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STEAK PIE  as healthy as you can get

The pie in picture is your ‘ordinary’ and what we always would want to go for, but there is an alternative ūüôā



Now this looks guuuud, ¬†doesn’t it. ¬† Now imagine you can eat a pie without putting on that extra pounds and adding so much to your health.

The Crust

Use whole wheat flour or ordinary brown bread four to make your pastry.  I do the following

4  cups of whole wheat flour (you can use 3 whole wheat + 1 cup of rye or any combination, but that alters the texture and malleability of the pastry.

Add 1 teaspoon of fine salt ; 1 tablespoon sugar  ; half teaspoon bicarb  ; 1 teaspoon baking powder.

Mix dry ingredients thoroughly.

1 cup of melted butter + 2 cups of warm water +  1 egg all mixed very well.

Add liquid to dry ingredients and work into firm ball of dough.  Knead dry with little more flour if necessary.  Leave refrigerated for about 30 min.



Roll out on floured surface into large flat and smear entire surface with a thin layer of soft butter.  Sprinkle flour lightly over the buttered surface and fold over corner to corner.  You can smear more butter if you like the pastry more soft and buttery.

Refrigerate again for at least 30 min and roll out to shape and fill to your liking.


Cut tenderized steak to size or use minced beef, onion, spinach and grated carrot with salt, spices and herbs to your liking.  [You can use any other veg in a way you prefer.  I added green peas as well. ]

Cook into fairly thick consistency, suitable for filling.  Cut pastry into the shape you desire and fill up.

Smear top of filled pastry with beaten egg and bake for about 30 min, depending on the shape and size of the pie/pies.

Options of shapes and sizes. [You can do a single as in picture at top as well]

PieWholWht (640x360)Pies


and if you don’t want to go through all this trouble, buy whole wheat rolls or bread and do the following :

Toppings of tuna salad,  flaked hake, minced beef or simply veg turns out great.


Banana Sponge Cake

Quick, Easy and very healthy.

Mash 2 soft bananas.  Mix in 5 ml bicarb and then 125 ml plain yoghurt and leave aside.

In another bowl whisk 3 eggs with 250 ml of brown sugar until light and fluffy.  Add 150 ml melted butter and mix thoroughly.  Mix in 2 cups of whole wheat/ brown bread flour + 15 ml baking powder.   Fold together gently.

Now add the mashed banana mix and work through to a firm batter.  Run into baking tray and bake for 30 min at 180 deg.Celcius.  Check with skewer for readiness.

Serve with chunky apricot or peach sauce,  hot or cold.

BananaSponge 034BananaSponge 035



BananaSponge 076



Determine the Purpose of your Walk

Competitive Walking is great, but what does it bring to your life.  If you are collecting medals, make sure you finish in the stipulated times or among the numbers that would receive the medals, even if you are the last one.  Guard against injuring your body for the sake of a medal.  Prolonged bad posture to push for a first can be damaging to the skeleton and subsequently the muscles and internal organs as well.

Retaining good posture while walking has it benefits. ¬†It helps to shape and tone the body. ¬†Incorrect posture may develop muscles that we may not want to see too pronounced. ¬†Leaning forward too frequently for too long when walking or running develops upper thigh muscles because these muscles are then trying to balance the body. ¬†Keeping the body more upright increases the chances of toning and contouring these muscles more elegantly. ¬†The stretch on the tummy muscles experienced during the “upright” walk helps to flatten the tummy if there is no or very little other opportunity for such exercises. ¬†In the long run, the posture will be retained and body shape remain well kept for years to come.

More on this topic in the book ¬†“Health and fitness without boundaries.


Everything Is A Lie: The Deliberate Intent To Deceive People Is At An All Time High

From pollution to politics, the era of deception and duplicity has reached new heights and hijacked almost every form of media in the world. In the last frontiers for truth such as the internet, disinformation operations are in full swing to discredit and destroy any semblance of authentic and factual information available to the public.

How many more lies will people around the world accept as truth? Some say a global awakening is taking place, but at what cost? Will it take the destruction of most of the earth and its resources before people are enlightened?

The escalating media and political reports are so far fetched, cunning, and so beyond reality, it’s as if each is trying to top the other with one sinister plot after the next. To demonstrate the outright lies by national governments and the media, let’s take three examples from the last year alone, including the H1N1 scandal, airport body scanners and the BP oil disaster.

The H1N1 Scandal

Last year, the H1N1 scandal reached its pinnacle in the fall of 2009 when the world united on the internet with a consensus and practical understanding of the World Health Organization’s orchestratration to deceive the masses. From radio, internet, television, newspapers, magazines, outdoor posters, signage and promotions, you could not escape the flu hype campaigns so diligently pursued by all the malicious agendas at play who only wanted one thing – to promote a dangerous H1N1 vaccine. After hundreds of reports exposed the criminal activity by all levels of government, we left the same people in power to do it all over again.

According to preliminary reports, another round of pandemic vaccine campaigns are scheduled for the 2010/2011 season and they’re already underway. However, there appears to be a recombination that haschanged the H1N1 lab created virus into a more lethal form and it is not a hoax, but it may be yet another CDC lab experiment.

The CDC has recently issued a Health Advisory in connection with two summer outbreaks of H3N2 in Iowa. Other reports from Russia and Indiaindicate that a real epidemic may be upon us if the virus steadily recombines and acquires new genetics. Even though a new strain may have accidentally evolved in eggs, reassortment of H1N1-H5N1 has been a legitimate concern for years. The WHO first suggested thereassortment of H1N1-H5N1 in 2004.

If this is really the case, how will the public react after all the lies from health agencies who have sworn to protect us? Will they hype another vaccine and if so, will the public even respond?

Body Scanners

They’ve been approved all over the world and marketed as the next greatest airport scanning technology. The U.S., U.K., Russia, Australia, Europe and Canada have all installed airport body scanners which have potentially devastating health effects.

Many of these scanners are reportedly using terahertz (THz) waves, the radiation that fills the slot in the electromagnetic spectrum between microwaves and infrared. Evidence suggests that although the forces generated are tiny, resonant effects allow THz waves to unzip double-stranded DNA, creating bubbles in the double strand that could significantly interfere with processes such as gene expression and DNA replication.

As the path toward rolling out wider use of whole-body scanners in U.S. airports ran through the White House, Obama expedited their deployment because the Department of Homeland Security (DHS) and Transportation Security Administration (TSA) didn’t need legislation from Congress to start using the devices at any of the 560 U.S. airports.

The White House ignored all the scientific evidence presented which suggested negative health effects. Politicians and regulatory agencies then covered up the bad publicity on naked body scanners and focused on the presumed benefits under the guise of public safety.

Privacy commisioners and airport authorities have also insisted that there were no risks of images being stored or personal details being revealed to security screeners. Now there’s new evidence to show that the scanners can do just that.

According to a CNET report, another federal agency, the U.S. Marshall’s service, admitted that it had actually stored over 30,000 images recorded by a full-body scanner used at a Florida courthouse.

A watchdog group called the Electronic Privacy Information Center(EPIC) obtained over 100 of the images and states on its web site that, “The images, which are routinely captured by the federal agency, prove that body scanning devices store and record images of individuals stripped naked.” The group has filed a lawsuit to suspend the deployment of body scanners at airports.

EPIC also discovered that the TSA actually specified to manufacturers that the machines have the ability to send and store images. The TSA says that these functions are only for testing and training and insists on its web site that the airport body scanners are delivered to airports with storage and recording functions disabled.

Again, the upper levels of the echelon are caught lying and deceiving, yet they are still left to their own devices to further manipulate and continue misrepresenting facts to the gullible public.

BP Oil Disaster

When news unfolded about the April 20, 2010 BP oil disaster, it went from bad to worse. Instead of immediately mobilizing for action in the face of a massive public health threat, the response was to cover-up, deny and respond with ignorance. After all the public will always believe them, or so they thought.

The Obama administration, Interior Secretary Ken Salazar, U.S. Coast Guard commandant admiral Thad Allen, energy and climate-change policy adviser Carol Browner, BP and all their contituents conspired to deliberately mislead the public from the inception of the disaster to present day. What’s worse is they all agreed to further disseminate toxins in the Gulf by spraying 1.8 to 2 million gallons of the neurotoxin Corexit which was exposed by over a hundred scientists, toxicologists and other experts who have unequivocally classified the irresponsible aerial spraying of the chemical dispersant as a large-scale, uncontrolled non-consensual human and environmental experiment is being conducted in the Gulf region.

The media was grossly censoring the extent of the devastation in the Gulf. The poisons–oil and corexit are destined to spread globally, but honest reporting was and still is restricted, and many independent investigators have been arrested. Read 30 Facts Evidencing that The Gulf Oil Crisis Was Planned.

On June 12, 2010, The Institute of Atmospheric Sciences and Climate (ISAC) released “Risk of Global Climate Change By BP Oil Spill“, a document detailing how the BP spill may cause irreparable damage to the Gulf Stream global climate thermoregulation activity. Read Gulf Loop Current Destroyed: May Lead To Shut Down of Atlantic Thermoregulation, Rapid Cooling.

According to Dr. Gianluigi Zangari, an Italian theoretical physicist, and major complex and chaotic systems analyst at the Frascati National Laboratories in Italy, the Loop Current in the Gulf of Mexico has stalled as a consequence of the BP oil spill disaster. Zangari notes that the effects of this stall have also begun to spread to the Gulf Stream. This is because the Loop Current is a crucial element of the Gulf Stream itself and why it is commonly referred to as the ‚Äúmain engine‚ÄĚ of the Stream.

The concern now, is whether or not natural processes can re-establish the stalled Loop Current. If not, we could begin to see global crop failures as early as 2011.

Zangari’s assessment is based on daily monitoring of real-time data oceanographic satellite public data feeds called ‚ÄúReal-Time Mesoscale Altimetry‚ÄĚ from the Jason, Topex/Poseidon, Geosat, Follow-On, ERS-2 and Envisat satellites.

These satellite feeds are captured and made publicly available by NASA, NOAA and by the Colorado Center for Astrodynamics Research(CCAR) at the University of Colorado at Boulder.

The CCAR is now being accused of scientific fraud and tampering of data directly associated with the events surrounding the Loop Current phenomenon and its current anomalies. Various reporters have spear-headed the charge including radio personality Dr. Bill Deagle who has featured Dr. Zangari on his radio show The Nutrimedical Report where he detailed the events leading up to the destruction of the Loop Current in the Gulf.

Dr. Zangari has stated that he will no longer use CCAR data due to its unreliability.

Organized and Professional Disinformation Operations

Well-funded and highly-organized disinformation operations are in full-swing throughout the internet. From forums to comment boards and even professional websites that have only one purpose: Defame, distract, and destroy the truth.

However organized, the tactics are very predictable in a world filled with lies and half-truths. This, sadly, includes every day news media, one of the worst offenders with respect to being a source of disinformation.

Disinformation campaigns are launched against those seeking to uncover and expose the truth and/or the conspiracy. The H1N1 scandal was a prime example of how hundreds of operations can be launched to sway opinions on the facts. For every fact-based article on the realities of the H1N1 vaccine, there were both very primitive and sophisticated counters on message boards, comment forums and hundreds of alternative and mainstream websites.

Stephen Barrett’s Quackwatch.com and supporters such asskeptic.org.uk and skepticblog.com are examples of websites which promote both synthetic and organic disinformation on almost any topic that does not concur with mainstream thought.

There are specific tactics which disinfo artists tend to apply, as H. Michael Sweeney has brilliantly detailed. Also included with this material are eight common traits of the disinfo artist which may also prove useful in identifying players and motives. The more a particular party fits the traits and is guilty of following the rules, the more likely they are a professional disinfo artist with a vested motive. People can be bought, threatened, or blackmailed into providing disinformation, so even “good guys” can be suspect in many cases.

A rational person participating as one interested in the truth will evaluate that chain of evidence and conclude either that the links are solid and conclusive, that one or more links are weak and need further development before conclusion can be arrived at, or that one or more links can be broken, usually invalidating (but not necessarily so, if parallel links already exist or can be found, or if a particular link was merely supportive, but not in itself key) the argument. The game is played by raising issues which either strengthen or weaken (preferably to the point of breaking) these links. It is the job of a disinfo artist to interfere with these evaluation… to at least make people think the links are weak or broken when, in truth, they are not… or to propose alternative solutions leading away from the truth. Often, by simply impeding and slowing down the process through disinformation tactics, a level of victory is assured because apathy increases with time and rhetoric.

It would seem true in almost every instance, that if one cannot break the chain of evidence for a given solution, revelation of truth has won out. If the chain is broken either a new link must be forged, or a whole new chain developed, or the solution is invalid an a new one must be found… but truth still wins out. There is no shame in being the creator or supporter of a failed solution, chain, or link, if done with honesty in search of the truth. This is the rational approach. While it is understandable that a person can become emotionally involved with a particular side of a given issue, it is really unimportant who wins, as long as truth wins. But the disinfo artist will seek to emotionalize and chastise any failure (real or false claims thereof), and will seek by means of intimidation to prevent discussion in general.

It is the disinfo artist and those who may pull their strings (those who stand to suffer should the crime be solved) MUST seek to prevent rational and complete examination of any chain of evidence which would hang them. Since fact and truth seldom fall on their own, they must be overcome with lies and deceit. Those who are professional in the art of lies and deceit, such as the intelligence community and the professional criminal (often the same people or at least working together), tend to apply fairly well defined and observable tools in this process. However, the public at large is not well armed against such weapons, and is often easily led astray by these time-proven tactics. Remarkably, not even media and law enforcement have NOT BEEN TRAINED to deal with these issues. For the most part, only the players themselves understand the rules of the game.

Twenty-Five Rules of Disinformation

1. Hear no evil, see no evil, speak no evil.

Regardless of what you know, don’t discuss it — especially if you are a public figure, news anchor, etc. If it’s not reported, it didn’t happen, and you never have to deal with the issues.

2. Become incredulous and indignant.

Avoid discussing key issues and instead focus on side issues which can be used to show the topic as being critical of some otherwise sacrosanct group or theme. This is also known as the ‘How dare you!’ gambit.

3. Create rumor mongers.

Avoid discussing issues by describing all charges, regardless of venue or evidence, as mere rumors and wild accusations. Other derogatory terms mutually exclusive of truth may work as well. This method works especially well with a silent press because the only way the public can learn of the facts are through such ‘arguable rumors’. If you can associate the material with the Internet, use this fact to certify it a ‘wild rumor’ from a ‘bunch of kids on the Internet’ which can have no basis in fact.

4. Use a straw man.

Find or create a seeming element of your opponent’s argument which you can easily knock down to make yourself look good and the opponent to look bad. Either make up an issue you may safely imply exists based on your interpretation of the opponent/opponent arguments/situation, or select the weakest aspect of the weakest charges. Amplify their significance and destroy them in a way which appears to debunk all the charges, real and fabricated alike, while actually avoiding discussion of the real issues.

5. Sidetrack opponents with name calling and ridicule.

This is also known as the primary ‘attack the messenger’ ploy, though other methods qualify as variants of that approach. Associate opponents with unpopular titles such as ‘kooks’, ‘right-wing’, ‘liberal’, ‘left-wing’, ‘terrorists’, ‘conspiracy buffs’, ‘radicals’, ‘militia’, ‘racists’, ‘religious fanatics’, ‘sexual deviates’, and so forth. This makes others shrink from support out of fear of gaining the same label, and you avoid dealing with issues.

6. Hit and Run.

In any public forum, make a brief attack of your opponent or the opponent position and then scamper off before an answer can be fielded, or simply ignore any answer. This works extremely well in Internet and letters-to-the-editor environments where a steady stream of new identities can be called upon without having to explain critical reasoning — simply make an accusation or other attack, never discussing issues, and never answering any subsequent response, for that would dignify the opponent’s viewpoint.

7. Question motives.

Twist or amplify any fact which could be taken to imply that the opponent operates out of a hidden personal agenda or other bias. This avoids discussing issues and forces the accuser on the defensive.

8. Invoke authority.

Claim for yourself or associate yourself with authority and present your argument with enough ‘jargon’ and ‘minutia’ to illustrate you are ‘one who knows’, and simply say it isn’t so without discussing issues or demonstrating concretely why or citing sources.

9. Play Dumb.

No matter what evidence or logical argument is offered, avoid discussing issues except with denials they have any credibility, make any sense, provide any proof, contain or make a point, have logic, or support a conclusion. Mix well for maximum effect.

10. Associate opponent charges with old news.

A derivative of the straw man — usually, in any large-scale matter of high visibility, someone will make charges early on which can be or were already easily dealt with – a kind of investment for the future should the matter not be so easily contained.) Where it can be foreseen, have your own side raise a straw man issue and have it dealt with early on as part of the initial contingency plans. Subsequent charges, regardless of validity or new ground uncovered, can usually then be associated with the original charge and dismissed as simply being a rehash without need to address current issues — so much the better where the opponent is or was involved with the original source.

11. Establish and rely upon fall-back positions.

Using a minor matter or element of the facts, take the ‘high road’ and ‘confess’ with candor that some innocent mistake, in hindsight, was made — but that opponents have seized on the opportunity to blow it all out of proportion and imply greater criminalities which, ‘just aren’t so.’ Others can reinforce this on your behalf, later, and even publicly ‘call for an end to the nonsense’ because you have already ‘done the right thing.’ Done properly, this can garner sympathy and respect for ‘coming clean’ and ‘owning up’ to your mistakes without addressing more serious issues.

12. Enigmas have no solution.

Drawing upon the overall umbrella of events surrounding the crime and the multitude of players and events, paint the entire affair as too complex to solve. This causes those otherwise following the matter to begin to lose interest more quickly without having to address the actual issues.

13. Alice in Wonderland Logic.

Avoid discussion of the issues by reasoning backwards or with an apparent deductive logic which forbears any actual material fact.

14. Demand complete solutions.

Avoid the issues by requiring opponents to solve the crime at hand completely, a ploy which works best with issues qualifying for rule 10.

15. Fit the facts to alternate conclusions.

This requires creative thinking unless the crime was planned with contingency conclusions in place.

16. Vanish evidence and witnesses.

If it does not exist, it is not fact, and you won’t have to address the issue.

17. Change the subject.

Usually in connection with one of the other ploys listed here, find a way to side-track the discussion with abrasive or controversial comments in hopes of turning attention to a new, more manageable topic. This works especially well with companions who can ‘argue’ with you over the new topic and polarize the discussion arena in order to avoid discussing more key issues.

18. Emotionalize, Antagonize, and Goad Opponents.

If you can’t do anything else, chide and taunt your opponents and draw them into emotional responses which will tend to make them look foolish and overly motivated, and generally render their material somewhat less coherent. Not only will you avoid discussing the issues in the first instance, but even if their emotional response addresses the issue, you can further avoid the issues by then focusing on how ‘sensitive they are to criticism.’

19. Ignore facts presented, demand impossible proofs.

This is perhaps a variant of the ‘play dumb’ rule. Regardless of what material may be presented by an opponent in public forums, claim the material irrelevant and demand proof that is impossible for the opponent to come by (it may exist, but not be at his disposal, or it may be something which is known to be safely destroyed or withheld, such as a murder weapon.) In order to completely avoid discussing issues, it may be required that you to categorically deny and be critical of media or books as valid sources, deny that witnesses are acceptable, or even deny that statements made by government or other authorities have any meaning or relevance.

20. False evidence.

Whenever possible, introduce new facts or clues designed and manufactured to conflict with opponent presentations — as useful tools to neutralize sensitive issues or impede resolution. This works best when the crime was designed with contingencies for the purpose, and the facts cannot be easily separated from the fabrications.

21. Call a Grand Jury, Special Prosecutor, or other empowered investigative body.

Subvert the (process) to your benefit and effectively neutralize all sensitive issues without open discussion. Once convened, the evidence and testimony are required to be secret when properly handled. For instance, if you own the prosecuting attorney, it can insure a Grand Jury hears no useful evidence and that the evidence is sealed an unavailable to subsequent investigators. Once a favorable verdict is achieved, the matter can be considered officially closed. Usually, this technique is applied to find the guilty innocent, but it can also be used to obtain charges when seeking to frame a victim.

22. Manufacture a new truth.

Create your own expert(s), group(s), author(s), leader(s) or influence existing ones willing to forge new ground via scientific, investigative, or social research or testimony which concludes favorably. In this way, if you must actually address issues, you can do so authoritatively.

23. Create bigger distractions.

If the above does not seem to be working to distract from sensitive issues, or to prevent unwanted media coverage of unstoppable events such as trials, create bigger news stories (or treat them as such) to distract the multitudes.

24. Silence critics.

If the above methods do not prevail, consider removing opponents from circulation by some definitive solution so that the need to address issues is removed entirely. This can be by their death, arrest and detention, blackmail or destruction of their character by release of blackmail information, or merely by destroying them financially, emotionally, or severely damaging their health.

25. Vanish.

If you are a key holder of secrets or otherwise overly illuminated and you think the heat is getting too hot, to avoid the issues, vacate the kitchen.

Eight Traits of the Disinformationalist

1) Avoidance

They never actually discuss issues head-on or provide constructive input, generally avoiding citation of references or credentials. Rather, they merely imply this, that, and the other. Virtually everything about their presentation implies their authority and expert knowledge in the matter without any further justification for credibility.

2) Selectivity

They tend to pick and choose opponents carefully, either applying the hit-and-run approach against mere commentators supportive of opponents, or focusing heavier attacks on key opponents who are known to directly address issues. Should a commentator become argumentative with any success, the focus will shift to include the commentator as well.

3) Coincidental

They tend to surface suddenly and somewhat coincidentally with a new controversial topic with no clear prior record of participation in general discussions in the particular public arena involved. They likewise tend to vanish once the topic is no longer of general concern. They were likely directed or elected to be there for a reason, and vanish with the reason.

4) Teamwork

They tend to operate in self-congratulatory and complementary packs or teams. Of course, this can happen naturally in any public forum, but there will likely be an ongoing pattern of frequent exchanges of this sort where professionals are involved. Sometimes one of the players will infiltrate the opponent camp to become a source for straw man or other tactics designed to dilute opponent presentation strength.

5) Anti-conspiratorial

They almost always have disdain for ‘conspiracy theorists’ and, usually, for those who in any way believe JFK was not killed by LHO. Ask yourself why, if they hold such disdain for conspiracy theorists, do they focus on defending a single topic discussed in a News Group (NG) focusing on conspiracies? One might think they would either be trying to make fools of everyone on every topic, or simply ignore the group they hold in such disdain. Or, one might more rightly conclude they have an ulterior motive for their actions in going out of their way to focus as they do.

6) Artificial Emotions

An odd kind of ‘artificial’ emotionalism and an unusually thick skin — an ability to persevere and persist even in the face of overwhelming criticism and unacceptance. This likely stems from intelligence community training that, no matter how condemning the evidence, deny everything, and never become emotionally involved or reactive. The net result for a disinfo artist is that emotions can seem artificial. Most people, if responding in anger, for instance, will express their animosity throughout their rebuttal.

But disinfo types usually have trouble maintaining the ‘image’ and are hot and cold with respect to pretended emotions and their usually more calm or unemotional communications style. It’s just a job, and they often seem unable to ‘act their role in character’ as well in a communications medium as they might be able in a real face-to-face conversation/confrontation.

You might have outright rage and indignation one moment, ho-hum the next, and more anger later — an emotional yo-yo. With respect to being thick-skinned, no amount of criticism will deter them from doing their job, and they will generally continue their old disinfo patterns without any adjustments to criticisms of how obvious it is that they play that game — where a more rational individual who truly cares what others think might seek to improve their communications style, substance, and so forth, or simply give up.

7) Inconsistent

There is also a tendency to make mistakes which betray their true self/motives. This may stem from not really knowing their topic, or it may be somewhat ‘freudian’, so to speak, in that perhaps they really root for the side of truth deep within.

I have noted that often, they will simply cite contradictory information which neutralizes itself and the author. For instance, one such player claimed to be a Navy pilot, but blamed his poor communicating skills (spelling, grammar, incoherent style) on having only a grade-school education. I’m not aware of too many Navy pilots who don’t have a college degree. Another claimed no knowledge of a particular topic/situation but later claimed first-hand knowledge of it.

8) Time Constant

There are three ways this can be seen to work, especially when the government or other empowered player is involved in a cover up operation:

  • ANY NG posting by a targeted proponent for truth can result in an IMMEDIATE response. The government and other empowered players can afford to pay people to sit there and watch for an opportunity to do some damage. SINCE DISINFO IN A NG ONLY WORKS IF THE READER SEES IT – FAST RESPONSE IS CALLED FOR, or the visitor may be swayed towards truth.
  • When dealing in more direct ways with a disinformationalist, such as email, DELAY IS CALLED FOR – there will usually be a minimum of a 48-72 hour delay. This allows a sit-down team discussion on response strategy for best effect, and even enough time to ‘get permission’ or instruction from a formal chain of command.
  • In the NG example 1) above, it will often ALSO be seen that bigger guns are drawn and fired after the same 48-72 hours delay – the team approach in play. This is especially true when the targeted truth seeker or their comments are considered more important with respect to potential to reveal truth. Thus, a serious truth sayer will be attacked twice for the same sin.

Remarkably, even media and law enforcement have NOT BEEN TRAINED to deal with these issues. For the most part, only the players themselves understand the rules of the game.

Diabetes is a condition that involves the reduced ability of the pancreas to produce insulin.  Diabetes can be due to a genetic defect, resulting in an auto-immune response where the insulin-producing cells in the pancreas are gradually being destroyed by the immune system.  This is termed  TYPE I  Diabetes.  The progression of this condition differs from person to person.

TYPE II  Diabetes is a condition of life style, where the pancreatic cells have been overtaxed with insulin production due to increased intake of sugars over short periods of time, resulting in sugar spikes.  Just like a lot of sugar in water makes a syrup (like for donuts), a lot of sugar in the blood makes the blood thicker and more difficult to move through blood vessels.  The heart then has to work harder to pump the blood to all parts of the body.


The easiest and most common sign is frequent thirst due to concentration of sugar in the blood.  This will lead to frequent urination.  Urine may appear concentrated (a little more viscous).  If unexplained/unexpected weight loss occurs, chances are that diabetes has been undiagnosed for a while.  If a person suspects diabetes, get a test as soon as possible.  Undiagnosed diabetes can cause major damage to many organs in the body and may result in a heart attack.

High GI (glycaemic index) foods release a lot of sugar in a short time which makes the blood thicker.  Low GI foods may contain the same amount of sugar as the high GI food, but it is released over a much longer period so that the blood does not contain so much sugar at the same time.  

Example:  2 slices of white bread, hypothetically (just saying so for example)  release 100 sugars in 10 min in the blood.    2 slices of whole wheat bread, hypothetically, 80 sugars goes into the blood as follows :  first 20 min release 20 sugars,   in the next 30 min it releases another 30 sugars  and 40 min later it releases the last 30 sugars.    So, for whole wheat bread it took 90 min to release 80 sugars, thus not all the sugars are in the blood at the same time, so the blood does not become thick.  

The following graph shows Hi GI  vs  Low GI  foods:


In the case of the orange Hi GI, note how Hi the level of sugar goes within 2 hrs.  Insulin is then required to bring down the glucose level to prevent the blood from becoming too sticky/thick.  In the case of Low GI, note that the sugar never reaches such a high level, thus sparing the pancreas from releasing extra insulin.  The cells of the pancreas are not working so hard when we consume low GI foods.

The graph below shows the amount of sugar in the blood and the amount of insulin that the body has to release to get the sugar down to reasonable levels.


To date we have just been looking at what sugar does to the blood.  

Exactly where in the body is the pancreas?   


The section containing the pancreas enlarged below.  


How do we prevent Diabetes TYPE II

Be moderate with carbohydrate intake. Everything starchy will be converted to sugar (glucose) in our bodies. Fruits like grapes, melons and pears (and some others) have LOTS of sugar and should be eaten in moderation. Vegetables such as onions and carrots are also loaded with free sugar, therefore it makes food taste sweet. We need to keep this in mind at all times. Moderation is far better than omission. Onions are natural antibiotics and carrots are a good source of Vitamin A and some minerals.  Take stock of the amount of sugars per meal, eat small meals and eat more frequently Р5 Р6 times a day.

Where the body gets all the sugar from

One slice of white bread could be equivalent to 10 tsp of glucose. Glucose is the sugar that our bodies burn for energy. If glucose is one block, then starch would look like the string below.


Enzymes in our bodies break up the starch and release the free glucose. The glucose enters the blood and from there goes to the cells of the body where it is burnt for energy. Glucose that is extra (not burnt up immediately) is changed to glycogen, which is similar to starch and glycogen is then stored in the liver and muscle cells. We need insulin to drive the glucose into the cells and to allow the body to make glycogen out of the excess glucose. If our glycogen stores are full, then the body makes fat out of the glucose and stores it in undesirable places like around the hips, across the waist, over the tummy etc. So we need not eat a lot of fat to have fat in our bodies. Excess glucose is converted to fat.


All starches are broken down to form glucose, some more quickly than others.  Potato starch is easily digested and enters the blood more rapidly.  Starch from white rice is broken down more slowly and may enter the blood at a time that we already have forgotten that we have eaten the rice.  We may then eat something else in the mean time and together, the snack and digested rice may cause a huge spike in the blood sugar.  

All fruit and vegetables contain starch to a lesser or greater extent, so our food combinations should be done wisely.  Vegetables that taste sweet (eg. carrots and onions etc) do contain lots of readily available sugar Рthat means it can enter the blood without needing it to be digested.

Sodas are the worst when it come to sugar. ¬†Because of the fizzy nature and the additives, most of the sugar is ‘disguised’ ¬†under the other tastes. ¬†Coke is burnt sugar. ¬†That means, if I burn a cup of sugar into a black mass, I have coke, and it tastes VERY BITTER, but it is still one cup of sugar. ¬†If I add water and flavour like vanilla, I can make coca cola. ¬†Now just imagine how much sugar is in coke, even if you don’t taste it. ¬†Most other fizzy drinks are very high in sugar, particular those that have a strong “other” taste. ¬†Ginger beer, for example, has a very high concentration of sugar, but the strong ginger taste disguises the sweetness. ¬†Other sweeter tasting drinks may not have that much sugar because nothing is interfering with the sweetness. ¬†So we really need to be very careful what we consume at ONE SITTING and the effect of it on the blood within the ensuing hours.


How Insulin does its job.

There is normally a little insulin in our blood. If we have a meal, more insulin may be secreted to reduce the sugar level of the blood. The more glucose in the blood, the more insulin is needed to bring down the sugar level. Insulin allows glucose as well as amino acids (broken down proteins) to enter the body cells. If there is a lack of insulin, glucose will remain in the blood and make it thick, causing lots of complications. Amino acids will not enter the cells and the muscle cells particularly will become smaller. Not only can the cells not build up itself, because of a lack of glucose, the cells break down protein to get energy. Thus a diabetic loses a lot of weight when undiagnosed and/or untreated.


Above is a cell membrane, the border of a cell. ¬†Not all cells need insulin, but those cells that do need insulin, operate as follows: ¬†The blue “card” ¬†above represents insulin. ¬†If we think of this card as the access card used to open doors, we will understand insulin action. When the blue card (insulin) is inserted into its slot in the cell membrane (the receptor for insulin actually an antenna-like structure), two “doors” open – one to let glucose and and another to let amino acids in. ¬†

Some cells, like the nerve cells, receive glucose from “companion cells” ¬†or feeder cells that process the glucose before passing it on to the nerve cells. ¬†They do not need glucose for this.

For insulin to be released from the pancreatic cells, a bit of Calcium ¬†(Ca) is needed. ¬†So we need to see that we always have enough free Ca in our blood. Ca is needed for a host of other things in the body, so we must make sure to eat enough Ca or take a supplement. ¬†The diagram below shows how insulin is “kicked out of the pancreatic cells” by Ca.



When the glucose cannot be removed fast enough from the blood, the thick blood puts strain on the heart. ¬†Nutrients do not get to the furthest parts of the body quickly enough or fresh blood fails to get to complicated places like the toes. ¬†Because one or more toes are not fed, they die off slowly, a condition known as gangrene. ¬†The body cuts off such a part to avoid spreading of infection. ¬†Picture the following: Syrup flowing through a plastic drinking straw. ¬†When the syrup has passed through, the straw is sticky. ¬†If left without being cleaned, the sticky syrup that remained in the straw becomes hard and cracks. ¬† Now the same can happen to blood vessels. ¬†If the syrup keeps sticking to the walls, it may become thicker on the inside and blood flows much more difficultly. ¬†The narrower lumen causes the blood to be under greater pressure. ¬†The walls of the blood vessel may now be less flexible due to the sticky build up and nutrients cannot exit the tiny vessels as easily any longer. ¬†So that part of the body may starve. ¬†Its effects may be severe on the inside of the body before we become aware of the complication as a physical phenomenon on the outside of the body – ¬†which then manifests itself as gangrene. ¬†When the part of the body is greenish blue, we’ve already lost it. ¬†If it has turned black already, it may be a danger to the rest of the body as well. ¬†

Smaller blood vessels, like those in the eyes, also do not receive enough blood because the blood become too thick to flow in these tiny vessels, and the diabetic person may lose eye sight.

Other complications of DIABETES are shown in the picture below.


High blood pressure is often another complication of diabetes because of the amounts of water consumed and the water being retained because of the concentration of sugar in the blood. Because the blood is thick and the volume may be more than usual, blood vessels may burst.

If a person is already diabetic, the above conditions can be avoided by taking regular medication.  Better even, do not let the sugar level of the blood rise to high at any given time.  Eat everything in moderation, small meals more frequently.  

Blood Glucose Tests are done free of charge or at minimal costs at many centres.  It pays to have it checked regularly.

Chicken a la Queen

A chicken dish suitable for diabetic, hypertensives and just about anyone who want to get in most essential nutrients in one delicious dish.


2 large onions thinly sliced
1/2 small head of cauliflower cut into indiv flowers.
3 large leaves of spinach finely sliced
2 large chicken breasts- diced

Salt and spices of your choice [I used 1 tsp atchaar spice, 1/4 tsp mixed herbs and one bay leaf]


Brown onion and cauliflower together in wok/casserole. Add Spinach and cook for another 2 – 3 min. Add spices, stir well and add chicken. Leave to simmer until done and nicely browned. Serve with brown rice or whole wheat roti.


ChiknAQueen 023


SEEDS-4-LIFE  is a concept that tries to bring food security into communities.  People of all ages are encouraged to plant any seed that they can lay their hands on, particularly those seeds that would yield food for the table or lunch boxes.

In one community, people can get together and decide who will plant what and care for a specific crop. ¬†For example, Mr A will plant peas, beans and lentils while Mrs B plants onions, carrots and tomatoes. ¬†Beans that were ”sorted” and the ”bad ones” that were place one side can be planted instead of thrown away. ¬†The same would go for others as well. ¬† Families can then barter among one another with their yields or simply just exchange what they have harvested. ¬†Pips of apples, pears, apricots etc can also be planted along with the previously mentioned. ¬†The fruits trees will take a much longer time to show off their yield, thus it is good to allow children to plant quick-yielding plants together with fruit trees so they can see some ”fruits of their efforts”

Below are seedlings of lentils and apricots.


 I  have approached a school and will be working with the group pictured below as a kick=off for my project.  I hope to involve more groups at the same school as well as involve other schools and institutions as well.


And then the struggle of the bean seedling.  Somehow the plumule got stuck.


¬†This bean seedling had to be ”rescued”, felt like performing a ”caesar” on this seedling. The cotyledons ”got stuck” in the soil and the hypocotyl thickened and elongated, but plumule just did not appear, so I dipped in and initiated the ”rescue mission” . Then I remembered the terms epigeal and hypogeal, epicotyl and hypocotyl hit me flat in the face…. sooooo long ago.¬†This bean seedling had to be ”rescued”, felt like performing a ”caesar” on this seedling. The cotyledons ”got stuck” in the soil and the hypocotyl thickened and elongated, but plumule just did not appear, so I dipped in and initiated the ”rescue mission” . Then I remembered the terms epigeal and hypogeal, epicotyl and hypocotyl hit me flat in the face…. sooooo long ago.

More info and pics to follow and the project unfolds.




‚ÄúWaste your money and you are only out of money. Waste your time and you‚Äôve lost part of your life.‚ÄĚ Dr. Michael Le Boeuf

1 Why is time TODAY more valuable than time tomorrow or any other time in the future?
2 Is time money ? Discsuss

3.1 Discuss ¬†‚ÄúIf you fail to plan, you plan to fail‚ÄĚ.
3.2 Complete the ‚ÄúPrioritizing‚ÄĚ exercise ¬†below

3.3 Discuss some ways to get to class every day , complete all the work assigned to you, participate in some                                    physical activities, serve on a committee/club/forum, and prepare adequately for all tests/assessments.

3.5 Learning shortcuts that do not compromise the quality of delivery/product.

Time  Management  Exercise

You have a number of tasks that you are responsible for this week. The tasks are listed below.

Rate the tasks/events by assigning numbers 1 – 10 and place the numbers in the columns that you think the event belongs in. Write a short comment for your choice of block where you feel the need to justify your choice. The List recognizes the fact that you spend most of your week days in classrooms.

Today’s date: 16 July 2012
Event/ Task                                                                    Urgent/Important    Urgent     Important      Other

Fetch little brother at the créche after Tech                  X

Assignment A1 due 23July 2012                                                                        X

Assignment P2 due 30 July 2012                                                                                                X

My turn to wash up at least twice this week                                                                                             X

Soccer/Sport/Gym                                                                                                                                              X

Debate/Club meeting

Group Gathering

Cousin’s wedding

Search for Assignm. Resources

Have to wash own clothes

Have to shop for groceries/textbooks/toiletries


You need to make a list of YOUR OWN activities and rate the activities in order of importance and ¬†urgency and or other classification such as skipping it now or ‘pay’ ¬†your sibling to take care of your chores while you study.

SEE the events on paper and it will be easier to organize rather than trying to “sort it out in your head” . ¬† It can become very daunting and you may feel overwhelmed if there are too many things to be done in a short time. ¬†Writing it down and prioritizing it will help you to make sense of your own situation. ¬†Remember no one else has the same situation as you.

Pecan & Almond biscuits with Raisins

Mix chopped pecans and almonds (total 250 g)   [and any other nuts of your choice] with 2 cups of brown bread flour and 1 tsp baking powder.  Add 100 g raisins , and tsp tip of salt.  Mix all these dry ingredient thoroughly. 

Melt 200 g butter   and  add 100 g soft brown sugar.  Mix thoroughly.  Drain 410 g tin apricots and mash apricots.  Keep liquid in separate container. [you can simply melt apricot jam for this purpose ]  Add to butter/sugar mix and beat thoroughly until sugar is dissolved. Add the dry ingredients and mix thoroughly.  Add from the drained liquid as required until a sticky, biscuit type dough is obtained.

Remove a table spoonful at a time and shape into flat, round disc.  Place onto greased baking try and bake until golden brown, or as crisp as you prefer.  Allow to cool and remove from tray.



When we think¬†vegetables,¬† we often pull a face and think plates of salads. ¬†Veg can be as tasty as you want to make it, and you can hide those veg that you “don’t like” among those veg that you enjoy.


[You can use any vegetables that you like.  ]

For this potjie I used  :   3 large onions, 2 green peppers, 250g sliced mushrooms, 3 sliced carrot and 200g cut green beans, 3 large diced potatoes, 3 gem squash Рhalved and 5 rings of butter nut.   Spices of your choice.


Pour 100 ml oil in potjie, coat sides with oil and add onions and green peppers.  Add salt and potjiekos curry spice.  Place on coals/fire.   Add mushrooms [I clean the other veg while these are already cooking on the fire to save time] then carrots, green beans and then potato as they are cleaned and cut, giving each a chance to cook on its own with the content of the pot.  Sprinkle a little salt over top of veg.  Add Squash and lastly butter nut.  Allow to simmer.  Stir if necessary or if you want veg to mix and cook through thoroughly.

Remove from fire when done.  Serve with fish, braai (red meat or chicken)  or with pie.

Or simply eat on its own.



This may look creepy in the potjie, but this is how it looks on the plate.



You may remove the potjie sooner and have more chunky and crisp vegetables.  I like my food slow cooked on the coals and well done.  It does wonders for digestion and you get maximum benefit out of the nutrients within the vegetables.

And here’s a taste of fire


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