Month: July 2017

!1 – 9 Quotes for today 170605

reBlogged: 170605tko.


Happiness isn’t easily attained.

As I’ve written about before here on LinkedIn, it does not happen overnight. Happiness is a state you need to actively work on in order to maintain. In the past year, I’ve realized how happy I become when practicing gratitude. Since then, I’ve operationalized gratitude by writing hand written thank you cards every morning and discussing who we’re all grateful for at the family dinner table each night.Inspirational quotes have also helped me (and my team at work) practice and achieve happiness.

Here’s to finding more moments of laughter, celebration, reflection, stillness, pride, humility, connection, joy, and gratitude each day. Here’s to finding more happiness each day. Here’s to making today the best day of your life.

Via American Express’ Tumblr

//—–reBlogged: 170605tko.

!2017 – Don’t mix Cucumbers and Tomatoes in one Salad

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//——next: Cucumbers & Tomato Salads

All natural fruits and vegetables are good for you, but you might not be aware that you’re not supposed to mix certain ones! Take cucumbers and tomatoes for example.
Cucumbers and tomatoes are awesome for our body. They are both packed full of water, antioxidants, nutrients, and vitamins. However, you’re not supposed to mix them at the same time! This is because one of them has a fast digestion rate, and the other one has a slow digestion rate! When we consume foods with such a difference in digestion rates it causes a lot of side effects. The lighter ingredient will end up passing in the intestine as the first one is completely digested.  The results in the fermentation of the food in your stomach, making it potentially poisonous to you!
Experts warn that cucumbers and tomatoes are not compatible and should never be consumed together. This is a shock because these two ingredients are very popular in American salads. According to the experts, when these 2 ingredients reach the stomach a fermentation process begins. This releases acid into the abdominal cavity for digestion and can cause numerous digestive issues.

They also say that eating fruits after vegetables is not a good idea. This is because fruits need a lot of time to be digested and should never remain in your digestive system for too long. Eating them after a meal can result in fermented wine in your stomach that can lead to acid reflux and other digestive issues.
Another thing we Americans do quite often that we shouldn’t do at all is mixing meats and cheese. Mixing meats and cheese is terrible for your digestive system. They say you should choose only one protein per meal. You should also never mix bread and noodles with orange juice. This is because the acid content can destroy the enzyme responsible for starch digestion.
So, there you have it – you should never make your salads with cucumbers and tomatoes again. Who knew that two very nutritious foods could have such a negative effect on your digestive system. A prime example of why we should all stay informed on the latest health news.
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!2017 – BEETS: Healthy Foods

reTweegger: 170727tko.

BEETS: ​This Vegetable Will Fix Everything Wrong In Your Body! 

Beets have a robust nutritional value which is kept whether they are raw or cooked.  They`ve been viewed as a medicinal plant by Hippocrates, the Father of Medicine, and people have used them for medicinal purposes for centuries.  For instance, beets have been used to treat blood disorders like anemia since they are an excellent source of iron and iodine. In addition to supplying the body with vital nutrients and boosting immunity, they also provide the body with potent antioxidants.

Nutrition Profile:
1 Cup (170.00 g)
Calories              75
Folate                 34%
Manganese        28%
Potassium          15%
Copper                14%
Fiber                   14%
Magnesium        10%
Phosphorus         9%
Vitamin C            8%
Iron                      7%
Vitamin B6           6%

Reasons to Include Beets in Your Diet:

Beets are packed with betalains and polyphenols, both of which are capable of reversing free radical damage and oxidative stress.

Beets contain numerous minerals- copper, which destroys free radicals; iodine, which takes part in biosynthesis of thyroid hormones; iron and phosphorus which produce energy; magnesium which promotes bone health; and potassium and folate, which promote heart health.

Beets are higher in pectin content when compared to carrot or apples. This substance provides various benefits, such as inhibiting the spread of detrimental intestinal bacteria, preventing the onset of various diseases, and dealing with removal of toxic waste and radioactive metals from the system.

Beets are high in nitrates, which turn into nitrites when metabolized. It has been scientifically shown that nitrites open up blood vessels, improving blood flow and helping oxygen reach areas which are deprived of it.  Consequently, beets work as an excellent preventative measure against dementia.
Cobalt found in beets stimulates the production of vitamin B12 which has critical role in the formation of red blood cells.
Beets contain vitamins like B complex, which are known to strengthen the capillary walls. Beets also promote easier digestion of vitamin D in our bodies.
Beets boost metabolism in an all-natural way.
Due to the high dietary fiber content, beets improve digestion and help treat problems caused by indigestion.
Beets contain betalain pigments, which makes them an excellent tool for removing toxic waste from the body.
Beets contain folic acid, which stimulates the production of new cells and thus rejuvenates our bodies.

|“[Betaine’s]… presence in our diet has |been associated with lower levels of |several inflammatory markers, including |C-reactive Protein, interleukin-6, and |tRmor |necrosis factor alpha. As a group, |the anti-|inflammatory molecules found |in beets |may eventually be shown to |provide cardiovascular benefits in large-|scale human studies, as well as anti-|inflammatory benefits for other body |systems,” as reported by the World’s |Healthiest Foods.
In a nutshell, beets possess a wide variety of healing properties which include strengthening capillary vessels, improving brain function and preventing dementia, boosting fat metabolism, lowering blood pressure and cholesterol, etc.


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!2017 – Hearty Health Soup 

reBlogged: 170616tko.
1. The Recipes:

2. Instructions:

3. Calories, Carbs per serving.

 [06-14, 16:30]
Stella Neumbe, OTIM:

Quinoa for dinner:

1. Preheat at 350°F a 12″ baking pan/frying pan/Claypot;

2. Then add 500 grams Quinoa:

3. Peanut butter Organic Smooth: (2 Tablespoon?);

4. Mix sesame/almond oil (half cup) with
5. 2 cups shredded purple cabbage, with

6. Organic Carrots (3 sticks) cut up with

7. Organic Sweet peppers and

8. Lime juice ;

9. Garnish with lime wedges.

10. Cook/Bake at 350°F for 45 minutes/browning on top?

11. Let stand for 15 mins,

12. Serves 4 to 6.

!2017 – Hearty Vegetarian Quinoa Chili

reblogger: 170616tko.


1). 4 tsp (20 mL)  olive oil;

2). 2 cups (500 mL)  roughly chopped cremini mushrooms (6 oz/180 g);

3). 2  onions, diced;

4). 1  jalapeno, finely chopped;

5). 2 tbsp (25 mL)  chili powder;

6). 1 can (796 mL)  PC Blue Menu Diced Tomatoes;

7). 1 can (540 mL)  PC Blue Menu 6 Bean Medley , drained and rinsed;

8). ½ cup (125 mL)  PC Organics Quinoa.


1). In large saucepan, heat oil over medium heat;

2). Cook mushrooms and onions for 12 to 14 minutes, stirring often, or until golden;

3). Stir in jalapeno and chili powder, cook 1 minute longer, stirring frequently;

4). Stir in diced tomatoes and juices, beans, quinoa and 1 cup (250 mL) water;

5). Bring to a boil;

6). Reduce heat to medium-low, cover and cook for 20 minutes or until quinoa is tender;

7). Serve garnished with PC Blue Menu Yogurt Spread (or fresh Lime slices)  and chopped fresh coriander, if desired.

Enjoy and don’t forget to feed me back. Thank you.

//———- reblogger: 170616tko.——

!2017 – 3 Day Soup Cleanse

reTweegger: 170726tko

​The 3-Day Soup Cleanse: Eat as Much as You Want and Fight Inflammation, Belly Fat, and Disease.

From time to time, the body needs to be adequately cleansed in order to function better. To do this, people try out different cleansing methods with the aim to remove all harmful body toxins, to clear the skin, rejuvenate the organs, and maintain a youthful appearance.

Cleansing Soup:
Soups are a great meal for detoxifying the body and supplying it with important nutrients. By cleansing the body, homemade soup will better the performance of the lymphatic system, lungs, gut, kidneys, liver, and the skin. The soups we’ve prepared for you today will also better the digestion and strengthen your immunity.
Since they have fiber, these soups will boost your energy levels, control your blood sugar, and better your mental sanity. Homemade soups can also prevent diseases, rejuvenate the cells, encourage weight loss, and lower inflammation.

How Does the Soup Cleanse Work?

The soup cleanse should last 1 to 3 days, that is, the first phase begins with one day and one month later, the duration of the phase is three days. On a daily basis, you need to consume five to six bowls of soup. Besides adding veggies to the soup, you should also mix in healthy spices and herbs. During the detox period, you need to drink a lot of water to encourage the elimination of surplus water and toxins in the body. You need to drink half the amount of your weight in ounces of water daily.
Prepare soup in advance and you will have soup for several days.

Detox Soup Ingredients:

First, prepare a miso, bone, or vegetable broth;
Second, add spices like turmeric, ginger, cumin, garlic, cinnamon, etc.;
Third, add the veggies like kale, spinach, zucchini, leeks, onions, carrots, etc.;
Fourth, add starchy veggies like potatoes, acorn squash, parsnips, beets, etc.;
Next, don’t forget about proteins and make sure to add beans, nuts, or lentils;
Additional ingredients you can put into the soup are coconut, avocado, or olive oil, ghee, etc.;

Detox Soup Recipes:

#1. Broccoli detox soup

You will need:

1. 2.5 cups of broccoli florets

2. 3 celery stalks, chopped

3. 1 onion, chopped

4. A cup of kale or spinach

5. 2 carrots, peeled and chopped

6. 2 cups of vegetable or bone broth

7. Half a tsp of sea salt

8. Juice of half a lemon

9. 2 tbsp of coconut oil

10. 2 tbsp of collagen (optional)


First, you need to heat the coconut oil in a pot and then add the broccoli, celery, and onion. Cook and stir for about 5 minutes and then add the broth. Leave it to simmer for 5 minutes or until all the ingredients blend and the soup is even and thick.

#2. Carrot and ginger soup

You will need:

1: 2 pounds of carrots, chopped

2: 2 onions, chopped

3: 6 cups of bone or vegetable broth

4: 3 tbsp of fresh ginger, grated

5: 3 garlic cloves, chopped

6: A cup of coconut milk

7: Sea salt, black pepper, and onion to taste

8: 2 tbsp of ghee or coconut oil

9: 2 tbsp of collagen (optional)


Put the carrots, ginger, garlic, and broth in a pan and bring it to boil and then leave it to simmer. Next, sauté the onions in a pan and add the ghee and cook it until the texture is caramel-like. Then, put the onions and broth in a blender and blend them for a few minutes. At the end, add the coconut milk and seasonings and stir the content well. Serve.

#3. Red lentil soup:

You will need:

1). ¼ cup of coconut oil, olive oil, or ghee

2). 2 sweet potatoes, chopped

3). An apple, chopped

4). An onion, chopped

5). 2 carrots, chopped

6). Half a cup of red lentils, rinsed

7). Half a tsp of ground cumin

8). Half a tsp of chili powder

9). Half a tsp of paprika

10). 4.5 cups of bone or vegetable broth

11). 1-inch ginger root, minced

12). Sea salt and black pepper to taste

13). Coconut cream (optional)

First, warm up the olive oil on medium heat in a pot. Next, add the potatoes, apple, carrots, and onion and cook them for 10 minutes. Then, add the lentils, ginger, cumin, broth, chili powder, and paprika and let the soup boil. Leave it to simmer for 30 minutes or until everything softens. When the soup thickens, simmer it for a while and in the end, season it with coconut cream.


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!2017 – 10 things to make you a Successful Entrepreneur 

reTweebber: 170723tko

Virgin Dude

My top 10 tips for success

One of the most rewarding parts of success is being able to share what you have learned to try to help others. On that note, I’ve pulled together a list of my top 10 tips for entrepreneurs setting off on their own journey into the wonderful world of business. Hope you enjoy them…

richard branson black and white headshot smile

Image from

1. Follow your dreams

You will live a much better life if you just do it and pursue your passions. Those people who spend their time working on things they love are usually the ones enjoying life the most. They are also the ones who dared to take a risk and chase their dreams. 

2. Do some good

If you aren’t making a positive difference to other people’s lives, then you shouldn’t be in business. Companies have a responsibility to make a difference in the world, for their staff, their customers – everyone.

3. Believe in your ideas

Belief in yourself and belief in your business ideas can make all the difference between success and failure. If you aren’t proud of your idea and believe in your plans, why should anybody else?


Image from Virgin Atlantic

4. Have fun

Fun is one of the most important – and underrated – ingredients in any successful venture. If you’re not having fun, then it’s probably time to try something else. 

5. Don’t give up

On every adventure I have been on – whether setting up a business, flying around the world in a balloon or racing across the ocean in a boat – there have been moments when the easy thing to do would be to give up. By simply not giving up, brushing yourself down and trying again, you’ll be amazed what you can achieve. 

6. Keep setting yourself new challenges

If you don’t write down your ideas, they could be gone by the morning. Write down lists to keep track of your goals, and you’ll be amazed what challenges you overcome. 

richard branson strive hike

Image by Adam Slama

7. Learn to delegate

The art of delegation is one of the key skills any entrepreneur can master. If you find people who can take on tasks you aren’t good at, it frees you up to plan for the future. It also gives you time to spend with your family and friends, which is the most important thing of all.

8. Look after your team

If your staff are having fun and genuinely care about other people, they will enjoy their work more and do a better job. Find people who look for the best in others, praise rather than criticise, and love what they do.

9. Get out there and do things

Rather than sitting in front of a screen all your life, switch off the TV or the computer and go out into the world. There are so many fascinating people to meet, exciting adventures to embark upon and rewarding challenges to take on that there’s no time to lose.

Virgin Sport Hackney Festival of Fitness Richard Branson and Mary Wittenberg stretching

Image from Virgin Sport

10. When people say bad things about you, just prove them wrong

Some people will react to success by trying to hang onto your coat tails. The best thing you can do is to not only ignore them, but to prove them wrong in every single way.

What are your top tips for success? 

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!2017 – Extraction: Legal Term

reTweegger: 170713tko


verb abridgeabstractbring forthchoosecitecollectculldeducederivedig outdistilldrawdraw forthdraw outeduceelicitepitomizeeviscerateevoke, excavate, excerpereexcerptextraheregathergleanmake a selectionmineobtainpickpick outpullpull outquarryquoteremoveselectseparatesingle outsummarizetake outwithdraw

See also: abridgmentabstractacquirebriefcompendiumdeducedeductderivedetectdigestdisencumberdisinterdislodgedistilleduceeliciteliminateeradicateeviscerateevokeexceptexcerptexciseexcludegaingleaninferliberatequotereceiverejectremovesecureselectunveilwithdraw

Cite: Burton’s Legal Thesaurus, 4E. Copyright © 2007 by William C. Burton. Used with permission of The McGraw-Hill Companies, Inc.

EXTRACT: A part of a writing. In general this is not evidence, because the whole of the writing may explain the part extracted, so as to give it a different sense; but sometimes extracts from public books are evidence, as the extracts from the registers of births, marriages and burials, kept according to law, when the whole of the matter has been extracted which relates to the cause or matter in issue.

Cite: A Law Dictionary, Adapted to the Constitution and Laws of the United States. By John Bouvier. Published 1856.

!2017 – *Uganda in a leadership crisis?*

reTweegger: 170705to. 

*Uganda in a leadership crisis?*

Ramathan Ggoobi June 30, 2017

You know a country is veering off course when members of the ‘bewildered herd’ take places of the ‘specialised class’.

President Museveni is increasingly finding his party’s choices a hard sell.

Ninety five years ago, Walter Lippmann, an American philosopher wrote a book simply entitled, “Public Opinion.” In the book, Lippmann advised that any society has two classes of people — ‘specialised class’ and ‘bewildered herd’. He defined the specialised class as a small fraction of a society, often made up of elite class of intellectuals, that takes active role in running general affairs of the country.

Lippmann advised that the specialised class, occupying the political, military, economic, and ideological systems in the country, must have “interests that reach beyond the locality.” He also guided that this small, deliberately nurtured group of cerebrals must “be a machinery of knowledge to circumvent the primary defect of democracy – the impossible ideal of the ‘omnicompetent citizen’.”

Going by this philosophical counsel, top leaders in a country (serving in the three arms of the state – the executive, judiciary and legislature) should be individuals held by society in high esteem by virtue of their education and knowledge, integrity, vision and foresightedness, humility, experience, and their being far from corruption and relatives.
Leaders are supposed to be men and women who not only think through what they say or do, but do not say anything without aim or taking steps towards achieving the aim. They do not serve personal interest.
Members of specialised class ignore luxurious life, lead very simple lifestyles nearly like the common man. They stand high and their virtues earn them praise and admiration by nearly all the people. We can see why very few people in any society qualify for membership in the specialised class.
Rage of bewildered herd
The rest of the people in a society, the masses, are what Lippmann termed the bewildered herd. Mr. President, being a cattle keeper, you know quite well what happens when a herd gets bewildered (or excited). A single cow may start running and others follow. When it kicks its hind limbs, the rest will do the same. They do not ask why they are running or kicking. Often the steward loses control of such a herd, and if he attempts to stop the animals, they may trample him to death.
Lippmann famously said, “A country must protect itself from the trampling and rage of the bewildered herd…” In April this year, I wrote in these very pages explaining Why NRM lost the elite support in Kampala and its surroundings.
When the NRM had just taken power over 30 years ago, the leadership of this country comprised of men and women whom no one could doubt they belonged to the specialised class. Dr. Samson Kiseka (RIP), Prof. Ponsiano Mulema (RIP), Eria Kategaya (RIP), Joash Mayanja Nkangi (RIP), James Wapakhabulo (RIP), Abu Kakyama Mayanja (RIP), Abbey Kafumbe Mukasa (RIP), Sam Kalega Njuba (RIP), and Justice Joseph Mulenga (RIP) exuded everything cerebral.
Not all of them are dead; Amanya Mushega, Matthew Rukikaire, Prof. Edward Kakonge, Prof. Apollo Nsibambi, Muky. Joyce Mpanga, Victoria Sekitoleko, Dr. Kizza Besigye, Milia Matembe, Jaberi Bidandi Ssali, Kintu Musoke, and Dr. Paul Kawanga Semwogerere are some of the living members of the specialised class that served this country diligently.
Village mobilisers became ministers
Three decades later, their places are occupied by individuals some of whom wouldn’t pass the suitability test without causing a throat-drying debate. Where did it go wrong? When did the doors of Parliament and Cabinet Chambers open for comedians, dancers, rappers, and pet job seekers? Could it be that Uganda ran out of the specialised class? Could it be that we have all become bewildered?
Mr. President, the turning point was the advent of the ‘bisanja brand of politics’ – beginning around 2003 — when power retention became the overarching goal of your leadership. You started appointing people into very critical positions in government, basing not on their merit and virtue (prerequisites of specialised class) but on their ability convey political bewilderment. Village mobilisers, those who could kneel for sole-candidate logarithm, abusers of your opponents, and best dancers at rallies became ministers.
In the process you compromised the quality of leadership in the country, and sent a wrong signal to the masses. You even went ahead and told Ugandans to stop minding voting MPs who had nothing to offer in their legislative duties, as long as they would be whipped by their caucus heads to vote for NRM policies.
Ugandans responded by voting into Parliament (the country’s immediate reservoir of national leaders) people whom serious Ugandans think about only when they are discussing the country’s predicaments. In 2011, I wrote about the “false democracy” in our country that turned our politics into a nigiina (free-for-all club, running without rules).
The price of “Musevenicracy”
I wondered whether people in this country voted for the same reasons people elsewhere vote. I warned thus, “…in the near future if the polls were to remain fraud-free, the representatives of the bewildered herd will always wins.” Trust me few elites would win an election today; needless to say this trend is becoming dangerous for our country.
Many eligible persons have been forced to stay away from elective politics and leadership. This effectively has left a leadership vacuum, filled by individuals whom the bewildered herd associates with.
Mr. President, thanks to your brand of democracy (which I prefer referring to as “Musevenicracy”), Uganda is now besieged by the bewildered herd. People no longer trust the specialised class. Here in Kampala and its surroundings, for example, it is not uncommon to hear voters commenting about potential leaders of calibre thus, “Ono tatugobe mukibuga?” (Won’t this one drive us out the city?)
They have resorted to voting contemporaries, many of whom needless to say badly lack the minimum requisites of a leader. People of calibre no longer stand a chance in today’s politics. Musevenicracy has driven decent and reputable men and women out of politics, both as voters and candidates. Why? It is a chicken-or-egg puzzle; difficult to tell what came first.
Failure to build strong institutions
The elite may have stopped vying for leadership after assessing the kind of voters and their interests and realised they stood no chance. They may also have stopped voting because they became so depressed to vote the kind of candidates who were standing for elective positions, and under the kind of voting conditions full of violence and indiscipline.
Consequently, we have ended up with many leaders in our country but very few of them can qualify as national leaders or members of the specialised class. To be honest, most African countries are undergoing a similar leadership crisis, mainly because they have failed to build strong institutions and rules to prepare individuals for leadership.
In today’s Uganda, anyone can become a legislator. That is scary. What is even more terrifying is that anyone can now become a member of the executive – a cabinet minister! Some souls being chauffeured in state cars (with red registration number plates, and national flags) look more like someone you could have a beer with than national leaders. No wonder they are being lured by Ushs.5 million bribes!
Mr. President, like I have written here before, we only need to get honest with ourselves and pronounce that the prevailing political system has failed. What is going on right now is simply unsustainable, going forward. We need a new leadership style based on three pillars; Discipline, Unity and Prosperity, in that order! If what is going on is what democracy is all about, then I miss dictatorship.
It is again Lippmann who said, “The genius of a good leader is to leave behind him a situation which common sense, without the grace of genius, can deal with successfully.” I doubt anyone can predict where Uganda’s leadership will be ten, fifteen years without facing a brainteaser requiring her to read a book,

//——reTweegger: 170605tko.——