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Look at the guy next to you in the gym. He can blast out six-foot box jumps, run a sub-six minute mile, and practically came out of the womb with a six-pack.
You? Your mile time has been north of eight minutes since you took the time trial in high school, you gain a pound just by looking at a Boston crème, and when you do tackle a tough workout you're out for a week with too-tender muscles. Can you chalk it all up to genetics? Or is that just our favorite excuse?
The answer to both questions: Yes.
"It's about understanding the genetic information you can act upon and designing workout or nutrition plans that optimize or improve your chances of reaching a certain checkpoint, whether that's increasing your muscle mass or improving your exercise performance," says co-founder and CEO of FitnessGenes Dan Reardon, M.B.Ch.B. (UK's M.D. equivalent) and personal trainer.
When it comes to athletic and physical performance, genetics can be attributed to about 50-60% of the difference between your skills and someone else's. The other 40-50% comes down to environmental factors like training, diet, and lifestyle habits (i.e. sleep).
Sure, you probably have a good idea what you're genetically good at and where you struggle. But, do you know what to do about those things to maximize the good and overcome the bad? Click through the following slides and read about which genes could be impacting your "struggle" with certain diet and fitness goals, plus what you can do about them.
You can also take the FitnessGenes Starter System ($229) test and be one spit swab away from a personalized road map created from 43 of your genetic variations.
Struggle: always hungry
Hunger and appetite gene – FTO
You've probably said it yourself or heard people earnestly say they carry "the fat gene." While a gene variation of FTO is prevalent in obese men and women, it's not like the genes are packing on the pounds—but they are making you hungry. If you carry a specific variation, you're almost biologically hardwired to have more food cravings and become hungry quickly. The culprit is ghrelin, your hunger hormone.
Some people can eat in the morning and not experience any hunger pangs until lunch or dinner. "They don't think about food and that's fine—as long as they're having balanced meals and macros for their body's needs and training demands," Reardon says. But others look at food like Garfield looks at lasagna: with an insatiable hunger.
It's not that they have lower self-control. Reardon explains: "If you take someone like this and say, 'You should only be eating three meals a day without any snacks,' the psychological torture will sink in because they're hungry." The scenario that follows isn't a pretty one. The chances are high you'll overeat and snack on the wrong types of foods. "These individuals will have deregulation in their eating patterns and won't get very good results when they stop following the diet and nutrition plans," Reardon adds.
The hack: "If you give people with specific FTO gene variations diet plans that are high in fat and protein and low in carbs, they're a lot less likely to stick to it because they're not getting the same level of satisfaction," Reardon says. Long-term strategies for a healthy lifestyle need to be optimized for body composition and genetic dispositions. High-level ghrelin groups have a lot of emotion tied to their eating habits; in short, they need carbs. While a genetic test in addition to your height, weight, and age can tell you the specific ratio of carbs to fat to protein you should be eating, you can take some hunger-reducing measures yourself. Eat good-quality carbs like sweet potatoes, chickpeas, and brown rice; load up on lean protein sources and fiber-rich foods, and make sure you're sufficiently hydrated. If you have two copies of the FTO gene, eat 5 or 6 small meals a day, reduce your fat intake, and begin a diet you can sustain in the long run. Trial and error is not a good idea; if you give up and the diet is too strict, you'll suffer metabolic consequences and struggle to stay motivated.
Struggle: Can't keep weight off
"One person will do diet program X and get incredible results, but when their friends try it, they won't," Reardon says. It boils down to genetic variations—across quite a few genes. It may seem unrelated, but the fight-or-flight hormone, adrenaline, plays a role in relaxing skeletal muscle (which delays digestion), cardiovascular (increases heart rate, cardiac output, and regulates blood pressure), respiratory, metabolic, and hormonal systems.
Adrenaline signaling gene – ADRB2_2
Men with a certain genetic variation of ADRB2_2 are more apt to have a heavier weight, BMI, and fat. If you have it, you're more inclined to struggle with obesity and have trouble with weight loss plans.
Fat and carb processing – PPARG
This protein is a receptor that dictates how you store fat and how you break down glucose, which can determine your risk for obesity and diabetes, as well as your response to saturated fats and power-based activities, indicating how easy it is for your body to drop fat and respond favorably to exercise.
Gene for response to saturated fat intake – APOA2
APOA2 plays a role in fat metabolism, insulin sensitivity and obesity. Certain variations are associated with a higher (more negative) response to a diet high in saturated fats and the likelihood of developing obesity.
The hack: Start by nixing saturated fats from your diet and put your efforts toward high-intensity workouts over steady-state cardio. Turn your workouts metabolic by introducing plyometrics and strength and conditioning HIIT routines. Adopt a sensible diet plan so you have a better chance of dropping weight—and keeping it off.
Struggle: Stomach discomfort after dairy consumption
Lactate processing gene: LCT
You want your fitness and health, mind and body to work symbiotically—so both benefit. When one piece of either puzzle is out of whack, it can have a domino effect, which is exactly what happens with a lactose intolerance. Whether it's been caused by genetics or your environment, an intolerance prevents your body from digesting the lactose in milk and other dairy products, which can wreak havoc on your GI tract and tie your stomach in knots pre- and mid-workout.
The hack:
You probably know if you're intolerant to dairy, if you can digest lactose, or if you have a sensitivity based on how your stomach feels after eating milk-based products. If you're intolerant, cut it out completely and begin incorporating non-dairy protein powders and foods rich in vitamin D and calcium. You're only going to suffer stomach and bowel problems if you try to muscle through it. Be careful if you're sensitive, and talk to a dietician; if you start weening yourself off dairy, you can make yourself intolerant.
Struggle: Can't seem to pack on muscle
There could be a number of reasons you're having a hard time packing on mass. You could be training or eating ineffectively (or a combination of the two), and then you have to factor in how your genetics balance (or throw off) these external factors. "We can figure out when we look at gene results if you're a guy who's got a "fast metabolism" or from a genetic standpoint, an inefficient metabolism. There's also a bevy of genetic variations that influence muscle, metabolic efficiency, meal timing, and frequency.
Gene for unusual muscle size and strength: MSTN
Certain variations of this gene determine how you respond to resistance training, and whether you'll have greater muscle mass and strength. The majority of the population has a genotype (DNA sequence) that elicits normal muscle growth, but there is a "knockout gene" that gives you huge muscles without much training effort. (But you won't need a test to know if you have this Hulk-like trait.)
Gene for muscle volume: IL15RA
IL15RA is linked to the prevention of muscle breakdown and how quickly you can increase your muscle size. Some people carry the genes linked to increases in strength but less muscle size in response to resistance exercise training, while others carry genes associated with larger muscle size and hypertrophy but small gains in strength in response to resistance training.
Genes for regular growth and development: IGF1 + IGF1_2
The IGF1 gene influences muscle growth and development. Specific genotypes are linked to poor performance and strength.
Gene for strength: ACVR1B
Certain variations mean you're more apt to have average muscle strength.
The hack: If you're one of the majority and don't have the aptitude to gain huge muscles with little effort, your first line of defense is nutrient timing—making sure you're optimizing your workouts by having energy to train hard and sustain your work—and eating the right kinds of food pre- and post-workout. Even if you do have a fast metabolism, but you're not timing your caloric intake around your workout, then you're wasting time and effort. Try to eat within half an hour to an hour before your workout, and 20 minutes after to reap the greatest benefit for your muscles.
Struggle: Can't run farther
Genetically, there can be quite a few things setting you back here: how your body reallocates energy to fuel your runs, how well your body clears lactate, your endurance capacity, and Vo2 max.
Endurance gene – ACE
Elite endurance athletes (even middle-distance runners, cyclists, and rowers) usually have a specific combination of genes that makes them genetically and naturally better at long-distance events. If you have the power/strength version, endurance is harder for you to build up to.
Fat-burning gene – PPARA
Your body's ability to switch from fueling your runs on fats instead of carbs combined with your distribution of fast- and slow-twitch muscle fibers can help or hurt your performance. For endurance, you want to have a higher percentage of fatigue-resistant slow-twitch muscle.
The hack: Getting better at running long distances comes down to how you periodize your training, prepare for training sessions and events, and recover after these workouts—all of which are relative the above genes. Periodization relates to how you divide and strategize your training plan, and it can strengthen weak points, help you overcome training plateaus, manage fatigue, and build a stronger body. If you're only logging long miles, you're not going to see a return in investment because you're not increasing your Vo2 max or your lactate threshold. To optimize lactate within your body, you need to have a base endurance and incorporate high-intensity training. So, plan tempo miles, track intervals, hill repeats, strength training, and yes, long runs.
Also, if it takes you two days to recuperate from a difficult sprint workout or your legs to feel energized after a really long run, then you need to give yourself the extra recovery time in between difficult workouts to see the results you're looking for. Make sure you're fueling your body adequately for long runs, too; if you always exercise in the morning before breakfast, but feel wiped out mid-way through your run, then pre- and post-workout nutrition needs to have a greater emphasis.
Struggle: Can't sprint faster
Gene for speed: ACTN3
Certain variations of the speed gene ACTN3 yield a greater baseline of strength, a protective effect against muscle damage, and an increase in fast-twitch muscle fibers. (Fun fact: One particular version of ACTN3 has been found in nearly every Olympic sprinter ever tested.) If you don't carry the "sprinter" version of the gene and carry copies of the "endurance" version, your body isn't able to create rapid, forceful muscle contractions (i.e signal to your fast-twitch fibers) which is necessary for speed and power sports.
"Some people naturally have sprint tendencies," Reardon says. "West Africans' limb length, hip mobility, combination of fast twitch and slow twitch muscle fibers, and propensity to respond well to training makes them faster, more powerful sprinters," he adds.
The hack:
"It's not about building more fast-twitch muscle, it's about activating the most fast-twitch muscles you already have, and signalling some slow-twitch muscle to take on fast-twitch tendencies," Reardon says. If you're not naturally a sprinter, you need to maximize power training and explosive-type work and minimize activities that optimize slow-twitch muscle. You want to incorporate box jumps, medicine ball slams, kettlebell swings, power cleans, push presses, and jump squats; and when you lift, lift heavy and fast. You don't want to do long bouts of steady-state cardio, or resistance training with time under tension exercises, or higher reps with a slow tempo.
Struggle: trouble boosting V02 Max
Aerobic capacity gene – PGC1A
Having a high aerobic capacity enables your body to work harder during long bouts of exercise. It's also a sign of good health. Certain variations enable athletes to have better aerobic capacity and a greater baseline of fitness than non-carriers.
Gene for Vo2 max improvement – CKM
The CKM gene impacts how energy is used in your cells and how well you process oxygen, which is important for speed and endurance. If you carry the "endurance athlete and increased aerobic capacity" genotype, you're in a good place for ramping up your Vo2 max; if you carry the "weightlifting and combat athletes and lower VO2max" response, you're gonna have to work harder.
Gene for response to low oxygen – HIF1A
HIF1a controls how your body processes glucose, your metabolism, and the formation of red blood cells. Elite endurance athletes have a genotype that yields a greater increase in VO2 max in response to aerobic exercise training than other carriers.
The hack:
It all has to do with endurance. Aerobic capacity is your Vo2 max, and how you utilize oxygen. Some people have a greater propensity and respond better to Vo2 max-style training (like hill or sprint intervals and high-intensity circuits). If you don't, you want to force that adaption. There are also extreme measures like training in a hyperbaric oxygen chamber (or wearing those altitude masks that make people look like Bane from Batman), but penciling in more Vo2-max boosting workouts is the safest bet. This interval workout is actually science-proven to increase your Vo2 max.
Struggle: lagging metabolism
Genes for metabolism – UCP2 + UCP3
A certain genotype is linked to a faster metabolism and a lower risk of weight gain, particularly when combined with exercise, while another is linked to a more efficient metabolism that's more prevalent in elite endurance athletes.
If you have the "lower metabolic rate" response, your metabolism isn't as efficient as someone with the "higher metabolic rate" genotype. Because of this, you're more likely to have a greater BMI and a lower aerobic capacity since UCP3 is involved with how your muscles burn and metabolize fats.
The hack: While we're all born with a certain metabolic level, you can boost it and get your network of hormones and enzymes burning food to fuel more efficiently. For starters, eat breakfast. A 35g-protein breakfast is linked with greater weight loss, likely because you're alerting your body to start churning and reducing the odds of snacking on poor-quality foods before your next meal. Make sure your cardio workouts are metabolic, meaning they're at an intensity where you ramp up the amount of calories you burn during the workout and maximize calorie burn after the workout, and that you're incorporating resistance training when you lift. Research also shows working out in the morning, without breakfast, can also boost your metabolism.
Struggle: Low levels of testosterone
Testosterone-influencing genes – ESR1 and SHBG1 + SHBG2
Testosterone is essential for building muscle and staying lean since it aids in how nutrients are stored and used. If you genetically have low testosterone, or your lifestyle is lowering levels, you're more at risk for increased body fat, poor metabolic health, and reduced muscle mass.
All of the above genes can affect muscle building and your testosterone "score."
The hack: Reardon says you can alter your daily behaviors to naturally bring testosterone levels back up. Lose weight, eat tesosterone-boosting foods and a healthy diet, lift heavy, complete HIIT-style workouts, take magnesium supplements, and get adequate sleep.
Struggle: Can't sleep through the night
Gene affecting sleep cycling: Circadian Locomotor Output Cycles Kaput (Clock) gene
Sleep duration and quality have a huge influence on your recovery, ability to build muscle, lose weight, perform at your best, and many, many more mental facets. Many gene variants have been reported to affect the sleep cycle or the circadian clock. If you carry any genetic variants associated with a disturbed circadian rhythm paired with whether you identify as a morning bird, night owl, or somewhere in between there's an optimal time for you to exercise.
The hack: If you don't get a genetic test, use a sleep monitoring app or wearable fitness tracker to determine whether you have a light, moderate, or severe likelihood of sleep disturbance (i.e. how often you're restless and wake up throughought the night). If you have moderate to severe sleep disturbance, let yourself naturally wake up during the weekends, and make sure your bedroom is dark, quiet, and cool. If you had a rough night of sleep, recharge and take a 10-20 minute nap in the middle of the day; it's been shown to be beneficial for performance later in the afternoon and reverse some of the negative effects of sleep deprivation.
If you're an early bird (you wake up around 6 a.m.), the best time for you to work out is between noon and 4 p.m. If you're in between being an early bird and a night owl (you wake up naturally just before 8 a.m.) your athletic performance peaks around 4 p.m. And if you're a night owl (you typically wake up just before 10 a.m.) your muscle and athletic peak is around 8 p.m.
Struggle: Need long recovery time
Inflammation and recovery gene – IL6
IL6 is released from contracting muscles and is thought to protect against muscle damage and improve recovery. There's a variation that has a protective role against muscle damage following powerful contractions, and people with this genotype typically have a lower waist circumference and BMI, and better improvements in VO2 max following 8 weeks of training. But if you have the lower IL6 expression, you're more prone to greater weight gain if you're not leading a healthy lifestyle and a harder time recovering from exercise.
The hack: If it takes your body a few days to clear the inflammation after a grueling workout, try to speed the process by getting plenty of rest, hydrating, icing, and foam rolling. Check out these 10 tips.
Struggle: Fatigue sets in early during workouts
How quickly your body clears lactic acid determines the onset of fatigue when you exercise.
The fatigue gene – MCT1
If you have the "slow lactic acid-clearing" genotype, your muscles have a lower capacity to clear lactic acid, speeding its accumulation and the onset of fatigue. (This genotype is found more commonly in endurance athletes who usually have more slow-twitch fibers and greater fatigue resistance.)
The hack: If you're tiring quickly in workouts, you may need to reduce the amount of weight you're lifting and slow your movements down until you get stronger. Give yourself ample time to recover in between reps, sets, and workouts. Always complete a proper warmup so you're not reducing your range of motion, and work on building your aerobic capacity. Increase your endurance with interval training; the oxygen boost will keep your muscles working for longer periods of time and prevent lactic acid buildup. Prioritize your hydration and nutrition, too. If you're starving yourself before workouts, you're sapping all the energy you need to perform.
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Uncapped Surrey batsman Rory Burns is set to replace Alastair Cook at the top of England's order after being named in a 16-man squad on Friday for the upcoming three-Test tour of Sri Lanka.
Nottingham: Uncapped Surrey batsman Rory Burns is set to replace Alastair Cook at the top of England's order after being named in a 16-man squad on Friday for the upcoming three-Test tour of Sri Lanka.
Left-handed opener Cook, England's all-time leading run-scorer, retired from international duty after bringing down the curtain on his illustrious 12-year Test career with a farewell century against India at the Oval earlier this month.
That left England with an opening batsman vacancy.
They have now turned to Burns, who captained Surrey to the County Championship title this season.
Burns has been the leading run-scorer in the English top flight this season, scoring 1,319 Championship runs at an average of over 69.
Fellow opener Keaton Jennings was retained despite struggling against India, with the uncapped Joe Denly, another top-order batsman, also included.
Warwickshire paceman Olly Stone was the third uncapped player in the squad.
The 32-year-old Denly returns to the England set-up for the first time since 2010, when he earned nine one-day international caps and played five Twenty20s.
His leg-spin bowling could also prove useful in Sri Lanka, where pitches often provide plenty of turn.
The 24-year-old Stone, who was named in England's squad for the first time earlier this week for the preceding white-ball series, has taken 37 wickets at just 12 piece for Warwickshire in the County Championship this season.
Somerset left-arm spinner Jack Leach returns to the England squad for the first time since he made his debut in New Zealand in March and is one of three specialist spinners named alongside Worcestershire's Moeen Ali and Yorkshire leg-spinner Adil Rashid.
But there was no place for Hampshire batsman James Vince, who was on the fringes of the Test squad during the recent home international season.
'Consistent' Burns
"Rory Burns, who has led Surrey to the Championship title, has been the most consistent run-scorer in county cricket in recent seasons and fully deserves his elevation to the Test squad," said England national selector Ed Smith, who took over at the start of the current English season.
"Joe Denly has had an excellent season with bat and ball and has matured into one of the leading players in county cricket," added former England batsman Smith, who played alongside Denly at Kent.
"Olly Stone is an exciting talent who bowls with pace and skill."
Stuart Broad was included despite speculation he might be rested and the experienced paceman is set to continue his new-ball partnership with James Anderson, now the most successful fast bowler in Test history after breaking Australia great Glenn McGrath's record of 563 wickets at the Oval, where England completed a 4-1 series win over top-ranked India.
Meanwhile Jonny Bairstow was listed as England's wicket-keeper.
Injury meant he spent part of the India series playing as a specialist batsman, with one-day gloveman Jos Buttler taking over behind the stumps.
Buttler is also in the squad but listed as a batsman.
England have two warm-up games in October and November before facing Sri Lanka in the first of three Tests in Galle starting on November 6.
Squad: Joe Root (Yorkshire, capt), Moeen Ali (Worcestershire), James Anderson (Lancashire), Jonny Bairstow (Yorkshire, wkt), Stuart Broad (Nottinghamshire), Rory Burns (Surrey), Jos Buttler (Lancashire), Sam Curran (Surrey), Joe Denly (Kent), Keaton Jennings (Lancashire), Jack Leach (Somerset), Ollie Pope (Surrey), Adil Rashid (Yorkshire), Ben Stokes (Durham), Olly Stone (Warwickshire), Chris Woakes (Warwickshire).
Find latest and upcoming tech gadgets online on Tech2 Gadgets. Get technology news, gadgets reviews & ratings. Popular gadgets including laptop, tablet and mobile specifications, features, prices, comparison.
Pakistan and England aim to take the lead in the seven-match T20I series which is currently tied at 2-2.
Pakistan vs England 5th T20I, Highlights: Pakistan beat England by six runs after the visitors failed to chase down a target of 146, despite an unbeaten 51 from Moeen Ali. The hosts will go into the next game on Friday with an eye on sealing the series.
Pakistan will try to work on their batting and look to avoid a dubious repeat from 2019. England on the other hand will look to strengthen their lead.

subset: commoncrawl


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Over the next three years, starting Spring of 2017, the City of Holland will be installing a comprehensive Bike Network. This network will serve to promote and integrate alternative transportation options that will provide easy access for non-motorized commuters to key areas throughout the City - including: parks, schools, and major economic hubs.
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General Elections are held every year on the first Tuesday between November 2 and 8.
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What Does Sustainability Mean to You?
What Does Sustainability Mean to You?
Are you eco curious? Not really sure what green living means or what it's all about? You're not alone. A new study by Technomic finds that the term "sustainable" is still confusing for U.S. consumers. Fortunately, the FTC's recent unveiling of its update to the Guides for the Use of Environmental Marketing Claims will clarify companies marketing messages around sustainable and eco friendly products; however, as the green landscape continues to evolve, doesn't our definition of personal sustainability evolve as well?
Home to one third of the earth's trees, the Taiga is the largest land-based biosphere and encircles the globe. Its immense oxygen production literally changes the atmosphere and refreshes the planet. It is this continuous renewal that has shaped Taiga Company's vision to drive similar change in the business world. Taiga Company seeks to be the "oxygen for your business".


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What Will End the 34-Year US Treasury Bond Bull Market?
10 Year T-Bond interest rates are falling again after a minor rally.
This leaves me pondering a nearly 20-year old question: what might finally produce an end to the 34-year US Treasury Bond bull market?
Submitted by Charles Hugh Smith, Of Two Minds:
I see #1 and #4 as the most likely triggers of a rise in Treasury yields.
U.S. Treasury bonds (10-year and 30-year) topped out above 15% in late 1981, and have traced a sawtooth pattern down ever since. The 10-year bond now yields 1.92% and the 30-year yields 2.51%.
Daily Treasury Yield Curve Rates.
Correspondent Mark G. recently asked a question that is on many minds: what might finally produce an end to the 34-year US Treasury Bond bull market? Here is Mark's commentary on the question:
10 Year T-Bond interest rates are falling again after a minor rally. This leaves me pondering a nearly 20-year old question: what might finally produce an end to the 34-year US Treasury Bond bull market? Neither the beginning or end of three different US QE programs, plus Japanese and ECB QE programs, have served to do this. Nor did oil price booms to $140/bbl, or price crashes to $42/bbl WTI with threats of further decline. Or any other commodity or possible index of commodities. Various FOREX levels so far have also been only correlated over the very shortest of terms. Stock market bull bubbles and bear crashes have also come and gone without lasting effect. War, peace, Cold War, Cold Peace ditto.
My background education and experience says that before this T-Bond bull market can end the US T-Bond sellers will have to routinely overwhelm the buyers.
As Mark observed, the price of bonds (along with all other securities) is established by supply and demand. For prices of any financial security to fall, sellers have to routinely overwhelm buyers.
Demand is one factor; supply is the other. If the security is scarce, then even modest demand can push the price up. If the security is in surplus, demand can be overwhelmed by supply.
So the only way that the yield on Treasuries (or any other security) can rise is if supply overwhelms demand. If there are no buyers of bonds at a low price, the yield must rise to entice buyers to part with their cash.
If demand soaks up the initial issuance but more issuance hits the market, the yield will rise as demand for more bonds simply isn't present at low yields.
The central banks have manipulated the market for sovereign bonds by creating new money out of thin air and buying bonds. The goal is to suppress interest rates. And since central banks can create as much money as they want, whenever they want, there is no limit to how many bonds they can buy.
Rising yields once acted as a limiting factor on governments' issuing more bonds to fund their fiscal deficits. But since central banks have created trillions of dollars out of thin air to buy as many bonds as the Treasury issues, rates can be suppressed for as long as central banks are free to create trillions out of thin air.
If we put these dynamics together, we can sketch out a few possible conditions that would have to be met for U.S. Treasury yield to rise:
1. The Federal Reserve (the central bank of the U.S.) would have to be restrained from printing money to buy Treasuries. This could be informal political constraints (i.e. widespread public distrust of the Fed based on its role in exacerbating wealth inequality) or it could be the Federal Reserve's charter and powers are limited by acts of a Congress that is hostile to its counter-productive money-printing and financial repression.
2. The supply (issuance) of new bonds rises to levels that overwhelm demand. Were the U.S. government to run enormous deficits, the supply might well overwhelm demand, especially if the Fed were no longer free to print up another $3 trillion to buy bonds.
3. Other sovereign-debt markets that are currently being sold in favor of U,S. Treasuries would have to become more attractive in yield, liquidity and safety than Treasuries. Right now, oligarchs around the world have already suffered losses of 15% to 25% on their wealth not held in U.S. dollars.
The rush to sell other currencies and assets to buy dollars and Treasuries has enabled the Fed to end its quantitative easing/bond buying programs; the demand from overseas buyers has been strong enough to push yields down to historic lows, even without any Fed purchases.
This trend would have to reverse for Treasuries to be sold in favor of some other sovereign bonds.
4. The phantom wealth in risk-on assets would have to dissolve on a global scale, forcing owners of unleveraged assets such as Treasuries to dump their Treasuries en masse to raise cash to pay down U.S.-denominated debt and to to fund their lavish lifestyles.
Once the markets for yachts, super-sports cars, etc., dry up, these assets go bidless: nobody wants a costly-to-maintain yacht or super-car at any price. Real estate may retain more of its value than oligarch toys, but real estate is famously illiquid; the margin call must be paid in days, and finding a buyer for luxe real estate takes longer than days.
That leaves precious metals and the amazingly liquid Treasury bonds as assets that can be sold in a hurry to cover debts being called due to the collapse of risk-on bubbles in equities, junk bonds, real estate, art, yachts, super-cars, etc.
I see #1 and #4 as the most likely triggers of a rise in Treasury yields. The collapse of phantom-wealth bubbles could occur in the next year or two, or be delayed for another 5 to 6 years. But the implosion of phantom-wealth bubbles is assured by the internal dynamics of bubbles.


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Editorial Focus
Rust and Moth is a literary journal committed to imaginative and engaging poetry. Since 2008, we have dedicated ourselves to discovering new writers and presenting their work alongside evocative graphic design. We believe in the vitality of electronic publication and strive to make our social media loud and relevant. We also believe in the tactile appeal of quality print editions.


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Home Renovation in Portland
By Jessica • Sep 15, 2014
The owner of this eclectic home is the force behind its 12-year-long renovation, done bit by bit and resulting in the present apartment, located in Portland, Oregon, USA.
Covering an area of 2,400 square feet, the home has 3 bedrooms and 2 bathrooms.
Photos by: KuDa Photography
You may use j/k/arrow keys to navigate through the articles
2 Comments to Home Renovation in Portland
The nice thing about this house is that it is not mine.
(Some of the objects are cool, but the whole is like a madman's dream.)
I don't see how this house could be cleaned. Ew.


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5 Simple & Powerful Practices to Handle Stress through Yoga
We have collected The Top wanted 5 Simple & Powerful Practices to Handle Stress through yoga.
Best free five simple & powerful steps to overcome stress. Today's world is highly stressful. You will find very few people around who will dispute this. The high levels of stress can cause quiet.
The number of ailments. Hypertension, diabetes, and other types of cardiovascular severe diseases have some connection to highly stressful lifestyles. Thus, it becomes essential to take some measures to either make the body more resistant to stress or to take away stressors altogether.
Controlling the body will more useful way than trying to deal with taking out the stressors altogether. One easy therapeutic way that you can incorporate in life to deal with stress more aptly yoga. With regular yoga practice, the body responds to stressors naturally, and a person can relax a mind and body quickly.
- When you have stressed or over overwhelmed, the last thing that you want to do relax.
- Now, it is possible to calm your mind down with a simple practice of yoga.
- The 5 Yoga Practices for Mind that can help you to de-stress and quickly calm and clear the mind
1. One-to-one breathing:
This is a great yoga exercise that you can practice before n important meeting, presentation, or any other time to calm and clear your mind. First, sit in a comfortable position with a straight spine. Gently close your eye and begin breathing naturally. Gradually, begin to lengthen a inhale until you fill your belly and chest. Later, exhale for the same amount of length that you inhaled.
2. Tree Pose
This is a balancing yoga posture which is excellent for yoga beginners and advanced practitioners as well. Begin with moving your body weight onto one foot. Bring the other foot upon the opposite ankle, shin, or thigh. Join your hands in a prayer position, a heart center, or above the head. Close your eyes and maintain the balance. Try and stay in this posture as long as you can, and then switch the sides.
3. Cobra Pose :
The Cobra pose is usually practiced during the Sun Salutations. Begin with lying on your stomach. Place the hands on either side. Gently inhale and begin to lift the chest off the floor for a gentle backbend. The tip of feet should push down into a level, and shoulder blades should be firm down the back.
4. Seated Forward Fold :
Begin seated with the legs stretched out in front of you. Feel relaxed and inhale. Lengthen the spine and bring the arms up overhead. When you exhale, begin to forward fold over the legs. The hands can touch the feet or the shins.
5. Sun Salutations :
Even though there is no specific pose in sun salutations but rather a set of eight, they are great to clear the mind. Try and practice at least five rounds of Sun Salutations to feel relaxed and calm.
Yoga Poses to Help Calm Stress
Yoga works exceptionally well to relieve tension and reduce stress in both the body and mind. The 5 Yoga Poses to Help Calm Stress that has an impressive ability to help let go of stress and tension :
The 5 Yoga Postures to calm and Clear the Mind
- Balasana/Child's pose:
First, stand up on the knees and then gently start to bend down and rest your torso over the thighs. You can rest the forehead on the floor or make fists with the hands and rest the forehead on them. The arms should be out in the front, and the knees can be together or separate.
- Supta Baddha Konasana/Reclined Goddess Pose:
This pose is great to let go of the stress. Begin with lying down on your back. Then bring the soles of the feet together and stretch out the knees on either side. Just drop the arms out on either side with the palms facing up.
- Uttanasana/Standing Forward Fold:
Begin by tucking the chin inwards near a chest while standing. Later, bend downwards slowly as far as you can go. Grab and hold the opposite elbows and allow yourself to hang.
- Viparita Karani/Legs Up the Wall:
If you need peace, then try this posture. Sit next to a wall with your hips resting next to the wall. Then swing your legs gently upwards until they are up on the wall with the back of the thighs resting on the wall. Then gently lower yourself and rest your back on the floor. Rest your arms on the sides.
- Savasana/Corpse Pose:
This pose helps to calm the entire nervous system. Start by lying down on a back with your legs and arms straight. Spread your legs gently apart. Keep the wings on the sides, slightly away from a body. Keep the shoulders away from the ears and try to relax the mind and body.
Easy five simple steps Overcome your Stress Easily.
Handle Stress through Yoga
There some great Yoga Techniques to Lift Your Mood and help energetically pick you up and give a lighter and brighter perspective. Some of the traditional yoga poses that you can use to brighten your mood :
- Dhanurasana/Bow Pose:
This pose helps to open the entire front, especially relevant to the body, which we do not do when we are sad. So with this pose, we actively open our heart center, which sends the message to the body that we are safe and thus lifts our mood.
- Ustrasana/Camel Pose:
This pose helps to open the chest and shoulders and again send the message to the body that we are safe and secure, and so we feel brighter and happier.
- Sirsasana/Headstand:
Practicing this pose when you are having a hard time will help change your view towards whatever is bothering you and thus lift the mood.
- Vrksana/Tree Pose:
The tree pose is right to calm and clear the mind and helps to brighten and lift the mood.
Workplace Stress Yoga Pranayama
Every person who works will undergo work-related stress and feel the pressure. Almost There some of the other stressful elements in any job. Maybe You may contact weight when you have to meet a deadline, submit a presentation, or fulfill a challenging task.
But when the pressure built becomes very high, it's harmful to both physical and emotional health. To deal with Workplace Stress, Yoga Pranayama techniques will help you. Yoga pranayama is a simple breathing exercise that offers you an easy way to support your body in dealing with workplace-related stressful conditions.
Three easy yoga breathing exercises to ease stress at work :
- Counted breath :
Breath in slowly while sitting on a chair. Rest hands on the thighs and keep the feet apart on the floor. Gently breathe out. Repeat this sequence several times.
- Deep yogic breathing :
Either sit with the arms relaxed, spine erect, and feet on the floor, or you can lie down. Place the hook on the lower abdomen and left palm on the upper chest. Breathe in and breathe out slowly and follow this sequence several times.
- Simple alternative nostril breathing :
Place your left hand on a left thigh, with the palms facing upwards, and place a right hand in Vishnu Mudra. Close the right nostril with the right thumb and breathe in with the left nostril. Probably, close the left nostril later with the ring finger and breathe in with the right nose. Repeat this sequence several times, practicing yoga postures; you will be able to get a clear mind, relieve stress, lift and brighten a mood, and face the workplace's challenges with ease.


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- Description
- Shipping
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In setting out his agenda for Bretton Woods II, Professor Jeffrey Sachs has gone far. He proposes a Tobin tax – a tax that has been a bete noire of the international financial industry and hence the rich country's, especially US, governments. His rejection of emission trading in favour of a straightforward carbon tax is also bold – and in my view correct.
There are many things, however, that he could have added in relation to the reform of the international financial system. For example, he could have proposed the introduction of a country bankruptcy code that will enable orderly sovereign debt restructuring. He could have talked not only of expanding the capital adequacy requirement, but also making it counter-cyclical, rather than pro-cyclical as it currently is. More strict regulations of tax havens and private equity funds, which have greatly contributed to increasing opacity in the financial market, should also have been mentioned. He could also have talked about the credit rating agencies. In light of the critical role they play in today's financial system and the damages they have inflicted by blessing all those toxic assets, these agencies need to be much more heavily regulated or even replaced by an international public body. All of these would have been compatible with his overall approach, so the differences between us in this regard are a matter of emphasis rather than of principles.
However, I have some disagreements with Sachs's vision of how to reform the IMF, the World Bank, and the world trading system.
As for Sachs's proposal to turn the IMF into a proper lender-of-last-resort, I fear that a vastly strengthened IMF without a serious reform of its missions and its governance structure is likely to make things even worse. The IMF has caused great damage to developing (and former socialist) economies that have come under its tutelage by insisting on deflationary macroeconomic policies and premature financial de-regulation and opening up. Without abandoning these policies, an expanded IMF will be even more capable of inflicting damages on its client countries.
Of course, the IMF has been able to continue with these problematic policies because the suffering countries do not have much say in the running of the organisation. Therefore, the voting shares in the IMF (and in the World Bank) need to be re-distributed in favour of developing countries. This is partly to reflect the dramatic changes in international economic power balances since its foundation, but more importantly to increase the voice of the "customers" (mostly developing countries), when there is no competitor to whom dissatisfied customers can turn.
I am also not persuaded by Sachs's development strategy. I am all in favour of achieving the millennium development goals as soon as possible, but, unlike what its middle name suggests, the MDG is mainly about providing basic needs (health, education, and poverty reduction) and little about development in the true sense of the world – expansion and upgrading a country's productive capabilities. True, making individuals more productive through better health and education will increase a country's productive capabilities, but there is only so much that can be achieved through individual improvements. A lot of productive capabilities in modern economies need to be accumulated in the form of organisational routines and institutional memories in (public, private, and cooperative) productive enterprises through actual production experiences. To put it graphically, what really distinguish the US or Germany, on the one hand, and the Philippines or Nigeria, on the other hand, are their Boeings and Volkswagens, and not their economists or medical doctors. The achievement of the MDGs is a noble goal in itself, but it is not the same as development.
Even more problematic is Sachs's support for "aid for trade" deal. In this deal, developing countries are asked to liberalise their trade in order to get the additional foreign aid that will enable them to make extra investment in skills and infrastructure. However, trade liberalisation will destroy, and make it very difficult to newly set up in the future, the very locales of accumulation of productive capabilities, namely, productive enterprises in high-productivity industries. This is why all of today's rich countries – starting from 18th century Britain and 19th century US and Germany, down to late 20th century South Korea and Taiwan – did not first invest in education and skills in general and then developed new industries. They first set up new enterprises with the help of (intelligently used, of course) protectionism and subsidies and then went on to invest in skills and technologies that those industries needed, as I document in my book, Bad Samaritans. Asking the developing countries to give up those policy tools is telling them to give up development.
We need a more wide-ranging and more productivity-oriented approach than Sachs's, if we want to make the global system more productive, durable, and equitable.


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WSJ writes (among a number of ideas):
People are awash in news and information. What they really need is highly edited coverage that makes the best use of their time. "I would like to receive only news that is news to me, not news that I have already read or heard," wrote one. Said another: "Some days I think we were all blessed when we had [just] an evening newspaper and the 6:30 network news."
One solution: a site that is adaptable "to filter, prioritize and effectively size the amount of news to my needs. I may want to know that a shooting has occurred in Lower Phoenix, but not want the 20 different eyewitness statements."


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Physical-Technical Institute, NASB
Физико-технический институт НАН Беларуси, НАНБ
Date range: 1 June 2021 - 31 May 2022No articles found. Physical-Technical Institute, NASB did not contribute to any primary research papers from Nature Index journals in the current 12 month window.
National Academy of Sciences of Belarus (NASB)
↳ Physical-Technical Institute, NASB
- A.V. Luikov Heat and Mass Transfer Institute, NASB
- B.I. Stepanov Institute of Physics, NASB
- Institute of Applied Physics (IAP), NASB
- Institute of Bioorganic Chemistry, NASB
- Institute of Biophysics and Cell Engineering, NASB
- Institute of General and Inorganic Chemistry (IGIC), NASB
- Institute of Genetics and Cytology, NABS
- Institute of Physical Organic Chemistry, NASB
- Institute of Technical Acoustics, NASB
- Joint Institute of Solid State Physics and Semiconductors, NASB
- Scientific and Practical Center for Bioresources, NASB
- Scientific-Practical Materials Research Centre, NASB


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JAMMU: To devise strategy and to discuss issues to be taken up during the ensuing Budget Session of the Jammu and Kashmir State Legislature, a joint meeting of the National Conference members of both the Houses was held at Sher-e-Kashmir Bhavan here today.
Working President and Legislative Party leader in the Legislative Assembly Mr Omar Abdullah presided over the meeting.
The meeting discussed various issues likely to be taken up in the Legislative Assembly and the Legislative Council during the session, beginningJanuary 2, 2018. It also took stock of the prevailing political scenario in the state.
Mr Omar Abdullah hoped that the members would vociferously take up the issues of immense public importance with special focus on difficulties faced by the people in their constituencies as also in the state.


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Save $150 on the usual cost of flights from New York City to Cancun on Delta and JetBlue. Nonstop fares just dropped to $247 roundtrip, including tax.
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10:18 | 16/03/2018 Trade
Vietnam's total steel exports for the first two months of the year increased 38.6 percent over the same period last year to more than 728,000 tonnes, according to the Vietnam Steel Association (VSA).
|Vietnam's total steel exports for the first two months in 2018 rose 38.6 percent from the same period last year to more than 728,000 tonnes
Other statistics from the General Department of Customs showed that Vietnam's steel exports to the US in particular had surged. The country shipped 124,600 tonnes of steel worth US$104.2 million to the US in the two-month period, double that of the same period last year.
The US has been the second largest importer of Vietnam's steel after the ASEAN market. Vietnam also took the 12th position among the 20 largest steel exporters to the US.
US President Donald Trump signed proclamations to impose a 25 percent tariff on imported steel and a 10 percent tariff on imported aluminum on March 8. As a result of the decision, Vietnam would be one of the 12 most affected countries. Local steel producers have faced competition from others in the ASEAN market as well as higher tariffs.
Theo NDO/VNA


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Most of the fashion jewelry these days comes with Crystals. These crystals jewelry uses to create different styles and types of crystal jewelry. They are especially relevant for youngsters. They are not only adorable but are also affordable at the same time.
These crystal jewelry come in almost all colors like White, blue, green, yellow, red and mixed. It could also suit to the costume's color worn. This also comes in different shapes. Crystals, when worn with different pieces of jewelry, makes it a funky jewelry design. Different kinds of crystal jewelry collection include sterling silver, Aqua Crystal, Emerald crystal.
Types of Crystal Jewelry Collection
Crystal Pendants
Crystal pendants are also made with embedded crystal on them. This is due to the shape that you desire. This shape includes either starfish, heart, butterfly, leaf, dolphin or even other custom shapes and artistic designs. These pendants also use crystals as dangles to look like more elegant and beautiful. They have a grand and royal visual appeal which makes it desirable to buy. It also suits for every occasion and is suitable gifts for loved ones too.
Silver Crystal Earrings
One of the attractive ranges of crystal jewelry collection is the silver crystal lip rings for the ears. They seem like very elegant because of the 925 sterling silver. Tragus piercing jewelry also has healing properties and a lasting shine. It is also very durable that can be wearable for a longer period of time. Almost all of the people have getting hook with these lip-style earrings. They probably have the lowest price tag which attracts women probably with its artistic and visual treat.
Add a little sparkle to your life with a stunning pair of the earrings. Diamonds are forever and always said a girl's best friend. We opt for crystal because they're less expensive as well as their sparkle, shimmer and a perfect accomplishment for all occasions.
Crystal Eyebrow Piercing Jewelry
Piercing the eyebrow is probably the most sensitive process. It is because it's a sensitive body part. Hence, this new array of anti eyebrow piercing is the most modern design for body piercing lovers. These banana bars are in the shape of curved steel barbells with steel balls at both ends. It also has an attach crystal stones at one end. It is almost available in different colors and sizes.
These crystal stone eyebrow bananas make the eye's glitter and make which is most noteworthy for people. With its visual attraction, women will love to flaunt this crystal jewelry because of the affordable.
Crystal Nose Pin
This set of crystal nose pin is made from 9K solid yellow gold and comes with a beautiful crystal white color in the center. The thickness of this unique nose rings is 22G and the crystal is cut in a perfectly round shape. These are available in three sizes-1.5mm, 2mm, and 2.5mm. In addition, you can choose the right pair for you depending on your sense of style. These are also tested and found to be hypoallergic to the skin. They also come at affordable prices.
Crystal Bracelets
These crystal jewelry bracelets are truly majestic and can surely transport you back in time making you feel like a queen. There are interesting shapes that can vary from the uniform tiers to look for funky designs.
Finger Ring Crystal Jewelry
Finger ring jewelry is a beautiful comeback for the fashion world. There is a wide selection of designer inspired jewelry which has the finest quality. The unique collection of crystal rings on a surgical steel base. Either a funky shape or a classic one is bound to keep you thrilled. Red, white, black or blue you are not going to be short of varieties when it comes to the color either.
Check out Piercebody.com for a wide variety of crystal jewelry collection. A crystal ball jewelry looks out of this world for sure but you are going to be even more mesmerizing by wearing a pink crystal jewelry butterfly on your petite ears.
While the beautiful shapes are likely to steal your heart, the spectacular earring, finger rings, nose ring and pendant crystal sets can serve you in the same way as the ones crafted out of precious metal.


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On September 5th, 1973, the Hell's Angels threw a private party aboard a boat named the SS Bay Belle that sailed around the NY Harbor. For entertainment, the infamous motorcycle club brought Bo Diddley, Elephant's Memory and Jerry Garcia and Merl Saunders. A clip of Garcia, Saunders, bassist John Kahn and drummer Bill Kreutzmann performing a cover of That's Alright Mama at this private party, interspersed with footage of a biker wedding and the party, appears in the 1983 documentary Hells Angels Forever. Today, a pristine rip of Garcia and Saunders' appearance has turned up on YouTube.
It's important to note that this "show" was the first time Garcia's Doug Irwin-built Wolf axe was played in public after it was delivered to Jerry the previous May. You've got to think that the filmmakers didn't just record one tune, so hopefully more of this incredibly historic footage will surface. For now, check out That's Alright Mama complete with boobies a jiggling, so don't watch this one at work.


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Choosing the right tool for any job always plays an integral part in getting it right. When it comes to Marketing Automation, not only is it judged on performance and price, but also how much you and your business will gain from making the right decision.
With so many platforms out there, the question is "How do I choose the right one?" Well, it certainly depends on your business' needs, budget and what your end goal might be which is why we've put together a Platform Comparison Tool to help you make the right choice.
By completing the form and indicating whether you are an Agency or End-User Client, we will be able to send you the relevant information.


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Speedy acquires Lloyds British
By Alex Dahm19 December 2016
UK plant and tool rental company Speedy Hire has acquired Lloyds British Testing from administrator PWC.
Lloyds British specialises in inspection, certification and repair of lifting equipment. Further trading divisions cover the manufacture of lifting equipment, provision of training services and sales of spare parts.
Commenting on the acquisition, Russell Down, Speedy chief executive, said, "This acquisition gives us the ability to provide enhanced training, testing and lifting services to our customers, and realise synergies with our existing lifting business. I would like to warmly welcome Lloyds British employees to Speedy."
Lloyds British Testing appointed Michael Denny, David Baxendale and Matthew Hammond from PWC as joint administrators on 24 November 2016. A company statement said "it has experienced falling revenues and cost pressures in the last financial year. This is attributable to both external factors such as the decline in overseas markets and oil and gas price volatility, and internal factors such as the cost of consolidating and restructuring UK operations. These factors combined created cash flow pressures which have led to the appointment of the joint administrators."
Based in the West Midlands near Birmingham, Lloyds British operates from 12 offices throughout the UK and has been associated with lifting equipment engineering since 1812. Its 200 employees will move to Speedy from the 12 Lloyds British offices.


text: Asics has teamed up with Taiwanese retailer, Invincible, for a collaboration on the GEL-Lyte III to celebrate the runner's 25th anniversary. The name "Fermosa" is derivative of the main island of Taiwan the Portugese sailors discovered in 1952 named Ilha Fermosa, which means "beautiful island." The monochromatic uppers of this GEL-Lyte III are composed of nappy suede and leather hits while the heel tab nods to the colors of Taiwan's flag. The Invincible x ASICS GEL-Lyte III 25th Anniversary "Formosa" will be available through Invincible and other select Asics retailers in limited quantities beginning October 10.


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You can never have enough cookbooks. This latest one by Edelwisa Roman Gonzaga, a pastor's wife, is a worthy addition to your collection for it compiles recipes and foodways that are in grave danger of being totally forgotten.
Her interest in cookbook writing was sparked when she read food historian Felice Sta. Maria's The Governor-General's Kitchen that put together culinary vignettes and period recipes from 1521 to 1935. From that book, she learned that among the first locally published recipe books in the Philippines came from the Central Methodist Church and the Union Church of Manila, The Manila Cook Book, released from 1914 to1919.
Gonzaga's Hallowed Tables: Nourishing Recipes, Inspiring Stories (New Day Publishers) continues the narrative.The author said, "As a seeming throwback to evangelical churches' rich culinary heritage, it is serendipitous that my marriage to a man of the cloth has exposed me to the scents and flavors from the kitchens of pastors' wives. In Taytay, where my husband is from, the dishes being served to us are heirloom recipes that I have never eaten elsewhere.There's binabayasan—slices of pork, blue crabs and shrimps swimming in pureed ripe guavas and coconut milk made more slurp-worthy with the addition of slinky sotanghon and sinigang vegetables."
She also cited Tochong Bangus with Okiam as another favorite, explaining, "Okiam is red, fermented tofu, obviously a Chinese ingredient that has been embraced by locals but is surprisingly absent in many Chinese restaurants. Barutak or Pinugutan, where beheaded shrimps take center stage cooked sinigang-style, is another dish that caught my fancy. The heads are pounded using a mortar and pestle. The shrimp juice, made sour with tamarind balls, serves as the soup base."
The caveat is that "to enjoy these treats, you have to be invited to the home of a taal na taga Taytay (someone genuinely from Taytay) as these are not available in malls or in most local eateries. Hallowed Tables therefore serves as a platform to document these dishes and reintroduce churches' little-known contribution to the Philippine food scene."
She wanted the book's title to be catchy to pique people's curiosity. She also wished to send a subliminal message about the book's theme:food and faith. The word "hallowed" is from "The Lord's Prayer" that includes a plea for God to "give us this day our daily bread."
Gonzaga, who has a background in corporate communications, customer service and telemarketing, said, "The title is just a part of the total branding. The book cover gives subtle references to Hallowed Tables' ecclesiastical origins."
Included in the 166-page volume are 21 pastors' wives' stories and assorted recipes that range from Roasted Pork Strawberry Stew (with strawberries used as souring and coloring agent) to Chocolate Zucchini Cake. Gonzaga went to the extent of kitchen testing the recipes but steering clear of those that require sophisticated baking skills.
She noted that in the Philippines, cooking is done by tantiya or oido."I always find myself adjusting recipes from cookbooks based on my preference and do not treat these like untouchable templates. I won't be surprised if the readers of Hallowed Tables would do the same thing. I won't feel slighted if they do."
It's said that preachers and pastors are among the poorest professionals who must have the support of Christians. Asked what was it like during her early years as a pastor's wife, Gonzaga replied, "Pastoring is a vocation, not a profession. It is hinged on a calling to serve in God's vineyard or in the Philippine setting, His rice fields.A person enters the ministry knowing that he may not receive a paycheck as fat as a guy from Silicon Valley or Wall Street.Pastors rely on grace, a form of unmerited favor that's more powerful than money or material gains. To some, grace may seem like a complex concept. To understand it in its full measure and beauty is to experience it."
She continued, "When I became a pastor's wife three years ago, I brought into the marriage not just prior knowledge about the simpler standard of living but also my nest egg, a product of my twenty-year corporate stint.My pared-down and more austere lifestyle is not a result of scarcity of resources but a self-imposed desire to better represent my husband's office. I've also realized that letting go of many excesses in life can be more liberating and fulfilling."
Her book is significant at a time when the world is becoming more secularized and people forget such practices as grace before meals. She said, "Secularization may be changing the way people behave, think and even eat, but at the end of the day, humans are spiritual beings. Filipinos are wired to love and respect their Creator. I don't think this part of our cultural and even spiritual DNA has been totally obliterated.There may be some form of dormancy in some people's appreciation of their faith, but this can always be reawakened in an even more powerful fashion. Hallowed Tables hopes to help achieve this by introducing love for others and God through an activity that is so primal and fundamental to our daily existence: eating."


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SATAN | COURT IN THE ACT | Managing to be blisteringly fast, outrageously flashy, and monstrously catchy all at once, Court in the Act caught Newcastle's Satan hitting an impossibly awesome peak. Unfortunately (for everyone everywhere), the following year found lead singer Brian Ross rejoining his old band Blitzkrieg, and Satan were never able to regain the momentum they had when this beast first pricked up many a metaler's ears. Choice cut: "Trial by Fire."
WITCHFINDER GENERAL | FRIENDS OF HELL | At the time, Witchfinder vocalist Zeeb Parkes's Ozzy-like stonedness was probably considered a liability, and likewise the band's downtuned and plodding sludge metal. But one generation's water-treading go-nowhere Sabbath burpage is another's proto-stoner-metal. Which means we can now look upon WG as trailblazers instead of the failures they seemed when they broke up in ignominy after this, their second long-playing belly flop. WG are at their best when they sound practically brain-dead, and the eight tracks on Friends of Hell have nary a synapse to spare. Choice cut: "Love on Smack."
CULPRIT | GUILTY AS CHARGED | The members of Culprit had spent years kicking around the hard-rock wasteland of Seattle in bands like Amethyst and Orpheus before putting all the pieces together and signing a deal. The result, the white-hot Guilty As Charged, displays a keen synthesis of '70s hard rock with more contemporary NWOBHM-isms. The following year, several members jumped ship to join local rivals TKO, and the band never recovered. Choice cut: "Guilty As Charged."
OZ | FIRE IN THE BRAIN | It's never fun being first. For drummer Mark Ruffneck, a/k/a Pekka Mark, forming what is arguably Finland's first heavy-metal band was a long road with a quick payoff. Founding Oz in 1977, Pekka took five years to assemble the crack metal machine that would ultimately issue the hot raw magma that is 1983's classic Fire in the Brain. With guitarists named Speedy Foxx and Spooky Wolff, the band betrayed their formula for flame-breathing fury, mysteriously following up Fire with a string of crappy albums, and shedding fans in droves, until by the end of the decade they were back where they had begun. Choice cut: "Fire in the Brain."
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View useful information pertaining to trash collection in Green Bay.
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Regulation M is intended to prevent potentially manipulative practices by underwriters, issuers, selling security holders and other participants in securities offerings. Understanding the key aspects of Regulation M is essential to ensure compliance.
Regulation M is designated to strengthen the integrity and fairness of the securities markets by regulating potentially manipulative practices by underwriters, issuers, selling security holders and other participants in securities offerings. Regulation M prohibits these parties from engaging in certain trading activities that could:
- artificially raise the price of a security or
- create a false appearance of active trading in the market by investors.
Regulation M needs to be considered whenever an underwriter, issuer or selling security holder, or one of their affiliates, is purchasing or bidding for outstanding securities fungible with securities being distributed or related securities.
Regulation M consists of six rules (Rules 100-105) under the Securities Exchange Act of 1934, as amended ("Exchange Act"):
- Rule 100 – defines terms used in the other five rules.
- Rule 101 – regulates bids for and purchases of certain securities by distribution participants (a Regulation M term that includes underwriters) and some of their affiliates.
- Rule 102 – regulates bids for and purchases of certain securities by issuers, selling security holders and certain of their affiliates in connection with a securities distribution.
- Rule 103 – allows passive market making on NASDAQ.
- Rule 104 – provides a framework for permitted stabilization activities.
- Rule 105 – restricts short selling by prospective investors in certain registered offerings.
While Regulation M is intended to prevent potentially manipulative trading conduct, it is a prophylactic rule, meaning that it prohibits conduct whether or not that conduct violates the manipulation or antifraud provisions of the securities laws, such as Section 9(a)(2) of, or Rule 10b-5 under, the Exchange Act. However, Regulation M does not provide a safe harbor from liability under these provisions. Therefore, activities permitted by Regulation M may still violate the manipulation or antifraud provisions of the securities laws if the elements of a violation are present.
Rule 101: Restrictions on Distribution Participants
Rule 101 of Regulation M is a key Rule for underwriters' counsel. To determine what conduct Rule 101 prohibits, counsel should understand certain key concepts, including:
- distributions,
- distribution participants and affiliated purchasers,
- covered securities,
- the restricted period,
- activities prohibited by Rule 101 and
- exceptions to Rule 101.
General Rule
Rule 101 applies in securities distributions. The Rule restricts the activities of distribution participants and affiliated purchasers of a distribution participant. These parties are prohibited from bidding for or purchasing, or attempting to induce any person to bid for or purchase, a covered security.
The restrictions apply during the applicable restricted period for the distribution. However, an exception may apply.
If a distribution participant or an affiliated purchaser of a distribution participant is also the issuer or selling security holder in the distribution, then Rule 102 applies to that person instead of Rule 101. This is significant because Rule 101 is less restrictive than Rule 102 (see below Rule 102: Activities by Issuers and Selling Security Holders).
Rule 101 applies only in connection with a distribution, and not ordinary trading transactions. Rule 100 defines distribution as a registered or unregistered offering of securities that is distinguished from ordinary trading transactions by both:
- Its magnitude and
- The presence of special selling efforts and selling methods.
Whether a particular securities transaction is a distribution (as opposed to ordinary trading) is a case-by-case, fact-specific determination. However, distribution is a broad concept and most securities offerings are distributions. The following types of transactions, among others, may be distributions if they meet the magnitude and special selling efforts test:
- SEC-registered offerings, including shelf offerings;
- private placements, including offerings exempt under Regulation D under, and Section 4(a)(2) of, the Securities Act of 1933 (Securities Act);
- resales exempt under Rule 144A under, and Section 4(1?) of, the Securities Act;
- Rule 144 resales;
- exchange offers;
- forced conversions;
- warrant solicitations; and
- at-the-market offerings.
Status Determines the Application of Rules 101 and 102
The following chart shows whether Rule 101 or 102 applies to a person based on its status.
Click here to view table.
Whether a particular offering is a distribution depends on its magnitude relative to ordinary trading activities and whether special selling efforts are present. In assessing the magnitude of a particular transaction, legal counsel typically looks at how the size of the transaction compares to the securities' typical trading volume. Even if a distribution is being made in ordinary trading transactions, as might be the case in an at-the-market program, the presence of unusual transaction-based compensation could indicate that a distribution is occurring.
In a shelf offering, each takedown is examined individually to determine if it is a distribution. The mere existence of a shelf registration statement in itself does not count as a distribution.
Distribution Participants and Affiliated Purchasers
Rule 101 puts restrictions on the conduct of (1) distribution participants that are not also the issuer or a selling security holder in the relevant distribution and (2) a distribution participant's affiliated purchasers.
Distribution Participants
A party is a distribution participant if the party is:
An underwriter. In the context of Regulation M, an underwriter is any party that has agreed with an issuer or selling security holder to:
- purchase securities for distribution,
- distribute securities for or on behalf of the issuer or a selling security holder or
- manage or supervise a distribution of securities for or on behalf of the issuer or a selling security holder.
A prospective underwriter. A party is considered a prospective underwriter, whether or not the terms and conditions of the underwriting are agreed, if either:
- the party has submitted a bid to participate in a distribution and knows or is reasonably certain that the bid will be accepted; or
- the party has reached or is reasonably certain to reach an understanding with the issuer, a selling security holder or a managing underwriter that the party will become an underwriter.
A broker, dealer or other person who has agreed to participate or is participating in a distribution. This covers non-underwriter members of the selling group for the offering.
Affiliated Purchaser of a Distribution Participant
A party is an affiliated purchaser of a distribution participant if the party is:
An in-concert purchaser. An in-concert purchaser acts in concert, directly or indirectly, with the distribution participant in connection with the purchase or distribution of a covered security.
A controlling purchaser. A controlling purchaser is an affiliate of the distribution participant (which may be a separately identifiable department or division of the distribution participant) that, directly or indirectly, controls the purchase of any covered security by a distribution participant or whose purchases are under common control with the distribution participant. This would cover, for example, an underwriter's parent company.
A securities industry affiliate. A securities industry affiliate is an affiliate of the distribution participant (which may be a separately identifiable department or division of the distribution participant) that:
- regularly purchases securities for its own account or the account of others or
- recommends or has investment discretion on the purchase or sale of securities.
This would cover, for example, an investment advisory subsidiary of the underwriter's parent company.
A securities industry affiliate may be able to take advantage of an exception to the definition of affiliated purchaser if these conditions are met:
- An information barrier is established between the distribution participant and the affiliate.
- The two divisions do not have any common officers or employees (except for clerical-type staff) that direct, effect or recommend transactions in securities.
- During the applicable restricted period, the affiliate does not act as a market maker (other than as a specialist in compliance with the rules of a national securities exchange), or engage, as a broker or dealer, in solicited transactions or proprietary trading in covered securities.
(Rule 100)
Covered Securities
Rule 101 restricts conduct involving only covered securities (see "Prohibited Activities ? Securities Deemed Covered Securities"). Rule 100 defines covered securities to include both:
Subject securities. These are the securities that are actually being distributed in the distribution.
Reference securities. This category includes:
- securities into which subject securities may be converted, exchanged or exercised, whether or not immediately (for example, common stock underlying convertible bonds); and
- securities that, under the terms of the subject security, may in whole or in significant part determine the value of the subject security (for example, common stock whose price is tracked by an equity-linked note).
Restricted Period
Rule 101 applies during a restricted period beginning before the pricing of the distribution and ending when the distribution or the party's participation in the distribution ends.
Beginning of Restricted Period
The restricted period begins on the later of the following:
One or five days before pricing. The restricted period generally begins five business days before the pricing date. However, the restricted period begins one business day before the pricing date if:
- the security being distributed has an average daily trading volume ("ADTV") of $100,000 or more; and
- the issuer's equity securities have a public float of $25 million or more.
When the party becomes a distribution participant. This allows a broker-dealer that is not a prospective underwriter to join an underwriting syndicate on the pricing day (during the restricted period) and not have bids or purchases for covered securities that it already has made violate Rule 101.
A business day is the 24-hour period based on the principal market for the securities to be distributed, and includes a complete trading session for that market. For example, if an offering prices at or after the close of trading on Tuesday evening and has a one-day restricted period, the restricted period begins at the close of trading in the principal market on Monday. If the same offering prices during the trading day on Tuesday, the restricted period then begins before the open of trading on Monday morning.
End of Restricted Period
The restricted period ends when a distribution participant's participation in the offering is completed. Participation is considered complete when:
- For members of the underwriting syndicate:
- all of the securities in the offering have been distributed to investors and
- any stabilization arrangements and trading restrictions in connection with the distribution have been terminated.
- For any other selling group member, when that member has sold its allotment.
Over-Allotment Options ("Refreshing the Shoe")
In an equity IPO, underwriters commonly have a net syndicate short position created by over-allotments. This means that the underwriters have agreed to sell more shares to investors than they have committed to buy from the issuer. In these circumstances, the issuer typically grants the underwriters an over-allotment option, which is often referred to as the "greenshoe." It gives the underwriters the option to purchase additional shares from the issuer at the same price as the other shares purchased in the offering. The underwriters then can use those option shares to cover their short position.
Under Rule 100, a distribution is not deemed complete (and the restricted period is not over) if the underwriters exercise their over-allotment option for more shares than the net syndicate short position at the time the option is exercised. Instead, the distribution is deemed to continue until all of the excess shares have been sold. Any bids, purchases or inducements to purchase that the underwriters made before the exercise could violate Rule 101.
Therefore, the deal team should be aware of the issue referred to as "refreshing the shoe." Underwriters refresh the shoe by increasing the syndicate short position through additional short sales made after the initial syndicate short position has been reduced (or covered). This practice raises a number of potential regulatory considerations and may warrant discussion with senior members of the deal team.
Prohibited Activities
Regulation M prohibits (1) bidding for covered securities, (2) purchasing covered securities and (3) attempting to induce any person to bid for or purchase a covered security.
The SEC staff has identified certain activities in the IPO allocation context that are prohibited by Regulation M because they constitute prohibited attempts, during the restricted period, to induce investors to purchase a covered security. In each of these cases, an underwriter's conduct links an investor's IPO allocation to that investor's commitment, promise or understanding to also make aftermarket bids for or purchases of the IPO shares. These prohibited practices include, among others:
- Giving IPO allocations only to investors who agree to also purchase in the secondary market (tie-in agreements).
- Communicating to customers that expressing an interest in buying shares in the immediate aftermarket or immediate aftermarket buying would help them obtain an allocation in a "hot" IPO.
- Asking investors during the restricted period whether, at what price and in what quantity they plan to buy the IPO shares in the secondary market.
Securities Deemed Covered Securities
This table shows the types of securities deemed covered securities based on the security being distributed.
Click here to view table.
Excepted Securities and Activities
Rule 101 excepts certain types of securities and conduct from the application of the rule.
Security-based Exceptions
Rule 101 will not apply to the distribution if the securities being distributed are:
- Actively traded securities. This includes securities not issued by the distribution participant or any affiliate of the distribution participant that meet both of the following conditions:
- the security has a worldwide ADTV of at least $1 million and
- the issuer has outstanding common equity securities with a public float value of at least $150 million.
- Investment grade securities. This includes any nonconvertible debt or nonconvertible preferred security rated investment grade by at least one nationally recognized rating agency. As part of its rulemaking under Section 939A of the Dodd-Frank Wall Street Reform and Consumer Protection Act of 2010, the SEC has proposed amendments to Regulation M that would instead except securities based on liquidity, trading levels and fungibility, evaluated using reasonable factors and verified by an independent third party.
- Other securities. Rule 101 excepts a variety of other types of securities, such as investment grade asset-backed securities and certain government and municipal securities.
Activity-based Exceptions
Under Rule 101, distribution participants and their affiliated purchasers may engage in the following excepted activities during the restricted period:
- Research. Distribution of research that satisfies the conditions of Rule 138 or Rule 139 under the Securities Act is permitted during the restricted period. These rules govern the dissemination of research by a broker-dealer in the context of an offering.
- Transactions in Rule 144A securities. A distribution participant may engage in transactions in Rule 144A-eligible securities (and any reference securities) sold in transactions exempt under Section 4(a)(2) of, or Rule 144A or Regulation D under, the Securities Act only to:
- qualified institutional buyers (QIBs) or persons reasonably believed to be QIBs or
- persons not deemed U.S. persons under Regulation S under the Securities Act.
- Unsolicited transactions. Unsolicited brokerage transactions or unsolicited purchases that are not effected from or through a broker or dealer, on a securities exchange, or through an inter-dealer quotation system or electronic communications network, are permitted during the restricted period.
- De minimis transactions. Purchases during the restricted period that total less than 2 percent of the ADTV of the security being purchased are permitted. However, to ensure that this exception is used solely for inadvertent errors, it can be relied on only if the distribution participant maintains and enforces written policies and procedures reasonably designed to achieve compliance with Regulation M.
- NASDAQ passive market making and stabilizing. NASDAQ passive market making that complies with Rule 103 is permitted, as are stabilizing transactions that comply with Rule 104.
- Offers to sell the securities being distributed. Rule 101 excepts offers to sell, and the solicitation of offers to buy, the securities being distributed (including securities acquired in stabilizing), as well as securities offered as principal by the person making the offer or solicitation.
- Miscellaneous transactions. Rule 101 excepts other transactions, including odd-lot transactions, basket transactions and exercises of any option, warrant right or conversion privilege.
Rule 102: Restrictions on Issuers and Selling Security Holders
Rule 102 is the analogue to Rule 101 for issuers, selling security holders and their respective affiliated purchasers. Like Rule 101, Rule 102 applies to securities distributions and prohibits the parties covered from bidding for, purchasing or attempting to induce any person to bid for or purchase a covered security during the applicable restricted period, subject to certain exceptions.
A distribution participant that is also the issuer or a selling security holder must comply with Rule 102 instead of Rule 101. However, a party that is an affiliated purchaser of the issuer or a selling security holder (as opposed to the issuer or a selling security holder itself) that also is a distribution participant has the option of complying with either Rule 102 or the more permissive Rule 101. This generally allows a broker-dealer affiliate of a major financial institution to comply with Rule 101 in a securities offering by its parent company or its other non-broker-dealer subsidiaries.
Key Differences Between Rules 101 and 102
Rule 102 does not include several of the exceptions found in Rule 101. This recognizes that issuers and selling security holders may have a greater incentive to engage in manipulation due to their direct interest in the proceeds of an offering. In addition, they generally are not monitored by self-regulatory organizations (like underwriters are) and generally do not participate in the same types of market activities as underwriters.
Rule 102 is more restrictive than Rule 101. For example:
- Rule 102 does not except research, de minimis transactions and basket transactions.
- Rule 102's exception for actively traded securities covers only actively traded reference securities not issued by the issuer or an affiliate of the issuer. This more limited exception still allows an issuer distributing debt exchangeable for the (actively traded) equity of an unaffiliated issuer to hedge that underlying reference security.
However, Rule 102 allows bids, purchases, or inducements to bid or purchase, that are made under certain plans, including:
- Bonus, profit-sharing, pension, retirement, thrift, savings, incentive, stock purchase, stock option, stock ownership, stock appreciation, dividend reinvestment or similar plans.
- Dividend or interest reinvestment plans or employee benefit plans as defined in Rule 405 under the Securities Act.
The exception for certain plans applies only if the distribution is made either:
- Solely to employees or security holders of an issuer or its subsidiaries or a trustee acting on behalf of these persons.
- To persons other than employees or security holders, if bids for or purchases of securities under the plan are effected solely by an agent independent of the issuer and the securities are from a source other than the issuer or an affiliated purchaser of the issuer (for example, a market purchase by an agent).
As with Rule 101, Rule 102 does not restrict bids, purchases or other prohibited activities for investment grade securities or Rule 144A securities, subject to certain conditions (see Rule 102(b)(7)). Like Rule 101, Rule 102 also does not restrict unsolicited transactions or exercises of options. Rule 102 also tracks Rule 101 by excepting offers to sell, and the solicitation of offers to buy, the securities being distributed. Regulation M does not prohibit an affiliate of the issuer, such as an officer or director, from purchasing securities in an offering.
Rule 105: Short Selling Before a Public Offering
Rule 105 is intended to prevent a manipulative practice in which a party sells a security short just before a public offering and then covers that short position with securities purchased in the offering. This practice is considered manipulative because it can artificially drive down the price of the security, which then reduces the issuer's offering proceeds. At the same time, it provides a profit to the short seller without a corresponding risk because the short seller knows it will be able to cover its short position with securities purchased at the fixed offering price.
Regulation M does not prohibit an affiliate of the issuer, such as an officer or director, from purchasing securities in an offering.
Rule 105 makes it unlawful for anyone to sell short a security that is the subject of a registered offering and then purchase the offered securities from an underwriter, broker or dealer participating in the offering if:
- The offering is a firm commitment equity offering for cash.
- The short sale occurs during a specified pre-pricing period. This period is the shorter of the period starting:
- five business days before the pricing of the offering and ending with the pricing of the offering and
- with the initial filing of the registration statement and ending with the pricing of the offering.
Exceptions to Rule 105
Rule 105 includes several exceptions that allow a short seller to purchase securities in an offering despite having shorted the offered shares during the pre-pricing period. These include exceptions for:
Bona fide purchasers. A party that shorted a stock before it knew about or decided to purchase the stock in an offering can purchase in the offering if it takes certain steps. These steps are designed to ensure that the purchaser is making a bona fide purchase (rather than evading the rule) and that the purchase is reflected in the security's market price. The party has to:
- purchase a number of shares at least as great as the number of shares it shorted, and the purchase must be reported to an effective transaction reporting plan;
- make the purchase after the party's last pre-pricing period short sale and during regular trading hours no later than the business day before pricing; and
- not have effected a short sale reported to an effective transaction reporting plan within the 30 minutes before the close of regular trading on the business day before the day of pricing.
Separate accounts. A party can purchase in a public offering even if it shorted the relevant stock during the pre-pricing period if both:
- the short sale and the offering purchase were made in separate accounts and
- the trading decisions were made separately and without coordination.
Investment companies. A registered investment company can purchase in a public offering even if an affiliated investment company or separate fund shorted the stock during the pre-pricing period. For example, if one fund in a fund complex shorts a stock, this generally does not disqualify all of the other funds in the complex from purchasing in an underwritten offering of the stock.


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Though Brakhage had a positive influence on the cultural community here in Colorado and the film community around the world, he also had strong ideas on Denver's art scene and the state of arts in general. In letters to CU professor Donald Sutherland, Brakhage vehemently dismissed what he called Sutherland's "defense of...art apathy," calling it "galling." The letters are housed in the Auraria Library's Special Collections Department.Brakhage didn't mince words about the local arts scene. As he wrote in a January 1969 letter: "I'm not 'flip'ing when I say 'There is no audience in Denver': I'm taking a STANCE against the...deaf who supported a puppet -- absolutely attached to a metronome -- as conductor of the Denver Symphony for years, who set up 'the blind leading the blind' with Otto Bach as head of the Denver Art Museum, etcetera...those who set up Art as a Church of Lip Service and thereby blight the natural growth of sensibility in the whole area.... While it is true I'm 'better known' in 'Brussels than home in Denver,' it is more to the point that I'm better known in Salt Lake City than in the whole state of Colorado -- and that has nothing what-so-ever to do with the peculiarities of geography here shaping special sense-abilities: it is the result of an active force against any continuity of good sense..." He went on to lament a society that gave any serious consideration to pop culture: "I think a good deal of whatever rancor in my reaction to your article is due to the coincidence that, shortly after reading it, Forest Williams -- with some Univ. of Colo. funds to spend on films -- called and actually consulted me seriously as to whether he should purchase 'Frankenstein', 'The Bride of Frankenstein' or 'Frankenstein Meets the Wolf Man'.... I see I've got to become...some tough and raging old bastard...if my very sanity is to survive 'madhouse' encounters such as I'm having these days; or I could take the wit tack, call Forest back, and discuss 'seriously' with him the philosophy of Will Rogers."
Somehow art survived, though, and while there's an audience for pulpy pop flicks like Atom the Amazing Zombie Killer, the sort of film that Brakhage called the "Holy Drift Wood of penny-dreadfulism," today there's also an audience for the films of Stan Brakhage.Below is Brakhage's 1963 film Mothlight. Many more are available to view on YouTube -- though Brakhage would argue that there's something lost in the translation from film to digital media.
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