, there’s a plan for you.
Step 1: Master the Boxing Stance Stand with your feet a little wider than shoulder-width apart (a). Step your left foot forward. Turn both feet 45 degrees to the right and bend knees slightly (b). Bring your fists up to your cheekbones, keeping your elbows in by your sides. Your left shoulder should be in the front and the right shoulder behind. Get ready to punch (c).
Step 2: Practice Your Main Punch, The Jab Start with the left hand. Keeping your elbow in by your side and your right fist up by your face, extend your left hand straight out in front of you (a). When your arm is almost fully extended, turn your wrist so your thumb faces down toward the floor. The jab should be quick (b). Snap your fist in and out, like a whip, with your hand coming right back to your face after you execute the punch (c).
Step 3: Put Power Behind Your Cross For the right cross, starting from the bottom: Pivot your right foot so it turns inward and you’re on the ball of your foot (a). Your right hip and shoulder should turn forward with it, while you push your left shoulder and left hip behind you (b). With your left fist up by your face, move your right arm forward (keep your elbow in) and punch it straight out (c). Turn your wrist at the end of the punch, so your thumb faces down toward the floor (d). After you fully extend your right arm, snap it back to your boxing stance (e).
Step 4: Add Upper Body Oomph to Your Hook For the left hook, from your boxing stance, turn to your right as you bring your left elbow up (bent 90 degrees) to about shoulder level (a). At the same time, your left heel pops up off the ground, as you pivot on the ball of your foot and shift your weight back onto your right leg (b). Bring the punch back to your face, resetting into your boxing stance (c).
Step 5: Attack from a Different Angle with Uppercuts For the right uppercut: From your boxing stance, turn your right hip and shoulder forward. Keep your elbow in as you punch upward, thumb facing you (a). Bring your fist back to your face and return to your boxing stance. Bend your knees if you need to reach a lower target (b). For the left uppercut: Follow the same steps as the right uppercut, except this time, turn your left hip and shoulder forward and punch with your left hand, thumb facing you (c).
You’ll get your heart rate up for this cardio routine, designed by Piela, which also tones your entire body. Perform the combinations below for one minute each. If you’re up for the challenge, Piela suggests using light weights while you punch.
2-minute warm-up: 30 seconds each of jumping jacks and high knees. Repeat a second time.
Jab and cross: Alternate jabs with your left hand and crosses with your right and continuously and as fast as you can. Make sure your punches go straight out and back to your face. Engage your core and turn your shoulders and hips toward your target.
Jump rope: Do this with an actual jump rope or just mimic the movement by rotating your wrists. Jump with feet together up and down or side to side.
Jab, cross, squat: Do a jab with your left hand and a cross with your right, then perform a squat. Pause briefly between each combination.
Burpees: Jump straight up with your hands in the air. Then, put your hands on the ground and jump your feet back to a high plank position. Jump the feet back up to your hands and explode back up off the ground. (Hate burpees? Try this variation.)
Uppercuts: Perform right and left uppercuts as fast as you can. Make sure to keep turning your shoulders with each punch and engage your core the entire time.
Forearm plank: Keep your back straight and flat, and hips in line with shoulders. Position elbows directly underneath your shoulders. (Here’s how to fix the most common mistakes.)
Repeat the entire sequence one more time, skipping the burpees and planks on the second round.
Cape Town – The Bulls have confirmed that they have parted ways with director of rugby John Mitchell after just one full season in charge.
“The Blue Bulls Company would like to confirm that it has come to a mutual agreement with Executive Rugby John Mitchell and the RFU, regarding his immediate release from his current contract with the company,” a statement released on Tuesday read.
Barend van Graan, CEO of the BBCo stated: “We would like to humbly thank Mitch for his efforts over the last year. There is no doubt that he has made an impact on our brand, and we would like to wish him all of the best with his future endeavours.”
An official statement regarding his successor and the route forward will be made in due course.
Mitchell is expected to work as a defence coach under England boss Eddie Jones between now and next year’s Rugby World Cup in Japan.
According to a Netwerk24 report earlier on Tuesday, the Bulls would receive between R3 million and R5 million in compensation for Mitchell.
SACP general secretary Blade Nzimande has accused former president Jacob Zuma of confusing people with his recent comments on state capture.
Last week Zuma hit out at the state capture commission of inquiry, insisting that no arm of state in SA had been captured and that it was just a “politically-decorated expression”.
“A state is composed of three elements: The legislature, executive and judiciary… that constitutes the state,” Zuma told students toward the end of his address on free education at Walter Sisulu University in Mthatha, in the Eastern Cape last Wednesday.
“Does it mean that these three arms are captured? Is it true?” he asked.
“My view, and I am not disagreeing with anyone, [is that] these are politically-decorated expressions. There is no state that is captured. Some people were doing things with [other] people,” said Zuma.
But, during his address at Cosatu’s 13th national congress on Tuesday, Nzimande described the former president’s comments as a “liberal analysis” of a state.
“You can’t say: ‘If one arm of the state or one component of the state is corrupted, therefore there is no state capture and we must wait until the totality of the entire state is corrupted,'” Nzimande said.
“As the SACP, we are saying you are not going to help by confusing young people with things that are wrong.”
Nzimande also noted recent claims of an alleged campaign to unseat current ANC president Cyril Ramaphosa and said the SACP had already made pronouncements about this in May.
He described the alleged plot as a “false version of radical economic transformation” and said it was synonymous with a campaign to defend parasitic networks and all those attached to them.
The SACP general secretary said the campaign was not just aimed at Ramaphosa and the ANC, but at the working class of SA.
“The alliance as a whole must look into this matter and also satisfy itself that such actions are exposed and defeated,” he said.
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A high-ranking police officer previously accused incoming Cape Town mayor Dan Plato of using public funds to pay informants and of conducting intelligence operations in his capacity as MEC for Community Safety in the Western Cape.
The head of the Western Cape’s detectives, Major General Jeremy Vearey, believed Plato was using the informants to run a smear campaign against him, which Plato previously denied.
A criminal complaint, initiated by the ANC in the Western Cape, was also lodged against Plato in 2016.
Plato ‘prioritises residents’ safety interests’
Plato welcomed this at the time, saying his actions have always been aimed towards the best safety interests of Western Cape residents.
On Tuesday, Plato was announced as the new mayor of Cape Town. Plato will take over the position from Patricia de Lille, following extreme infighting, involving claims and counterclaims being exchanged among the City’s top tier officials, which has rocked the City of Cape Town.
However, Plato’s track record leading up to this is marked with several controversies.
In June 2016, Vearey was suddenly transferred from heading the province’s detectives and he believed that this may have been partially because of the tension between himself and Plato.
Vearey approached the Cape Town Labour Court to have his transfer reversed and in an affidavit in the matter, he said the tension related to “false allegations” made by three individuals: Pierre Mark Wyngaardt, Pierre Theron and Sylvano Hendricks, a transgender woman who calls herself Queeny Madikizela-Malema.
“The publication of their false allegations were facilitated by the Office of the MEC without any process being used to test the truth of the allegations,” Vearey’s affidavit said.
“It appeared to me that the MEC’s office was conducting intelligence operations in which informants were being paid from public funds for information they gathered and provided.
“I view the false statements as having been made by persons linked to gangs with a view of discrediting me.”
Vearey, who had approached the Labour Court with Lieutenant General Peter Jacobs, who is now the head of Crime Intelligence nationally and who was also transferred within the police at the time Vearey was, were both successful in their quest to be placed back in the positions they had been moved from.
Claims, which Vearey believed formed part of a smear campaign, were made against him as follows:
– In a September 2012 affidavit, which was later leaked to the media, Pierre Mark Wyngaardt claimed Vearey was working with a gang boss’ family alongside a politician.
However, when tracked down by the Weekend Argus publication in 2013, Wyngaardt told a reporter he was a prophet guided by angels.
In April 2016, following the surfacing of a voice clip of a conversation apparently between Plato and Wyngaardt, Plato confirmed to the Weekend Argus that he had had meetings with Wyngaardt.
– In an October 2015 affidavit, Pierre Theron claimed Czech fugitive Radovan Krejcir had paid an array of high-profile individuals large sums of money.
Among these claims was that Vearey had received a total of R6m from Krejcir.
This affidavit was also leaked to the media.
Theron also had dealings with Plato and in an affidavit dated October 2013, he claimed that Plato had, between July 2012 and January 2013, paid him nine sums of money for information. But in May 2016, Netwerk24 reported that Plato said he had paid Theron money for medical care which Theron needed.
– In a February 2016 affidavit, Sylvano Hendricks alleged Vearey was in cahoots with an alleged Western Cape-based gang boss.
This affidavit was also leaked to the media.
A part of a stamp on the affidavit said “Department of Community Safety Western Cape”, implying that the document was linked to Plato’s department.
The affidavit by Hendricks related to the murder of Nathaniel Moses, the leader of a faction of the 28s gang called The Mobsters, who was fatally shot in Strand on January 15, 2016.
This affidavit resulted in Plato’s name being brought up in the bail application centring around suspected underworld kingpin Nafiz Modack and four of his co-accused who were charged with extortion relating to private security and a restaurant.
During the bail application, which ran in the Cape Town Magistrate’s Court from December 2017 to February 2018, Bruce Hendricks, an attorney representing Modack’s co-accused Colin Booysen, said Vearey was implicated in a murder in a statement made by Hendricks and which was made to Plato. Colin Booysen is the brother of alleged Sexy Boys gang boss Jerome “Donkie” Booysen.
Charl Kinnear, the investigating officer in the extortion case, testified that he was aware of the allegation against Vearey, but said Vearey did not face arrest in the matter.
In 2013, Plato had approached the Public Protector with several allegations and these were then passed to the Hawks.
Dan Plato (Peter Abrahams, Son)
‘Source lacked credibility’
According to a July 2013 press release by Director of Public Prosecutions in the Western Cape, Rodney de Kock, these allegations were “that a senior politician and a SAPS (SA Police Service) officer have involved themselves in various alleged criminal activities”.
However, it was found that the source of the allegations could not be relied on.
“The source of the allegations is a witness who lacks credibility and whose version is unable to be corroborated in any respect,” De Kock found.
“The DPP considers that the enquiry contains insufficient evidence to suggest that he should take any further steps and he has declined to do so.”
In April 2016, the ANC in the Western Cape had issued a harsh-worded press release on the matter involving Plato and Vearey.
“Not only has Plato violated the rights of General Vearey by spewing forth vague and embarrassing untruths about him in public, but he has also violated the confidentiality of those who use him to peddle their agendas; no matter how untrue they may be,” it said.
“The danger is that Plato sets himself up, by his own misfortune, for citizens to mistrust him in future for fear of their identity being revealed to suit the DA’s narrow-minded political agenda.”
‘Welcome’ criminal complaint
In May 2016, the Western Cape ANC also lodged a complaint with police based on how it had viewed Plato’s actions.
It wanted to know whether anyone should be prosecuted for crimes including perjury or defeating the ends of justice.
Plato welcomed this and said the ANC’s “half-truth concocted conspiracies” were an attempt to divert attention from how much members featured in affidavits supplied to his office.
“I welcome the ANC Western Cape’s sudden interest in the rule of law, however misguided, through their actions today of opening up a docket for criminal investigation into me,” he said in a statement at the time.
“Through these legitimate investigative authorities, the truth regarding the content of information, allegations and affidavits handed to me will be determined and anyone responsible for any illegal activity will have to face the full might of the law.
“My actions in office have always been above board, transparent and in the best interest of the safety of communities in the Western Cape.”
No arrests were announced following the lodging of the criminal complaint by the Western Cape ANC.
When someone is lactose intolerant it means that they are unable to absorb lactose in dairy products due to a lactase deficiency. Lactase is an enzyme that splits the milk sugar lactose to produce glucose and galactose.
Sophie Medlin, a lecturer in nutrition and dietetics at King’s College London, offers a simple explanation for how lactose intolerance occurs.
She wrote, “When we are babies, we all produce plenty of the lactase enzyme that allows us to absorb our mother’s milk. In populations where milk consumption has been historically low, such as Japan and China, most children will have stopped producing lactase soon after weaning and – producing almost entire populations that may be unable to absorb the lactose in milk – this we call ‘lactose intolerance’.”
If you are lactose intolerant, you may experience symptoms 30 minutes to two hours after consuming food or drinks that contain lactose. The most common symptoms include:
In young children, lactose intolerance can present with weight loss and failure to thrive.
4 alternatives to dairy
If you are lactose intolerant, there are some alternatives to dairy. These include:
1. Lactose and casein-free milk
Look for lactose-free cow’s milk, which contains a lactase enzyme that helps break down lactose into forms that lactose-intolerant people can digest.
2. Soya milk
This milk is made from soya beans and can have a chalky feel and tofu-like after taste. It is relatively low carb – if you need to keep an eye on your blood sugar levels, choose unsweetened soya milk, which has as little as 0.1g of carbs per 100ml.
3. Almond milk
This dairy-free milk is slightly sweet and has a mild almond flavour; unsweetened almond milk tastes a bit more nutty. Almond milk has around 42 to 105kJ per 100ml.
4. Goat’s milk
Goat’s milk is great in cereal, tea and coffee, and can be used for cooking and baking. It has a creamy texture with a slightly sweet and herby taste. Good news if you don’t mind the overpowering smell – goat’s milk is high in calcium, proteins, vitamins and minerals.
Added sugar: Always opt for the unsweetened varieties – sugar is often added to enhance the flavour and texture. Check the food label and avoid brands that list sugar as one of the first three ingredients.
Calcium: We know that cow’s milk is rich in calcium, which we need for strong bones. However, many non-dairy milks are fortified with calcium, so choose one that has at least 120mg per 100ml.
Vitamin B12: If you avoid animal products, you may risk a vitamin B12 deficiency. Opt for milk that is fortified with vitamin B12, which is necessary for a healthy brain and strong immune system.
Make your own dairy-free milk
According to Food24, it’s fairly easy to make your own dairy-free milk:
Coconut milk: Blend one cup of unsweetened, dried coconut flakes with two cups of boiling water. Leave this mixture for five hours so the flavours can develop and then strain.
Rice milk: Boil one cup of brown rice with three cups of water, one teaspoon of cinnamon and one teaspoon of honey. When the rice is cooked, blend it with four cups of water and strain with a sieve.
Oat milk: Soak one cup of oats with three cups of water for eight hours. Blend this mixture with two cups of water, and add one teaspoon of salt and one teaspoon of honey. Blend until it is smooth and strain through a sieve.
