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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.

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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.

Support

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

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

Mint

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. A recent review of 23 observational studies reported that fast eaters were 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.

 

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. 

 

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. One study found that increasing protein intake from 15% to 30% of calories helped participants take in 441 fewer calories per day and lose 11 pounds in 12 weeks without intentionally restricting anything. It's also helpful to have protein-rich breakfasts. In one study, overweight or obese women who had eggs for breakfast took in fewer calories at lunch compared to those who ate a grain-based breakfast. What’s more, they ended up taking in fewer calories for the rest of the day and during the next 36 hours. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

 

4. Store Unhealthy Foods Out of Sight

Storing unhealthy foods where they're visible may induce hunger and cravings for food. One recent study found that when high-calorie foods are visible in the house, the residents are more likely to weigh more, compared to those who keep only a bowl of fruit visible. 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.

 

5. Eat Fiber-Rich Foods

Eating fiber-rich foods may increase satiety, helping to sustain fullness. Studies also indicate that 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 increases the time it takes to absorb nutrients. 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.

 

6. Drink Water Regularly

Drinking water can help reduce food intake and weight loss, especially before meals. One study in adults found that drinking half a liter (17 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories. Participants who drank water before a meal lost 44% more weight over 12 weeks, compared to those who did not. Replacing calorie-loaded drinks — soda or juice — with water may result in an even greater effect.

 

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.

 

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. One review article looked at the results of 24 studies, finding that people who were distracted at a meal ate about 10% more in that sitting. However, not paying attention during a meal actually has an even greater influence on food intake later the day. People who were distracted at a meal ate 25% more calories at later meals than people who were not distracted. 

 

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.

 

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.

 

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. One study reported that volunteers ate fewer pretzels from red plates, compared to white or blue plates. The explanation may be that we associate the color red with stop signals and other man-made warnings.

 

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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