https://x.com/i/status/2009325344797675763

Henry McClure  
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That's all you get

The saying "all you get is a ham sandwich" is a variation of the phrase that a prosecutor can get a grand jury to "indict a ham sandwich," which was popularized by former New York Chief Judge Sol Wachtler in 1985. [1, 2]  

Origin and Meaning 

• Origin: Wachtler used the phrase in 1985 to express his view that the grand jury system should be abolished because grand juries were overly deferential to prosecutors. He argued that district attorneys had so much influence they could convince a grand jury to indict even "a ham sandwich," implying that the standard of proof required for an indictment (probable cause) was too low. The phrase became famous a few years later when quoted by Tom Wolfe in his novel The Bonfire of the Vanities. 

• Meaning: The expression highlights a perceived lack of independent judgment within the grand jury system, suggesting that a prosecutor can obtain an indictment against virtually anyone or anything, regardless of the flimsiness of the evidence. 

• Wachtler's Regret: Wachtler, who is Jewish, later commented that he regretted using "ham" for the analogy and wished he had chosen a "pastrami sandwich" instead, for reasons of kashrut (Jewish dietary laws). [1, 2, 3, 4]  

Variations 

The core idea has been adapted into other contexts, such as: 

• Describing a meager or underwhelming reward (e.g., "After all that work, all you get is a ham sandwich"). 

• Police slang in some areas, referring to a "drop gun" or false evidence planted by corrupt officers to frame a suspect. [1, 5, 6]  

AI responses may include mistakes.

[1] https://www.chronicle.com/blogs/linguafranca/why-a-ham-sandwich

[2] https://www.luceropc.com/the-ham-sandwich-an-indictment

[3] https://www.luceropc.com/the-ham-sandwich-an-indictment

[4] https://www.quora.com/Where-did-the-phrase-You-re-such-a-ham-come-from

[5] https://www.quora.com/What-is-a-ham-sandwich

[6] https://en.wikipedia.org/wiki/Ham_sandwich

Henry McClure  
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Simple Fixes #mcre1 - Spencer will like this -

 Time to Scrap Topeka's Public Comment Sign-Up Barrier

Back in 2025, during my mayoral run, I blogged about how public comment at Topeka City Council meetings isn't ruled by vague "common law" — it's set by local rules and the Kansas Open Meetings Act (KOMA). Read it here.
Now, in 2026, those rules still choke citizen input. To speak, you must notify the City Clerk by 5:00 p.m. the day of the meeting — or sign up in person before 6:00 p.m. No true walk-ups. No spontaneous voice on emerging issues.This must change. Eliminate mandatory sign-up. Let anyone at the meeting speak on any issue.Why the Current Rules Fail

• Kills spontaneity: Issues erupt during discussions. A resident shows up fired up — but can't speak without prior notice. Working folks, parents, and last-minute attendees get silenced.
• Unnecessary hurdle: Many Kansas cities allow on-site sign-up throughout. Topeka's stricter policy isn't required by state law.
• Low turnout: Pre-registration discourages participation, weakening democracy.

State Law Backs Open AccessKOMA demands open meetings but doesn't require public comment at all. Since Topeka offers it, rules are local choice. Broader access honors KOMA's core: informed electorate through transparency.Benefits of Walk-Up Comment

• Boosts engagement: More voices, better decisions.
• Real-time feedback: Council hears direct reactions.
• Fairer process: Levels the field for all residents.

Simple FixesAmend Governing Body Rules:

• Drop the 5:00 p.m. deadline.
• Allow in-person sign-up anytime during the meeting.
• Permit brief comments on agenda items as they arise (chair's discretion).
• Keep safeguards: 4-minute limits, no personal attacks, orderly conduct.

This isn't revolutionary — it's basic openness. In my campaign, voters demanded a louder voice. Let's deliver.
Contact your Council member now. Demand true public comment. Topeka deserves it.

 https://www.airbnb.com/rooms/1258170458429740785?guests=1&adults=1&s=2&unique_share_id=1a6eed69-a100-4310-9eb2-8480efa6c14a

Live well

Henry McClure  
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Cortisol....be gone

The best ways to lower cortisol involve a holistic approach focusing on sleep, stress management, and nutrition, with techniques like prioritizing 7-9 hours of quality sleep, practicing mindfulness (yoga, meditation, deep breathing), getting regular moderate exercise (walking, swimming), and eating a balanced diet rich in whole foods while limiting sugar, processed foods, and excess caffeine to support your body's natural stress response. [1, 2, 3, 4, 5]  

Lifestyle Habits 

• Prioritize Sleep: Aim for 7-9 hours of consistent sleep, avoiding screens and caffeine before bed to support your body's natural cortisol rhythm. 

• Manage Stress: Incorporate relaxation techniques like deep breathing, meditation, yoga, or Tai Chi to calm your nervous system. 

• Regular, Moderate Exercise: Activities like brisk walking, cycling, or swimming help regulate cortisol; avoid over-exercising, as intense workouts can increase it. 

• Connect & Laugh: Spending time with loved ones, cuddling, and laughing can release endorphins and lower cortisol. [1, 2, 4, 6, 7, 8, 9]  

Dietary Changes 

• Eat Whole Foods: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats (omega-3s) to stabilize blood sugar. 

• Limit Cortisol-Spiking Foods: Reduce sugar, saturated fats, refined grains, and excessive caffeine, which can disrupt cortisol levels. 

• Stay Hydrated: Drink plenty of water, as dehydration can temporarily raise cortisol. 

• Consider Supplements: Magnesium, Vitamin D, B vitamins, and Omega-3s may help, but discuss these with a doctor first. [1, 4, 5, 7, 10, 11, 12]  

When to See a DoctorIf you experience persistent symptoms of high stress or suspect a more serious issue like Cushing syndrome, talk to your healthcare provider, as medical treatment might be needed. [2, 8]  

To make these lifestyle changes more effective, would you like a sample daily routine that integrates these cortisol-lowering habits? [3]  

AI responses may include mistakes.

[1] https://www.torrancememorial.org/healthy-living/blog/cortisol-and-your-waistline-the-unseen-battle/

[2] https://www.uhc.com/news-articles/healthy-living/cortisol

[3] https://www.osfhealthcare.org/blog/how-to-lower-your-cortisol

[4] https://www.cbwchc.org/news/how-to-manage-stress-lower-cortisol-naturally

[5] https://www.hcahoustonhealthcare.com/healthy-living/blog/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels

[6] https://lifestylemedicine.stanford.edu/how-exercise-balances-cortisol-levels/

[7] https://www.henryford.com/blog/2025/05/how-to-lower-your-cortisol-levels

[8] https://my.clevelandclinic.org/health/articles/22187-cortisol

[9] https://www.neamb.com/family-and-wellness/7-steps-to-keep-cortisol-in-check

[10] https://www.laspalmasdelsolhealthcare.com/healthy-living/blog/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels

[11] https://cms.illinois.gov/benefits/stateemployee/bewell/foodforthought/best-foods-to-reduce-stress.html

[12] https://www.healthline.com/nutrition/ways-to-lower-cortisol

Henry McClure  
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Saffron, again

The best way to consume saffron is by blooming (steeping threads in warm liquid like water, milk, or broth) to release flavor and color, then adding the infusion to dishes like risotto, paella, soups, or desserts, or you can grind it with sugar/salt for seasoning, use it in teas, or take it as a supplement, but always start with a small pinch to avoid a medicinal taste. [1, 2, 3, 4]  

Methods for Using Saffron 

• Infuse in Liquid (Most Common): Steep a few threads in a small amount of warm (not boiling) water, milk, or stock for 5-20 minutes, then add the liquid and threads to your recipe. 

• In Rice Dishes: Add the steeped liquid to rice (like in biryani or saffron rice) for color and aroma, notes YouTube (https://www.youtube.com/shorts/xrYgBfah98A). 

• In Dairy/Desserts: Soak in milk for golden milk, ice cream, or pastries, or infuse Greek yogurt with honey. 

• Grind into Powder: Crush threads with sugar or salt to create a seasoning. 

• As Tea: Steep in hot water with honey for a comforting drink. 

• In Soups & Stews: Add the bloomed infusion to seafood soups (like psarosoupa) or rich broths. [1, 2, 3, 4, 5, 6, 7, 8, 9]  

Key Tips 

• Always Use Threads: Buy threads (not powder) to ensure quality and versatility; a little goes a long way. 

• Don't Overdo It: Too much saffron can taste bitter or medicinal. 

• Consider Supplements: Available in capsules, but consult a doctor first, especially if pregnant, as high doses can be toxic. [3, 10, 11, 12, 13]  

To get started with your saffron, would you like a recipe for saffron rice or a simple saffron milk drink? 

AI responses may include mistakes.

[1] https://www.savoryspiceshop.com/blogs/news/how-to-use-saffron

[2] https://www.goldensaffron.com/blog/Saffron/eat-saffron-threads

[3] https://www.healthline.com/nutrition/saffron

[4] https://www.vogue.in/content/how-to-consume-saffron-for-better-skin-and-improved-overall-health

[5] https://marxfood.com/how-to-use-saffron/

[6] https://www.youtube.com/shorts/xrYgBfah98A

[7] https://www.worldwidegreeks.com/threads/using-greek-saffron.4614/

[8] https://www.youtube.com/shorts/1lrkpyo6GqM

[9] https://www.quora.com/How-do-I-eat-saffron

[10] https://www.webmd.com/vitamins/ai/ingredientmono-844/saffron

[11] https://primehealthdenver.com/blog/saffron-benefits/

[12] https://www.medicalnewstoday.com/articles/327017

[13] https://www.galvnews.com/health/free/what-are-the-health-benefits-of-saffron/article_27f57712-068a-57da-9789-2b53035b85cf.html

Henry McClure  
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Vanilla

Vanilla offers health benefits like providing antioxidants, reducing inflammation, aiding digestion, and improving mood with its calming aroma, potentially lowering stress and cholesterol, while its compounds may support brain health and help curb sugar cravings. It's rich in antioxidants that fight free radicals, possesses antibacterial properties, and can be used in aromatherapy for relaxation, offering a natural way to enhance overall wellness and reduce reliance on sugar. [1, 2, 3, 4, 5, 6, 7]  

Key Health Benefits 

• Rich in Antioxidants: Vanilla contains compounds like vanillin that combat harmful free radicals, supporting cell repair, boosting immunity, and potentially slowing aging. 

• Anti-inflammatory: Its anti-inflammatory properties may help with conditions linked to chronic inflammation, like heart disease. 

• Stress & Mood Relief: The scent of vanilla has a calming effect, reducing stress, anxiety, and even helping with sleep, while studies link vanillin to antidepressant effects. 

• Digestive Aid: Traditionally used to soothe upset stomachs, vanilla can help with bloating, nausea, and promote better nutrient absorption. 

• Heart Health: Research suggests vanilla can help lower cholesterol levels, reducing risks for heart attacks and strokes. 

• Sugar Reduction: Its natural sweetness allows you to cut down on sugar intake without sacrificing flavor. 

• Brain Health: Compounds in vanilla show potential neuroprotective effects, guarding brain cells from damage. 

• Antibacterial: Vanilla possesses antibacterial properties that can help prevent infections. [1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13]  

How to Use Vanilla for Health 

• Aromatherapy: Inhale vanilla extract or use it in diffusers for calming effects. 

• Dietary Inclusion: Add real vanilla extract or ground beans to food and drinks to boost flavor and health benefits. 

• Topical Use (Oil): Can be used in oils to strengthen hair and for skin rejuvenation. 

• For Toothaches: Apply a drop of extract on a cotton ball to numb pain. [2, 3, 5, 6, 8, 13]  

To better tailor these suggestions, are you looking to incorporate vanilla for a specific health goal like better sleep or stress relief, or for general wellness? 

AI responses may include mistakes.

[1] https://www.mychicsweets.com/the-sweet-essence-of-pure-vanilla-extract-a-baker-s-secret-ingredient

[2] https://naturalvanilla.us/the-health-benefits-of-ground-vanilla-bean/

[3] https://lonegoosebakery.com/four-health-benefits-of-vanilla/

[4] https://www.nunaturals.com/blogs/be-well/even-more-reasons-to-love-vanilla

[5] https://www.webmd.com/diet/health-benefits-vanilla

[6] https://www.saltoftheearthnatural.com/blog/article/8-surprising-health-benefits-of-vanilla

[7] https://www.vanillabeankings.com/blogs/recipes/proven-nutritional-and-holistic-benefits-of-vanilla

[8] https://naturalvanilla.us/the-health-benefits-of-using-ground-vanilla-bean-in-recipes/

[9] https://naturalvanilla.us/tag/ground-vanilla-bean/

[10] https://www.healthline.com/nutrition/vanilla-extract-benefits

[11] https://foxyteas.com/8-surprising-health-benefits-of-vanilla-tea-recipe/

[12] https://www.bennipops.com/post/health-benefits-of-vanilla

[13] https://www.mattressclarity.com/sleep-hygiene/aromatherapy-for-sleep/

Henry McClure  
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Saffron

Saffron offers benefits like mood improvement for depression, support for memory in cognitive decline, relief for PMS symptoms, potential heart health boosts through antioxidant and anti-inflammatory effects, and may aid weight management by reducing snacking. Its rich antioxidants (crocin, safranal) fight cell damage, while compounds interact with brain chemicals, potentially balancing mood and improving cognitive function. [1, 2, 3, 4, 5, 6, 7]  

Mental & Cognitive Health 

• Depression & Anxiety: May improve mood, with studies showing effects comparable to some antidepressants, by increasing neurotransmitters like dopamine and serotonin. 

• Memory & Brain Health: Antioxidants support brain health, potentially improving memory and slowing cognitive decline in conditions like Alzheimer's. [1, 2, 3, 5, 8, 9]  

Physical Health 

• Heart Health: Antioxidant and anti-inflammatory properties may help lower blood pressure, cholesterol, and improve insulin sensitivity, benefiting heart health. 

• Eye Health: May improve symptoms of age-related macular degeneration (AMD). 

• PMS Relief: Can help alleviate symptoms of premenstrual syndrome, including depression. 

• Weight Management: May reduce appetite and snacking, potentially aiding weight loss. 

• Sleep: May help improve sleep quality. [1, 4, 5, 6, 7, 10]  

How it Works (Key Compounds) 

• Antioxidants: Carotenoids (crocin) and terpenes (safranal) combat oxidative stress. 

• Neurotransmitter Support: Affects serotonin, dopamine, and GABA pathways in the brain. [1, 2, 3, 8, 11]  

Important Considerations 

• Dosage: While safe in food, supplements are often 30mg; high doses can have side effects. 

• Research: Many benefits are supported by lab/small studies; more human research is ongoing. [5, 7, 10, 12]  

If you're interested in using saffron for a specific condition like depression or memory, learning about recommended dosages and potential interactions with other medications would be a valuable next step before starting supplementation. [5, 10, 12]  

AI responses may include mistakes.

[1] https://www.health.com/saffron-health-effects-11867199

[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC4599112/

[3] https://www.psychiatryredefined.org/saffron-an-old-spice-with-exciting-mental-health-benefits/

[4] https://health.clevelandclinic.org/benefits-of-saffron

[5] https://www.webmd.com/vitamins/ai/ingredientmono-844/saffron

[6] https://www.buzzrx.com/blog/7-health-benefits-of-saffron

[7] https://www.healthline.com/nutrition/saffron

[8] https://pmc.ncbi.nlm.nih.gov/articles/PMC8839854/

[9] https://www.bbcgoodfood.com/health/nutrition/8-health-benefits-of-saffron

[10] https://www.hollandandbarrett.com/the-health-hub/food-drink/diets/superfoods/saffron-benefits/

[11] https://journals.lww.com/nutritiontodayonline/fulltext/2020/11000/saffron__potential_health_benefits.9.aspx

[12] https://www.mdanderson.org/cancerwise/what-to-know-about-saffron.h00-159781179.html

Henry McClure  
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Gundry

Dr. Gundry generally views cottage cheese cautiously; while it offers protein, standard versions contain the lectin Neu5Gc (N-glycolylneuraminic acid), a sugar molecule he links to inflammation, heart issues, and leaky gut, but he suggests fermented or cultured cottage cheese, which breaks down Neu5Gc, as a safer, gut-friendly alternative, similar to probiotic yogurts. [1, 2, 3, 4]  

Why Standard Cottage Cheese Can Be Problematic (According to Gundry): 

• Neu5Gc Content: Standard dairy products, including cottage cheese, can contain Neu5Gc, which the body may see as foreign, triggering inflammation and contributing to chronic diseases. 

• High Protein (Overconsumption): He notes many Americans get far more protein than needed, and cottage cheese adds to this excess, potentially causing issues. [1, 5]  

Dr. Gundry's Recommendations: 

• Choose Fermented: Opt for cottage cheese that's been cultured or fermented, as this process reduces or eliminates harmful Neu5Gc. 

• Gut Health Focus: Fermented dairy supports a healthy gut microbiome with probiotics, improving digestion and overall health. 

• Moderate Intake: Even good versions should be consumed in moderation as part of a balanced diet, focusing on whole foods. [1, 2, 5, 6, 7]  

In essence, it's not the cottage cheese itself but the type and quantity that matters for health, with fermented options being the best bet. [1, 2]  

To help you decide, would you like to know the key differences between fermented and non-fermented cottage cheese, or are you interested in other fermented dairy products Dr. Gundry recommends? 

AI responses may include mistakes.

[1] https://www.youtube.com/shorts/OniimRcNifc

[2] https://www.youtube.com/watch?v=CpjQttRqL2U

[3] https://blog.hungryroot.com/post/lectin-free-diet-a-beginners-guide-to-getting-started

[4] https://open.spotify.com/episode/0LxuxQJnbrJCAKCTFbxT48

[5] https://www.youtube.com/shorts/sUC5i3ZhMSk

[6] https://dementiamap.com/5-foods-for-improved-gut-health-dementia-impacts/

[7] https://www.innerbody.com/dr-gundry-superfood-to-eat

Henry McClure  
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Watch "Henry McClure "Live"" on YouTube

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Henry McClure  
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615 SW High

https://www.crexi.com/properties/2312683/kansas-high---tri-plex

Prime Multifamily Investment Opportunity: High-Performing Triplex in Southwest Topeka, Kansas
Dear Fellow Investor,
Discover a stable, cash-flowing triplex in one of Topeka's premier neighborhoods—where rental demand is robust, property values continue to appreciate, and easy value-add opportunities can elevate your returns. This attractive property, actively listed on Crexi (Property ID: 2312683, "High - Tri-Plex"), offers immediate income, built-in upside, and an exceptional location in southwest Topeka.
Fully occupied with three dependable tenants, this triplex provides reliable cash flow from closing. Current rents sit below market, allowing room to incrementally raise them for natural NOI growth—achieved through minor adjustments rather than costly renovations or high turnover.The primary value-add is straightforward: the on-site garage, presently utilized by the owners for construction company storage. Clear it out and lease it independently—for parking, storage, or utility space—unlocking substantial additional monthly income with little investment.
Located in coveted southwest Topeka, tenants enjoy the vibrant Wanamaker Corridor—Topeka's leading retail and dining area with West Ridge Mall, national stores, and conveniences. Recreation abounds at nearby Gage Park (featuring the popular Topeka Zoo), Skyline Park's trails and views from Burnett's Mound, serene Lake Sherwood, and the connected Shunga Trail network. Superior highway access, combined with tidy streets and abundant natural amenities, delivers the suburban lifestyle that retains quality tenants year after year.
Topeka's multifamily market remains a standout for investors: affordable entry points, steady appreciation (with recent trends showing 4-6% annual gains and positive forecasts through 2026), and strong fundamentals driven by government, healthcare, and education sectors. Properties like this triplex thrive on high occupancy and resilient demand in a cost-effective Midwest hub.This is a turnkey asset with proven performance, rent growth potential, garage revenue upside, and location advantages—ideal for portfolio expansion, passive income, or value creation.
Available now on Crexi's commercial real estate marketplace. Review the full listing, request pro forma financials, and schedule your tour today. Opportunities like this in prime southwest Topeka move quickly—secure it before it's under contract!Serious inquiries welcome—contact the broker directly via Crexi.

--

Henry McClure 

Time kills deals

785-383-9994

www.henrymcclure.live