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by Norma Gregory

The Kenya Citizenship and Immigration Act which implements Chapter 3 of the Constitution commenced on 30th August 2011 effectively repealing the Kenya Citizenship Act Cap. 170, the Immigration Act Cap. 172 and the Aliens Restriction Act Cap.173 Laws of Kenya.

The idea to form a group that will increase success of the established organisations focusing on African communities came to fruition in June 2012. It was conceived by Patrice Musarurwa, Wonderson Chideya, Michael Richard and Yami Mvula.

Communities Inc have fast become pioneers in tackling hate crime. Hate crime is any crime which is perceived to be motivated by prejudice, hate or hostility.

Zambia’s Godfrey Chitalu, not Argentina’s Lionel Messi nor Brazil’s Zico, scored most goals in a calendar year as claimed by football bosses in Zambia.

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Real United FC has had a very successful season that saw them perform very well despite huge competition and limited resources.

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Bishop Moses Masamba 2014, Project Riandu Patron

Five common mistakes self-employed people make when claiming expenses... ENDS HERE! By Emily Coltman

There is a question many people ask, why are some people more successful? Is it smartness? Working harder? Risk takers? Having powerful and infl uential friends?

Keeping your books on the right track By Emily Coltman

A few weeks ago Trevor and PK of Coker-Swinscoe Consultancy came to our offi ce to demonstrate augmented reality technology.

For those of you who are thinking of becoming entrepreneurs, let us first establish what it means to be an entrepreneur. An entrepreneur is someone who takes initiative, and makes a leap in organizing and operating a business. Anyone is capable of becoming an entrepreneur! When you come up with new ideas, think outside of the box, and act on these innovations ideas, you are taking the first steps to becoming an entrepreneur.

 However, there is a big difference between wanting to become an entrepreneur, and succeeding as one. Let’s take a look at what characteristics make a successful entrepreneur.


A successful entrepreneur has a strong support network. No entrepreneur does it on their own. This begins with the very conception of entrepreneurship! You need to be able to sell your idea to your family and friends first. They have the ability to poke holes in your ideas, ask questions you might not have the answers to, or tell you that they don’t have a clear idea of what it is your start-up business is trying to accomplish. After this initial pitch,  you will know you have more groundwork to complete. If you can sell them on your business model then you are ready to take the next step in presenting to future investors, business partners, and banks for financing.

Role Models & Advice:

As part of an entrepreneur’s support team, it is important have a role model who can act as a figure of influence and inspiration. Don’t go through the hardship of trying to ‘reinvent the wheel’ when you can ask questions and learn from others who have made a similar journey. Becoming a successful entrepreneur means understanding what has made previous entrepreneurs successful and adopting those tactics. 

Business Mindset

What makes or breaks a start-up company can sometimes be the lack of a business mindset. Many entrepreneurs create start-ups because they are unemployed. They have ideas, but don’t have the motivation to keep it going. In order to be a successful entrepreneur you need to be driven and have the ability to think strategically and innovatively in order to move from a hobby to a business. Becoming a business owner requires you to stick to your vision and develop a strategy to acquire income and use this to grow your business. Document your processes, your milestones, and what you hope to achieve. Use this as a guide when you have questions on your innovative journey. That way, you will be equipped with the information to back up your statements.

High Risk Assessment

It is important to be able to understand risk and make educated, well informed decisions. As a start-up owner you need to be able to accept trials of uncertainty and be prepared for a multitude of outcomes. A general rule of thumb rings true in entrepreneurial circles: “Plan for the best, Prepare for the worst!”

Investment Capital

All businesses start with great expenditures. You must invest in your business in order for it to reach any potential in the market. Because of this, you need to make sure your company has the funds to outlive the beginning stages of business and either hit the threshold of breaking-even or gaining a positive net profit. The lack of money can prematurely close down a potentially successful business. For a savvy entrepreneur, make sure you plan out your expenses ahead of time and plan on having enough money to manage and run your company at a loss for the first few years. Spend wisely and carefully. Annotate how, with each expense, your company will grow and turn a profit.

As a budding entrepreneur, sometimes a lot of what you are looking at is cost.  Take advantage of FREE tools and resources to make your life easier. Below are 5 free tools and websites to help you start and manage your business.

Google Apps

Google provides free resources on a majority of their services including Google calendar, email, and contact directories; There are also file management, and marketing analytics data to be found in Google Analytics, and Google Drive.  Access and share your files from anywhere using ‘Google Docs.’ Analyze your marketing strategy, and plan content with keyword research with data using Google Analytics. See more here


Evernote acts as an electronic notebook that can be synced and accessed from any device. Take notes, share notes, organize, and present your data. Always  keep your information available and accessible. See more here


A simple application that can help you manage your finances in an organized and efficient manner. Categorize your recurring costs and calculate your monthly, quarterly, and annual spending. See more here

Start Up Stash

This website can help you identify key stepping stones you will need as a start-up business. The website provides you with a “stash” of the industry leading resources to help you figure out your marketing, website, financial strategies and more! See more here

Code academy

Learn how to code and build an online presence for your website. Take things into your own hands and learn what it takes to update, fix, and debug your website or application’s code. This will help you with both the creation of your own website, as well as understanding the structure of websites that will influence marketing and competitor strategies. See more here

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Sticking to a conventional diet and exercise plan can be difficult.

However, there are several proven tips that can help you “mindlessly” take in fewer calories. These methods, scientifically based, effectively help you lose weight as well as prevent weight gain in the future.


1. Chew Thoroughly and Slow Down

When eating, it takes a while for the brain to perceive fullness in the stomach. Chewing food better slows down the process of eating, which then decreases food intake and- in turn- better reflects fullness. It's been verified that fast eaters are more likely to gain weight, compared to slow eaters. To get into the habit of eating slowly, it may help to count the times you chew each bite.


Bottom Line: Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.


2. Use Smaller Plates For Unhealthy Foods

The typical food plate is larger today than it was a few decades ago. This is unfortunate, for small plates make food portions look larger and thus decreases intake. This notion 

can be applied to weight watch by serving healthy foods in big plates and unhealthy foods in small ones. 


Bottom Line: Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less.


3. Eat Plenty of Protein

Protein has powerful effects on appetite. It can increase the feeling of fullness, abate hunger and help with calorie intake. This may be due to the fact that protein affects several hormones involved in hunger and fullness, such as including ghrelin and GLP-1. Increasing protein intake helps decrease calorie absorbed by the system. Applying this notion to breakfast- the most important meal of the day- helps not only calorie intake for the meal but also for the rest of the day. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.


Bottom Line: Adding protein to your diet has been shown to cause “automatic” weight loss, without exercise or conscious calorie restriction.


4. Store Unhealthy Foods Out of Sight

Storing unhealthy foods where they're visible may induce hunger and cravings for food. Store unhealthy foods out of sight- in closets or cupboards- so that they are less likely to catch the eye and work their charm. Meanwhile, keep healthy foods visible on the counter tops and in the front in the fridge.


Bottom Line: If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is also linked to increased weight and obesity. It’s better to keep healthy foods, like fruits, visible.


5. Eat Fiber-Rich Foods

Eating fiber-rich foods may increase satiety, helping to sustain fullness. A special kind of fiber- viscous fiber- is particularly helpful in weight loss. It increases fullness and reduces food intake. Viscous fiber forms a gel when it comes in contact with water; this gel then prolongs nutrient intake. Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. A weight loss supplement called glucomannan is also very high in viscous fiber.


Bottom Line: Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.


6. Drink Water Regularly

Drinking water can help reduce food intake and weight loss, especially before meals. Drinking half a liter (17 oz) of water half an hour before meals may reduce hunger and calorie intake. Replacing calorie-loaded drinks — soda or juice — with water may result in an even greater effect.


Bottom Line: Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.


7. Serve Yourself Smaller Portions

Portion sizes have increased during the last few decades, especially in restaurants. Larger portions encourage people to eat more and have been linked to weight gain and obesity. One study in adults found that doubling the size of a dinner starter increased calorie intake by 30%. Serving yourself just a little less might help you eat significantly less. And you probably won’t even notice the difference.


Bottom Line: Larger portion sizes have been linked to the obesity epidemic, and may encourage both children and adults to eat more food.


8. Eat Without Electronic Distractions

Paying attention to what you eat may help you eat fewer calories. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating. However, not paying attention during a meal actually has an even greater influence on food intake later the day. 


Bottom Line: People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.


9. Sleep Well and Avoid Stress

When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on appetite and weight. Lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone- cortisol- elevates when under stress. Having these hormones disrupted can increase hunger and cravings for unhealthy food, and thus result in higher calorie intake. What’s more, chronic sleep deprivation and stress may increase risk of several diseases, including type 2 diabetes and obesity.


Bottom Line: Poor sleep and excess stress may disrupt the levels of several important appetite-regulating hormones, causing you to eat more.


10. Eliminate Sugary Drinks

Added sugar may very well be the single worst ingredient in the diet today. Sugary beverages have been associated with an increased risk of many Western diseases. It’s very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don’t trigger fullness like solid food does. Staying away from these beverages entirely can provide enormous long-term health benefits. Note that fruit juice is not necessarily healthier than soda as it can be just as high in sugar. Healthy beverages include water, coffee and green tea.


Bottom Line: Sugary drinks have been linked to an increased risk of weight gain and many diseases. The brain doesn’t register liquid calories like solid foods, making you eat more.


11. Serve Unhealthy Food on Red Plates

One weird trick is to use red plates to serve food; this seems to work with unhealthy snack foods. An interesting study found that participants eat less from a red plate than from plates of other colours. The explanation may be that we associate the colour red with stop signals and other man-made warnings.


Bottom Line: Red plates may help you eat less unhealthy snack foods. This may be because the color red triggers a stop reaction.


With all these tips given, don't worry about trying them all at once. Start to experiment with one tip for a while, and if that works well and stays sustainable, then try another one. A few simple changes can have a massive impact over the long term.


Source: Authority Nutrition

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